{"id":582,"date":"2017-05-22T16:38:33","date_gmt":"2017-05-22T16:38:33","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/?p=582"},"modified":"2024-11-11T16:55:32","modified_gmt":"2024-11-11T19:55:32","slug":"low-carb-dieta","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/artigos\/low-carb-dieta\/","title":{"rendered":"Low Carb Diet to Lose Weight in a Healthy Way"},"content":{"rendered":"

Can a low-carb diet help you lose weight?<\/strong><\/p>\n

Could a low-carb diet give you a weight-loss advantage? Help you keep the weight off permanently? Here\u2019s what you need to know about the low-carb diet.<\/strong><\/p>\n

Low carb diet|Definition<\/h2>\n

A low-carb diet limits carbohydrates\u2014such as those found in grains, vegetables, and fruits\u2014and emphasizes foods high in protein and fat. There are many types of low-carb diets. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.<\/p>\n

Low carb diet|Goal<\/h2>\n

A low-carb diet is commonly used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.<\/p>\n

Why you might follow a low carb diet<\/strong><\/p>\n

You may choose to follow a low-carb diet because you:<\/p>\n

    \n
  • Want a diet that restricts certain carbohydrates to help you lose weight?<\/li>\n
  • Want to change your overall eating habits?<\/li>\n
  • Appreciate the types and amounts of foods featured in low-carb diets<\/li>\n<\/ul>\n

    Check with your doctor or health care professional before starting any weight loss diet, especially if you have any health conditions such as diabetes or heart disease.<\/p>\n

    Low carb diet details<\/strong><\/h3>\n

    As the name says, a low carb diet<\/strong> restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and drinks.<\/p>\n

    Many carbohydrates occur naturally in plant-based foods, such as grains. In their natural form, carbohydrates can be thought of as complex and fibrous, such as the carbohydrates found in whole grains and legumes, or they can be less complex, such as those found in milk and fruits. The most common sources of naturally occurring carbohydrates include:<\/p>\n

      \n
    • Grains<\/li>\n
    • Fruits<\/li>\n
    • Vegetables<\/li>\n
    • Milk<\/li>\n
    • Nuts<\/li>\n
    • Seeds<\/li>\n
    • Legumes (beans, lentils, peas, wheat, barley, rye)<\/li>\n<\/ul>\n

      Food manufacturers also add refined carbohydrates to processed foods in the form of flour or sugar. These are commonly known as simple carbohydrates. Examples of foods that contain simple carbohydrates are white breads and pastas, cookies, cake, candy, and sugary sodas and soft drinks.<\/p>\n

      Your body uses carbohydrates as its main source of fuel. Sugars and starches are broken down into simple sugars during digestion. They are then absorbed into your bloodstream, where they are known as blood sugar (glucose). Carbohydrates that contain fiber slow digestion, and although they have less of an effect on blood sugar, complex carbohydrates provide bulk and serve functions other than fuel.<\/p>\n

      Rising blood sugar levels trigger your body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all your activities, whether it's going for a jog or simply breathing. The extra glucose is usually stored in your liver, muscles, and other cells for later use or is converted to fat.<\/p>\n

      Check out other articles on our website<\/strong><\/p>\n

      The idea behind the low-carb diet is that low-carb diets lower insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.<\/p>\n

      Typical foods for a low carb diet<\/strong><\/h3>\n

      In general, a low-carb diet focuses on proteins, including meat, poultry, fish, and eggs, and some non-starchy vegetables. A low-carb diet usually excludes or limits most grains, legumes, fruits, breads, sweets, pastas, and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables, and whole grains.<\/p>\n

      A daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories.<\/p>\n

      Some low-carb diets restrict carbohydrates too much during the initial phase of the diet and then gradually increase the number of carbohydrates allowed. Too low \u2013 low carb diets<\/strong> restrict carbohydrates to 60 grams or less per day.<\/p>\n

      In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories per day, you would need to eat between 900 and 1,300 calories per day from carbohydrates, or between 225 and 325 grams of carbohydrates per day.<\/p>\n

      Results<\/strong><\/p>\n

      Weight loss<\/strong><\/p>\n

      Most people can lose weight on diet plans that restrict calories and what you can eat \u2014 at least in the short term. And low-carb diets, especially very low-carb diets, can lead to greater short-term weight loss than low-fat diets.<\/p>\n

      .<\/p>\n

      Other health benefits<\/strong><\/h3>\n

      Low-carb diets can help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. In fact, almost any diet that helps you lose weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets\u2014not just low-carb diets\u2014can improve blood cholesterol or blood sugar levels, at least temporarily.<\/p>\n

      Low-carb diets<\/strong> may improve HDL cholesterol and triglyceride levels slightly more than moderate-carb diets. This may not only be due to how many carbs you eat, but also the quality of your other food choices. Lean proteins (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated), and unprocessed carbohydrates\u2014such as whole grains, legumes, vegetables, fruits, and low-fat dairy products\u2014are generally healthier options.<\/p>\n

       <\/p>\n

      Risks of the low carb diet<\/strong><\/p>\n

      If you suddenly and drastically<\/strong> By cutting carbs, you may experience a variety of temporary health effects, including:<\/p>\n

        \n
      • Headache<\/li>\n
      • Bad breath<\/li>\n
      • Weakness<\/li>\n
      • Fatigue<\/li>\n
      • Constipation or diarrhea<\/li>\n<\/ul>\n

        Additionally, some diets restrict carbohydrate intake so much that, in the long term, they can result in vitamin or mineral deficiencies, bone loss, and gastrointestinal disorders and may increase the risk for several chronic diseases.<\/p>\n

        Severely restricting carbs to less than 20 grams per day can result in a process called ketosis. Ketosis occurs when you don\u2019t have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects of ketosis can include nausea, headache, mental and physical fatigue, and bad breath.<\/p>\n

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

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