When we try to reduce the excess consumption of processed foods and have a better quality of life, it is common to look for some carbohydrate-free diet to stay in shape. In general, this type food is used by people who seek weight control , with the aim of, for example, getting out of obesity.
So, this form of eating ends up being popular, due to the ‘ease’ of losing weight. However, it is worth mentioning that carbohydrates are a fundamental source of energy for your body. So even in cases of reduced body fat, this nutrient is essential for the maintenance of your body. Seek the help of a professional to enter this food program, for example, a sports nutritionist.
Want to start a carbohydrate-free diet and don’t know where to start? Check out our full article on the subject!
What are carbohydrates?
Carbohydrates are sources of nutrients that have the important function of maintaining the functioning of the human body, providing energy for the necessary activities that we perform. In more technical terms, it is known as carbohydrate, being formed by hydrogen, carbon and oxygen.
The body is able to absorb carbohydrate energy after the release of glucose into the blood. In a very summarized way, this is how carbohydrate works, giving us the energy and support needed for day-to-day activities.
We find this source of energy in various foods that in many cases we don’t even know, such as fruits (apples and bananas), cereals such as oats, wheat bran, flaxseed and so on . Honey, bread, potatoes and even rice are other sources of this nutrient.
It is easy to see then that a lot of the common and healthy daily foods provide us with carbohydrates. And they are not harmful to our health, because it ends up being a little common to think that the energy we need is obtained only from sugar or its derivatives.
How does a carbohydrate-free diet work?
The translation made of the diet popularly known as carbohydrate free, in reality does not remove them entirely from the menu. In English, the diet is called ‘ low carb’ , with the free translation as ‘low carbohydrate’. That is, are food programs that restrict the consumption of carbohydrates.
In this style of diet, foods that contain a lot of carbohydrates are consumed to a limited extent and / or replaced by foods that contain a greater amount of protein and fat. With this, it is good to think that a diet without carbohydrates does not have its name 100% literal.
And it is worth mentioning that a low carb diet does not work miracles. You need to be aligned with sports practices, so stay tuned to myths and truths about diet , no matter what!
What are the benefits of the low carb diet?
The low carb diet encompasses numerous benefits, since with the reduction of carbohydrates, new customs within your body and its aesthetics appear.
Decreases the amount of processed food on the menu
Because there is a drastic reduction in the carbohydrate diet, some foods are barred at first, such as fast foods or industrialized. This reduction means that your organism does not process food and preservatives, making your activities more available later.
Helps eat whole, healthy foods
With a focus now on replacing food, fruits, grains and vegetables will be the highlight of your diet! By eating more natural products, as they are not processed and possibly organic, your body it has a better performance, besides not having preservatives and other chemicals in its organism, because they are not industrialized foods.
Assists in weight reduction (and more)
For being sought at times to get out of obesity, for example, the low carb diet helps in this process to reduce weight and fat, and can even help in the reduction of cardiovascular diseases, like hypertension.
However, always be alert to the diets you seek. We again emphasize the need for the help of a professional, because sometimes the case is not even to reduce the amount of this nutrient, but to seek better sources of carbohydrates .
What are the risks of a carbohydrate-free diet?
When a carbohydrate-free diet is maintained for a long period of time, there is a risk of overloading the kidneys or even causing a descaling, thanks to toxins in protein-containing foods, such as meat and eggs. Therefore, it is common to have water loss in the body and possible dehydration.
If your goal is to maintain good health, it is not advisable to eliminate any type of food from your daily meals. In order not to punish the body, the ideal is to reduce their intake, but never cut 100%.
It is worth noting that the recommendations by health agencies such as the WHO (World Health Organization), tell us to have a moderate carbohydrate intake, as they are essential for the supply of approximately half of our daily calorie needs.
Taking into account a report published by them, a diet with little salt and sugar (saturated fats), plenty of fruits and vegetables, along with regular physical activity will have a great impact in preventing diseases, such as cardiovascular diseases.
Diets without carbohydrates can be an excellent choice for those who want to reduce the fat percentage or even for those who want to enhance the results of the combined exercise routine with healthy eating. However, take into account its pros and cons.
Some symptoms that the carbohydrate-free diet can cause
In addition to the reduction of water in the body, the low carb diet in excess or without monitoring can cause some ‘symptoms’ in your routine or health. Stay tuned!
Eating without carbohydrates can also cause worsening of breathing, muscle pain, skin rashes and diarrhea. Another symptom may be constipation, which it happens for reasons of low fiber consumption, which causes intestinal health problems, increasing the risks of some types of cancer.
Diets like this, which value high protein and low fiber intake, can also increase the amount of calcium that we release into the urine, which can cause appearance kidney stones, or even increase the risks of osteoporosis.
What foods can I eat and what should I avoid?
There is always a doubt about what you can eat and what you should avoid to make the new eating habits effective. For this, we have separated some options for you to have the knowledge of what is recommended to eat, but this does not replace the help of a professional!
- Lean meat, such as skinless chicken;
- Fish such as tuna, salmon, trout and sardines;
- Oilseeds like nuts, almonds, macadamia and many others;
- Fruits such as bananas, apples, pears and oranges;
- Vegetables and greens in general, such as carrots, cauliflower, broccoli and spinach;
Foods not recommended
- Cereals such as white rice, barley and rye;
- White pasta like pasta and salt bread;
- Industrialized products such as soft drinks, box juices and pre-cooked vegetables;
- Fast foods in general;
The most important thing is that your low carb diet is based on healthy, natural foods that are not industrialized!
Bringing this type of diet into your life can be a little difficult due to dietary restrictions. Remember that this diet is not constant, so don’t do it for more than 7 days.
Also keep in mind that this whole process must be accompanied by a professional, such as a nutritionist, in addition to the food being interspersed with regular exercises.
Don’t go out looking for recipes on the internet without the proper knowledge of your body, because instead of having healthy attitudes, you could be harming your body.
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