What does low carb mean? Discover the diet that's all the rage!

Nowadays, a trend has emerged due to people's need to be concerned about the types of food they are consuming, hence the emergence of the low carb diet! But what does low carb mean?

To answer this we have to think that people are eating in a more appropriate way. With that some of diets end up appearing and help our well-being and health in general.

Just like the low carb diet, which meets the desire of those who want to lose weight and the dietary restrictions. So, this will be our topic today, clarifying: What does low carb mean?

Find out what low carb means?

The term low carb, literally translated, means “few or low carbohydrates”. According to it, people eat by considerably reducing their daily consumption of carbohydrates. carbohydrates. Which made many people follow her and change their lifestyle.

By the way, it is worth remembering that to adhere to the low carb diet, consult a professional and avoid putting your health at risk.  

This diet became a concept because carbohydrates are a macronutrient which contributes to the concentration of fat. Therefore, many who need to lose weight become followers of low carb to achieve this goal.

The low carb diet has been around for over 50 years and was launched on the market by the North American doctor, Dr. Robert Atkins.

The cardiologist Atkins proposed a diet that prioritized protein intake and significantly reduced carbohydrates. Therefore, when compared, low carb is seen as less intense due to the destruction of proteins, carbohydrates and fats in the diet.

At first, they are similar in that they prioritize the protein consumption. But now let's understand a little more about this diet.

After all, how does the low carb diet work?

Food is made up of macromolecules, with three classifications: carbohydrates, fats and proteins. These are macromolecules that, when digested in our body, need to be reduced in order to obtain energy.

In the case of carbohydrates, examples include bread, cake, pasta It is cookie, the body reduces its macromolecule and turns into glucose, transforming into energy. Thus, insulin is released, reducing blood sugar levels.

Insulin tries to control the glucose in the bloodstream and produces fat in the body. In this process, burning fat ends up asking for more food, instead of burning fat.

That is, carbohydrates increase blood sugar, causing the insulin is released and creates a fat store and stops it from burning.

Therefore, reducing this carbohydrate allows fat to be burned and reduces insulin levels, leading to a weight loss of our body.

Wouldn't stopping consuming carbohydrates be a risk to our health?

Undeniably, this is a very important question to ask about carbohydrate consumption! In fact, even with its reduction, its production will occur through the process of glycogenesis, which consists of transforming ingested fat or protein into carbohydrates.

Furthermore, the body needs amino acids and fats for it to function well. That's why it's essential to consume vitamins and fiber.

Therefore, adopting a low carb diet will promote the intake of foods with sources of these nutrients and minerals and, obviously, the reduction of carbohydrates.

Benefits of a low carb diet

• Prevention of type 2 diabetes: In a low-carb diet, only carbohydrates with a lower glycemic index are consumed, which prevents diabetes. Therefore, carbohydrates with a higher glycemic index raise glucose and insulin levels. Thus, with a higher concentration of insulin in our body, insulin resistance increases and type 2 diabetes can develop.
• It makes us feel more satisfied: The best carbohydrates are those that contain fiber, such as whole foods that remain in the stomach for longer and when they reach the intestine are absorbed more slowly, causing satiety.
• Helps you lose weight: Adequate carbohydrate consumption helps with weight loss. Therefore, opt for carbohydrates with a lower glycemic index, as they help burn fat, as already explained.

Check out what can be consumed on a low-carb diet

Proteins:

• Fish and birds
• Lean meats (rump steak, filet mignon and rump)
• Skimmed milk
• White cheeses.
• Fruits
• Avocado
• Strawberry
• Peach
• Melon
• Coconut

Sources of fats:

• Oil
• Oilseeds
• Avocado

Vegetables and legumes:

• Zucchini
• Broccoli
• Cauliflower
• Chard
• Mushroom
• Celery
• Tomato
• Cabbage
• Cress
• Pepper
• Asparagus
• Eggplant
• Spinach
• Cucumber
• Onion
• Chayote
• Pod
• Arugula
• Escarole
• Leek
• Lettuce

What is prohibited on the low carb diet

Proteins

Proteins such as bacon, sausages, hams and meat with skin (thigh) or with fats (hump and rump). Because they contain a high level of saturated fats.

Sources of fats

Saturated fats are those that cannot be consumed, for example, Red meat presents a large amount of it.

There are ingredients based on palm oil and hydrogenated fat, which are trans fatss that can increase cases of overweight/obesity and cardiovascular diseases.

In what cases is a low carb diet not recommended?

A low carb diet is not aimed at certain groups of people.

For example, those who suffer from renal failure, cardiac or hepatic or diabetes cannot adhere to it. Just like the athletes and people who frequently practice physical activities also have to go to a nutritionist to find out whether they can or not.

That said, the best way to make your diet happen is by learning the low carb recipes, putting them in lunch boxes in your fridge and heating them up as soon as you feel hungry!

But the Kitchen Manual I was going to let you leave here without a list of suggestions, with these recipes:

1. Low-carb cheesecake that's ready in just a few minutes
2. Oat-based pancake
3. Low Carb Escondidinho Recipe
4. Eggplant lasagna
5. Wheat-free and egg-free bread

I'm sure that after you found out what does low carb mean Your life will be much healthier and, of course, accompanied by a good nutritionist!