The low carb diet is very popular among people looking to lose weight, control blood sugar and improve metabolic health. However, this dietary approach requires medical care and guidance, as it involves a considerable reduction in carbohydrate consumption and not everyone can benefit from the practice.
In this diet, the removal of carbohydrates from the diet, such as bread, pasta, sugar and some grains, aims to make our body use its own fat reserves as a source of energy, resulting in weight loss and greater sugar control. in the blood. “We reduce foods rich in starch, some fruits that are rich in carbohydrates and prioritize foods rich in protein and fat”, says Andrea Bottoni, nutritionist at Hospital Alemão Oswaldo Cruz.
Discover the types and how to follow a low carb diet
You’re wrong if you think that a low carb diet is all the same. The amount of carbohydrates ingested may vary. Below are the main variations, which differ in the percentage of calories derived from carbohydrates:
- Moderate low carb (30% to 40% carbohydrates): Suitable for those looking for a slight reduction in carbohydrates, it allows a greater amount of foods rich in fiber, fruits and whole grains.
- Standard low carb (15% to 30% carbohydrates): This is a more restrictive approach that significantly reduces carbohydrate consumption and increases protein and healthy fat intake, such as olive oil and avocado.
- Strict low carb (5% to 10% carbohydrates): In this type, carbohydrate consumption is extremely low, with the aim of putting the body in a state of ketosis, where it uses ketone bodies (produced from fat) as the main source of energy. It is a more radical diet and must be monitored by a health professional.
“In low carb, carbohydrate values are below 40% of daily caloric intake. Therefore, for example, a person with a daily need of 2,000 kcal can only consume 800 kcal from carbohydrates, which would translate into just 200 g of this nutrient per day. But this value can vary according to how restrictive this diet will be to achieve the goal of the person carrying it out. This variation varies based on the individual’s characteristics, such as weight, level of daily physical activity, diet objective, among others”, details Uerá do Couto, nutritionist at Hospital do Servidor Público Estadual (HSPE).
Who can and who cannot do it?
This type of diet is mainly recommended for people looking to lose weight, reduce body fat and improve metabolic health.
“The diet is recommended for people who want to lose weight, control blood sugar or improve insulin sensitivity. It can benefit people with insulin resistance, pre-diabetes and . It can also be useful for those looking for a more balanced and nutrient-rich diet, reducing their intake of ultra-processed foods”, explains Thais Mussi, endocrinologist and nutritionist.
Some audiences, however, have no indication to follow this modality, according to the professionals interviewed by the report. Pregnant and breastfeeding women are among the groups that should not follow it.
“People with kidney or liver conditions or eating disorders should be cautious and only follow the diet with medical advice. Furthermore, high-performance athletes or people who practice intense physical activities may need a greater amount of carbohydrates to sustain energy levels”, adds Mussi.
Don’t try to do it on your own!
Another important warning is to always seek guidance from health professionals to follow a low carb diet. Thus, it will be adapted to each person’s reality, considering factors such as routine, food preferences and nutritional needs, as the diet involves important adjustments in macronutrient intake.
Following this type of carbohydrate-restricted diet without supervision, especially with a drastic reduction in certain food groups, can cause symptoms such as headache, bad mood, dehydration, excessive tiredness and fainting.
