A low-carb diet, how to go about it?

Popular belief – and general health recommendations – indicates that the body needs carbohydrates , that is, glucose (because all carbohydrates break down into sugar) . However, this belief is false [1]: the body can function perfectly well by consuming few carbohydrates and entering what is called the state of ketosis, via a ketogenic diet.

Keto or ketogenic diet

Very popular at the moment, the ketogenic diet , very low in carbohydrates , promises a series of health benefits , sustainable and pain-free weight loss , and better energy in general. The basic principle is to drastically reduce carbohydrate consumption and find energy sources in proteins and lipids . The body will therefore use ketones[2] as fuel and create the sugar it needs via gluconeogenesis[3] , that is, from proteins .

A sugar-free diet does not mean excluding sugar itself but carbohydrates in general, keeping a threshold of around 20 grams per day, which will come in particular from natural sources, such as low-carb vegetables, oilseeds, and certain prepared products that respect the principles of this type of diet.

The Different Types of Low-Carb Diets

Keto and low-carb are often grouped together and used synonymously: however, even though both involve reducing carbohydrates , they should not be used interchangeably, as both have their "rules" and can serve different purposes .

An average adult following standard dietary guidelines can eat up to 350 grams of carbohydrates per day (or more, if you follow the advice of eating between 45% and 65% of your daily calories from this type of nutrient). And we're not talking junk food , but starchy foods, wheat, fruit juices, pasta, pastries, etc.

Low-carb

When eating low-carb , carbohydrates are limited to 130 grams per day [4], mainly from vegetables and some fruits . The lipid intake will therefore be less than in keto , because there will be more carbohydrates in a day. The "pros": it is ideal for those who do not want to jump straight into strict keto , to have more choice in terms of fruits or vegetables , for people who have already reached their weight loss goal with keto , and also for some diabetics , especially those of type 1 (always consult with your doctor ).

Keto

Regarding keto , the limit is going to be 50 grams of carbohydrates [5] per day, although information on the Internet talks about being below 20 grams to be in nutritional ketosis . This idea is based on the fact that it could induce the state of ketosis more quickly, as well as boost weight loss more easily [6]. However, one can achieve ketosis by eating 50 grams of carbohydrates from vegetables and some fruits .

How to get started

Starting a low-carb diet can seem complicated and restrictive. However, it is quite simple if you prepare well. The first thing to do is to decide what will be the threshold of carbohydrates to consume per day and, based on this, calculate the daily requirement for proteins and lipids.

The next step will be to eliminate all high- carb products; this may seem difficult: what are the foods rich in carbohydrates ? How do you know? A rule that works very well and simplifies life when you eat keto or low-carb is to limit yourself to consuming raw products, that is to say, proteins – poultry, red meat, pork and its derivatives (beware of hidden sugars), fish and seafood, eggs, cheeses –, good lipids and fruits and vegetables with low carbohydrate content. You can add nuts of different types while paying attention to their carbohydrate content (and especially to the fact that it is very easy to consume too many without realizing it).

Keto-compatible products in sweet or savory versions can also be found on the market, but be careful. Not everything that is labeled keto is necessarily so: several products can create blood sugar spikes or inflammation, hence the interest in buying this type of product in a trusted store :)

To make it easier, here is a table with fruits and vegetables that are compatible with a low-carb diet. Note that some with a higher carbohydrate content (for example, carrots ) can be consumed in moderation.

Food	Net Carbs per 100 Grams
Spinach	1
Lettuce/Salad	2
Lawyer	2
Asparagus	2
Cucumber	3
Zucchini	3
Olives	3
Eggplant	3
Tomato	3
Cabbage	3
Green pepper	3
Cauliflower	4
Kale	4
Broccoli	4
Green beans	4
Red pepper	4
Yellow pepper	5
Brussels sprouts	5
Raspberries	5
Blackberries	5
Strawberries	6
Coconut	6
Lemon	6
Cantaloupe Melon	7
Carrot	7
Onion	7
Beet	7
Celeriac	7

Source: www.dietdoctor.com

To avoid

Obviously, foods to avoid will be anything containing sugar (including fruits and vegetables with lots of carbohydrates), starchy foods, pasta, rice, bread, legumes, cocktails

By eliminating their consumption and eating proteins, good fats and fruits and vegetables low in carbohydrates the body will enter a state of ketosis and will therefore switch to burning fat for energy, using ketone bodies as fuel.

This will not only lead to weight loss [7][8][9][11][12][13][14][15], such as mental clarity, improved mood, better athletic performance, quality sleep, building muscle mass, lower triglycerides, increased HDL, and lower insulin, among others.

In conclusion

A low-carb diet has health benefits[16] that go beyond weight loss. Anyone can benefit from reducing their carbohydrate intake given the impact it has on the human body. The best way to get started on this diet is to eat raw foods, with the vast majority of calories coming from fat and protein and a minority percentage from carbohydrates, especially vegetables and fruits with a low content. Ready-made and substitute products also have their place in this diet, but always paying attention to the ingredients.