Low Carb Diet: Complete Guide in 2024 [Latest and Updated]
The low-carb diet is defined by the UK Diabetes Organization as a diet where there is a reduction in the consumption of carbohydrates in the diet, ingesting less than 130 g of carbohydrates per day, this contributes to the organism approximately 26% energy. The rest of the calories should be provided by the consumption of good fats and proteins.
In addition to this, a diet that contains between 20 and 50 grams of carbohydrates is considered a ketogenic diet, because it is very low in carbohydrates ( very low carb ) and the body enters a process called ketosis, where it uses fats as main source of energy.
This diet can be quite efficient for losing weight, because the body works better, also helping to reduce inflammation in the body, control blood sugar and combat fluid retention.
Health benefits of Low Carb Diet
The low-carb diet provides various health benefits, including:
- Greater feeling of satiety , since the increase in protein and fat consumption is absorbed more slowly and delays hunger for longer;
- Help control cholesterol and triglyceride levels , as well as increase good HDL cholesterol, reducing the risk of suffering from cardiovascular diseases;
- Help control diabetes because it regulates blood sugar, in addition to the fact that the body produces less insulin;
- Improve the functioning of the intestine , by containing foods rich in fiber;
- Promote weight loss, due to a reduction in calories, an increase in the amount of fiber and glycemic control;
- Combat fluid retention by stimulating diuresis, eliminating excess fluid from the body.
To carry out this low-carb diet, the advice of a nutritionist is important, because the carbohydrate calculation will vary depending on the person’s needs. The amount of carbohydrates that a food provides must also be known, so that the person does not exceed the amount of carbohydrates that was stipulated.
How to follow the low carb diet?
To follow a low-carbohydrate diet, you must especially remove simple carbohydrates from your daily diet, such as white sugar, brown sugar, refined flour, white rice, pasta, soft drinks, sweets and candy. In addition, depending on the amount of carbohydrates in your diet, it may be necessary to restrict the amount and consumption of complex carbohydrates such as oats, bread and pasta, for example.
The amount of carbohydrates that should be eliminated from the diet varies from one person to another, and must be adapted to their needs. A diet high in carbohydrates generally includes more than 250 g and provides between 45 and 60% of the body’s energy. For this reason, the reduction must occur progressively, so that the body gets used to it and side effects such as pain do not arise. headaches, dizziness and mood disorders.
It is important that during this diet 3 main meals and 2 snacks are included, in this way it is possible to consume small portions of food several times a day, thus reducing the feeling of hunger. These snacks should include foods such as eggs, cheese, nuts, avocado and coconut. Lunch and dinner should contain raw or cooked salad, protein and olive oil, plus a small portion of carbohydrates.
See how many calories you should eat per day by entering your data into the calculator below, based on your goals:
Allowed foods
The foods allowed in the Low Carb diet are:
- Fruits and vegetables in small portions, preferably raw, with peel and bagasse, because the fibers increase the feeling of satiety and raise blood sugar to a lesser extent;
- Low-fat meats, preferably skinless chicken and turkey;
- Preferably fatty fish such as salmon, tuna, trout and sardines;
- Eggs and cheeses;
- Olive oil, coconut oil and butter;
- Walnuts, almonds, hazelnuts, merey or cashews;
- Seeds in general such as: chia, linseed, sunflower and sesame;
- Coffee and teas without sugar.
In the case of cheese, milk and yogurt, they can be included by controlling the quantities. The milk could be replaced with coconut or almond milk, for example, whose carbohydrate content is much lower. It is important to accompany the Low carb diet to drink between 2 to 3 Liters of water daily.
Foods that should be consumed in moderation
Some foods have a moderate portion of carbohydrates, so depending on the amount of carbohydrates you are allowed per day you may or may not include them, such as lentils, potatoes, sweet potatoes, rice, yams, whole wheat bread and pumpkin.
In general, people who practice regular physical activity tend to tolerate higher amounts of carbohydrates in their diet without gaining weight as easily.
Amount of carbohydrates in foods
The table below shows some foods and the amount of carbohydrates they contain per 100 grams of food:
| Fruits | |||
|---|---|---|---|
| Avocado | 2,3 g | Orange | 8,9 g |
| Raspberries | 5,1 g | Papaya | 9,1 g |
| Strawberries | 5,3 g | Money | 9,4 g |
| Watermelon | 5,7 g | Blackberries | 10,2 g |
| Coco | 6,4 g | Cherries | 13,3 g |
| Pink grapefruit | 6 g | Apples | 13,4 g |
| Tangerine | 8,7 g | Blueberries | 14,5 g |
| Vegetables | |||
| Spinach | 0,8 g | Chicory | 2,9 g |
| Lettuce | 0,8 g | Zucchini | 3,0 g |
| Celery | 1,5 g | Onion | 3,1 g |
| Broccoli | 1,5 g | Tomato | 3,1 g |
| cucumbers | 1,7 g | Cauliflower | 3,9 g |
| Arugula | 2,2 g | Cabbage | 3,9 g |
| scream | 2,3 g | raw carrot | 4,4 g |
| Other foods | |||
| Skimmed milk | 4,9 g | This mozzarella cheese | 3,0 g |
| Natural Yogurt | 5,2 g | Lentils | 16,7 g |
| Butter | 0,7 g | Board | 18,5 g |
| Pumpkin | 1,7 g | black beans | 14 g |
| Coconut milk | 2,2 g | Cooked rice | 28 g |
| Yam | 23,3 g | Potato or camote | 28,3 g |
| Integral rice | 23 g | Peanut | 10,1 g |
Forbidden food
In this diet it is important to avoid all foods that have a high amount of carbohydrates. For this reason, you should consult the nutritional label of the food before consuming it. Some examples of foods to avoid are:
- White sugar : This includes soft drinks, pasteurized fruit juices, brown sugar, sweeteners, candy, ice cream, cakes, pastries and cookies;
- Flours: wheat, barley or rye which are present in foods such as bread, crackers and toast;
- Trans fats : packaged fried foods, pre-cooked frozen foods, margarine;
- Processed meats: turkey breast, sausage, salami, bologna, bacon, ham;
- Others : white rice, pasta, couscous, corn flour, oats, corn, white beans, chickpeas.
An important tip is to try to avoid all types of industrialized products, since they normally contain a high concentration of carbohydrates, giving preference to natural and as little processed foods as possible.
Low carb diet type menu
The table below shows an example of 3 days of a low carbohydrate diet and the amount of this macronutrient it provides:
| Food | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | 120 g of natural yogurt + 1 slice of whole wheat bread with 1 slice of mozzarella cheese + 1 tablespoon of crushed avocado | 1 cup of coffee with 100 mL of unsweetened coconut milk + 2 scrambled eggs with 1 medium tomato and 15 g basil | 1 cup of coffee with 100 mL of unsweetened coconut milk + 1 slice of whole wheat bread with 25 g of smoked salmon + 1 tablespoon of crushed avocado |
| Morning snack | Sugar-free coffee with 100 mL of coconut milk + 20 units of almonds | 120 g of natural yogurt with 1 tablespoon of chia seeds + 5 walnuts. | 1 medium tangerine + 10 units of almonds |
| Lunch | 100 g of zucchini spaghetti with 120 g of ground meat + Raw salad of lettuce (1 cup), carrot (25 g) and onion (10 g), dressed with 1 teaspoon of olive oil | 120 g of Salmon accompanied by 2 tablespoons of brown rice + 1 cup of sautéed vegetables (paprika, onion, zucchini, eggplant, carrot and broccoli) + 1 tablespoon of olive oil | 120 g chicken breast + 1/2 cup pumpkin puree + Raw lettuce salad (1 cup) + 1 medium tomato + 10 g onion + 1/3 cubed avocado, dressed with 1 teaspoon olive oil and vinegar |
| Afternoon snack | 1 cup of gelatin with strawberries | Smoothie of 100 g of avocado with 1 tablespoon of chia seeds and 200 mL of coconut milk | 1 glass of green juice prepared with 1 cabbage leaf, 1/2 lemon, 1/3 cucumber, 100 mL of coconut water and 1 teaspoon of chia |
| Cena | Spinach omelet prepared with: 2 eggs, 20g of onion, 1 teaspoon of olive oil, 125 g of spinach, salt and pepper to taste | 1 Eggplant (180 g) stuffed with 100 g of tuna + 1 tablespoon of Parmesan cheese. Gratin in the oven. | 1 small red paprika (100g) stuffed with 120g of ground beef with 1 tablespoon of Parmesan cheese. Gratin in the oven. |
| Amount of carbohydrates | 60 grams | 54 grams | 68 grams |
The amounts included in the menu vary depending on age, sex, physical activity and whether you have any associated disease or not, so the ideal is to go to a nutritionist to carry out a complete evaluation and develop a nutritional plan appropriate to your needs.
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Low carb recipes
Some recipes that can be prepared low in carbohydrates are:
1. Zucchini Spaghetti
A 100 gram serving of this pasta provides 59 calories, 1.1 g of protein, 5 g of fat and 3 g of carbohydrates.
Ingredients
• 1 small zucchini cut into thin strips;
• 1 teaspoon of coconut oil or olive oil;
• Sea salt and ground pepper to taste.
Preparation mode
Cut the zucchini lengthwise (spaghetti type) or you can also use special cutters that cut the vegetables into a spaghetti shape. In a frying pan, heat the coconut oil or olive oil and place the zucchini strips. Sauté for 5 minutes or until zucchini begins to soften. Season with salt, garlic and pepper. Remove from the stove and add the desired meat and the natural tomato sauce or pesto sauce.
Read Related: 14 Fruits for Diabetics (and 7 fruits that are prohibited)
2. Spinach omelette
An 80 gram (1/4 tortilla) serving of this spinach tortilla provides 107 calories, 4 g of protein, 9 g of fat, and 2.5 g of carbohydrates.
Ingredients
- 550 grams of spinach or chard leaves;
- 4 egg whites lightly beaten;
- 1/2 onion chopped into cubes;
- 1 tablespoon chives;
- A pinch of salt and pepper;
- Olive oil
Preparation mode
Place the spinach leaves in a frying pan, cover and keep over medium heat until cooked and wilted. Uncovering and stirring occasionally. Once they are ready, remove from the heat and let it rest.
In another pan, place the olive oil and add the onion, chives, salt and pepper to brown. Add the egg and spinach and cook for 5 minutes until golden on the bottom. Flip the tortilla and cook for 5 more minutes.
Read Related: Prediabetes Diet: Allowed and Prohibited foods
3. Stuffed cherry tomatoes
A serving of 4 cherry tomatoes (65 g) provides 106 calories, 5 g of protein, 6 g of fat and 5 g of carbohydrates.
Ingredients
- 400 g of cherry tomatoes (approximately 24 tomatoes);
- 8 tablespoons (150 g) goat cheese;
- 2 tablespoons olive oil;
- 1 clove of crushed garlic;
- Salt and white pepper to taste;
- 6 basil leaves to garnish.
Preparation mode
Wash the tomatoes and cut a small cap from the top of the stem, remove the pulp very carefully so as not to break them. Fill the tomatoes with the goat cheese.
In a separate container, mix the olive oil with the crushed garlic, salt and pepper and coat the tomatoes with this. Garnish with a few basil leaves cut into strips.
4. Strawberry jelly with fruits
A 90 g (1/3 cup) serving of gelatin provides 16 calories, 1.4 g of protein, 0 g of fat and 4 g of carbohydrates.
Ingredients (7 servings)
- 1/2 cup strawberries;
- 1/4 apple;
- 1/4 pear;
- 1 cup of hot water;
- 1 sachet of strawberry flavored gelatin (sugar-free);
- 1/2 cup of cold water.
Preparation mode
Cut the fruits into thin slices and set aside. Heat 1 cup of water and add the gelatin envelope. Stir until dissolved and add 1/2 cup of cold water. Place the fruits at the bottom of the container in a glass container or individual containers, add the gelatin. Place in the refrigerator until it hardens.
5. Low carb cauliflower pizza
Low carb pizza with more cauliflower is an excellent option for a healthy snack or dinner, because it is rich in fiber, vitamins and minerals. In addition, one slice provides around 150 calories.
Ingredients to prepare the dough
- 400 grams of cauliflower;
- 1 egg;
- 25 grams of mozzarella cheese;
- 25 grams of grated Parmesan cheese;
- Salt to taste (optional).
Ingredients for the pizza (to taste)
- Queso mozzarella;
- Tomato paste;
- Corn;
- Sliced cherry tomatoes;
- Sliced olives;
- Arugula;
- Pepper and oregano to taste.
Contraindications
This diet should not be followed by pregnant or breastfeeding women, children or adolescents because they are in the growth phase and older adults. In addition to this, it should not be implemented by people with kidney or liver problems.
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