Low Carb Dieta Pdf
A low-carb diet is an eating plan where you decrease the ingestion of foods that are high in carbohydrates, such as bread, pasta, sugary foods and white rice. In return, this diet proposes the increase in protein intake and good quality fats, such as those from nuts, olive oil, and avocado.
What makes this diet an attractive option for those wanting to lose weight is that it makes you feel more satiated and less hungry, while eating fewer calories.
Other than helping lose weight, a low-carb diet is also free of processed foods and contain very good amounts of antioxidants, vitamins, and minerals, which help decrease cholesterol levels, as well as triglycerides and blood sugar, preventing chronic diseases such as heart attack, cancer, diabetes, or obesity.
Main Health Benefits
Following a low-carb diet can have several health benefits, such as:
- Controlling hunger,increasing the consumption of protein, fibers, and fat promotes satiety for longer periods;
- Reducing cholesterol and triglyceride levels, which in return reduce the risk of heart diseases;
- Helping control diabetes, as this diet helps regulate blood sugar;
- Improving bowel function, as it's a diet rich in fiber;
- Encouraging weight loss, due to the reduction of total calories and increase of fiber in the diet;
- Fighting fluid retention, as it is a diet rich in water, and minerals such as potassium and magnesium, which increase the production of urine.
To follow this type of diet it is essential to get supervision from a dietitian, as the quantity and the quality of carbohydrates may vary according to the individual needs and health problems of each person.
How to Start a Low-Carb Diet
To start a Low Carb diet, you must remove as much simple carbohydrates from your diet as possible. This includes sugar, white wheat flour, pasta, white rice and most processed foods. Depending on the number of carbohydrates in your diet, you may also need to restrict complex carbohydrates, such as whole grain bread, oats or brown rice.
In a "normal" diet (non-Low Carb) it's common to have an average of 250 grams of carbohydrates a day. In a Low Carb diet though, carbs are restricted to 130 - 200 grams per day.
Since the body is used to a larger intake of carbohydrates, a Low Carb diet must be adopted gradually in order to allow the body to adapt, avoiding uncomfortable symptoms such as headaches, dizziness, or mood swings.
During a Low Carb diet, it's important to have, at least, 3 main meals and 2 snacks throughout the day, so that you can eat more frequently, but in small portions. Breakfast and snacks should include eggs, cheese, nuts, avocado, or coconut. Lunch and dinner should be based on salads, protein, olive oil and only a small number of carbohydrates.
3-Day Low-Carb Meal Plan
The following table gives you an example of a 3-day low-carb meal plan:
| Meal | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | 200 g (1 cup) of natural yogurt with 1 tablespoon of honey + 1 slice of wholegrain bread with one slice of mozzarella cheese + 3 tablespoons of mashed avocado | 1 cup of sugar-free coffee with 200 mL (1 cup) of coconut milk + 2 scrambled eggs with a medium tomato and 1 tablespoon of basil | 1 cup of sugar-free coffee with 200 mL (1 cup) whole milk + 1 slice of wholegrain bread with 1 slice of smoked salmon + 1/2 papaya |
| Morning Snack | 1 sugar-free coffee with 1 cup coconut milk + 20 almonds | 200 g (1 cup) natural yogurt with a tablespoon of chia seeds + 1 tangerine | 1 medium apple + 10 almonds |
| Lunch | 200 g (1 cup) of zucchini noodles with 50 grams (¼ cup) of homemade tomato sauce + 150 g (2/3 lb) minced meat + a salad made with lettuce, carrot, onion, topped with 1 tablespoon of olive oil + 1 big orange | 150 g (2/3 cup) roasted salmon + 3 tablespoons of wholegrain rice + 1 cup of sauteed peppers, carrot, eggplant, and broccoli + 1 tablespoon of olive oil + 1 medium slice of (90 g) melon | 150 g (2/3 lb) grilled chicken breast + 150 g (2/3 cup) of yam puree + lettuce salad with tomato, onion, 3 tablespoons of avocado, seasoned with 1 tablespoon of olive oil and vinegar |
| Afternoon snack | 1 cup of sugar-free jello + 50g (1/4 cup) of peanuts | Smoothie with 1/2 avocado, 1 tablespoon of oats, and 200 mL (1 cup) coconut milk + 10 hazelnuts | 1 green smoothie prepared with 1 cabbage leaf, ½ lemon, 1/4 cucumber, 200 mL (1 cup) water and 1 tablespoon of chia seeds |
| Dinner | Spinach omelet with 2 eggs, 20 g (1/4 cup) sliced onion, 1 tablespoon olive oil, 125 g (1 cup) spinach, 50 g (1/3 cup) tomato, salt, and pepper + a salad with 100 g (1/2 cup) of lentils, 50 g (1/4 cup) broccoli, and 50 g (1/4 cup) cauliflower + 1 medium pear (130 g) | 2 medium eggplants filled with 150 g (2/3 cup) of tuna + 1 tablespoon parmesan cheese, grilled in the oven + salad with 100 g (1/2 cup) chickpeas and 50 g (1/3 cup) tomato | 2 big red bell peppers (190g) filled with 150 g mincemeat and 1 tablespoon parmesan cheese, grilled in the oven + salad with 100 g soya, 50 g tomato, 50 g broccoli, and 50 g grated carrot + 1 medium slice (100 g) of watermelon |
| Amount of carbohydrates | around 168 grams | around 142 grams | around 143 grams |
The amount of carbohydrates included in this meal plan may vary according to age, gender, physical activity level, and health history. It's recommended to get a complete assessment by a dietitian in order to outline a more suitable meal plan for your individual needs.
There is another type of low-carb diet, know as keto diet, where the amount of carbohydrates is even lower, ranging from 20 to 50 grams a day, which makes the body go into ketosis, hence the name. This is when the body starts using fat as the main source of energy, helping burn fat more quickly. However, this diet is only indicated in some cases and always with medical supervision. Learn more about the keto diet.
Foods Allowed
The foods that you can eat during a low carb diet include:
- Fresh fruits (preferably unpeeled and in small quantities), such as apple, pear, kiwi, plum, orange, tangerine or papaya;
- Vegetables (small portions), such as lettuce, arugula, tomato, spinach, broccoli, cauliflower;
- Lean proteins, especially chicken and turkey without the skin;
- Fish, preferably the fattier ones such as salmon, tuna, trout, or sardine;
- Milk and milk products, such as cheese and yogurts;
- Good fats, such as olive oil;
- Nuts, such as walnuts, almonds, Brazil nuts, and peanuts;
- Seeds in general, such as chia, flax, sunflower, pumpkin seeds, and sesame seeds;
- Water, sugar-free coffee and teas.
Milk can be substituted for vegetable drinks, such as coconut milk or almond milk.
Some foods have moderate amounts of carbohydrates, which may or may not be included by the dietitian in your low-carb diet plan. These include beans, lentils, wholegrain rice, sweet potato, yam, and pumpkin.
Foods You Should Avoid
When following a low-carb diet, it's important to avoid foods that are rich in carbohydrates, such as:
- Sugary foods: sodas, processed fruit juices, sweeteners, desserts;
- Cereals: white rice, pasta, cassava flour, couscous;
- Dried fruits: sultanas, dried apricots, prunes;
- Flours: tapioca, white flour, and foods prepared with flour, such as pancakes, cakes, and cookies.
In addition to foods rich in carbohydrates, it's necessary to exclude most processed foods from your diet, since they tend to include high amounts of hidden carbohydrates. It is also recommended to avoid having alcohol.
Amount of Carbs in Common Foods
The following table contains some common foods and the amount of carbohydrates for 100 g:
| Fruit | Amount of carbohydrates for each 100g |
|---|---|
| Avocado | 6 g |
| Raspberry | 5.1 g |
| Strawberry | 6.8 g |
| Melon | 7.5 g |
| Coconut | 6.4 g |
| Grapefruit | 6 g |
| Tangerine | 9.6 g |
| Orange | 8.9 g |
| Papaya | 10.4 g |
| Pear | 14 g |
| Blackberry | 4.5 g |
| Cherry | 13.3 g |
| Apple | 15.2 g |
| Blueberry | 6.4 g |
| Vegetables | Amount of carbohydrates per 100g |
|---|---|
| Spinach | 2.6 g |
| Lettuce | 1.7 g |
| Celery | 4.3 g |
| Broccoli | 4.4 g |
| Cucumber | 2 g |
| Arugula | 2.2 g |
| Watercress | 2.3 g |
| Chicory | 2.9 g |
| Zucchini | 3.0 g |
| Onion | 8.9 g |
| Tomato | 3.1 g |
| Cauliflower | 3.9 g |
| Cabbage | 3.9 g |
| Carrot | 6.7 g |
| Other foods | Amount of carbohydrates per 100g |
|---|---|
| Skim milk | 4.9 g |
| Natural yogurt | 1.9 g |
| Butter | 0.1 g |
| Pumpkin | 10.8 g |
| Coconut milk | 2.2 g |
| Yam | 23.2 g |
| Wholegrain rice | 25.8 g |
| Mozzarella cheese | 3.0 g |
| Lentils | 16.3 g |
| Potato | 11.9 g |
| Black beans | 14 g |
| Boiled rice | 28 g |
| Sweet potato | 18.4 g |
| Peanut | 18.7 g |
Healthy Low Carb Recipes
Here are some healthy and delicious recipes you can include in your low carb diet:
1. Zucchini noodles
100 grams contains about 59 calories, 1.1 g protein, 5 g fat, and 3 g carbohydrates.
Ingredients:
- 1 small zucchini sliced into small strips;
- 1 teaspoon of coconut oil or olive oil;
- Sea salt and ground pepper, to taste;
Preparation method:
Slice the zucchini lengthways in the shape of spaghetti (there ar also some slicers/peelers that can cut vegetables in the shape of spaghetti). In a frying pan, heat the coconut oil (or olive oil) and add the zucchini. Fry for about 5 minutes until the zucchini softens. Season with salt, garlic, and pepper. Turn off the heat and serve with tomato sauce, meat and vegetables.
2. Spinach tortilla
A 80 gram portion provides approx. 107 calories, 4 g of protein, 9 g fat, and 2.5 g carbs.
Ingredients:
- 2 cups spinach or chard leaves;
- 4 egg whites lightly beaten;
- ½ sliced onion;
- 1 teaspoon of spring onion;
- Pinch of salt and pepper;
- 1 teaspoon of olive oil.
Preparation method:
Place the spinach leaves in a pan, cover, and keep on medium heat until they wilt (uncover and mix now and then). Then, remove from the heat and leave to rest for a few minutes on a plate.
In the same frying pan, place some olive oil, onion, spring onions, salt, and pepper, and let the onion soften. Then add the egg whites and spinach, and leave to cook for another 5 minutes until the tortilla is golden on the bottom. Turn it and let it cook for another 5 minutes on the other side.
3. Stuffed cherry tomatoes
Four cherry tomatoes provides around 106 calories, 5 g of protein, 6 g of fat, and 5 g of carbohydrates.
Ingredients:
- 20 cherry tomatoes;
- 8 spoons (150 g) of ricotta cheese;
- 2 tablespoons of olive oil;
- 1 crushed garlic clove;
- Salt and pepper;
- 6 basil leaves (to serve).
Preparation method:
Wash the tomatoes and cut a small lid on the top, take the pulp out using a small spoon, but be careful not to prick the tomato. Fill the tomatoes with the ricotta cheese.
In a separate dish, mix the olive oil with garlic, salt, and pepper and place over the tomatoes. Serve with the basil leaves.
4. Sugar-free fruit jello
One portion of this jello contains approx. 16 calories, 1,4 g protein, 0 g fat, and 4 g of carbohydrates.
Ingredients (for 7 portions):
- ½ cup of sliced strawberries;
- ¼ chopped apple;
- ¼ chopped pear;
- 1 cup of boiling water;
- 1 sachet of strawberry jello (without sugar);
- ½ cup of cold water
Preparation method:
Place the jelly in a pot or in a recipient and add hot water. Mix until it dissolves completely and then add cold water. At last, place fruit at the bottom of a dish and pour the jelly on top. Put it in the fridge and let it cool down until it's consistent.
Who Should Not Follow a Low Carb Diet
Expectant mothers or those breastfeeding, as well as children or teenagers should not follow a low-carb diet. In addition, elderly people and people with kidney problems or liver problems should also avoid this type of diet without medical advice.
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Source: https://www.tuasaude.com/en/dieta-low-carb/
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