• Healthy Living Diet to lose weight in a week without rebound with these expert tips
  • Healthy Living What are the foods with fewer calories
  • Healthy Living 1,200 calorie diet to lose weight without going hungry: tips and weekly menu

A low-carb diet can help you lose weight and bulk. Its starting point is a significant reduction in the consumption of said macronutrient, which is replaced by foods rich in protein and healthy fats.

What is a low-carb diet?

This diet, as its name suggests, is a weight loss plan in which carbohydrate intake is reduced. The goal is to create a caloric deficit, so that your body burns fat for energy and you lose kilos.

Benefits of a Low Carb Diet

Dr. Borja Bandera explains the advantages of a low-carbohydrate diet.

  • No calorie counting is necessary.
  • It has a high satiety index.
  • It keeps lean dough well.
  • Decreases cravings for eating.
  • Helps avoid digestive problems.
  • Improves glycemic control.
  • It has cardiovascular benefits.
  • Provides metabolic benefits.

What can I eat on a low-carb diet?

A low-carb diet bets on vegetables, such as broccoli, cauliflower, zucchini, peppers and spinach. Another of its star products is avocado. It also includes eggs, different types of meat (chicken, turkey, lamb and pork), fish, seafood, almond milk, fatty cheeses and red fruits. Also, use butter and olive oil for cooking.

What are the foods that do not contain carbohydrates?

Products of animal origin (meat, fish, milk, eggs ...) and olive oil are the main foods low in carbohydrates, since they provide other nutrients: fats and proteins.

What fruits and vegetables have no carbohydrates?

Low-carb fruits are blueberries, kiwi, apple, avocado, pomegranate, strawberries, orange and guava. On the other hand, some of the low-carb vegetables are asparagus, tomatoes, kale, bell pepper, spinach, zucchini, and chard.

View this post on Instagram

How to replace carbohydrates at breakfast?

Foodspring experts recommend several breakfast products that are low in carbohydrates: muesli, berries, nuts, chia seeds, protein pancakes with peanut butter and banana, avocado with fried egg and smoothie with coconut and raspberry.

What is the bread with the least carbohydrates?

Whole wheat bread provides fewer carbohydrates than white bread. You can also try rye bread or bread made with oatmeal.

What happens if a person stops consuming carbohydrates?

Mayo Clinic indicates that a strong restriction of carbohydrates causes the body to burn fat for energy, but warns of its possible side effects: muscle cramps, bad breath, headache, fatigue, constipation and other digestive problems.

View this post on Instagram

Who can't do this low-carb diet?

This diet should not be followed by pregnant or breastfeeding women, people taking medication for diabetes, and those being treated for hypertension.

21-Day Low-Carb Diet

Dietitian Monica Acha exposes in the following video her "21 days challenge to create a habit", a nutritional plan in which she suggests taking a green smoothie daily for three weeks.

Weekly menu of a no-carb diet

Keto Real recommends the following weekly menu for a low-carb diet, with suggestions for breakfasts, lunches and dinners with which you can lose weight.

Monday

  • Breakfast: Egg muffins with cheddar cheese, spinach and sun-dried tomatoes.
  • Food: Broccoli soup with bacon or pieces of tofu.
  • Dinner: Garlic shrimp with zucchini noodles.

Tuesday

  • Breakfast: Scrambled eggs on a bed of fried vegetables with pumpkin seeds.
  • Food: Chicken salad with cucumber, tomato, avocado, almond, onion and mayonnaise.
  • Dinner: Beef stew with mushrooms, onions, celery, herbs and beef broth.

Wednesday

  • Breakfast: Mushroom omelette, broccoli and peppers.
  • Food: Avocado and egg salad with onion and spices in a cup of lettuce.
  • Dinner: Chicken breast seasoned with Cajun, cauliflower rice and Brussels sprouts salad.

Thursday

  • Breakfast: Smoothie with nut butter, spinach, chia seeds, almond milk and protein powder.
  • Food: Shrimp and avocado salad with tomato, feta cheese, herbs, lemon juice and olive oil.
  • Dinner: Steak with garlic and butter, asparagus and mushrooms.

Friday

  • Breakfast: Two eggs, avocado and blackberries.
  • Food: Grilled salmon with leafy green salad and tomato.
  • Dinner: Cauliflower, green beans and mashed chicken breast.

Saturday

  • Breakfast: Scrambled eggs, jalapeños, onions and tomatoes with sunflower seeds.
  • Food: Tuna salad with tomato and avocado with macadamia nuts.
  • Dinner: Pork chops with non-starchy vegetables.

Sunday

  • Breakfast: Keto yogurt and granola.
  • Food: Guacamole, tomato and kale salad. Beef burger without bread.
  • Dinner: Sautéed chicken with broccoli, peppers, mushrooms and homemade satay sauce.

According to the criteria of The Trust Project

Learn more