{"id":804,"date":"2017-06-03T16:24:40","date_gmt":"2017-06-03T16:24:40","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/?p=804"},"modified":"2024-11-12T09:00:32","modified_gmt":"2024-11-12T12:00:32","slug":"dieta-low-carb-como-funciona","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/artigos\/dieta-low-carb-como-funciona\/","title":{"rendered":"Low Carb Diet How It Works | Here's What You Need to Know About the Low Carb Diet"},"content":{"rendered":"

Here's what you need to know, low carb diet how it works<\/strong>, plus tips and a meal plan if you decide it's for you.<\/p>\n

Low carb diet how it works | The theory<\/h2>\n

Your metabolic system is adaptive. If your diet is mostly starchy carbohydrates, then it gets used to using those as its main source of energy. And although your body is capable of generating glucose from other sources, it doesn't need to do so, so it stops. Ditch the carbs for long enough, and if you're eating too much\u00a0protein<\/a>\u00a0and fat, your body will start converting them for energy, making you a more efficient fat-burning machine. You'll also reduce insulin spikes and (hopefully) cravings.<\/p>\n

Low carb diet how it works | The evidence<\/h2>\n

It\u2019s pretty solid. In a meta-analysis of 17 different clinical trials, low-carb diets beat low-fat diets for both weight loss and lower risk of cardiovascular disease. There\u2019s even some evidence that low-carb diets can slow\u2014or reverse\u2014the onset of type 2 diabetes.<\/p>\n

Low carb diet how it works | The good<\/h3>\n

In addition to all of the above, some research suggests that molecules known as ketone bodies, which are generated by very low-carb diets, may slow some of the effects of aging. It's also quite adaptive: Many nutritionists suggest consuming carbs on workout days (and specifically before or after workouts).\u00a0trainings<\/a>\u00a0), helping when quick energy is needed.<\/p>\n

RECOMMENDED: The Ketogenic Diet Explained<\/strong><\/p>\n

Low carb diet how it works | The bad<\/h3>\n

At first, at least, low-carb is tricky to stick to, as your body initially refuses to adapt and demands quick sources of energy. There are also expenses to keep up with \u2013 in most of the developed world, grain production is heavily subsidised by the government, which is partly why starchy carbohydrate-rich foods are cheaper than foods rich in protein and fat.<\/p>\n

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Low carb diet how it works | The Expert Verdict<\/h4>\n

Carbs get a lot of press, but they play a vital role in the well-being and growth of our bodies,\u201d says registered dietitian Yolanda Hinchcliffe. \u201cWhat\u2019s important is to be honest with yourself about your needs and adjust your intake accordingly. Are you an endurance athlete? Are you a gynecologist or a sedentary middle-aged man? Your body, your diet, your responsibility.\u201d<\/p>\n

Low carb diet how it works | Low carb meal plan<\/h4>\n

To help your fat loss efforts, follow this planmeals<\/a>\u00a0low-cost, seven-day workout plan with easy-to-follow tips from trainer Rich Phillipps.<\/p>\n

Day one<\/strong><\/p>\n

Coffee<\/a>\u00a0from the\u00a0morning<\/a>\u00a0:<\/strong>\u00a0scrambled eggs with wilted spinach; apple<\/p>\n

Lunch:<\/strong>\u00a0chicken and red pepper wrap with spicy mayo, carrot sticks and hummus<\/p>\n

To have lunch:<\/strong>\u00a0salmon fillet, roasted sweet potato and roasted broccoli<\/p>\n

Snack:\u00a0<\/strong>protein shake\u00a0<\/a>whey<\/a>\u00a0; pear<\/p>\n

RECOMMENDED:\u00a0Protein Shake Recipes<\/a><\/strong><\/p>\n

Day two<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0full fat yogurt with cashews and banana<\/p>\n

Lunch:<\/strong>\u00a0Chicken, avocado, cucumber, tomato and radish salad with balsamic vinegar dressing<\/p>\n

To have lunch:<\/strong>\u00a0Beef and onion bolognese with zucchini linguini<\/p>\n

Snack:<\/strong>\u00a0protein bar \/ shake<\/p>\n

RECOMMENDED:\u00a0High Protein Snacks<\/a><\/strong><\/p>\n

Day three<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0Omelet with onions and mushrooms<\/p>\n

Lunch:<\/strong>\u00a0Chicken, mango, cucumber and tomato salad with balsamic vinegar and olive oil dressing<\/p>\n

To have lunch:<\/strong>\u00a0free range sausages with sweet potato and green bean puree<\/p>\n

Snack:<\/strong>\u00a0yogurt with fresh berries<\/p>\n

Day Four<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0Egg fried in coconut oil served with almonds and strawberries on the side<\/p>\n

Lunch:<\/strong>\u00a0free range sausages, vegetable sticks and hummus; banana<\/p>\n

To have lunch:<\/strong>\u00a0burgers with salad and sweet potato<\/p>\n

Snack:<\/strong>\u00a0Apple; protein shake<\/p>\n

Day five<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0eggs\u00a0poached with spinach<\/strong>\u00a0wilted and toasted<\/p>\n

Lunch:<\/strong>\u00a0Spicy Chicken and Slaw Salad; Fruit Salad with Full-Fat Yogurt and Desiccated Coconut<\/p>\n

To have lunch:<\/strong>\u00a0beef chili made with onions and peppers (make a double portion), rice<\/p>\n

Snack:<\/strong>\u00a0protein shake; Handful of brazil nuts<\/p>\n

RECOMMENDED: Recipe\u00a0Healthy Chilli Con Carne<\/a><\/strong><\/p>\n

Day six<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0eggs\u00a0poached<\/strong>\u00a0, ham, toast and fried tomatoes<\/p>\n

Lunch:<\/strong>\u00a0leftover chicken pepper<\/p>\n

To have lunch:<\/strong>\u00a0cooked haddock, mixed roast vegetables and new potatoes<\/p>\n

Snack:<\/strong>\u00a0protein agitation<\/p>\n

Day seven<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0Scrambled eggs with paprika and lemon, spinach and wilted mushrooms<\/p>\n

Lunch:<\/strong>\u00a0chicken breast slices with beetroot and mixed nuts; apple<\/p>\n

To have lunch:<\/strong>\u00a0Roast chicken and roasted sweet potatoes and broccoli<\/p>\n

Snack:\u00a0<\/strong>smoothie<\/a>\u00a0frozen mixed berry with strawberry whey protein<\/p>\n

Low Carb Diet Tips<\/strong><\/p>\n

Keep it<\/strong><\/p>\n

\u201cInitially, you may experience mild brain fog, sweet cravings, and mild headaches as your body begins to shift into a more effective fat-burning state,\u201d says Phillipps. \u201cThis experience is different for everyone, but stick with it, as it will soon pass\u2014and it will be worth it in the long run.\u201d<\/p>\n

Eat more protein<\/strong><\/p>\n

\u201cYou want to burn fat, not lose existing muscle mass. But with relatively few carbohydrates to support recovery from your workout, getting protein with every meal becomes essential. Red meat, poultry, fish and eggs are all ideal options.\u201d<\/p>\n

RECOMMENDED: Foods from\u00a0high protein<\/a><\/strong><\/p>\n

Go green<\/strong><\/p>\n

\u201cA common complaint with low-carb diets is constipation, which is typically a side effect of not eating enough fibrous vegetables. Make sure to include at least a handful or two of the green stuff at each meal to avoid this\u2014think broccoli, asparagus, and kale. This will also keep your digestive system healthy and help keep you full.\u201d<\/p>\n

RECOMMENDED: Low carb diet what to eat<\/strong><\/p>\n

Party in the fat<\/strong><\/p>\n

\u201cA mistake often made with low-carb diets is not eating enough fats and ending up on a low-carb\/low-calorie diet. This is a disaster and, at the very least, will make the diet nearly impossible to maintain. To avoid this, cook with butter or olive oil and switch to nuts, which provide essential fatty acids to replace the calories you\u2019re losing due to the lack of carbs.\u201d<\/p>\n

Add a refill day<\/strong><\/p>\n

\u201cTry to keep your carb intake very low (or ideally cut it out altogether) for a fortnight, then you can start to reintroduce one \u2018refeed\u2019 day per week. This will allow you to replenish your glycogen stores and ensure your thyroid doesn\u2019t become sluggish \u2013 which would affect your metabolism, resulting in a negative impact on fat loss \u2013 thanks to a steady reduction in your carb intake. For optimal results, stick to clean carb sources such as oats, sweet potatoes and brown or wholegrain rice.\u201d<\/p>\n

RECOMMENDED:\u00a0how to speed up your metabolism<\/a><\/strong><\/p>\n

The No Sugar, No Starch Diet<\/strong><\/p>\n

Still not sure how to get started with low-carb eating? For a slightly simpler (and more beginner-friendly) approach, try the No Sugar, No Starch diet, as recommended by the Lifestyle Medicine Clinic at Duke University Medical Center \u2014 which offers simple guidelines on the different food groups and how much of each you should eat. Here are the types of foods you can have and which ones to avoid.<\/p>\n

all day<\/strong><\/p>\n