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Hello, how are you? You will definitely like this video.
watch, because it was highly requested, about the low carb diet. What is the low carb diet? How
do a low carb diet? Is it safe to do a low carb diet? How do I start from scratch,
I have no idea about anything? So if you're on that team, stay here and I'll explain
everything for you, you will love this video. Stay with me until the end. So before I start and I tell you
you if the low carb diet makes you lose weight, if the low carb diet works, or if the low carb diet
it doesn't hurt, take advantage and subscribe to the channel and activate the bell, because you will receive
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want to lose, for sure. Well guys, the low carb diet is a diet that is
in fashion for some time. It is actually not that recent, but for some time now
here it has become very fashionable again. This low carb diet has been around for a few years now, when
Atkins kind of launched this, his eating program, which was a eating program
actually focused on protein, rather than carbohydrate. He preached that you should
basically eliminate every source of carbohydrate you could, and focus on protein consumption
and fat, without thinking whether it would be a very interesting protein, or very fatty, with
lots of saturated fat. And then came the Dukan diet too. The Dukan diet
is more recent and is a little more conscious in this sense of food sources, avoid
excessive consumption of sausage, bacon, processed meats, which we know that in the medium and long term
it will be bad for your health, not only because of the saturated fat, but also nitrite,
nitrate, excess sodium, agents that can even be carcinogenic, which are present
in these very smoked, very processed, very spicy foods. Then came
the cyclical carbohydrate diet, where one day you do a low carb diet, one week you do
low carb, more moderate weekend. It's had a bit of everything for some time now.
And I'm going to tell you now what the basis of traditional low carb is, and how
You can put it into practice, and if it really does harm, I'll explain it to you one
a little bit better. Well, just so you know, when we
is in college, we learn diet therapy. A normal diet has around 45% to 65% of
carbohydrate. Carbohydrate is usually the macronutrient present in the greatest quantity
in our diet, because it is a nutrient that is very important for the brain, for
quick source of energy, but has a downside of excessive carbohydrate consumption,
mainly very simple carbohydrates, with a high glycemic index, which they are
stored as fat when they are consumed in excess. And people,
for some time now, they have been having a very unbalanced diet. Because it is different
of you saying that you consumed a lot of carbohydrates that come from vegetables, greens, fruits,
of some grains, of what you say you eat as cake, pastries, coxinha, sonhos, necessarily
you can already see, in a very logical way, that the carbohydrate source you consume,
Obviously, it will have an impact not only on your health, but on your fitness as well.
People who consume a lot of sugar, a lot of simple carbohydrates, are usually people
more pot-bellied, who have a larger abdominal circumference, more swollen, with more cellulite,
more inflamed. And so, in this way, the low carb diet can help you. What is the low carb diet like?
carb then? There are some levels of low carb diet:
you can start with an induction low carb, which is a stricter low carb, with less
of 50 grams of carbohydrates, then you can go to a moderate one, between 50 and
100 grams, and most people end up feeling more relaxed after a low carb diet,
more relaxed, which is up to about 150 grams of carbohydrates per day, which continues to be
a super small amount of carbohydrate for you to consume. Some people use
low carb for health reasons. Some people use it for control purposes.
of diabetes, we know that carbohydrates are the nutrient that will have the greatest impact on control
of diabetes. So when you decrease the amount you eat, you can
have better control over your diabetes. There are some people who have neurological problems,
seizures, and use the ketogenic diet, which is a super low-carb diet
also, more similar to the induction part of the most classic low carb, which will do
so that the person has better control. For these specific health cases, always
I say: “consult your doctor, and see what suits you best”, if it is
your case because, even for a diabetic, poorly guided low carb can be harmful, it can
generate ketoacidosis, it can be dangerous and can even lead to death so be careful. So maybe you are wondering:
“But what about Patrícia, is it worth it? Will going low carb really make me lose more weight?”
What I can say is that low carb does have the potential to help you lose weight, for some reasons.
questions: first, because when you consume less carbohydrates, you will necessarily
secrete less insulin, which is the hormone that regulates blood glucose levels.
And with that, you having less insulin, you have less abdominal accumulation, so it's already
a point for low carb. Second, that the basis of low carb is proteins, vegetables,
the good fats. And these foods are protein, obviously, rich in protein, good fat
rich in fat, and vegetables are rich in fiber, so all of these foods are
very satisfying. You end up feeling much less hungry, both because there is no secretion
so much increased insulin, which is a hormone that makes you very hungry, as well as having food
very satisfying, this also helps you a lot, automatically eating less,
because you already feel full with an amount “x” of food. Another thing:
protein is a food, it is a nutrient that requires more energy to be processed
and metabolized. You spend more of your body's energy to digest it in the stomach
and absorb protein in the intestine than carbohydrate. So it turns out that the calorie
net amount of protein you consume, that is, the available calories you have
at the end of the digestion process, it is smaller than that of a carbohydrate, which is more easily
is absorbed. Therefore, you will have a smaller loss of carbohydrate during digestion
than protein, that is, the digestive process of digestion itself
and protein absorption is more difficult, slower, so it results in calories
in the end it ends up being smaller, so it is more advantageous for those who are looking for
lose weight. Two other things that low carb helps
quite a lot in the weight loss process, is that you end up using up your glycogen
hepatic and muscular, because you will have a lower glucose consumption, you degrade
this glycogen that weighs, and when you use it, you end up breaking down the water
that was retained, the water binds to the glycogen, so you lose a lot of swelling, you urinate
a lot when you start low carb. For those who have never done it, you will feel a difference
absurd in weight in the first few days, because you will not only lose a lot of fat,
because in the beginning you don't lose that much fat, you eliminate a lot of water, so the
the impact on the scale ends up being quite large, and in addition it greatly reduces the desire
eating sweets greatly reduces compulsions, and for those who have some difficulty controlling
sweets, especially, end up helping a lot. So, how to make a healthy low carb diet?
Because you can make so many different kinds. You can drown yourself in cheese and bacon,
and in the picanha, or you can do a more conscious low carb, which is what I recommend
for you. Because after all, it is very interesting that you always seek to lose weight,
but take care of your health, right, no one wants to be thin at any cost. So, how
What can you do to make a cool low carb diet for your day to day life? First thing:
focus on the healthier proteins. Focus on fish sources, focus on the healthier meats
lean, in white meat, in chicken meat, chicken meat if you eat a thigh
of skinless chicken, no problem, it doesn't have to be just the breast. But try to remove
chicken skin, which is healthier for you, consume red meats from a
generally being prepared without frying, always more grilled, baked, boiled, without
problem. “Oh Patricia, I can’t eat cheese, I can’t eat bacon, I can’t
eat sausage, they told me you can.” People, you can, the question is not you
being able to eat, will that, will that break the insulin issue, will that change anything?
It won't. You eating bacon, eating sausage or eating, I don't know, salami, it won't change
this issue of insulin secretion. But is it healthy for you in the medium to long term?
It's not. So, it really comes down to what you want to be healthy for your life.
even in the medium to long term, if you are looking to lose weight at any cost,
or healthier weight loss. Another thing you can introduce, which you should
introduce into your low carb diet are vegetables. Sometimes people think:
“Ah, I’m going to do low carb, I’m going to do a protein diet.” And they eat protein all day long,
forget to eat vegetables, greens, and the permitted fruits. So, what happens?
person gets completely blocked, can't go to the bathroom. And the fibers from vegetables,
vegetables and fruits will help you in this regard. Leafy greens are basically
all released, lettuce, arugula, spinach, watercress, broccoli, cauliflower, all of these
foods are low, super low in carbohydrates, so they are good choices for you to use,
the tomato too, the onion too, pepper, you can use zucchini, you can use
eggplant. In many preparations you can use and make differently, you can do
a little hidden, you can make gratin. “Ah Patrícia, you said: be careful with the cheese.”
It's not that you can't eat yellow cheese, in fact it's even recommended
low carb, because it has practically no carbohydrates and has fat, but also
is a source of saturated fat. If you are eating a lot of meat, try to counterbalance it,
because health is very important. But it doesn't mean you won't be able to do it
a cauliflower gratin, got it? It's all common sense in your day to day life. Good fats
that you can consume: you should consume avocado, you should consume egg, if you
are at a stage where you are already consuming milk, because milk has a reasonable amount
of carbs, so sometimes if you're on induction it's not as worth it
you drink milk like this. But, look for skimmed milk, to have less fat, it is
more interesting for you. Avocado mayonnaise is also a good option for you
to make, for you to use in your low carb bread, is a different way: use avocado
in savory preparations, it is also a very interesting idea. What are the fruits
that are low carb? Red berries are, are, have very little amount of
carbohydrate per serving, and you won't need to eat 200 grams of strawberries. At
sometimes you take 3 strawberries, mix a little bit into your skim milk, if you are using
milk, or in your skimmed yogurt, in your kefir, it is already a very interesting way to
you add some fruits, more vitamins, more minerals to your low carb day
day. An avocado is another super interesting fruit, the coconut is a super interesting fruit, both
the fresh coconut for you to use, as well as the coconut milk. Sometimes when you get low
carb, you can use coconut milk in your coffee, which is an interesting way to
you can satisfy that craving for coffee with milk, or use a little cream in your coffee,
to disguise it a bit too, don't drink that black, pure coffee that some people
don't like. Still regarding good fats, besides
of the avocado that I already mentioned, it is interesting that you add olive oil. Olive oil is a
excellent fat, has omega 9, is super healthy for you. Oilseeds are
the wild cards and very portable for you to take as a low carb snack, nuts, chestnuts,
Peanuts are good sources, being careful because peanuts have a little more carbohydrates.
In fact, oilseeds have carbohydrates, peanuts have a little more, so no
it's desire, you have to measure this amount that you can consume in your day to day life and
always, the classic peanut just with salt, or without salt, without that shell on the outside,
crunchy, because that stuff has a lot of carbohydrates and will definitely get in the way. Regarding
low carb drinks: tea, coffee, mate are good options, without sugar, like lemon
is released, you can also make lemonade. And then, in that case, you can use
pure or you can use sweetener. Sweeteners are allowed in low carb, and then you
You can use sucralose, xylitol, stevia, they are good sources of sweetener for you to consume. So, does that mean that low carb is just joy?
only good things? Not really. You have to take some care, not only in terms of yourself
follow low carb, but in terms of making a transition to your diet.
Because you know that you can't live low carb your entire life, nor is there any need.
It is interesting that you introduce good carbohydrates into your diet,
so that you can then maintain your weight, because otherwise what happens is one of the first
problems: the person comes from almost no carbohydrates, then decides “I stopped doing low carb” and
goes back to eating pizza, lasagna, coxinha, ice cream, and then says: “ah, when I finish
to low carb, I gain weight again.” Obviously you gain weight this way! If you were doing
food reeducation, and you went back to eating all that junk, you would gain weight
all over again, in the same way then, you can't turn a key: “one day
I'm low carb, another day I'm not.” because your body will freak out, it won't
understand anything and that won't be good for you, it won't be healthy. Second: planning.
It is very important that you plan your low carb diet. My idea is:
If you are really going to start a low carb diet, look at your pantry and set aside whatever you have.
to give, to someone, to your mother, to your sister, to your cousin, to someone
your friend, don't go eat it, or you'll spend it before you start low
carb, because it will be torture to open your cupboard, your fridge and see a lot
of things you can't eat. Or you arrive at lunchtime without planning:
“What am I going to eat? I can have chicken, I can have tomato.” That’s what’s there, right?
make a chicken, a dish with chicken and tomatoes. On the first day, cool, take a picture, put it on
Insta. On the second day: “I can eat chicken, I can eat lettuce.” And then you only eat the same ones.
things every day, this will only last 5 days, on the 6th you will kick the bucket, no
will work, and it is unsustainable, obviously. And another problem with low carb is that it is
It is very difficult to have an idea of how much carbohydrate there is in food, especially
in processed foods. If you stop eating meat, eggs, and yogurt, right, the calories,
of vegetables and such, it's difficult to get an idea, unless you look at the label,
or you have an application to help you. There are some applications out there that you can put
everything you eat throughout the day, and it will count for you if you
have you reached your goal, or not. Maybe it would be interesting for you to use it so that you don't
get lost. Because sometimes you think you're suffocating eating a sausage
or a nugget, and no! It's darkness then, be careful with these processed foods that have
lots of built-in carbohydrates, which sometimes you don't even know about. So in short: does low carb work? It works.
Is it for everyone? It's not for everyone, there are people who really can't afford it.
to give up sweets, bread, cake, rice and beans, he can't live without them. So, if this
is your case, rethink, because you will be sad, unhappy, and that is not what anyone
want. Is low carb for you to do for the rest of your life, once you start?
I don't recommend it, I think the main thing is that you do low carb for a while, lose weight.
a little, gradually add good sources of carbohydrates later, with a low glycemic index, in small amounts
quantities, to get your body used to it again, so you don't suffer from that yo-yo effect
that I said, because yes, lowcarb done in the right way, for the right period,
gives great results. Also, I think it is extreme suffering
and I am completely against you going on a diet or anything like that to
lose weight, and that you suffer. Nowadays there is already low carb, there are many low carb recipes
widespread carb: low carb bread, low carb lasagna, low carb cake, chocolate candy,
low carb mousse, there is a low carb world. So, if you are going to enter the low carb era, in this
low carb life now for you, look for cool recipes, look for different ideas, because stay
in the monotony of everyday life it is unsustainable, it is bad for your health, because you will limit
too many food groups, vitamins, minerals, will harm you in the medium-long term
term. Hair falls out, nails break, the immune system weakens, it's not interesting.
So it's interesting that you, looking for low carb, once again: high protein
biological value, good fats, reduce consumption of processed foods, lots of vegetables,
fruits and vegetables within the permitted limits, and good low carb drinks too, low carb vitamins,
low carb smoothies, everything you can consume that is low carb and diverse, delicious
and healthy for you. What about you? Now tell me in the comments
that I love, I read them all, I answer the vast majority: Do you do low carb? What was the result?
Did you do it? Do you intend to stop? Do you intend to go back? Did you have any difficulties? If you had any difficulties, tell us.
for me here that suddenly I even make a video about it to help you, it is
Good? Enjoy and like the video, subscribe to the channel if you are not subscribed, and activate
the bell because here there is a new video every day about weight loss, fitness, health, gain
muscle mass, benefits of various foods, you will love it. Until next time, a kiss, bye, bye.
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