How to Make the Low Carb Diet
The Low Carb Diet has different variations, but all have the main goal of reducing the consumption of simple carbohydrates in food, such as white rice, pasta, and bread. To compensate for the reduction in carbohydrate, one should increase the consumption of proteins such as meats and eggs, and of good fats, which are present in foods such as avocados, nuts, seeds like chia and linseed, coconut, olive oil and fish such as sardines and salmon.
This diet can be quite effective in weight loss because metabolism works best with increased protein and good fat in the food, helping to reduce inflammation in the body and fighting against fluid retention. Also, it is important to remember that to do this diet you do not need to totally eliminate carbohydrates from the diet.
The foods allowed on the Low Carb diet are:
Fruits, vegetables, and legumes.
Meat, chicken, and fish.
Milk, cheese, and yogurt.
Olive oil, coconut oil, and butter.
Nuts, almonds, hazelnuts, Brazil nuts.
Brown rice, whole wheat bread, sweet potatoes, potatoes, macaxeira, yams.
Seeds in general, such as chia, flaxseed, sunflower, and sesame.
Coffee and sugar-free teas.
Water, from 2 to 3 liters per day.
This diet can be done at any age and is also indicated to treat problems such as high cholesterol, diabetes, binge-eating, and obesity.
In this diet, it is important to avoid all foods that have a high amount of carbohydrates. That way, a good option is to check the food label before consuming. However, some examples of the types of foods that should be avoided are:
Sugar: This includes soft drinks, fruit juices, sweeteners, sweets, ice creams, cakes, and biscuits.
Cereals such as wheat, spelled, barley or rye: present in foods such as bread, crackers, toast.
Trans fats: packaged potato chips, ready-to-eat meals, margarine of industrial origin.
Artificial sweeteners: avoid foods that contain the label aspartame, saccharin, sucralose, cyclamate or acesulfame potassium.
Thus, an important tip is to try to avoid all kind of industrialized products since they usually contain a high concentration of carbohydrates, giving preference to organic products whenever possible.