The low carb diet is based on reducing carbohydrates such as bread and pasta. However, to compensate for the reduction in carbohydrates, you should consume more proteins and good fats, found in eggs, avocados and sardines.
This diet is very efficient for weight loss because the metabolism starts to work better with an increase in protein.
How to Do a Low Carb Diet
First, you must reduce your consumption of carbohydrates such as sugar, white rice, bread, sweets and savory foods.
The amount of carbohydrates removed varies according to each person’s metabolism, and should be done slowly and progressively, so that the body gets used to it and thus avoids side effects, such as headaches and dizziness.
Your meals should contain as little carbohydrate as possible. Your snacks can include eggs, cheese, avocado and coconut, for example.
Lunch and dinner should be rich in salads, meats and olive oil.
Allowed foods in a Low Carb Diet:
The foods allowed on the low carb diet are:
- eggs
- cheeses
- vegetables, greens and fruits
- walnuts, almonds, hazelnuts
- meats, chickens and fish
- unsweetened coffees and teas
You can also add some foods to the low carb diet, such as dark chocolate and wine.
Chocolates should be 70% or more cocoa, as this will provide a good source of antioxidants and bring more health benefits.
Wines should also preferably be dry, without added sugar or carbohydrates.
It is worth remembering that these foods should be consumed in moderation. Otherwise, they can hinder your diet results.
Forbidden foods in a Low Carb Diet:
The foods prohibited in the low carb diet are:
- Sugar – It is important to remember to avoid foods that contain a lot of sugar, such as sweets, cookies and ice cream.
- Cereals – Wheat, barley, breads and toast.
- Trans fat – like French fries and frozen foods
It is also worth remembering that to help with the low carb diet, it is best to avoid processed foods and opt for natural and fresh foods.
Make good use of low carb drinks
In addition to consuming low-carb foods, you can also use low-carb drinks, such as smoothies, teas and coffees to enhance your results!
You can consume these drinks between meals and thus increase the feeling of satiety, helping to keep hunger at bay until the next meal.
Benefits of Low Carb Diet
In addition to helping you lose weight, the low-carb diet provides satiety, which makes you eat less, and is highly recommended for treating problems for those with high cholesterol, diabetes and high blood pressure.
Low Carb Diet Recipe: Low Carb Chicken Stroganoff
Ingredients
- 2 cups (tea) of cubed pumpkin;
- 1 chicken breast;
- 1 large onion;
- 3 cloves of garlic;
- 1 bay leaf;
- Parsley stalks;
- 2 seedless tomatoes;
- 1/2 cup (tea) of lactose-free light cream cheese;
- Sea salt to taste;
- Black pepper to taste.
Preparation method:
- Wash the pumpkin and cut it into cubes with the skin on;
- Place in a pan with a bay leaf and parsley stalks, add about two fingers of water and cook until soft;
- Don’t add too much water as we will use it to blend the pumpkin;
- When soft, remove the bay leaf, parsley stalks and peel, placing the pulp with the cooking water in the blender along with the light cream cheese;
- Clean and cut the chicken breast into cubes. In a pan, sauté the cubes and add a little water and sea salt and let cook until soft;
- In the same pan, when the chicken is ready, add and sauté the onion, garlic and seedless tomato;
- Let it thicken and take on flavor. When golden, add the pumpkin puree and cream cheese, stir, season with salt and pepper and serve.
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Check out other diets that may also interest you!
Fast Metabolism Diet: How to Speed Up Calorie Burning!
Ketogenic Diet: All you need to know!
Egg Diet: How to lose up to 14kg in seven days!
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