The ideal scenario for losing weight in a healthy way is to adopt a low-calorie diet, combined with regular exercise . However, there are people who follow extreme diets to achieve this goal, the most common being the carbohydrate-free diet.
With the goal of losing weight quickly, low carb is a dietary model that consists of reducing (or eliminating) one of the most important macronutrients for the proper functioning of the body . In addition to generating possible consequences, such as the rebound effect, it can negatively affect health.
So, if you are looking for ways to lose weight in a healthy way , read here about precautions when starting a carbohydrate-free diet, as well as smart alternatives for losing weight without gaining more weight.
What are carbohydrates?
The low-carb weight-reduction plan consists of reducing or slicing out carbohydrates from the weight-reduction plan . And why? A famous delusion indicates that this group of carbohydrates is essentially liable for weight gain or hindering the weight loss technique, in order an answer, they may be eliminated from the food regimen to gain quicker results.
However, what many people don’t know is that the main culprits for the difficulty in losing weight are refined carbohydrates , such as sugar, cookies, pasta and other industrialized and ultra-processed options, because, when consumed in excess, they transform the accumulated energy into adipose tissue .
Therefore, if you are looking to reduce your body fat percentage , it is important to choose healthy options from the carbohydrate group so as not to harm your body’s functionality!
Where to find healthy carbohydrates?
Carbohydrates are energy sources that help the body to have the energy to carry out various daily activities . In a low-carb diet , it is necessary to choose smart options to keep the body functioning well, after all, a drastic reduction in this nutrient can affect the quality of life.
Thinking about damage control, if you are thinking about adopting the no-carb diet, you can choose:
- Whole foods.
- Oats (flakes, bran and flour).
- Cereals, such as chia, flaxseed and rye.
- Fruits such as apples, watermelons, pears and grapes.
How does the no-carb diet work?
The principle of the diet is to reduce the consumption of this macronutrient by up to 40% .
Here, the concept is that making an funding in a food regimen rich in protein and fats can be better for weight loss and controlling diseases which include kind 2 diabetes. However, there are individuals who, in a more radical manner of life, pick to dispose of carbohydrate intake (which is not endorsed) to hurry up outcomes .
The recognition of this consuming fashion is due to the idea that it, in isolation, permit you to lose weight. However, low carb ought to no longer be followed inside the long time, as it has negative outcomes, which includes the rebound impact (gaining the lost weight).
In this scenario, keep in mind that a carbohydrate-free diet does not work miracles . It can be adopted if guided by a nutrition professional . Furthermore, avoid restrictive dietary changes. To lose weight with quality of life, focus on re-educating your diet in conjunction with regular physical activity .
What to avoid on a low carb diet
The low carb diet will prioritize healthy fats and lean proteins, reducing simple carbohydrates that hinder weight loss.
For a better understanding, see below the permitted and non-recommended foods:
Allowed foods
- Lean meats:
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- Rump.
- Skinless chicken.
- Duckling.
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- Dairy products:
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- Skimmed milk in general.
- Unsweetened Greek yogurt.
- Whole yogurt.
- Whole milk.
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- Fruits:
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- Banana.
- Orange.
- Litter.
- Pear.
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- Vegetables and greens:
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- Broccoli.
- Carrot.
- Cauliflower.
- Spinach.
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- Oilseeds:
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- Almonds.
- Macadamia.
- Nuts.
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- Fish:
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- Tuna.
- Salmon.
- Sardine.
- Trout.
Foods not recommended
- Cereals:
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- White rice.
- Rye.
- Barley.
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- White masses:
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- Noodle.
- White flour derivatives.
- Salt bread.
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- Industrialized products:
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- Fast foods .
- Pre-cooked vegetables.
- Soft drinks.
- Box juices.
Are there benefits to adopting a no-carb diet?
Although caution is required when adopting this regime, a carbohydrate-free diet can bring some health benefits, which are related to changes in eating habits . These are:
- Control of refined carbohydrate intake.
- Reduction in consumption of processed foods .
- Greater consumption of fiber, vegetables and fruits.
- Frequent intake of natural, healthy and whole foods .
The above benefits can be experienced if you take the following idea as a principle: reduce the consumption of refined and/or processed carbohydrates.
Remember, this institution incorporates meals which might be crucial on your frame’s fitness, so do not assume that reducing them out in a single day can be a shortcut to weight reduction.
What are the dangers of adopting a carbohydrate-loose weight loss plan?
To conclude the considerations about low carb , it is important to explain some risks that this eating model can cause. Again, the low-carb diet should not be followed for more than 7 days and without professional supervision .
Below, you can see some consequences that may occur if you follow the regime without proper guidance:
- Kidney stones.
- Bone decalcification (osteoporosis).
- Possible risks of dehydration.
- Muscle pain.
- Breathing problems.
- Difficulty sleeping.
- Skin rashes.
- Diarrhea.
- Among other problems.
If you want to lose weight and maintain good health , it is not advisable to eliminate any macronutrients from your daily meals.
Considering information from the World Health Organization, a diet low in salt and sugar, with plenty of fruit and vegetables, combined with regular physical activity, will be the answer to preventing diseases and, consequently, helping you achieve your aesthetic goals .
Also, the WHO recommends moderate consumption of carbohydrates , as they are essential for providing approximately half of our daily calorie needs.
Therefore, do not go searching for recipes on the internet without proper knowledge of your nutritional needs , because, instead of looking for healthy ways, you could harm your health.