{"id":12925,"date":"2021-05-14T22:10:33","date_gmt":"2021-05-14T22:10:33","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/dieta-low-carb-como-perder-peso-e-ganhar-saude-reduzindo-carboidratos\/"},"modified":"2024-11-11T15:28:50","modified_gmt":"2024-11-11T18:28:50","slug":"dieta-low-carb-como-perder-peso-e-ganhar-saude-reduzindo-carboidratos","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/utilidades-e-outros\/dieta-low-carb-como-perder-peso-e-ganhar-saude-reduzindo-carboidratos\/","title":{"rendered":"Low Carb Diet: How to Lose Weight and Gain Health by Reducing Carbs"},"content":{"rendered":"<p><iframe width='560' height='315' src='https:\/\/www.youtube.com\/embed\/SNVTDE_626M' frameborder='0' allowfullscreen><\/iframe><\/p>\n<p>Have you ever dreamed of losing weight healthily?<br \/>\neating delicious meals, without going hungry, without counting calories and without having to eat<br \/>\nevery three hours?<\/p>\n<p>So you&#039;ve dreamed of the low carb diet. The strategy of reducing carbohydrate consumption<br \/>\nhas been proven by science to lose body fat, maintain lean mass and even<br \/>\nimprove your overall health. Think of it this way.<\/p>\n<p>Instead of trying to lose weight by eating foods<br \/>\ntasteless, worrying about eating every three hours or counting calories, you<br \/>\nyou can simply reduce your intake of a single nutrient (carbohydrate) to have<br \/>\nthe body you&#039;ve always dreamed of.<\/p>\n<p>Many recent scientific researches have<br \/>\nshown that the real cause of weight gain is not \u201ceating more calories than you need\u201d<br \/>\nspends\u201d.<\/p>\n<p>Our body is not a mathematical system<br \/>\nwhich is only calculating how many calories we eat and how many calories we are burning. The real cause of weight gain is a<br \/>\nhormonal dysregulation caused by a poor diet. Mainly by a diet based on<br \/>\nin frequently consumed processed foods with low nutritional density. For example, eating sugary cereals and taking<br \/>\na box of fruit juice as soon as you wake up.<\/p>\n<p>In the middle of the morning, eat a sandwich<br \/>\nprocessed cheese. Have a plate of pasta for lunch, drink soda<br \/>\nand eat a chocolate for dessert. In the middle of the afternoon, eat a croissant and drink<br \/>\na yogurt. Then have dinner with a lasagna and another glass<br \/>\nof soda and so on. The hormone most affected by this diet<br \/>\nof poor quality is insulin. Insulin is responsible for metabolizing<br \/>\ncarbohydrates and fats and thus promote the absorption of glucose from the blood by the tissues<br \/>\nmuscle and adipose tissue. Insulin causes glucose to be stored<br \/>\nin the form of body fat instead of being used as an energy source. As you may know, there are three macronutrients:<br \/>\nprotein, carbohydrate and fat. Of the three, carbohydrate is what causes the<br \/>\nincreased insulin spike when we eat. In very simple terms, carbohydrates raise<br \/>\nblood 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<br \/>\ncaffeine resistant the more coffee you drink, you can also become resistant<br \/>\ninsulin when insulin is constantly present in your body in high amounts.<\/p>\n<p>The standard diet of the modern world is<br \/>\nfull of processed foods rich in carbohydrates. This diet with excess carbohydrates<br \/>\nmakes many people always hungry, always snacking, always gaining weight. Therefore, one of the best solutions for<br \/>\nimprove your health, have more energy and burn fat in your body by adopting the so-called diet<br \/>\nlow carb. What is a low carb diet? A low carb diet is a dietary strategy<br \/>\nlow in carbohydrates when compared to the average amount of carbohydrates consumed<br \/>\nby the majority of the population.<\/p>\n<p>Some say that what we call<br \/>\nlow carb should actually be simply called \u201cnormal carb\u201d. This is because if people ate<br \/>\nonly with natural, minimally processed foods, there would be a much lower carbohydrate consumption. Even natural foods a little higher<br \/>\nin carbohydrates, such as potatoes, fruits and roots, are low carb when compared to products<br \/>\nprocessed foods such as cookies, soft drinks and ice cream. How much carbohydrate should you eat? A common question that arises when the topic<br \/>\nis a low carb diet: what is the daily amount of carbohydrates you should eat to lose weight? Our body is a biological system, not<br \/>\nmathematical. Therefore it is not possible to present numbers<br \/>\ndefinitive, since each person is different and circumstances also vary.<\/p>\n<p>Even so, experts have identified five<br \/>\nconsumption bands that help us have a reference. Keep in mind that these five bands are<br \/>\njust an average and that in addition to quantity, you should pay attention to the quality of the<br \/>\nfoods. Just for reference, let&#039;s find out which ones<br \/>\nare the consumption ranges. 300g or more per day: Health risk and gain<br \/>\nsuper accelerated weight gain For most people, eating more than<br \/>\nthree hundred grams of carbohydrates per day is a sure recipe for rapid weight gain. And also for a great increase in chances<br \/>\nof health problems of all kinds. Unfortunately, the traditional diet<br \/>\nrecommended by the food pyramid is around three hundred grams of carbohydrates<br \/>\nper day as the basis of your diet. It is under this reference value that most<br \/>\nof the macronutrients on product packaging are calculated. In practice, this quantity is equivalent to the example<br \/>\nthat I gave just now: Cereals with juice in the morning, breads for morning snacks and<br \/>\nin the afternoon, pasta and soft drinks for lunch and dinner and sweets for dessert.<\/p>\n<p>That is, three hundred grams of carbohydrates.<br \/>\nper day is an easy amount to consume on a daily basis if you continue consuming<br \/>\nsugar and wheat. from 150g to 300g per day: Continuous and rapid gain<br \/>\nof weight In this second range, the same dangers for<br \/>\nhealth and weight gain happen, but more slowly. The insulin release stimulus that<br \/>\nyour body has been eating one hundred and fifty to three hundred grams of carbohydrates per day<br \/>\ninhibit the burning of body fat even if you exercise. This is why many people fail to<br \/>\nlose weight even while exercising. 100g to 150g per day: Maintenance range<br \/>\nor weight loss If you just want to maintain your weight or even<br \/>\neven to gain muscle mass and reduce fat percentage, you can eat between one hundred and one hundred and<br \/>\nfifty grams of carbohydrates per day.<\/p>\n<p>This is the ideal range for those who are satisfied<br \/>\nwith the body and likes to do more intense exercises.<br \/>\n50g to 100g a day: Effortless weight loss Consume between fifty and one hundred grams of carbohydrates<br \/>\nper day is the optimal amount for effortless weight loss for most people. Eating between fifty and one hundred grams of carbohydrates<br \/>\nper day you lose body fat even without exercising intensely, as long as you eat<br \/>\na good amount of quality protein and good dietary fats from natural sources.<br \/>\n20g to 50g: Ketosis and super accelerated weight loss The fastest way to lose weight with diet<br \/>\nlow carb is called ketosis. The body goes into ketosis when we eat a<br \/>\nsuch a small amount of carbohydrates that the body switches completely to using fat<br \/>\nas the main source of energy.<\/p>\n<p>The problem is that eating only twenty to fifty<br \/>\ngrams of carbohydrates per day is quite restrictive, very difficult to maintain in the long term.<br \/>\ndeadline. To give you an idea, eating two loaves of bread<br \/>\nyou 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<br \/>\ntopics that deserve a separate discussion. Here at natugood we think about reeducation<br \/>\nlong-term diet and so this restrictive range of ketosis will be a topic for another<br \/>\nmoment, agreed? The focus of our conversation today is to help<br \/>\nto find a very easy way for you to adopt the low carb diet.<\/p>\n<p>Start by eliminating just 2 ingredients<br \/>\nThe simplest way to start a low carb diet is to eliminate it from your diet.<br \/>\ntwo ingredients: sugar and wheat. And you shouldn&#039;t look for substitutes either<br \/>\nto wheat, such as biscuits made from rye, rice, corn or any other flour<br \/>\nanother grain. It may seem like little, but if you eliminate<br \/>\nonly sugar and wheat, you will find that your grocery shopping habits will change. By checking whether products contain sugar<br \/>\nor wheat flour, you will stop buying several industrialized products high in<br \/>\ncarbohydrates. The problem with these processed foods<br \/>\nis that they trigger insulin in your body, promoting fat accumulation. Think about everything that has sugar, wheat or<br \/>\nboth. Bread, pasta, ice cream, cookies, chocolate,<br \/>\nsoda, sweets, snacks, cake and treats in general You may be thinking that, with this, there is no<br \/>\nthere will be nothing left for you to eat. This is a mistake. Vegetables, meat, eggs, dairy, seeds,<br \/>\nNuts and fruits are the foods you should base your diet on. What to eat on a low carb diet<\/p>\n<p>Let&#039;s think about a typical day on the low carb diet to see what it might look like on a menu.<br \/>\ndelicious and nutritious. You wake up and have breakfast with a<br \/>\negg omelet with bacon, parmesan cheese and oregano, accompanied by a cup of<br \/>\nblack coffee. Or coffee with whole milk, but obviously<br \/>\nwithout sugar. At lunchtime, devour a nice plate of<br \/>\nmeat accompanied by a salad. For dessert, a portion of strawberries with<br \/>\nunsweetened cream, very cold. At night, you can end the day with a<br \/>\nfish baked in the oven with butter and green olives, accompanied by vegetables saut\u00e9ed in<br \/>\nbutter.<\/p>\n<p>And the best part: you don&#039;t need to regulate the quantity.<br \/>\nof these foods. You can eat until you feel satisfied,<br \/>\nbecause the paradigm here is to control the quality, not the quantity of food. The low carb lifestyle<br \/>\nHave you ever imagined what your days would be like if you didn&#039;t have to worry about<br \/>\neat every three hours? If you didn&#039;t feel hungry throughout the day? If you didn&#039;t have to count calories or control<br \/>\nthe amount of what you eat? Think about what it would be like to have a constant flow of<br \/>\nenergy and disposition throughout the day. Having the possibility of eating extremely<br \/>\ntasty and nutritious. And still have the joy of seeing the structure<br \/>\nof your body changing, replacing fat with health.<\/p>\n<p>All this is possible with the adoption of the diet<br \/>\nlow carb based on minimally processed foods with high nutritional density. Now, there&#039;s no point in you doing a simple<br \/>\nspecific diet. A specific diet is one that you modify<br \/>\ntemporarily 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<br \/>\nlow carb lifestyle. With this lifestyle, you will only need<br \/>\ntake care of the quality of what you eat. The quantity will adjust on its own,<br \/>\nresolving the hormonal dysregulation that is mainly responsible for weight gain.<\/p>\n<p>The main hormone dysregulated with a<br \/>\npoor quality nutrition is insulin. But there is another hormone that is harmed by<br \/>\na high-carb diet: leptin. I prepared a special class on resistance<br \/>\nleptin and how it hinders your weight loss process. To watch this class, go to https:\/\/arata.se\/leptin<\/p>\n<p>You can watch the video on YouTube <a target='_blank' href='https:\/\/www.youtube.com\/watch?v=SNVTDE_626M' rel=\"noopener\">Here<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea j\u00e1 sonhou em emagrecer com sa\u00fade, comendo refei\u00e7\u00f5es saborosas, sem passar fome, sem contar calorias e sem ter que comer de tr\u00eas em tr\u00eas horas? Ent\u00e3o voc\u00ea j\u00e1 sonhou com a dieta low carb. A estrat\u00e9gia de reduzir o consumo de carboidratos tem sido comprovada pela ci\u00eancia para perder gordura corporal, manter a massa [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":12926,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[132,15,66,134,135,90,357,358,359,360,361,353,362,167,363],"class_list":{"0":"post-12925","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-utilidades-e-outros","8":"tag-carboidratos","9":"tag-dieta","10":"tag-dieta-low-carb","11":"tag-emagrecer","12":"tag-emagrecimento","13":"tag-low-carb","14":"tag-low-carb-diet","15":"tag-natugood","16":"tag-natugood-brasil","17":"tag-natugood-portugal","18":"tag-natugood-portugues","19":"tag-nutricao","20":"tag-reeducacao-alimentar","21":"tag-saude","22":"tag-seiiti-arata"},"_links":{"self":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/12925","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=12925"}],"version-history":[{"count":1,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/12925\/revisions"}],"predecessor-version":[{"id":15118,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/12925\/revisions\/15118"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/media?parent=12925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/categories?post=12925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/tags?post=12925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}