Low carbohydrate diet for weight loss

Low carbohydrate diet for weight loss

The ketogenic diet helps you lose weight and promotes an improvement in metabolism. Let’s find out more!

The low-carbohydrate diet is a dietary trend that reduces these nutrients in favor of more protein and fat. This current has become in vogue in recent years thanks to the scientific studies that support it.

This type of diet involves, in most cases, the reduction of body fat and weight. But what makes it more interesting has to do with metabolism.

An article published in The New England Journal of Medicine reports how a low-carbohydrate diet causes weight loss and improved body values. Almost everyone who has tried it talks about it successfully. Let’s see in detail what it consists of and who should avoid it.

What is a low carbohydrate diet?

A low-carb diet is all about fat and protein. This type of diet is also called a ketogenic diet.

Over the years, we have often been taught that fats are bad for health. Low-fat “diet” products, on the other hand, flooded supermarket shelves, although they often contained high quantities of sugar. This phenomenon has led over the years to a drastic increase in obesity cases.

How does the ketogenic diet work?

By avoiding sugars and starches, blood glucose stabilizes, and insulin levels drop. This burns fatter and increases the feeling of satiety, reducing food consumption and thus leading to weight loss.

Recommendations for following this diet

Protein foods to be included in the low-carbohydrate diet.

If you cut back on carbohydrates, you will need to increase your consumption of proteins and fats. This diet is also known as ketogenic.

1. Don’t go fasting

One of the significant advantages of a low-carbohydrate diet is that it regulates the level of glucose, increasing the feeling of satiety. Protein foods induce a higher level of satiety than those high in sugar, according to a study published in 2015.

Eat when you are hungry and eat right until you say, “I feel full.” If you still feel a small hole in your stomach after eating, eat a handful of dried fruit or some avocado, and you won’t need to snack on it anymore.

2. Don’t sleep with the enemy

Avoid all kinds of prohibited carbohydrates at home and only buy what is necessary for your low-carbohydrate diet. Color your fridge and pantry with fresh fruit, all kinds of vegetables, and unprocessed meats.

3. Cool off and hydrate well

Water is essential for the body, and the benefits of a well-hydrated body are endless. To add some flavor to your water, leave a few fruits, herbs, or berry peels to infuse.

4. Eat eggs

If you don’t find anything satisfying for breakfast during your diet, it’s time to discover eggs. They can be prepared in many ways: poached, boiled, fried, wrapped in bacon, sautéed with vegetables, or in the form of an omelet.

If you get hungry in the middle of the morning and you can’t resist (at first it will!), Always have a boiled egg ready; it’s easy to carry and will fill you up.

To eliminate any doubts, we emphasize that the consumption of eggs does not affect cholesterol levels, just as a study published in the journal Nutrients states.

Soft-boiled egg with pepper.

The egg is one of the best foods to integrate into a low-carb diet. It is full and can be prepared in many ways.

5. Don’t fear fats!

Man has been consuming fat since the beginning of time. Fat is critical for survival and is the macronutrient that contains the highest energy ratio to the gram.

What can you eat on a low carbohydrate diet?

Before embarking on this diet, it is good to know which foods rich in protein and healthy fats are ideal for reducing body fat without going hungry or reducing energy levels.

Recommended food of animal origin

The meat of the following animals should come from free-range and forage farms to avoid added chemical preservatives such as preservatives.

  • Duck.
  • Turkey.
  • Chicken.
  • Pig.
  • Rabbit.
  • Eggs.
  • Lamb.
  • Bluefish.
  • Cow or calf.
  • Whitefish.

Plant-based foods recommended in the low-carbohydrate diet

  • Olive oil.
  • Low-fat fruit (coconut).
  • Nuts like walnuts, almonds, peanuts, pecans.
  • Pumpkin, flax, or sesame seeds.
  • Low glycemic index fruit (blueberries, raspberries..)
  • Vegetables of all colors (always include spinach, broccoli, and cauliflower).

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THE BENEFITS OF THE KETOGENIC DIET