The advantages of starting a low-carb diet are now more than known and certified. From nutritionists to people who have been able to test its results, it is now a fact that reducing carbohydrates makes losing weight easier.
But it's not as easy as it seems! If you don't have basic knowledge about the composition of the foods we usually buy at the supermarket, it becomes very easy to make mistakes in a completely unconscious way.
This is why it is essential before starting to know what low carb means, which foods are free or low in carbohydrates and which low carb products are suitable for those who want to embark on a ketogenic diet.
So let's set off on this journey into the world of the low-carb diet and learn more about how to set it up in the most correct and functional way in order to obtain the desired results.
In our diet one of the primary sources is represented by carbohydrates. According to experts, carbohydrate needs should be between 40 and 60%. A regimen based on this nutrient takes advantage of the action of glucose as an energy source.
But what if it fails? The body must necessarily find other sources of energy and is projected on ketone bodies. In this state the so-called ketosis is activated which is the starting point of a low-carb ketogenic diet.
So the word low carb means "poor of carbohydrates” and refers to a diet that favors the daily intake of proteins and fats, to the detriment of carbohydrates.
Yet you have to be careful! Low carb doesn't mean carbohydrate free. Many tend to get confused and completely eliminate all forms of carbohydrates from the weekly menu. This move is wrong and does not lead to faster weight loss. In fact, the body needs all the nutrients necessary for healthy survival and if you decide to eliminate carbohydrates, you should only do it for short periods.
That's why in a low-carb diet you need to dose each food well and figure out how much to include it in the daily planner.
What is the low carb diet?
By now it is clear: the low-carb diet is low in carbohydrates but rich in proteins and lipids. Its goal is to make fats work at full speed, using them as primary fuel and avoiding that they can therefore accumulate causing weight gain.
Glucose deficiency doesn't harm our health or our hyperactivity: since the body can find another way to produce energy, we don't even notice the difference and we can carry out daily activities with the same panache as always.
What is a low-carb diet aimed at? Of course, the goal is to lose weight. But that's not enough: the aim is to lose weight more quickly, promoting that sense of satiety which helps a lot not to fall into temptation during the day.
Obviously it is not enough to reduce carbohydrates and add proteins, but it is also necessary to guarantee the supply of water, fibers and minerals, to ensure that vital functions do not suffer any slowdown.
Low Carb Diet: How Many Carbs?
In short, here are the advantages of a low-carb diet:
- They burn fat.
- You get the same energy and don't feel debilitated.
- No nutrient is excluded from the diet.
- Decreases the stimulus of hunger.
- The waistline is reduced.
- Ketosis is activated.
In the low-carbohydrate diet, the so-called low-carb products are taken, i.e. foods that contain very few carbohydrates, some even almost zero.
But you may be wondering: how do I understand when carbohydrates are sufficient and I have to stop to avoid going beyond the amount set for a diet of this type?
In principle, you should know that the quantity must not exceed 100 grams per day. It means that it is also necessary to analyze each case: for women the quantity can also be reduced to 50 grams, while for men it must not go beyond 80 grams.
Foods with low carbohydrates
Now, however, the time has come to find out which foods in nature are already low in carbohydrates that can be taken without problems and included in the diet.
So let's make the shopping list aware that by buying these foods we are sure not to affect the ketosis in progress:
- Meat. There are no exceptions here, all types do not contain carbohydrates but rather give a high protein intake.
- The fish. The same goes for meat and this category also includes seafood or shellfish.
- Cold cuts.
- The eggs.
- The mushrooms.
- The extra virgin olive oil.
- Cheeses, including Parmesan Reggiano, Grana Padano
- The cottage cheese.
- Greek yogurt.
- Pumpkin seeds
- The coffee.
- Tea .
- The water.
- The green leafy vegetables.
- Vegetables, such as zucchini, fennel, green beans, cucumbers, radishes, celery, cabbage, asparagus.
- Fruits: avocados, oranges, medlars, raspberries, strawberries, grapefruits, apricots and peaches.
The interesting fact that distinguishes this diet is that you don't have to count calories or weigh every single food. It all depends on you and your degree of self-control (obviously if you overdo it, you will certainly struggle more to lose weight even on a low-carb diet!).
Low carb: products to buy
Low carb means few carbohydrates: therefore starchy foods such as bread, pasta, rice, beans, potatoes but also sugars are certainly to be avoided.
Fortunately, there are now alternative solutions that allow you to replace these foods with strictly low-carb ones. Very protein products that are good for those who follow a keto diet.
They range from hazelnut cream protein pudding to indulge in some tasty treats, or there are snacks such as bars or biscuits with a very minimal carbohydrate intake.
And there are also specific foods that are carbohydrate-free.
In short, you will not go hungry and you will not miss anything even by setting up a dietary regimen of this type.
Any idea of low carb products? Here is the pasta, the flours with which to prepare bread, focaccia and desserts, and a revolutionary novelty to have a sprint breakfast and fill up on energy.
Directly from the East we present the shirataki noodles, konjac paste, one of the most loved low carb products.
They are calorie and carbohydrate free and contain only water and fiber.
In addition to being suitable for any diet, but especially the ketogenic one, they are good for the body. They are classified as one of the healthiest dishes as they are not fattening and are rich in fibers which facilitate the functionality of the intestine, often put to the test by diets. In addition, they protect the heart by monitoring the level of cholesterol and blood sugar.
How are they cooked? Practically like traditional pasta. The seasoning is up to you and your tastes. Shirataki noodles go well with everything because the flavor is not strong (indeed they seem to be tasteless!) and therefore it is given by what we add (sauces, cheeses, vegetables).
Low carbohydrate flours
Innovation in the food sector is certainly given by the use of low-carb flours. Now used even in the most revolutionary bakeries that want to give customers the whole possible assortment, they allow you to dabble in the kitchen, even those who follow a low-carbohydrate diet.
We are talking about flours with special blends such as flax seed flour, lupine flour, almond flour, walnut flour, pumpkin seed flour, soy flour, legume flour and sesame flour. But the list is long and we could go on and on, but in principle we are sure we have made the idea.
There are low-carb alternatives and it is also worth trying them at home, using them for delicious and even healthy recipes. With this type of flour, for example, the types of ketogenic pasta or the low-carb focaccia are made.
Low carb bread and pasta
Low carb pasta allows you to enjoy spaghetti with friends without the fear of gaining weight or getting out of ketosis. In addition to the shirataki noodles we told you about earlier, there are also types that are prepared using low-carb flours, in particular soy flour and legume flour.
However, while shirataki are tasteless and adapt to the overall taste of the dish, in this case the taste is very similar to what we already know of the classic pasta and we can therefore cook it without setting ourselves limits.
Even the formats are the same: tagliatelle, lasagna, pennette and many others that will not make us regret the carbohydrate-rich pasta that we usually keep in the pantry.
And how about trying low carb bread? Forget the cereal-based one so rich in carbohydrates and try to replace it with a strictly low-carb recipe: it can be prepared with chia seeds for example and served hot on the table at lunchtime or even for breakfast!
You will not lack protein and energy nutrients to start the day full of vitality.
Low carb focaccia and baked goods
Still using low-carb flours, an excellent carbohydrate-free alternative is focaccia. Simple, with only oil, salt and rosemary, or stuffed as desired, it is suitable for any type of meal, from lunch to dinner to appetizers or snacks away from home.
The dough is ketogenic and therefore also ideal in diets. Of course the calories will depend on the sauce, but this is a completely personal choice!
If focaccia doesn't inspire you and you want to try biscuits or wraps, but also homemade desserts, you just need to choose the recipe, buy the low-carb flour and start cooking.
Each baked product can take on a new taste and help you follow this very different but certainly healthy and balanced food path, which can only be beneficial to your health.
The novelty we mentioned earlier is called Bulletproof Coffee. Ever heard of it? It is a low carb and keto friendly food that is very caloric but without carbohydrates.
This drink that looks like a cappuccino is actually made with coffee, ghee butter and MCT oil, a saturated fat-based nutrient mix that will keep you energized for several hours.
Creamy, satiating and healthy, it goes well in a low-carb diet that has to reduce carbohydrates in favor of fats and proteins.
The brainchild of a millionaire named Dave Asprey, it has caught on more and more. Its creaminess has already traveled around the world, gaining much acclaim. Even in our area it is already an iconic drink loved by sportsmen and followers of the keto diet.
Where to find low carb products
The best selling point for low carb products is definitely the web. Without taking anything away from the well-stocked shop behind your home, there are certainly online shops that allow you to have a wide range of alternatives to be able to choose the one that best suits your needs from the comfort of your home.
From Amazon to the smallest vendors, just do a trivial search on Google and a series of sites will show you their typical products and someone will even reserve you some exclusive specialties.
In this case, if you don't have clear ideas right away, it could be difficult to complete the purchase quickly, precisely because the varied assortment is almost confusing.
That's why it's always better to have clear ideas in order not to make mistakes or waste too much time in front of the PC.
In supermarkets, this type of product has only recently appeared. Someone still struggles to sell them because there is always a little diffidence in the face of the new food style, but those who have already identified the right retailer know that they have a point of reference where they can stock up on the main zero or low carbon content products. carbohydrates he is looking for.
In conclusion, low carb can be the solution for both physical and psycho-emotional well-being, because keeping fit and above all healthy is good not only for the body but also for the mind, which finds serenity and tranquillity.