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Have you ever dreamed of losing weight healthily?
eating delicious meals, without going hungry, without counting calories and without having to eat
every three hours?
So you've dreamed of the low carb diet. The strategy of reducing carbohydrate consumption
has been proven by science to lose body fat, maintain lean mass and even
improve your overall health. Think of it this way.
Instead of trying to lose weight by eating foods
tasteless, worrying about eating every three hours or counting calories, you
you can simply reduce your intake of a single nutrient (carbohydrate) to have
the body you've always dreamed of.
Many recent scientific researches have
shown that the real cause of weight gain is not “eating more calories than you need”
spends”.
Our body is not a mathematical system
which is only calculating how many calories we eat and how many calories we are burning. The real cause of weight gain is a
hormonal dysregulation caused by a poor diet. Mainly by a diet based on
in frequently consumed processed foods with low nutritional density. For example, eating sugary cereals and taking
a box of fruit juice as soon as you wake up.
In the middle of the morning, eat a sandwich
processed cheese. Have a plate of pasta for lunch, drink soda
and eat a chocolate for dessert. In the middle of the afternoon, eat a croissant and drink
a yogurt. Then have dinner with a lasagna and another glass
of soda and so on. The hormone most affected by this diet
of poor quality is insulin. Insulin is responsible for metabolizing
carbohydrates and fats and thus promote the absorption of glucose from the blood by the tissues
muscle and adipose tissue. Insulin causes glucose to be stored
in the form of body fat instead of being used as an energy source. As you may know, there are three macronutrients:
protein, carbohydrate and fat. Of the three, carbohydrate is what causes the
increased insulin spike when we eat. In very simple terms, carbohydrates raise
blood glucose, which increases insulin, which promotes the accumulation of fat in the body. And the worst. In the same way that your body can become
caffeine resistant the more coffee you drink, you can also become resistant
insulin when insulin is constantly present in your body in high amounts.
The standard diet of the modern world is
full of processed foods rich in carbohydrates. This diet with excess carbohydrates
makes many people always hungry, always snacking, always gaining weight. Therefore, one of the best solutions for
improve your health, have more energy and burn fat in your body by adopting the so-called diet
low carb. What is a low carb diet? A low carb diet is a dietary strategy
low in carbohydrates when compared to the average amount of carbohydrates consumed
by the majority of the population.
Some say that what we call
low carb should actually be simply called “normal carb”. This is because if people ate
only with natural, minimally processed foods, there would be a much lower carbohydrate consumption. Even natural foods a little higher
in carbohydrates, such as potatoes, fruits and roots, are low carb when compared to products
processed foods such as cookies, soft drinks and ice cream. How much carbohydrate should you eat? A common question that arises when the topic
is a low carb diet: what is the daily amount of carbohydrates you should eat to lose weight? Our body is a biological system, not
mathematical. Therefore it is not possible to present numbers
definitive, since each person is different and circumstances also vary.
Even so, experts have identified five
consumption bands that help us have a reference. Keep in mind that these five bands are
just an average and that in addition to quantity, you should pay attention to the quality of the
foods. Just for reference, let's find out which ones
are the consumption ranges. 300g or more per day: Health risk and gain
super accelerated weight gain For most people, eating more than
three hundred grams of carbohydrates per day is a sure recipe for rapid weight gain. And also for a great increase in chances
of health problems of all kinds. Unfortunately, the traditional diet
recommended by the food pyramid is around three hundred grams of carbohydrates
per day as the basis of your diet. It is under this reference value that most
of the macronutrients on product packaging are calculated. In practice, this quantity is equivalent to the example
that I gave just now: Cereals with juice in the morning, breads for morning snacks and
in the afternoon, pasta and soft drinks for lunch and dinner and sweets for dessert.
That is, three hundred grams of carbohydrates.
per day is an easy amount to consume on a daily basis if you continue consuming
sugar and wheat. from 150g to 300g per day: Continuous and rapid gain
of weight In this second range, the same dangers for
health and weight gain happen, but more slowly. The insulin release stimulus that
your body has been eating one hundred and fifty to three hundred grams of carbohydrates per day
inhibit the burning of body fat even if you exercise. This is why many people fail to
lose weight even while exercising. 100g to 150g per day: Maintenance range
or weight loss If you just want to maintain your weight or even
even to gain muscle mass and reduce fat percentage, you can eat between one hundred and one hundred and
fifty grams of carbohydrates per day.
This is the ideal range for those who are satisfied
with the body and likes to do more intense exercises.
50g to 100g a day: Effortless weight loss Consume between fifty and one hundred grams of carbohydrates
per day is the optimal amount for effortless weight loss for most people. Eating between fifty and one hundred grams of carbohydrates
per day you lose body fat even without exercising intensely, as long as you eat
a good amount of quality protein and good dietary fats from natural sources.
20g to 50g: Ketosis and super accelerated weight loss The fastest way to lose weight with diet
low carb is called ketosis. The body goes into ketosis when we eat a
such a small amount of carbohydrates that the body switches completely to using fat
as the main source of energy.
The problem is that eating only twenty to fifty
grams of carbohydrates per day is quite restrictive, very difficult to maintain in the long term.
deadline. To give you an idea, eating two loaves of bread
you have already consumed more than fifty grams of carbohydrates. Do not confuse ketosis with ketoacidosis. They are different things. About ketosis and the ketogenic diet are
topics that deserve a separate discussion. Here at natugood we think about reeducation
long-term diet and so this restrictive range of ketosis will be a topic for another
moment, agreed? The focus of our conversation today is to help
to find a very easy way for you to adopt the low carb diet.
Start by eliminating just 2 ingredients
The simplest way to start a low carb diet is to eliminate it from your diet.
two ingredients: sugar and wheat. And you shouldn't look for substitutes either
to wheat, such as biscuits made from rye, rice, corn or any other flour
another grain. It may seem like little, but if you eliminate
only sugar and wheat, you will find that your grocery shopping habits will change. By checking whether products contain sugar
or wheat flour, you will stop buying several industrialized products high in
carbohydrates. The problem with these processed foods
is that they trigger insulin in your body, promoting fat accumulation. Think about everything that has sugar, wheat or
both. Bread, pasta, ice cream, cookies, chocolate,
soda, sweets, snacks, cake and treats in general You may be thinking that, with this, there is no
there will be nothing left for you to eat. This is a mistake. Vegetables, meat, eggs, dairy, seeds,
Nuts and fruits are the foods you should base your diet on. What to eat on a low carb diet
Let's think about a typical day on the low carb diet to see what it might look like on a menu.
delicious and nutritious. You wake up and have breakfast with a
egg omelet with bacon, parmesan cheese and oregano, accompanied by a cup of
black coffee. Or coffee with whole milk, but obviously
without sugar. At lunchtime, devour a nice plate of
meat accompanied by a salad. For dessert, a portion of strawberries with
unsweetened cream, very cold. At night, you can end the day with a
fish baked in the oven with butter and green olives, accompanied by vegetables sautéed in
butter.
And the best part: you don't need to regulate the quantity.
of these foods. You can eat until you feel satisfied,
because the paradigm here is to control the quality, not the quantity of food. The low carb lifestyle
Have you ever imagined what your days would be like if you didn't have to worry about
eat every three hours? If you didn't feel hungry throughout the day? If you didn't have to count calories or control
the amount of what you eat? Think about what it would be like to have a constant flow of
energy and disposition throughout the day. Having the possibility of eating extremely
tasty and nutritious. And still have the joy of seeing the structure
of your body changing, replacing fat with health.
All this is possible with the adoption of the diet
low carb based on minimally processed foods with high nutritional density. Now, there's no point in you doing a simple
specific diet. A specific diet is one that you modify
temporarily change your eating habits and then go back to your old habits. No one-size-fits-all diet works in the long run. What you need is to adopt a real
low carb lifestyle. With this lifestyle, you will only need
take care of the quality of what you eat. The quantity will adjust on its own,
resolving the hormonal dysregulation that is mainly responsible for weight gain.
The main hormone dysregulated with a
poor quality nutrition is insulin. But there is another hormone that is harmed by
a high-carb diet: leptin. I prepared a special class on resistance
leptin and how it hinders your weight loss process. To watch this class, go to https://arata.se/leptin
You can watch the video on YouTube Here
