The low carb diet, or low carbohydrate diet, is a popular way of eating that has gained attention in recent years. This diet is based on reducing carbohydrate intake and increasing the proportion of protein and healthy fats. In this article, we will explore the principles of the low carb diet, its health benefits and how to follow it effectively.
What is a Low Carb Diet?
As we said, a low carb diet, also known as a Low Carb diet, is based on reducing carbohydrate intake and increasing the proportion of protein and healthy fats in the diet. Instead of getting most of its calories from carbohydrates, such as bread, pasta or grains, this diet focuses on lean protein sources, such as meats, fish, eggs and low-fat dairy products, and healthy fats, such as avocados, nuts and seeds, olive oil and coconut oil. By decreasing the amount of carbohydrates in the diet, it aims to reduce blood glucose and insulin levels, which can help promote weight loss and control blood sugar levels. In addition, this diet is believed to promote the burning of fat as a source of energy, rather than relying primarily on carbohydrates.
Principles of the Low Carb Diet
The low carb diet is based on the following principles:
- Reduction of refined carbohydrates
Refined carbohydrates, such as sugar and white flour, provide calories and lack essential nutrients. In the low carb diet, it is recommended to avoid these foods and opt for healthier, fiber-rich options.
- Increased protein and healthy fats
To compensate for the reduction of carbohydrates, it is necessary to increase the consumption of lean proteins, such as meats, poultry, fish, eggs and dairy products. It is also important to include healthy fats, such as olive oil, avocados and nuts.
- Controlling carbohydrate intake
In the low carb diet, a daily limit of carbohydrates is established, which generally ranges between 20 and 100 grams. This control helps to maintain stable blood sugar levels and promote weight loss.
Who can a Low Carb diet help?
The Low Carb diet can be beneficial for many different people pursuing health and weight loss goals. It has been shown to be effective for those with insulin resistance, polycystic ovary syndrome (PCOS), type 2 diabetes, lipedema, metabolic syndrome and obesity. These conditions are often associated with high blood glucose and insulin levels, and reducing carbohydrate intake can help improve insulin sensitivity and control blood sugar levels.
In addition, the LowCarb diet has shown benefits in weight loss, as restricting carbohydrates usually lowers the caloric content ingested and the body turns to fat stores for energy. It has also been observed that this diet can increase satiety and reduce cravings for sugary and processed foods, which can make it easier to adhere to a healthy eating plan.
Who should not follow a Low Carb diet?
While the Low Carb diet may be suitable for many people, there are cases where caution should be exercised or avoided altogether. People with certain medical conditions, such as type 1 diabetes, eating disorders (ED), kidney or liver disease, should consult a healthcare professional before starting this diet. These conditions may require a specialized dietary approach and the supervision of a physician or registered dietitian-nutritionist.
Pregnant or breastfeeding women should also receive specialized advice, as nutritional needs during these stages are different and it is important to ensure that adequate nutrients are obtained for the development and growth of the baby. Nor should children or adolescents follow a diet of this type.
What are the main benefits of a Low Carb diet?
Carbohydrate restriction can help reduce insulin levels and stabilize blood glucose levels, which can be beneficial for people with type 2 diabetes or insulin resistance.
It has also been observed that a low-carbohydrate diet can improve blood lipid levels, such as lowering triglycerides and increasing HDL cholesterol (known as “good cholesterol”). It can also lower blood pressure in people with hypertension.
Many people who follow a Low Carb diet report a greater sense of satiety and steady energy throughout the day. By focusing on protein and healthy fats, this diet can provide essential nutrients and promote more stable energy levels.
It is important to remember that each person is unique and results may vary. It is always advisable to seek the advice of a health professional before starting any diet or eating plan.
What foods to include in a low carb diet?
In a Low Carb diet, it is important to choose foods rich in protein, healthy fats and fiber. Some recommended choices include lean meats, fish and seafood, eggs, low-fat dairy products, avocados, nuts and seeds, low-starch vegetables such as spinach and broccoli, and healthy oils such as olive and coconut oil.
What foods to avoid on this diet?
In a low-carbohydrate diet, it is necessary to limit or avoid processed foods rich in refined carbohydrates and added sugars, such as white bread, sugary cereals, sweets, soft drinks and commercial juices. It is also recommended to reduce the consumption of fruits and starches such as potatoes, rice, pasta and legumes.
Low Carb Diet vs. Ketogenic Diet: What is the difference?
Both the Low Carb diet and the ketogenic diet are dietary approaches that restrict carbohydrate intake, but there are key differences between the two. We will discuss each of them below:
- Level of carbohydrate restriction 2:
- Low Carb Diet: The Low Carb diet is characterized by reducing carbohydrate intake, but does not set a specific level. Generally, it is recommended to limit carbohydrates to a range that can vary between 50 and 100 grams per day, depending on individual goals and needs.
- Ketogenic diet: The ketogenic diet is more restrictive in terms of carbohydrate intake. It is limited to a very low level, usually between 20 and 50 grams of carbohydrates per day, which induces the body to enter a metabolic state called ketosis.
- Macronutrient ratio:
- Low Carb Diet: In the Low Carb diet, the reduction of carbohydrates is compensated by increasing the intake of protein and healthy fats. The macronutrient ratio varies, but usually includes a higher percentage of protein and fat than a standard diet.
- Ketogenic diet: In the ketogenic diet, the reduction of carbohydrates is more extreme and focuses on consuming a moderate amount of protein and a high proportion of fat. The majority of calories come from fat (generally between 70% and 80% of total calories), while protein is kept in a moderate range (generally between 20% and 25% of total calories).
- State of ketosis:
- Low Carb Diet: In the Low Carb diet, a state of ketosis is not necessarily sought. The body continues to use mainly glucose as a source of energy.
- Ketogenic Diet: The ketogenic diet is designed to induce and maintain a state of ketosis, in which the body burns primarily fat as a source of energy. This is achieved by drastically reducing carbohydrate intake and increasing fat intake.
- Benefits and goals:
- Low Carb Diet: The Low Carb diet can be beneficial for weight loss, blood sugar control and improved insulin sensitivity. It has also been associated with lowering triglycerides and increasing HDL (good) cholesterol.
- Ketogenic diet: The ketogenic diet has been used clinically as a therapeutic treatment for refractory epilepsy, and has also demonstrated benefits in weight loss, improved lipid profile and blood glucose control in people with type 2 diabetes.
- Duration and adherence:
- Low Carb Diet: The Low Carb diet can be adapted and maintained over the long term, as it offers greater flexibility in terms of food selection and restriction levels.
- Ketogenic Diet: The ketogenic diet is more restrictive and can be difficult to follow long-term due to limitations in carbohydrate intake. It requires careful meal planning and increased attention to the foods consumed. In most cases we recommend supplements that provide vitamins and minerals.
Example of a weekly menu in a Low Carb diet
Here is an example of a weekly menu in a Low Carb diet:
- Monday: spinach and feta cheese omelet for breakfast. Chicken and avocado salad with a piece of whole wheat bread for lunch. 1 banana mid-morning. Grilled salmon with asparagus for dinner.
- Tuesday: Protein shake with berries for breakfast. Smoked salmon salad with chickpeas for lunch. Fruit mid-morning. Grilled chicken breast with steamed broccoli for dinner.
- Wednesday: Egg white omelet with vegetables for breakfast. Fruit mid-morning. Tuna and apple salad for lunch. Roast beef with sautéed kale for dinner.
- Thursday: Greek yogurt with nuts and seeds for breakfast. One orange mid-morning. Shrimp salad for lunch. Eggplant stuffed with meat for dinner.
- Friday: Toast with avocado and egg for breakfast. Grilled chicken salad with apple for lunch. Baked fish with asparagus and mushrooms for dinner.
- Saturday: Green smoothie with protein for breakfast. A piece of fruit mid-morning. Salmon salad with grilled whole wheat pasta for lunch. Chicken skewers with vegetables for dinner.
- Sunday: Scrambled eggs with vegetables for breakfast. A piece of fruit mid-morning. Tuna salad with beans for lunch. Baked pork tenderloin with cauliflower au gratin for dinner.
10 recipe ideas to include in your Low Carb diet.
Here are 10 recipe ideas to include in your Low Carb diet:
- Grilled chicken salad with avocado and lemon vinaigrette.
- Baked salmon with walnut crust and steamed asparagus.
- Turkey breast stuffed with spinach and low fat cheese.
- Eggplant stuffed with ground beef and shredded cheese.
- Egg white omelet with spinach, cherry tomatoes and feta cheese.
- Chicken skewers with grilled peppers and onions.
- Shrimp salad with avocado, cherry tomatoes and lemon dressing.
- Grilled veal fillet with grilled asparagus.
- Chicken soup with vegetables and homemade broth.
- Chia pudding with almond milk, berries and chia seeds.
