The low-carbohydrate or low-carb diet is defined according to the UK diabetes organization as a diet where there is a reduction in the consumption of carbohydrates in the diet, consuming less than 130 g of carbohydrates a day, this contributes to the body about 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. See what’s the difference to the ketogenic diet.

This diet can be quite efficient to lose weight, because the body works better, also helping to reduce inflammation in the body, control blood glucose and combat fluid retention.

Health benefits
The low-carbohydrate diet provides a number of health benefits, including:

• Greater feeling of satiety, since the increase in the consumption of proteins and fats are absorbed more slowly and delays hunger for a longer time;
• Help control cholesterol and triglyceride levels, as well as increase good HDL cholesterol, reducing the risk of cardiovascular disease;
• Help control diabetes by regulating 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 fibers and the control of glycemia;
• Combat fluid retention by stimulating diuresis, eliminating excess fluids from the body.
  To carry out this low-carbohydrate diet, the advice of a nutritionist is important, because the calculation of carbohydrates will vary according to the needs of the person. You must also know the amount of carbohydrates that a food provides, so that the person does not exceed the amount of carbohydrates that was stipulated.

How to Do the Low Carb Diet
To follow the low carbohydrate diet, you should especially remove simple carbohydrates from your daily diet such as white sugar, brown sugar, refined flours, white rice, pasta, soft drinks, sweets and sweets. In addition to this, depending on the amount of carbohydrates you have in your diet, it may be necessary to restrict the amount and consumption of complex carbohydrates such as oatmeal, bread and pasta, for example.

The amount of carbohydrates that must 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 no side effects such as pain arise. headache, 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 like eggs, cheeses, avocado and coconut nuts. Lunch and dinner should contain raw or cooked salad, protein, and olive oil, plus a small serving of carbohydrates.

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;
• Fish preferably fatty such as salmon, tuna, trout and sardines;
• Eggs and cheeses;
• Olive oil, coconut oil and butter;
• Walnuts, almonds, hazelnuts, merey or cashew;
• Seeds in general such as: chia, linseed, sunflower and sesame;
• Unsweetened coffee and teas.
  In the case of cheese, milk and yogurt, they can be included by controlling the quantities. Milk could be substituted for coconut or almond milk, for example, whose carbohydrate content is much lower. It is important to accompany the Low carb diet to ingest between 2 to 3 liters of water daily.

Forbidden food
In this diet it is important to avoid all foods that have a high amount of carbohydrates. For this reason, the nutritional label of the food should be consulted 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 toasts;
• Trans fats: packaged potato chips, pre-cooked frozen meals, margarine;
• Processed meats: turkey breast, sausage, salami, mortadella, bacon, ham;
• Others: white rice, pasta, couscous, cornmeal, oats, corn, white beans, chickpeas.
  An important tip is to try to avoid all kinds of industrialized products, since they normally contain a high concentration of carbohydrates, giving preference to natural foods and as little processed as possible.