Carbohydrate Diet: Does it work? menu, benefits and how to make
The carbohydrate diet is a great way to lose weight, as it is very effective for those who want to lose weight while still eating some foods that are prohibited in other diets .
In addition, a recurring rule in diets is the reduction or total cut in the consumption of carbohydrates – breads, pasta and the like.
But is this really the best way? How to lose weight once and for all? Carbohydrates play an essential role in our body, providing energy for our everyday activities.
The lack of carbohydrates can lead to hypoglycemia, and consequently the body burns lean mass (such as muscle) instead of fat.
Another downside to cutting carbs is the reduction in basal metabolism – the amount of calories your body expends at rest – which can drop by as much as 40%.
In other words, you’ll be striving to consume fewer calories, but you’ll also be burning less.
To combat these disadvantages and also provide an option for those looking for a healthier and more balanced weight loss menu, American nutritionist Robert Ferguson developed the balanced carbohydrate diet .
The central idea of the Carbohydrate Diet is to allow the consumption of carbohydrates , combined with the consumption of other foods that slow down their absorption by the body.
What is the carbohydrate diet?
The Carbohydrate Diet is based on a reduction in the consumption of simple carbohydrates in food, such as white rice , pasta and bread.
To compensate for the reduction in carbohydrates, you should increase your intake of proteins such as meat and eggs , and good fats, which are present in foods such as avocado, nuts, olive oil and fish such as sardines and salmon.
The Carbohydrate Diet is quite efficient to lose weight because the metabolism starts to work better with the increase of proteins and good fat in the food, also helping to reduce the inflammation of the organism and to fight the retention of liquids.
How it works?
This method contributes to healthy weight loss by suggesting that the diet prioritize low-glycemic carbohydrates .
This is because when a carbohydrate is ingested it has glucose that will be used by the cell for energy.
If there is excess glucose, it is stored in the form of fat and if it is used before the next meal, there is no weight gain.
In order for the body to burn stored fat, it needs to release a hormone called glucagon that will remove this stored energy.
Thus, when the Carbohydrate Diet prioritizes the intake of low glycemic index foods, there is a smaller change in insulin and consequently the production of glucagon occurs.
When there is the presence of fibers and proteins , the release of the hormone is also more effective.
When the Carbohydrate Diet proposes a small reduction in carbohydrates , something up to 40% of what is ingested in the day, it also helps to lose weight.
benefits
Following a carbohydrate diet has health benefits such as:
- Give more satiety, as the increase in the consumption of proteins and fats wards off hunger for longer
- Improve bowel function by containing more whole foods
- Lower cholesterol and triglyceride levels
- Help control diabetes
- Increase good cholesterol
The amount of carbohydrates in the Carbohydrate Diet varies according to the individual’s need and the level of physical activity practiced, but carbohydrates should constitute less than 40% of the calories in the diet.
In general, the less carbohydrate in the diet, the greater the stimulus for weight loss, but it is recommended that the reduction of carbohydrates is carried out with the follow-up of a nutritionist, as it can cause problems such as mood swings, a drop in immunity and headaches.
Foods
Foods allowed on the Carbohydrate Diet are:
- Seeds in general, such as chia, flaxseed, sunflower and sesame
- Walnuts, almonds, hazelnuts , Brazil nuts
- Olive oil, coconut oil and butter
- Water, 2 to 3 liters per day
- Fruits, vegetables and vegetables
- Sugar-free coffee and teas
- Meat, chicken and fish
- cheeses
- eggs
In addition to being used to lose weight, this diet is also indicated to treat problems such as high cholesterol, diabetes, high triglycerides and high blood pressure.
what you can’t eat
Pumpkin and sweet potatoes may sound low carb, but they’re not. This is because despite having a low glycemic index, that is, sugars enter the body slowly, they have a high glycemic load, that is, many carbohydrates .
Not all fruits are low carb, this is because they have fructose, a source of carbohydrate. Certain fruits can contain a lot of fructose.
In some cases, the form of fruit consumption can reduce the speed with which this carbohydrate source will enter the body.
Proteins such as bacon, sausages, hams and meats with skin (thigh) or visible fats such as termites and sirloin should be avoided.
This is because they have a high concentration of saturated fats.
The fats that should be avoided are saturated fats, present in large amounts in red meat. Often foods come with the description of zero trans fats.
However, they contain palm oil and hydrogenated fat, which are considered trans.
This type of fat increases the risk of overweight/obesity and chronic diseases such as cardiovascular.
full menu
It is possible to maintain a well-crafted menu, with a wide variety of meals. Check out some suggestions:
breakfast menu
To get your metabolism to “wake up”, it is worth combining milk or some dairy product (yogurt or its even healthier cousin, curd), in the skimmed version, with a whole grain cereal.
Another tip, for a change, is to combine whole grain bread with a lean protein , like a slice of white cheese .
Lunch and dinner menu
At these times, combine a lean protein (fish or chicken , preferably grilled) with brown rice , accompanied by vegetables such as lettuce, chard, arugula, cabbage or kale, as well as carrots and broccoli.
For those who want a practical alternative, you can make a wholemeal bread sandwich with tuna or shredded chicken and that drizzle of olive oil. A delight!
Snacks menu
For intermediate snacks (after all, you have to eat every three hours, remember?), invest in fruit, cereal bars and low-fat dairy products.
Take advantage of these times to bring variety during your period on the carbohydrate diet.
Revenues
Breakfast
No bread with white flour: check out recipes for the Carbohydrate Diet with a lot of flavor!
Fit Low Carb Bread
Ingredients:
Preparation mode:
- Whisk everything in a rectangular glass refractory
- Microwave for 3 minutes
- Then remove from the microwave and put the low carb stuffing and put it on the grill to brown and get crispy
Wheat, Gluten and Lactose Free Bread
Ingredients:
- 3 teaspoons of chemical yeast (the one for cake)
- 1/2 cup white bean flour
- 6 tablespoons of coconut milk
- 2 cups of flaxseed flour
- 6 eggs
Preparation mode:
- In a mixer, beat the 6 eggs
- When well mixed, add the flours and coconut milk .
- Then, when everything is well mixed, add the chemical yeast.
- Place in a silicone form (or grease a metal form before putting the dough)
- Bake at 180°C for 30 minutes
Lunch
Bet on these recipes for a delicious and easy lunch to make!
Shakshuka or Egg Moqueca
Ingredients:
- 1 cup homemade tomato sauce (industrial doesn’t do it, because it has sugar)
- 1 tablespoon of oil or ghee butter
- Salt and spices to taste
- 1 minced garlic clove
- 1/2 chopped bell pepper
- 1 pinch of coriander
- 1/2 onion chopped
- 1 chopped tomato
- 4 eggs
Preparation mode:
- In a large skillet, brown the garlic and onions .
- Add the pepper, tomato and bring to a boil.
- Add the tomato sauce and let it thicken.
- Make holes in the sauce with the spoon, and add the eggs quickly (separate each one in a hole)
- Cover the skillet, and lower the heat.
- Season, see if the eggs are done to your liking and turn off
Chicken Pie for Low Carb Dieters
Ingredients:
- 1 and 1/2 teaspoon of baking powder
- 500 g shredded chicken breast
- 1 tablespoon of cottage cheese
- 1 box of sour cream
- 100 g grated mozzarella
- Tomato
- Onion
- 6 eggs
Preparation mode:
- In the blender, beat the eggs , the mozzarella, the cream of milk and the curd.
- Beat everything for 5 minutes
- Add the yeast and beat for another 1 minute.
Filling
- Sauté the chicken breast and make a sauce of your choice.
- In a greased shape with oil or butter, place a layer of dough, then the stuffing and finally the rest of the dough.
- Bake in a high oven for 30 minutes
Snacks
Bolo de Banana Low Carb
Ingredients:
- 2 tablespoons of culinary sweetener
- 2 tablespoons of butter
- 2 teaspoons of yeast
- 2 cups of coconut flour
- cinnamon powder to taste
- 4 ripe bananas
- 5 eggs
Preparation mode:
- Beat the banana , eggs and butter in the blender until it becomes a homogeneous mixture.
- Place the mixture in a bowl, add the flour, sweetener, cinnamon and baking powder.
- Put this dough in a greased shape with butter and coconut flour.
- Bake at 180°C for 35 minutes
Low Carb Sponge Bread
Ingredients:
- 1 teaspoon of baking powder
- 75 g of culinary sweetener
- 95 g coconut flour
- 35 g cocoa powder
- 75 ml of water
- 3 eggs
Preparation mode:
- Beat the egg whites and set aside
- Whisk the egg yolks with the water until foamy.
- Add the sweetener and beat until it rises in the bowl.
- Add the coconut (or oilseed) flour, cocoa powder and baking powder and beat to incorporate.
- Add the egg whites to the dough little by little
- Place in a small roast and bake in a medium oven (180°C), preheated, for 20 minutes or until cooked.
Dinner
Eggplant lasagna
Ingredients:
- 2 medium eggplants, peeled and thinly sliced lengthwise
- 2 cans of ready-to-eat tomato sauce
- 2 crushed garlic cloves
- 2 tablespoons of oil
- Salt and pepper to taste
- 200 g of mozzarella
- 200 g of alleged
- 1 chopped onion
Preparation mode:
- In a pan, put the oil and brown the onion with the garlic .
- Add the 2 cans of sauce and season to taste with salt and pepper.
- When the sauce comes to a boil, add the eggplant slices little by little so they cook lightly.
- Then alternate the eggplant slices, the sauce, the ham and the mozzarella in a pan.
- Repeat the procedure and finish with cheese and sauce.
- Bake in a preheated oven at 200°C for 25 minutes.
Cauliflower Rice
Ingredients:
- 700 g of cleaned cauliflower, separated into bouquets (7 cups of tea)
- 1/2 cup (80 g) chopped onion
- 3/4 cup (tea) boiling water
- 1/2 tablespoon minced garlic
- 1/2 tablespoon of olive oil
- salt to taste
Preparation mode:
- In a food processor, place 700 g of cleaned cauliflower, separated into bouquets and pulse until it looks like grains of rice .
- In a pan, over medium heat, place 1/2 tablespoon of oil and sauté 1/2 tablespoon of minced garlic and 1/2 cup (tea) of chopped onion for approximately 2 minutes.
- Add the processed cauliflower, 3/4 cup (tea) of boiling water and salt to taste
- Cover the pan, lower the heat and let it cook for 10 minutes or until the water dries up.
- Serve immediately
extra tips
The tip to get the diet right is to combine the consumption of so-called “complex” carbohydrates – usually the wholegrain versions – with foods rich in fiber and lean proteins .
It is also worth paying attention to the amount of water you drink daily, as it will help in the use of fibers.
Another tip is to remember to take some basic care to speed up metabolism.
Number one, of course, is getting regular exercise; but it is also worth remembering to eat constantly, never going more than three hours without a small meal.