{"id":13034,"date":"2021-06-08T18:00:28","date_gmt":"2021-06-08T18:00:28","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/?p=13034"},"modified":"2024-11-12T09:52:58","modified_gmt":"2024-11-12T12:52:58","slug":"como-funciona-uma-dieta-low-carb","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/utilidades-e-outros\/como-funciona-uma-dieta-low-carb\/","title":{"rendered":"How a Low Carb Diet Works"},"content":{"rendered":"

Cutting out carbohydrates helps you lose weight and has benefits such as controlling glucose and appetite and reducing fluid retention in the body.<\/p>\n

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The name suggests: \u201clow carb\u201d diets are eating programs that restrict carbohydrate consumption. But how does it work and what should you eat? This type of diet, most often used for weight loss, has several branches, which have different restrictions on the quantity and types of carbohydrates allowed during the program.<\/p>\n

In menus, such as the one we suggest at the end of this text, the main nutrient in the diet should be protein, obtained from sources such as meat, eggs and dairy products, followed by \u201cgood\u201d fats for health, such as olive oil. In some cases, fat even takes precedence over protein. Nutritionist Ethel Souza explains that, in the low-carb diet, the daily intake of carbohydrates should remain below 20% of the total calories ingested (on average, 20 g of carbohydrates\/day).<\/p>\n

How does a Low Carb Diet work?<\/h2>\n<\/div>\n
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\u2013 There are diet options with smaller carbohydrate restrictions, which can be 50 g, 70 g or 100 g per day, which are moderate restrictions. But the most common is the restriction of 20 g of carbohydrates per day \u2013 he teaches.<\/p>\n<\/div>\n

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The nutritionist highlights the most famous low-carb diet: the Atkins diet, launched in the 1970s by American doctor Robert Atkins, which currently has millions of followers around the world. More recently, the Dukan diet emerged, launched by French doctor Pierre Dukan, after an adaptation of the Atkins method. There are others that come and go from fashion, such as Stillman, Whole30, Hyperproteic, Paleolithic and\u00a0Keto or Ketogenic, one of the most radical, which reduces carbohydrate consumption to 5% and increases fat consumption to more than 60%<\/a>. The main objective of all of them is to force the body to use fat as its main source of energy in the form of ketone bodies that will replace the glucose obtained through carbohydrates.<\/p>\n<\/div>\n

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\"Varia\u00e7\u00f5es<\/figure>\n<\/div>\n

Carbohydrate variations: on a low-carb diet, carbohydrate consumption is drastically reduced \u2014 Photo: iStock\/Getty Images<\/p>\n<\/div>\n<\/div>\n

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Benefits<\/h2>\n<\/div>\n

Ethel Souza lists a series of benefits of the low-carb diet, but the most significant one has to do with controlling blood glucose. This is because carbohydrates are the nutrient that are most quickly converted to glucose, which ends up leading to hunger shortly after a meal.<\/p>\n<\/div>\n

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\u2013 Our cells need insulin to be able to absorb glucose. When this happens, our brain receives a signal that it needs more glucose, and you soon start to feel hungry \u2013 he says, explaining why a reduction in the amount of carbohydrates causes this glucose control.<\/p>\n<\/div>\n

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This also has a direct impact on the main goal of many people who seek this method: weight loss. This happens because the low-carb diet controls blood sugar fluctuations, stimulating greater burning of body fat to provide energy to the body. In addition, there is hunger control associated with the reduction in calorie intake. What's more, low carbohydrate consumption leads to a drastic reduction in insulin release, which means greater mobilization of fat stores to be used as an energy source.<\/p>\n<\/div>\n

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The nutritionist points out that with less insulin in the bloodstream, another positive effect is greater appetite control, especially for sweets, since blood glucose levels tend to vary less intensely. This benefit extends to the reduction of blood triglycerides and improvement in HDL levels.<\/p>\n<\/div>\n

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The effects don\u2019t stop there. The low-carb diet also reduces fluid retention in the body. Each gram of glycogen \u2013 our body\u2019s glucose reserve \u2013 retains approximately three grams of water, which helps explain why it\u2019s common to gain weight after eating bread and pasta. With low-carb diets, since there are no carbohydrates to replenish glycogen reserves in the liver, excess fluid is eliminated in the first few days of the diet through urine. In addition, the digestion of proteins requires much more energy from the body than the breakdown of carbohydrates. As a result of this action, there is an acceleration of metabolism in response to the increased protein consumption.<\/div>\n<\/div>\n<\/div>\n
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\u2013 And once again, proteins help control appetite, as they do not cause insulin spikes and, on top of that, they delay gastric emptying \u2013 adds the nutritionist.<\/p>\n<\/div>\n

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Indication and contraindications<\/h2>\n

Nutritionist Ethel Souza recommends the low-carb diet for individuals with insulin resistance and\/or glucose intolerance, as well as those who consume excessive amounts of sweets, are overweight, and have a high calorie and carbohydrate intake. On the other hand, individuals with diabetes, cardiovascular disease, gallstones, and hypercholesterolemia should not adopt the method.<\/p>\n<\/div>\n

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\u2013 This is because fat consumption, even if of good quality, increases above what is recommended for these cases \u2013 he explains.<\/p>\n<\/div>\n

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Even those who have no contraindications should first seek guidance from a nutritionist and only then start any diet, whether low carb or not. But for those who want to understand how to start a diet like this, Ethel recommends adopting low-carb fruits in your diet \u2013 which does not exclude the possibility of consuming other fruits, depending on the stage of the diet \u2013 and legumes that contain a type of carbohydrate, oligosaccharides, which are not absorbed by the body.<\/p>\n<\/div>\n

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\u2013 Among fruits, I recommend coconut, avocado, lemon, blueberries, strawberries, guava, kiwi, raspberry, plum, passion fruit, acerola and cashew. In the case of legumes, beans, peas, lentils and chickpeas can also be included in the low carb diet, as they are sources of vegetable protein \u2013 he exemplifies.<\/div>\n<\/div>\n<\/div>\n
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Below, we have prepared a one-week menu, seeking a good combination between reducing carbohydrates and balancing nutrients.<\/p>\n<\/div>\n

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Seven-day menu<\/h2>\n<\/div>\n

 <\/p>\n<\/div>\n

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\"Card\u00e1pio<\/figure>\n<\/div>\n

Low carb diet menu: eggs in different types of preparation \u2014 Photo: iStock Getty Images<\/p>\n<\/div>\n<\/div>\n

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  • First day<\/strong><\/li>\n<\/ul>\n

     <\/p>\n<\/div>\n

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    Breakfast: boiled eggs with slices of Minas cheese, green tea.<\/p>\n<\/div>\n

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    Dinner: Minas cheese and cucumber strips in cream cheese.<\/p>\n<\/div>\n

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    Lunch: fish (tuna, sardines) or chicken breast with broccoli, cabbage or arugula.<\/p>\n<\/div>\n

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    Snack: whey protein isolate pancake (egg, whey and golden flaxseed flour), strawberry with cream.<\/p>\n<\/div>\n

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    Dinner: scrambled eggs with spinach.<\/p>\n<\/div>\n

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    Supper: sunflower seeds.<\/p>\n<\/div>\n

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    \"Card\u00e1pio<\/figure>\n<\/div>\n

    Low carb diet menu: grilled chicken breast with salad \u2014 Photo: iStock Getty Images<\/p>\n<\/div>\n<\/div>\n

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    <\/div>\n<\/div>\n<\/div>\n
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    • Second day<\/strong><\/li>\n<\/ul>\n

       <\/p>\n<\/div>\n

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      Breakfast: omelet with golden flaxseed, coffee with sweetener.<\/p>\n<\/div>\n

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      Dinner: natural yogurt with strawberries.<\/p>\n<\/div>\n

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      Lunch: grilled chicken breast, black-eyed pea salad, arugula salad, tomato and boiled eggs.<\/p>\n<\/div>\n

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      Snack: kiwi and nuts.<\/p>\n<\/div>\n

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      Dinner: garlic shrimp with lettuce and avocado salad.<\/p>\n<\/div>\n

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      Supper: pumpkin seeds.<\/p>\n<\/div>\n

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      • Third day<\/strong><\/li>\n<\/ul>\n

         <\/p>\n<\/div>\n

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        Breakfast: egg white omelet with sardines, lemonade.<\/p>\n<\/div>\n

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        Collation: boiled egg.<\/p>\n<\/div>\n

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        Lunch: chicken breast, lettuce salad, tomato, chickpeas and mango slices.<\/p>\n<\/div>\n

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        Snack: grapes and slices of Minas cheese.<\/p>\n<\/div>\n

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        Dinner: pancake (egg, banana and almond flour), pineapple juice with mint.<\/p>\n<\/div>\n

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        Supper: natural yogurt.<\/p>\n<\/div>\n

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        \"Card\u00e1pio<\/figure>\n<\/div>\n

        Low carb diet menu: plain yogurt \u2014 Photo: iStock Getty Images<\/p>\n<\/div>\n<\/div>\n

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        • Fourth day<\/strong><\/li>\n<\/ul>\n

           <\/p>\n<\/div>\n

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          Breakfast: boiled eggs drizzled with coconut oil, slices of Minas cheese, hibiscus tea.<\/p>\n<\/div>\n

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          Lunch: natural yogurt with chia and nuts.<\/p>\n<\/div>\n

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          Lunch: omelet with Minas cheese, tomato and oregano, lettuce salad, arugula, tomato and onion.<\/p>\n<\/div>\n

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          Snack: boiled eggs and kiwi.<\/p>\n<\/div>\n

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          Dinner: carrot soup with cauliflower and cream, cashew juice.<\/p>\n<\/div>\n

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          Supper: almonds and chamomile tea.<\/p>\n<\/div>\n

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          \"Card\u00e1pio<\/figure>\n<\/div>\n

          Low carb diet menu: strawberries \u2014 Photo: iStock Getty Images<\/p>\n<\/div>\n<\/div>\n

          <\/div>\n
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          • Fifth day<\/strong><\/li>\n<\/ul>\n

             <\/p>\n<\/div>\n

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            Breakfast: egg white omelet with sardines, green tea.<\/p>\n<\/div>\n

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            Collation: slices of Minas cheese.<\/p>\n<\/div>\n

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            Lunch: sardines, watercress salad, tomatoes, lentils and grapes.<\/p>\n<\/div>\n

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            Snack: strawberries with cream.<\/p>\n<\/div>\n

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            Dinner: pumpkin cream soup with watercress and mint.<\/p>\n<\/div>\n

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            Supper: natural yogurt.<\/p>\n<\/div>\n

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            • Sixth day<\/strong><\/li>\n<\/ul>\n

               <\/p>\n<\/div>\n

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              Breakfast: omelette (eggs with chia), coffee.<\/p>\n<\/div>\n

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              Collation: natural yogurt.<\/p>\n<\/div>\n

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              Lunch: fish fillet (tilapia) with tomato sauce, bean broth, chayote, zucchini and cherry tomato salad.<\/p>\n<\/div>\n

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              Snack: slices of Minas cheese and chestnuts.<\/p>\n<\/div>\n

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              Dinner: pancake (egg, banana and almond flour), pineapple juice with mint.<\/p>\n<\/div>\n

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              Supper: pumpkin seeds.<\/p>\n<\/div>\n

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              • Seventh day<\/strong><\/li>\n<\/ul>\n

                 <\/p>\n<\/div>\n

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                Breakfast: slices of Minas cheese with golden flaxseed, chamomile tea, chestnuts.<\/p>\n<\/div>\n

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                Collation: boiled egg.<\/p>\n<\/div>\n

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                Lunch: chicken breast, lettuce, tomato and chickpea salad and mango slices.<\/p>\n<\/div>\n

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                Snack: grapes and slices of Minas cheese.<\/p>\n<\/div>\n

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                Dinner: vegetable soup (zucchini, cabbage, cauliflower, chayote and chicken breast).<\/p>\n<\/div>\n

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                Supper: natural yogurt.<\/p>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

                Cortar carboidratos emagrece e tem benef\u00edcios como controlar a glicose e o apetite e reduzir a reten\u00e7\u00e3o de l\u00edquido no corpo. O nome j\u00e1 diz: dietas “low carb” s\u00e3o programas alimentares que restringem o consumo de carboidratos. Mas como funciona e o que comer? Esse tipo de dieta, usada na maioria das vezes para emagrecer, […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[444,66,90],"class_list":{"0":"post-13034","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-utilidades-e-outros","7":"tag-como-funciona-uma-dieta-low-carb","8":"tag-dieta-low-carb","9":"tag-low-carb"},"_links":{"self":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/13034","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=13034"}],"version-history":[{"count":2,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/13034\/revisions"}],"predecessor-version":[{"id":17225,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/13034\/revisions\/17225"}],"wp:attachment":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/media?parent=13034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/categories?post=13034"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/tags?post=13034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}