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Complete training to lose weight by changing your diet:
Have you heard of the low-carb diet? It has become the new favorite among those who want to lose weight and its foods have a nutritional composition low or no carbohydrates. But what are these foods? And what are the precautions when consuming them? We spoke to two nutritionists and clarified these and other questions.
Vegetables and legumes
Not all vegetables are low carb. The main ones that are characterized by a low amount of carbohydrates are: zucchini, broccoli, cauliflower, chard, mushrooms, celery, cherry tomatoes, cabbage, watercress, peppers, asparagus, zucchini, eggplant, spinach, cucumber, onion, chayote, green beans, arugula, endive, leek, celery and lettuce.
Pumpkin and sweet potatoes may seem low carb, but they are not. This is because despite having a low glycemic index, meaning the sugars enter the body gradually, they have a high glycemic load, meaning they have a lot of carbohydrates.
Fruits
Not all fruits are low carb, because they contain fructose, a source of carbohydrate. Certain fruits can contain large amounts of fructose. In some cases, the way in which fruits are consumed can reduce the speed at which this source of carbohydrate enters the body.
“To improve this, they should always be consumed with a source of fiber, a seed like chia, for example, or those that can be consumed with the pulp, such as tangerines or oranges,” explains nutritionist Talitta Maciel, from Espaço Reeducação Alimentar. The main low-carb fruits are: avocado, strawberry, peach, melon and coconut.
Recommended proteins
Foods rich in protein, such as meat, fish, eggs, milk and dairy products, soy and quinoa, are also low carb. “Proteins are important nutrients for the body, since they provide our body with amino acids, which are important for structural, motor and metabolic functions, and are essential components of muscles and collagen formation. In addition, proteins help in the production of hormones, enzymes and in the regulation of immunological functions (immune cells)”, highlights nutritionist Karina Valentim, from Patrícia Bertolucci Consultoria Nutricional.
The foods that are richest in protein and contain all the essential amino acids are those of animal origin, such as fish, poultry, beef, eggs and dairy products. “We should give preference to leaner proteins such as fish and skinless poultry, lean meats such as flank steak, filet mignon, rump steak, skimmed milk and white cheeses,” advises Valentim.
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