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Low Carb Diet For Beginners: How To Lose Weight Healthy

Yes, the low-carb diet is literally on people’s lips. And it’s not for less; this eating style has arrived, and today occupies the first place when it comes to weight loss. But do we already understand how this food strategy works? Follow the thread if you want to understand (once and for all) what a low-carb diet is.

What Is A Low-Carb Diet Anyway?

Let’s get to the translation: low means “low” in English, and “carb,” as you can imagine, is an affectionate carbohydrate nickname. In other words, the low-carb diet is nothing more than a food proposal based on attention to the consumption of carbohydrates. And perhaps therein lies the great insight – prioritizing the consumption of excellent quality carbohydrates and reducing the intake of carbohydrates with low nutritional value, which does not mean entirely excluding this nutrient that is SO fundamental for the body (which, between us, is far from being a villain, right?).

The Importance Of Carbohydrates

One thing is for sure; carbohydrates are our primary source of energy. These nutrients give you that helping hand to carry out everyday tasks, such as walking, practicing physical activities, studying, working, and even sleeping. This is because, among so many other functions, carbohydrates nourish the cells of the central nervous system. So, how to leave this beauty out of your healthy diet? Impossible!

It is now a fact that there are significant nutritional differences between dietary sources of carbohydrates. For example, consuming 10 grams of carbs from a homemade muffin made with whole wheat flour, nuts, and fruits is very different from consuming 10 grams of carbs from refined sugar.

The first option is surrounded by other nutrients (such as fiber, “good fats,” vitamins, and minerals), which will change the way this food arrives in our bloodstream, avoiding blood glucose spikes (the famous “blood sugar”) and insulin, in addition to supporting health in general. Did you get the difference, and where do I want to go?

Carbohydrates can and should be part of your daily life. However, a careful look at the type of carbohydrate ingested can be the icing on the cake (pardon the pun) of your physical and emotional health.

How Does The Low-Carb Diet Work?

In general, the low carb diet is a food plan in which the consumption of carbohydrates is reduced, especially carbohydrates considered “simple,” that is, those present in sugar, honey, sweets and desserts in general, soft drinks, wheat flour, white and all products prepared with it (like white bread, pasta and so on!).

But what can you eat on a low-carb diet? Are simple carbs reduced, and nothing replaces them? No, no… that’s the thing: a low-carb diet encourages the consumption of complex carbohydrates, those present in whole foods, you know? In addition, good sources of proteins and “good fats” are also prioritized.

And last but not least: fruits rich in dietary fiber and vegetables should make up a conscious and responsible low-carb diet. After all, vitamins, minerals, and antioxidants cannot be lacking.

What Are The Benefits Of Low Carb?

When the low carb is balanced, avoiding the restriction of healthy, complete, and nutritious foods, many benefits can be pointed out. Among them are:

Greater Investment In Healthy Eating

The introduction and encouragement of the consumption of fruits, vegetables, and vegetables, reflects in a diet rich in vitamins, minerals, and antioxidants, micronutrients fundamental to the functioning of the body and our health and well-being.

It Helps With Gut Health

When the low-carb diet prioritizes the consumption of fruits rich in dietary fiber (including the consumption of pomace and skin, when possible), it contributes to the functioning of the intestine, an essential organ for several mechanisms of the body, including the digestive system: the immune system, mood, and cognition.

New Discoveries And Meal Combinations

Changing traditional food patterns and respecting each individual’s taste and health goals can bring beautiful food discoveries.

For example, when you reduce the consumption of a particular white bread that you have consumed throughout your life, you may discover a new type of bread, prepared with different flours and rich in nutrients that you did not have access to before. And tell the truth, a stimulated palate and a good food repertoire are all good, right?

Cholesterol Control

Good fats, present in chestnuts, nuts, seeds, and olive oil, are also priorities in the low-carb diet, and I don’t even need to mention the benefits of these beauties for our health.

These nutrients are beyond important for our heart; after all, they help reduce triglyceride and LDL-cholesterol levels (that “bad” cholesterol), as well as help to increase HDL-cholesterol (considered the “good” cholesterol). . Show, isn’t it?

Helps In Disease Prevention

It is also true that the low consumption of carbohydrates from sugar (and its variables, such as soda, for example) also prevents blood sugar spikes, helping to regulate blood sugar levels, and reducing – in the medium and long term – the risks of chronic diseases such as diabetes, for example.

Best Food Choices

Another significant fact is the stimulus to the low consumption of ultra-processed foods, that is, those that have been modified a lot by the industry and that, when consumed in excess, can contribute to the emergence of numerous diseases. The low-carb diet prioritizes natural and minimally processed foods.


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