Want to change your diet and know how the Low Carb diet works? Whether it’s eliminating those extra pounds, having an important event on the horizon, looking for a complete food reeducation or improving your quality of life, starting a diet is a process that needs focus and dedication to achieve the idealized goals.
No matter what reason to start, the most important thing is that your goal is clear. Low Carb has gained fame in recent years, being one of the great novelties in the world of diets and one of the most sought after on the internet. Sharing the spotlight with other types of diets, such as detox or ketogenic diet.
It is important to highlight that each person responds differently to any type of food restriction. To understand these changes in the body, whether for weight loss or lifestyle change, it is necessary to seek the help of a professional before starting any change in the eating routine.
The specialist will help you understand how your body works, helping you define a food program. It will explain to you what are the alternatives for your body to go to get energy to balance some nutrient that you are restricting in your diet, in addition to other processes that help you stay healthy.
Want to know how the Low Carb diet works? Keep reading!
What is the Low Carb Diet?
Diet or dietary reeducation is defined as a change in eating habits, which is outlined according to the goals and needs of each individual. Understand how diet works!
Specifically speaking of Low Carb (low carbohydrate content), the concept revolves around food restriction, focused on reducing carbohydrate intake. The proposal of this diet is to decrease consumption to a daily average of a maximum of 50g to 150g.
In this logic, it is essential to remove the largest sources of calories from daily meals.
In the end, Low Carb is an ally for those looking to lose weight, as it decreases the quantity and improves the quality of carbohydrates ingested. However, it is always important to point out that it is a complex process and the supervision of a professional is essential to have a satisfactory result.
How does the Low Carb diet work?
This form of food deprivation, which in turn drastically restricts the consumption of carbohydrates, works directly not to generate insulin spikes in the body. Following the decrease in carbohydrate intake, the body begins to understand that it needs to find ways to replace the functions of this macronutrient, a method that aids fat burning and prevents the production of new cells of this genus.
In a regular diet, 50% and 60% of daily calories come from carbohydrates. In the Low Carb diet, on the other hand, there is a decrease to 40% or less. Following this food plan, the rule is to focus on nutrient-rich foods such as:
- Brown rice;
- Vegetables;
- Veggie Burgers;
- Seeds and Grains;
- Avocado;
- Eggs;
- Meat (beef, chicken, pork, lamb, fish and seafood);
- Oilseeds (almonds, walnuts, chestnuts);
- Fats (extra virgin olive oil, coconut oil, butter);
- Drinks (water, coffee, tea, coconut milk), herbs, condiments and spices.
It is possible to adapt the food in a tasty way and maintain a healthy life. However, in the low-carb world, the consumption of some foods like bread, pasta, white rice and even some fruits tend to stay out.
After all, are there “good” carbohydrates?
It is worth noting that carbohydrates are essential for health, being the main source of energy used by the body. As the goal of the Low Carb diet is to lose weight and have a quality of life associated with good nutrition, some carbohydrates end up being excluded.
Therefore, selecting good carbohydrates turns out to be very important. There are some criteria that help us choose the macronutrients that are good for the body. Gives!
- Prefer the integrals
Whole foods are a great option for maintaining a healthy diet. In addition, whole foods are more nutritious and rich in fiber, because they do not undergo any process of refinement in their production, preserving all nutrients such as vitamins and minerals.
In addition, whole foods also act in the ‘cleansing” of arteries and veins in the face of possible accumulations of fat. In the gut, they allow the body to absorb a much smaller amount of calories, among other benefits.
- Avoid “empty calories”
“Empty calories” are foods we consume, and do not have any kind of vitamin nutrients. These calories eventually turn into excess fat, which is harmful for those who follow a dietary restriction and want to lose weight, and have more quality of life.
An example of “empty calories” is sweets. In addition to not providing any kind of vitamins to the body, they are highly caloric, weakening the body’s main defenses. Other foods that should be avoided are:
- Soft drinks;
- Package or canned sums;
- Instant meals;
- Processed foods.
- Natural Foods
Adding to your routine a balanced diet that is appropriate to healthy habits helps you to have a better quality of life.
Eating natural foods directly enhances well-being, health, good mood and self-esteem. Opting for a balanced diet, without saturated fats, salt and refined sugars, optimizes the functioning of the body and contributes to a fuller and healthier life.
The transition to more natural eating is a complex process for many people. A great way to replace foods that don’t fit the Low Carb diet is to look for healthier alternatives.
Hamburgers, for example, are traditionally prepared with beef and fried in oil. However, there is a healthier option: veggie burgers. This model can be prepared with a wide variety of natural and tasty ingredients, besides being rich in plant proteins, nutrients, vitamins, fibers and minerals.
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