{"id":12866,"date":"2021-05-08T17:06:12","date_gmt":"2021-05-08T17:06:12","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/dieta-low-carb-como-fazer-o-que-comer-emagrece\/"},"modified":"2024-11-11T15:28:49","modified_gmt":"2024-11-11T18:28:49","slug":"dieta-low-carb-como-fazer-o-que-comer-emagrece","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/utilidades-e-outros\/dieta-low-carb-como-fazer-o-que-comer-emagrece\/","title":{"rendered":"Low Carb Diet \u2013 How to Do It? What to Eat? Does It Help You Lose Weight?"},"content":{"rendered":"<p><iframe width='560' height='315' src='https:\/\/www.youtube.com\/embed\/W6QI0lsSH88' frameborder='0' allowfullscreen><\/iframe><\/p>\n<p>Hello, how are you? You will definitely like this video.<br \/>\nwatch, because it was highly requested, about the low carb diet. What is the low carb diet? How<br \/>\ndo a low carb diet? Is it safe to do a low carb diet? How do I start from scratch,<br \/>\nI have no idea about anything? So if you&#039;re on that team, stay here and I&#039;ll explain<br \/>\neverything for you, you will love this video. Stay with me until the end. So before I start and I tell you<br \/>\nyou if the low carb diet makes you lose weight, if the low carb diet works, or if the low carb diet<br \/>\nit doesn&#039;t hurt, take advantage and subscribe to the channel and activate the bell, because you will receive<br \/>\nnotifications every day, because there is a new video here every day and you won&#039;t<br \/>\nwant to lose, for sure. Well guys, the low carb diet is a diet that is<br \/>\nin fashion for some time. It is actually not that recent, but for some time now<br \/>\nhere it has become very fashionable again. This low carb diet has been around for a few years now, when<br \/>\nAtkins kind of launched this, his eating program, which was a eating program<br \/>\nactually focused on protein, rather than carbohydrate. He preached that you should<br \/>\nbasically eliminate every source of carbohydrate you could, and focus on protein consumption<br \/>\nand fat, without thinking whether it would be a very interesting protein, or very fatty, with<br \/>\nlots of saturated fat. And then came the Dukan diet too. The Dukan diet<br \/>\nis more recent and is a little more conscious in this sense of food sources, avoid<br \/>\nexcessive consumption of sausage, bacon, processed meats, which we know that in the medium and long term<br \/>\nit will be bad for your health, not only because of the saturated fat, but also nitrite,<br \/>\nnitrate, excess sodium, agents that can even be carcinogenic, which are present<br \/>\nin these very smoked, very processed, very spicy foods. Then came<br \/>\nthe cyclical carbohydrate diet, where one day you do a low carb diet, one week you do<br \/>\nlow carb, more moderate weekend. It&#039;s had a bit of everything for some time now.<br \/>\nAnd I&#039;m going to tell you now what the basis of traditional low carb is, and how<br \/>\nYou can put it into practice, and if it really does harm, I&#039;ll explain it to you one<br \/>\na little bit better. Well, just so you know, when we<br \/>\nis in college, we learn diet therapy. A normal diet has around 45% to 65% of<br \/>\ncarbohydrate. Carbohydrate is usually the macronutrient present in the greatest quantity<br \/>\nin our diet, because it is a nutrient that is very important for the brain, for<br \/>\nquick source of energy, but has a downside of excessive carbohydrate consumption,<br \/>\nmainly very simple carbohydrates, with a high glycemic index, which they are<br \/>\nstored as fat when they are consumed in excess. And people,<br \/>\nfor some time now, they have been having a very unbalanced diet. Because it is different<br \/>\nof you saying that you consumed a lot of carbohydrates that come from vegetables, greens, fruits,<br \/>\nof some grains, of what you say you eat as cake, pastries, coxinha, sonhos, necessarily<br \/>\nyou can already see, in a very logical way, that the carbohydrate source you consume,<br \/>\nObviously, it will have an impact not only on your health, but on your fitness as well.<br \/>\nPeople who consume a lot of sugar, a lot of simple carbohydrates, are usually people<br \/>\nmore pot-bellied, who have a larger abdominal circumference, more swollen, with more cellulite,<br \/>\nmore inflamed. And so, in this way, the low carb diet can help you. What is the low carb diet like?<br \/>\ncarb then? There are some levels of low carb diet:<br \/>\nyou can start with an induction low carb, which is a stricter low carb, with less<br \/>\nof 50 grams of carbohydrates, then you can go to a moderate one, between 50 and<br \/>\n100 grams, and most people end up feeling more relaxed after a low carb diet,<br \/>\nmore relaxed, which is up to about 150 grams of carbohydrates per day, which continues to be<br \/>\na super small amount of carbohydrate for you to consume. Some people use<br \/>\nlow carb for health reasons. Some people use it for control purposes.<br \/>\nof diabetes, we know that carbohydrates are the nutrient that will have the greatest impact on control<br \/>\nof diabetes. So when you decrease the amount you eat, you can<br \/>\nhave better control over your diabetes. There are some people who have neurological problems,<br \/>\nseizures, and use the ketogenic diet, which is a super low-carb diet<br \/>\nalso, more similar to the induction part of the most classic low carb, which will do<br \/>\nso that the person has better control. For these specific health cases, always<br \/>\nI say: \u201cconsult your doctor, and see what suits you best\u201d, if it is<br \/>\nyour case because, even for a diabetic, poorly guided low carb can be harmful, it can<br \/>\ngenerate ketoacidosis, it can be dangerous and can even lead to death so be careful. So maybe you are wondering:<br \/>\n\u201cBut what about Patr\u00edcia, is it worth it? Will going low carb really make me lose more weight?\u201d<br \/>\nWhat I can say is that low carb does have the potential to help you lose weight, for some reasons.<br \/>\nquestions: first, because when you consume less carbohydrates, you will necessarily<br \/>\nsecrete less insulin, which is the hormone that regulates blood glucose levels.<br \/>\nAnd with that, you having less insulin, you have less abdominal accumulation, so it&#039;s already<br \/>\na point for low carb. Second, that the basis of low carb is proteins, vegetables,<br \/>\nthe good fats. And these foods are protein, obviously, rich in protein, good fat<br \/>\nrich in fat, and vegetables are rich in fiber, so all of these foods are<br \/>\nvery satisfying. You end up feeling much less hungry, both because there is no secretion<br \/>\nso much increased insulin, which is a hormone that makes you very hungry, as well as having food<br \/>\nvery satisfying, this also helps you a lot, automatically eating less,<br \/>\nbecause you already feel full with an amount \u201cx\u201d of food. Another thing:<br \/>\nprotein is a food, it is a nutrient that requires more energy to be processed<br \/>\nand metabolized. You spend more of your body&#039;s energy to digest it in the stomach<br \/>\nand absorb protein in the intestine than carbohydrate. So it turns out that the calorie<br \/>\nnet amount of protein you consume, that is, the available calories you have<br \/>\nat the end of the digestion process, it is smaller than that of a carbohydrate, which is more easily<br \/>\nis absorbed. Therefore, you will have a smaller loss of carbohydrate during digestion<br \/>\nthan protein, that is, the digestive process of digestion itself<br \/>\nand protein absorption is more difficult, slower, so it results in calories<br \/>\nin the end it ends up being smaller, so it is more advantageous for those who are looking for<br \/>\nlose weight. Two other things that low carb helps<br \/>\nquite a lot in the weight loss process, is that you end up using up your glycogen<br \/>\nhepatic and muscular, because you will have a lower glucose consumption, you degrade<br \/>\nthis glycogen that weighs, and when you use it, you end up breaking down the water<br \/>\nthat was retained, the water binds to the glycogen, so you lose a lot of swelling, you urinate<br \/>\na lot when you start low carb. For those who have never done it, you will feel a difference<br \/>\nabsurd in weight in the first few days, because you will not only lose a lot of fat,<br \/>\nbecause in the beginning you don&#039;t lose that much fat, you eliminate a lot of water, so the<br \/>\nthe impact on the scale ends up being quite large, and in addition it greatly reduces the desire<br \/>\neating sweets greatly reduces compulsions, and for those who have some difficulty controlling<br \/>\nsweets, especially, end up helping a lot. So, how to make a healthy low carb diet?<br \/>\nBecause you can make so many different kinds. You can drown yourself in cheese and bacon,<br \/>\nand in the picanha, or you can do a more conscious low carb, which is what I recommend<br \/>\nfor you. Because after all, it is very interesting that you always seek to lose weight,<br \/>\nbut take care of your health, right, no one wants to be thin at any cost. So, how<br \/>\nWhat can you do to make a cool low carb diet for your day to day life? First thing:<br \/>\nfocus on the healthier proteins. Focus on fish sources, focus on the healthier meats<br \/>\nlean, in white meat, in chicken meat, chicken meat if you eat a thigh<br \/>\nof skinless chicken, no problem, it doesn&#039;t have to be just the breast. But try to remove<br \/>\nchicken skin, which is healthier for you, consume red meats from a<br \/>\ngenerally being prepared without frying, always more grilled, baked, boiled, without<br \/>\nproblem. \u201cOh Patricia, I can\u2019t eat cheese, I can\u2019t eat bacon, I can\u2019t<br \/>\neat sausage, they told me you can.\u201d People, you can, the question is not you<br \/>\nbeing able to eat, will that, will that break the insulin issue, will that change anything?<br \/>\nIt won&#039;t. You eating bacon, eating sausage or eating, I don&#039;t know, salami, it won&#039;t change<br \/>\nthis issue of insulin secretion. But is it healthy for you in the medium to long term?<br \/>\nIt&#039;s not. So, it really comes down to what you want to be healthy for your life.<br \/>\neven in the medium to long term, if you are looking to lose weight at any cost,<br \/>\nor healthier weight loss. Another thing you can introduce, which you should<br \/>\nintroduce into your low carb diet are vegetables. Sometimes people think:<br \/>\n\u201cAh, I\u2019m going to do low carb, I\u2019m going to do a protein diet.\u201d And they eat protein all day long,<br \/>\nforget to eat vegetables, greens, and the permitted fruits. So, what happens?<br \/>\nperson gets completely blocked, can&#039;t go to the bathroom. And the fibers from vegetables,<br \/>\nvegetables and fruits will help you in this regard. Leafy greens are basically<br \/>\nall released, lettuce, arugula, spinach, watercress, broccoli, cauliflower, all of these<br \/>\nfoods are low, super low in carbohydrates, so they are good choices for you to use,<br \/>\nthe tomato too, the onion too, pepper, you can use zucchini, you can use<br \/>\neggplant. In many preparations you can use and make differently, you can do<br \/>\na little hidden, you can make gratin. \u201cAh Patr\u00edcia, you said: be careful with the cheese.\u201d<br \/>\nIt&#039;s not that you can&#039;t eat yellow cheese, in fact it&#039;s even recommended<br \/>\nlow carb, because it has practically no carbohydrates and has fat, but also<br \/>\nis a source of saturated fat. If you are eating a lot of meat, try to counterbalance it,<br \/>\nbecause health is very important. But it doesn&#039;t mean you won&#039;t be able to do it<br \/>\na cauliflower gratin, got it? It&#039;s all common sense in your day to day life. Good fats<br \/>\nthat you can consume: you should consume avocado, you should consume egg, if you<br \/>\nare at a stage where you are already consuming milk, because milk has a reasonable amount<br \/>\nof carbs, so sometimes if you&#039;re on induction it&#039;s not as worth it<br \/>\nyou drink milk like this. But, look for skimmed milk, to have less fat, it is<br \/>\nmore interesting for you. Avocado mayonnaise is also a good option for you<br \/>\nto make, for you to use in your low carb bread, is a different way: use avocado<br \/>\nin savory preparations, it is also a very interesting idea. What are the fruits<br \/>\nthat are low carb? Red berries are, are, have very little amount of<br \/>\ncarbohydrate per serving, and you won&#039;t need to eat 200 grams of strawberries. At<br \/>\nsometimes you take 3 strawberries, mix a little bit into your skim milk, if you are using<br \/>\nmilk, or in your skimmed yogurt, in your kefir, it is already a very interesting way to<br \/>\nyou add some fruits, more vitamins, more minerals to your low carb day<br \/>\nday. An avocado is another super interesting fruit, the coconut is a super interesting fruit, both<br \/>\nthe fresh coconut for you to use, as well as the coconut milk. Sometimes when you get low<br \/>\ncarb, you can use coconut milk in your coffee, which is an interesting way to<br \/>\nyou can satisfy that craving for coffee with milk, or use a little cream in your coffee,<br \/>\nto disguise it a bit too, don&#039;t drink that black, pure coffee that some people<br \/>\ndon&#039;t like. Still regarding good fats, besides<br \/>\nof the avocado that I already mentioned, it is interesting that you add olive oil. Olive oil is a<br \/>\nexcellent fat, has omega 9, is super healthy for you. Oilseeds are<br \/>\nthe wild cards and very portable for you to take as a low carb snack, nuts, chestnuts,<br \/>\nPeanuts are good sources, being careful because peanuts have a little more carbohydrates.<br \/>\nIn fact, oilseeds have carbohydrates, peanuts have a little more, so no<br \/>\nit&#039;s desire, you have to measure this amount that you can consume in your day to day life and<br \/>\nalways, the classic peanut just with salt, or without salt, without that shell on the outside,<br \/>\ncrunchy, because that stuff has a lot of carbohydrates and will definitely get in the way. Regarding<br \/>\nlow carb drinks: tea, coffee, mate are good options, without sugar, like lemon<br \/>\nis released, you can also make lemonade. And then, in that case, you can use<br \/>\npure or you can use sweetener. Sweeteners are allowed in low carb, and then you<br \/>\nYou 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?<br \/>\nonly good things? Not really. You have to take some care, not only in terms of yourself<br \/>\nfollow low carb, but in terms of making a transition to your diet.<br \/>\nBecause you know that you can&#039;t live low carb your entire life, nor is there any need.<br \/>\nIt is interesting that you introduce good carbohydrates into your diet,<br \/>\nso that you can then maintain your weight, because otherwise what happens is one of the first<br \/>\nproblems: the person comes from almost no carbohydrates, then decides \u201cI stopped doing low carb\u201d and<br \/>\ngoes back to eating pizza, lasagna, coxinha, ice cream, and then says: \u201cah, when I finish<br \/>\nto low carb, I gain weight again.\u201d Obviously you gain weight this way! If you were doing<br \/>\nfood reeducation, and you went back to eating all that junk, you would gain weight<br \/>\nall over again, in the same way then, you can&#039;t turn a key: \u201cone day<br \/>\nI&#039;m low carb, another day I&#039;m not.\u201d because your body will freak out, it won&#039;t<br \/>\nunderstand anything and that won&#039;t be good for you, it won&#039;t be healthy. Second: planning.<br \/>\nIt is very important that you plan your low carb diet. My idea is:<br \/>\nIf you are really going to start a low carb diet, look at your pantry and set aside whatever you have.<br \/>\nto give, to someone, to your mother, to your sister, to your cousin, to someone<br \/>\nyour friend, don&#039;t go eat it, or you&#039;ll spend it before you start low<br \/>\ncarb, because it will be torture to open your cupboard, your fridge and see a lot<br \/>\nof things you can&#039;t eat. Or you arrive at lunchtime without planning:<br \/>\n\u201cWhat am I going to eat? I can have chicken, I can have tomato.\u201d That\u2019s what\u2019s there, right?<br \/>\nmake a chicken, a dish with chicken and tomatoes. On the first day, cool, take a picture, put it on<br \/>\nInsta. On the second day: \u201cI can eat chicken, I can eat lettuce.\u201d And then you only eat the same ones.<br \/>\nthings every day, this will only last 5 days, on the 6th you will kick the bucket, no<br \/>\nwill work, and it is unsustainable, obviously. And another problem with low carb is that it is<br \/>\nIt is very difficult to have an idea of how much carbohydrate there is in food, especially<br \/>\nin processed foods. If you stop eating meat, eggs, and yogurt, right, the calories,<br \/>\nof vegetables and such, it&#039;s difficult to get an idea, unless you look at the label,<br \/>\nor you have an application to help you. There are some applications out there that you can put<br \/>\neverything you eat throughout the day, and it will count for you if you<br \/>\nhave you reached your goal, or not. Maybe it would be interesting for you to use it so that you don&#039;t<br \/>\nget lost. Because sometimes you think you&#039;re suffocating eating a sausage<br \/>\nor a nugget, and no! It&#039;s darkness then, be careful with these processed foods that have<br \/>\nlots of built-in carbohydrates, which sometimes you don&#039;t even know about. So in short: does low carb work? It works.<br \/>\nIs it for everyone? It&#039;s not for everyone, there are people who really can&#039;t afford it.<br \/>\nto give up sweets, bread, cake, rice and beans, he can&#039;t live without them. So, if this<br \/>\nis your case, rethink, because you will be sad, unhappy, and that is not what anyone<br \/>\nwant. Is low carb for you to do for the rest of your life, once you start?<br \/>\nI don&#039;t recommend it, I think the main thing is that you do low carb for a while, lose weight.<br \/>\na little, gradually add good sources of carbohydrates later, with a low glycemic index, in small amounts<br \/>\nquantities, to get your body used to it again, so you don&#039;t suffer from that yo-yo effect<br \/>\nthat I said, because yes, lowcarb done in the right way, for the right period,<br \/>\ngives great results. Also, I think it is extreme suffering<br \/>\nand I am completely against you going on a diet or anything like that to<br \/>\nlose weight, and that you suffer. Nowadays there is already low carb, there are many low carb recipes<br \/>\nwidespread carb: low carb bread, low carb lasagna, low carb cake, chocolate candy,<br \/>\nlow carb mousse, there is a low carb world. So, if you are going to enter the low carb era, in this<br \/>\nlow carb life now for you, look for cool recipes, look for different ideas, because stay<br \/>\nin the monotony of everyday life it is unsustainable, it is bad for your health, because you will limit<br \/>\ntoo many food groups, vitamins, minerals, will harm you in the medium-long term<br \/>\nterm. Hair falls out, nails break, the immune system weakens, it&#039;s not interesting.<br \/>\nSo it&#039;s interesting that you, looking for low carb, once again: high protein<br \/>\nbiological value, good fats, reduce consumption of processed foods, lots of vegetables,<br \/>\nfruits and vegetables within the permitted limits, and good low carb drinks too, low carb vitamins,<br \/>\nlow carb smoothies, everything you can consume that is low carb and diverse, delicious<br \/>\nand healthy for you. What about you? Now tell me in the comments<br \/>\nthat I love, I read them all, I answer the vast majority: Do you do low carb? What was the result?<br \/>\nDid 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.<br \/>\nfor me here that suddenly I even make a video about it to help you, it is<br \/>\nGood? Enjoy and like the video, subscribe to the channel if you are not subscribed, and activate<br \/>\nthe bell because here there is a new video every day about weight loss, fitness, health, gain<br \/>\nmuscle mass, benefits of various foods, you will love it. Until next time, a kiss, bye, bye.<\/p>\n<p>You can watch the video on YouTube <a target='_blank' href='https:\/\/www.youtube.com\/watch?v=W6QI0lsSH88' rel=\"noopener\">Here<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Ol\u00e1, tudo bom? Esse v\u00eddeo com certeza voc\u00ea vai gostar de assistir, porque foi muito pedido, sobre dieta low carb. O que que \u00e9 a dieta low carb? Como fazer dieta low carb? \u00c9 seguro fazer dieta low carb? Como \u00e9 que eu come\u00e7o do zero, eu n\u00e3o tenho no\u00e7\u00e3o de nada? Ent\u00e3o se voc\u00ea [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":12867,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[66,67,68,69,70,71,72,73,74,75,76,77,78],"class_list":["post-12866","post","type-post","status-publish","format-standard","has-post-thumbnail","category-utilidades-e-outros","tag-dieta-low-carb","tag-dieta-low-carb-alimentos","tag-dieta-low-carb-alimentos-permitidos","tag-dieta-low-carb-cardapio","tag-dieta-low-carb-como-fazer","tag-dieta-low-carb-como-funciona","tag-dieta-low-carb-emagrece","tag-dieta-low-carb-o-que-comer","tag-dieta-low-carb-o-que-pode-comer","tag-dieta-low-carb-para-emagrecer","tag-dieta-low-carb-passo-a-passo","tag-o-que-e-dieta-low-carb","tag-tudo-sobre-dieta-low-carb"],"_links":{"self":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/12866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/comments?post=12866"}],"version-history":[{"count":1,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/12866\/revisions"}],"predecessor-version":[{"id":15096,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/12866\/revisions\/15096"}],"wp:attachment":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/media?parent=12866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/categories?post=12866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/tags?post=12866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}