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If you want to lose weight, you're in the right place because I'm going to teach you how to do the low-carb diet that helps you lose weight but also makes you healthier. And it's basically reducing the amount of
of carbohydrates from your life, reduce… Lowcarb in my opinion is the future because carbohydrates are sugar and removing sugar is life!
It's the principle of unwrapping less and peeling more, you know? Sugar makes you fat, it's bad for your teeth,
It inflames the body, wears it out, ages it... I mean... On this low-carb diet, your metabolism works faster and because you focus your diet on protein and fat, this diet also takes away your hunger because fat takes longer to digest. But it's good fat, I'm not talking about fried fat, okay? And it helps you fight fluid retention and, by the way, this deflation is one of the first sensations you feel as soon as you start doing low-carb. In addition, it will also help you reduce triglycerides, if applicable. It also helps reduce the amount of
of urinary tract infections that you have, if applicable. Because the bacteria inside you no longer have as much
food if you take out the sugar, you know? The carbohydrate. And then, it's also good for you to regulate your blood sugar levels, in the case of pre-diabetes and even during diabetes, you can have that really good thing. Your doctor will like it. Did you have any idea that low carb could do all this for you? It's incredible. In my house I do a lot of low carb and the thought
Here's what I think about: What vegetables are going to be on my plate, right? So they are... Is it going to be kale, is it going to be a leaf... What will it be? Beans or lentils? Or is it going to be broccoli or cauliflower? And then what... Can I have rice? Yes. Can I have rice and beans? Of course you can, but the amount of rice itself, carbohydrates or potatoes, or pasta that I put on my plate will be smaller. Why? I've already made the broccoli, I have to eat it, I've already cut the tomato, I've already made the salad... You know? I made the mushrooms... I don't know which vegetable you like, but the secret to doing a good low-carb diet is to increase the range of vegetables that you can eat. I'll tell you later what the vegetables are.
lower in carbohydrates that go better with low carb. But then comes the protein, right? And the protein can be your tofu, your seitan,
chicken, meat, fish... Whatever you want. But the idea is: the more vegetables I mix on my plate, the less room I have for potatoes, rice, pasta... It doesn't always have to be that to accompany whatever it is, you know? Think about it later, you know? And I'm also going to show you some meals that I make at home, some examples to give you a... To inspire you and give you some ideas, what you can do on a daily basis easily, that my business
is always easy and healthy, right? And low carb. Because you don't need crazy diets that will make you
take away the pleasure of eating and even put your health at risk. That's why the low-carb diet could very well be the way for you
to reach the weight you've always dreamed of and be healthier and happier. And of course I'm here to help you! The low-carb diet is an eating style
healthier and suitable for everyone. It has nothing to do with completely stopping eating rice and demonizing potatoes or never looking at pasta again… It has nothing to do with that, it has to do with reducing the amount of carbohydrates and
include foods with better quality carbohydrates. We eat too many carbohydrates and that's the problem. We say “lowcarb” but for me it's actually “normalcarb”,
It shouldn't be, we are the ones who eat a lot of carbohydrates. Removing carbohydrates means eating the carbohydrates we have to eat, which is less. So pay attention to some examples of meals
that I make at home, write it down. Just to inspire you, you know? For example, breakfast, imagine… A cup of coffee, a little egg
poached or boiled or poached, I don't know what it's called in your region... That you put in water like this with a
a little vinegar and it comes out like this without the crust, delicious! Then a slice of oatmeal bread with a little avocado, you know? A little pepper,
a little olive oil and a little salt on the avocado… Low carb breakfast. Another example of a low carb breakfast could be a yogurt, with some chopped strawberries, some granola on top, hm? Do you like it? A little coffee, right? To finish there, a little coffee without sugar, to leave the parenthesis always open and closed, because it is always without sugar, it is low carb that we are talking about here. And another example of a delicious breakfast, like on a day when you are in a hurry, man… A crepe, hm? Stuffed with cheese and a little coffee. Oh, I love coffee… But it can be tea, if
You don't like coffee. You can have a little tea. Now for snacks, you can think of something like this: a handful of Brazil nuts or cashews, some almonds, walnuts, some cheese, olives... Huh? Did you like it? Are you salivating? These are good snack alternatives for you. Low carb is a balanced concept, you know? It's about reducing the amount of carbohydrates and not completely eliminating carbohydrates, it's not radical, you know? That's why I like this diet, this style of eating, actually. Now for lunch and dinner, think about it... Imagine, right. Zucchini noodles, right? You cut the zucchini into strips,
put it in the pan with a little olive oil and some chopped tomatoes and such. And what do you serve it with? Ground beef, salmon, shrimp, any fish, if you don't have salmon, it doesn't have to be, tuna, anyway... I love it with lentils, it's more vegan, but I also like it a lot. And then there's the stuffed eggplant, I love stuffed eggplant! Ground beef, tuna in the stuffed eggplant, you know? You make a tuna on the side, stuffing, right? With tomatoes, corn, I don't know how many... Then you stuff it
the eggplant, baked in the oven, with grated cheese on top… Low carb and delicious! What are you going to get? Quinoa, instead of using rice to cook, is exactly the same thing. You put the quinoa in water, wait for it to cook and you have more protein than carbohydrates. You have “rice”… Quinoa… But it has fewer carbohydrates. Then you can serve it with whatever broccoli you have, right? Or some chopped tomatoes and, for example, some chicken, some chicken fillet on the grill. Eating healthier doesn’t have to be bad.
There it is! Lowcarb could be your plan. It's mine! Oh! I love what? Ratatouille. What?
actually, do you know what it is? Roasted vegetables. You put... I put eggplant, zucchini, onion, tomato, pepper and such in the oven. I give it a... I drizzle a little olive oil, I put a little fish there on the side, I put it in the oven for 20 minutes and I have my vegetables. I like them kind of aldente, kind of cracked, which is the time
of the fish cooking and I have a quick, easy, low carb and cheap dinner. And healthy! Did I mention the healthy part? I can't forget. It's very healthy. What other options could be? A salad, a leek cream,
a tomato soup… In the winter, a tomato soup, think about it… Warm, you throw the egg in there, let the egg heat up… You make a poached egg, you know? A poached egg but inside the tomato soup. I love it! And in the summer you make a different tomato soup, which is a gazpacho, which is a
cold tomato soup, which is onion, pepper, tomato in a blender with a little bit of cold vinegar. And served with cucumber? Oh… I drooled. Do you have it? Don’t you? Hm… I have to make it. It’s a diet without many worries where you just have to pay attention,
amount of carbohydrates on your plate, in your daily diet. One of the coolest things I like about the diet
lowcarb is what forces you to produce less insulin. Insulin is a hormone normally produced by the body in
digestive process, when you consume carbohydrates, sugar, hm? But insulin tells your body when it gets there, that it has
insulin in the blood, the information is: “Let's store fat!”. And you store fat when you have insulin.
So the more insulin you produce the more fat you store. And when you eat less sugar, you have a
lower insulin production and you lose weight faster. Easier, you know? Now, to truly adopt low-carb, I'm going to give you tools, I'm going to tell you here a list of foods that you can buy and that you'll buy on your next trip to the supermarket, think about it. Write it down, okay? Write it down so it's written here too, it's going to be in my mouth, it's going to be here on the screen so you don't forget and on your paper there. Zucchini, chayote, kale, cauliflower, broccoli, chard, cabbage, spinach, mushrooms, asparagus, which I love... Which aren't always available everywhere but are really cool and are very low-carb. So these are some foods that you can include and that are super allowed
on the low-carb diet, so you can add it to your shopping list next time. To understand whether a vegetable is low-carb or not, think about it like this: did it grow underground? Potatoes, yams, carrots… They grow underground, beets… They have more carbohydrates. Did they grow above ground? Zucchini, mushrooms, and zucchini… They are more low-carb. From now on, you will prioritize and prefer less sweet fruits. So: strawberries, blackberries, raspberries, peaches, Surinam cherry, melon, passion fruit, starfruit, blueberries, and acerola are some examples of fruits that, even when ripe, do not have much sugar inside. And they are super rich in antioxidants, that's life, you know? Great! And there's another thing… It's not enough to reduce carbohydrates, protein
and the fat must be of good quality. Good quality proteins can be your fish, meat…
The meat has to be lean but the fish can be fatty, right? The fat in fish is good but the fat in meat is not so much. Eggs, dairy products like cheese, right?
It could be yogurt, it could be included in the low-carb diet, very cool. Ricotta is a very interesting cheese to add to your diet. Good fats for the low-carb diet: Fat from avocado, olive oil, etc. From sunflower seeds, pumpkin seeds, flax seeds... Almonds, walnuts, Brazil nuts, for example, are always included.
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Low carb diets help you by offering lots of good quality fats. Fat is very welcome on a low carb diet, okay? When you cut out carbohydrates, you have to compensate with something, good quality fat and protein. But it’s not fat from frying and it’s not fat that comes in a package. The fat is on the label, it’s I don’t know how much fat, it’s packaged…
Stay away from the fat that is inside packaged industrial products! That's why you're going to stay away from, you know what? Fast food, which has a lot of carbohydrates, a lot of trans fat, which besides being super saturated and terrible for your cholesterol, is terrible for your liver and your health in general, you know? What I like about this low-carb thing is that you start to have more
awareness about what you are eating, you know? And it is an easy and cheap plan and you eat real food. The golden rule is really this. Eat fresh and natural products. As everything in life has two sides, there are foods that are prohibited on the low-carb diet, mainly processed foods, full of additives and that are harmful, in fact they are harmful to your health, you don't have to be on the low-carb diet, no
It may be on low carb but it should not be in your life at any time. No mortadella, sausage, salami,
ham, turkey breast, you know? Stay away from that in the supermarket. Soda, juice in a box, ice cream, candy,
Cakes and cookies also don't go with low carb. You know those cereals for kids? Actually, those little sweets that are called cereals that are round, colorful or chocolate or... You know? Real kids love them. That doesn't go with it, you have to take it away. Spit it out! Don't eat it. If you have it at home, burn it. Got it? It's not for eating. French fries, those ready-made snacks, ready-made food
frozen, margarine, that is, fat in a low-carb diet has to be good. And even if the foods are light or reduced in fat, they are foods… You know? That you look at and say “Oh, there’s less
calories… Oh, I don’t know how much less than %.” Right? These are foods that are packaged
It has poor quality fat, you know? That's why they don't go with a low-carb diet. So if you have to take it out of a package and it has a long expiration date, be careful! And if it says trans fat on the package, keep an eye on it. Don't eat it! Even if it's just a little bit, because trans fat is a large quantity.
small but a small amount is enough to harm your health. That's the problem with trans fat. And speaking of reading labels, on food labels it says
written how much sugar carbohydrates are in that product, right? But sugar and carbohydrates can have other names that for you, in your innocent little eyes, which now will no longer be, because I'm going to take away your innocence at this moment... It won't be anymore because you will know that sugar can be known as, on the label, it may be written like this: maltodextrin, it may have written fructose, it may be lactose... Lactose is sugar. It may be written malt syrup, corn syrup, inverted sugar, sucrose, maltose... They are all different names for the same thing, like my mother called me Tati, Tatinha, Tatiana when
I was more upset… But it’s all the same, you know? That’s it. And then all these names are confusing
because they are different and now no one can fool you anymore. Normally the industry puts sugar in an incredible amount so that you like it and get addicted and your brain feels pleasure and then when you feel pleasure with something, what do you do? Repeat that thing.
So you'll overeat and eat that thing again. So the less you repeat these behaviors that somehow induce pleasure in you, the more you forget and get out of the habit of eating those foods and then you'll be able to do a low-carb diet without sacrifice. I promise! And that's it, I really believe that low-carb is the future, you know? Cutting out sugar is life and it's your future.
If you want to have a long and healthy life. Then go lowcarb! And if you liked this video, if I helped you understand better
What is low carb, how can it fit into your life, how to do it, right? What is the practical aspect of the story…
If this inspired you to go low carb, let me know! Like the video, subscribe to the channel, share it with everyone, send it to your family group, etc. Look at Tati! The video is cool, the channel has cool stuff, so stay tuned. See you next time!
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