{"id":191,"date":"2017-04-06T12:16:41","date_gmt":"2017-04-06T12:16:41","guid":{"rendered":"http:\/\/lowcarb-brasil.com\/?p=191"},"modified":"2024-11-11T15:32:20","modified_gmt":"2024-11-11T18:32:20","slug":"dieta-low-carb-para-iniciantes","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/artigos\/dieta-low-carb-para-iniciantes\/","title":{"rendered":"Low-carb diet for beginners and some aspects"},"content":{"rendered":"

Deciding to start a low-carb diet is a big step. Some people choose a low-carb diet to lose weight, others choose the low carb diet<\/strong> as a lifestyle to obtain health benefits.<\/p>\n

Know where to find the right resources and advice, research and read a lot about the subject, this will help you in countless ways. Prepare yourself, your friends and family,\u00a0and<\/em>\u00a0your kitchen.<\/p>\n

General concept in the low-carb diet<\/h2>\n

The general concept behind the low-carb diet is to replace bad carbs with good ones. Basically, the focus is on making healthier carb choices and eliminating sugar in order to maintain healthy, stable blood sugar levels.<\/p>\n

You don't need to buy extra stuff, special products, etc. Just cut out the starches and sugars, and limit your carbs to 60 grams\/day or less.<\/p>\n

The remaining fat, protein, and non-starchy nutrients in the vegetables you eat will satisfy your hunger sooner and for a longer period of time.<\/p>\n

 <\/p>\n

With the low-carb diet, ketosis changes your body<\/h3>\n

When we drastically reduce our carb intake, we enter a state of ketosis. During this time, our body\u2019s metabolism changes. Our body will no longer be a \u201csugar burner.\u201d Instead, we will burn healthier, more efficient fat. You will still eat high-fat foods, but you will continue to lose weight. When there is a lack of sugar in the body, it uses stored body fat for energy. This is the \u201cmagic\u201d of the low-carb diet.<\/p>\n

Tell your doctor about the low-carb diet<\/h4>\n

Limiting carbs is absolutely safe for most people. But it\u2019s always a good idea to talk to your doctor. They can recommend any necessary adjustments that should be made before starting a low-carb diet \u2014 especially if you have any existing health conditions or concerns.<\/p>\n

If you are starting a low-carb diet, your doctor may also address any physical symptoms that may occur during the first few weeks.<\/p>\n

 <\/p>\n

Tell Family and Friends about the low carb lifestyle<\/h5>\n

Support from family and friends is important when you\u2019re working toward a goal. They may not fully understand how a low-carb diet works, but they know that you\u2019re trying to make a positive, healthy change in your life.<\/p>\n

A good rule of thumb is to tell them that you will be avoiding sugar and other unhealthy foods, that you have changed your eating habits, and that you are eating meat, vegetables, legumes and fruits, all as natural as possible.<\/p>\n

They don\u2019t have to eat your diet \u2013 but they must respect your desires, limits and decision to avoid sugar, grains and their derivatives.<\/p>\n

 <\/p>\n

Take time to adjust to a low-carb diet<\/h6>\n

All change involves some amount of stress or second-guessing. Give yourself a few weeks to adjust. Take care of yourself and avoid stress during this time. Avoid dinners, social events, or any other potentially stressful situations. If you mess up at these events, it will be a big incentive to give up on your goals.<\/p>\n

Before starting a low-crab diet<\/strong>, collect some favorite books to read or some DVDs that you will enjoy watching, this helps you stay focused. Give your low carb diet<\/strong> a fair chance at the beginning, as early as possible.<\/p>\n

Read labels like a pro<\/p>\n

When you start the low carb diet<\/strong>, you may be surprised to find that sugar has been hidden in products under other names. Reading food labels like a pro means finding the hidden carbs and determining the number of carbs in certain types of sugars.<\/p>\n

    \n
  • Pay attention to the carbohydrates\/sugars listed on the nutrition label, and the added sugars\/starches in the ingredients list.<\/li>\n<\/ul>\n
      \n
    • Subtract the grams of carbs that come from fiber, and you\u2019re left with \u201cnet carbs\u201d per serving. This is the number you\u2019ll pass through your totals.<\/li>\n<\/ul>\n

      See also: 101 tips for success on a low-carb diet<\/p>\n

      Artificial sweeteners<\/strong><\/p>\n

      There are hundreds of low carb alternatives and replacements for all the higher carb or processed foods you used to eat.<\/p>\n

      If you're craving sweet foods or desserts, artificial sweeteners are a good solution. Dr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of all-natural stevia are also allowed.<\/p>\n

      Prepare your kitchen<\/strong><\/p>\n

      If your house is full of candy bars, chips, cookies, bread, pasta, rice, and ice cream, it will be difficult for you to eat healthy. It's time to do a cleanse.<\/p>\n

      Meal Plans<\/strong><\/p>\n

      Before starting a low carb diet<\/strong> and after a close review of allowed foods, you should create meal and snack plans for your first week. This is the time when many people want to give up on diet changes due to lack of inspiration.<\/p>\n

      Why is this important?<\/strong><\/p>\n

      Having a structured meal plan before starting a low-carb diet removes any stress just from knowing what your next meal will be.<\/p>\n

      It's a good idea to plan out your first week of meals in advance when you're starting a low carb diet<\/strong>.<\/p>\n

      Commit<\/p>\n

      Focus on the fact that all it takes to lose those unwanted pounds is to eat food in a different, less industrial way possible.<\/p>\n

      There will be rough spots, especially during the first few weeks as your body converts to a new metabolism.<\/p>\n

      Get Support<\/strong><\/p>\n

      This is the most important step of all. Having the support of family and friends is a big part of diet success.<\/p>\n

      What if your friends or family don't understand your decision? Try to find someone to initiate it with you.<\/p>\n

      There are so many active Facebook groups and forums where you can ask questions, get support for the new steps you are taking, finding help through conversations with people who have similar goals is a good alternative to not lose focus.<\/p>\n

       <\/p>\n

       <\/p>","protected":false},"excerpt":{"rendered":"

      A decis\u00e3o de come\u00e7ar uma dieta baixa em carboidrato \u00e9 um grande passo.\u00a0Algumas pessoas escolhem uma dieta baixa em carboidratos para perder peso, outras escolhem a dieta low carb como um estilo de vida para obterem benef\u00edcios a sa\u00fade. Saiba onde encontrar os recursos e conselhos certos, pesquise e leia bastante sobre o assunto, isso […]<\/p>\n","protected":false},"author":6,"featured_media":359,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[7],"tags":[],"class_list":{"0":"post-191","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-artigos"},"_links":{"self":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/191","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=191"}],"version-history":[{"count":4,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/191\/revisions"}],"predecessor-version":[{"id":15546,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/191\/revisions\/15546"}],"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=191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/categories?post=191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/tags?post=191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}