Carb Article

Essential guide to learn how to lose weight by eating consciously
Introduction:
Everyone has asked themselves the same question at some point

in their lives: can you lose weight without doing a lot of exercise?
And despite what many nutrition and sports experts say, the
answer is YES, you can lose weight without having to spend half
the week burning calories like crazy in the gym.
The key to achieving this? Improving our diet and eliminating from it all
carbohydrates harmful to our health and our figure.
Of course, no one doubts that doing some form of is essential to lead a

healthy life and to lose weight in a healthy and fast way, so no healthy
meal plan can be really effective if we do not accompany it with daily
exercise, even if it is moderate.
Ultimately, you can not reach an adequate weight if the number of

calories we eat is less or equal to what we burn, so nothing that we
explain throughout this diet article will be fully effective if you introduce a
certain exercise routine in your life.
On the other hand, another of the big questions that has generated
thousands of debates and research among nutrition experts is this:
carbohydrates are the main culprits that we do not get to lose
weight? Does a healthy diet necessarily have to be one in which
carbohydrates hardly play a role? And the answer is still not
entirely clear, because the truth is that carbohydrates are an
essential element in our diet, the problem is that most people do
not know how to identify them, nor dose them properly.
Nowadays, there are millions of people who are forced to follow a low-
carbohydrate diet, either for health reasons (they suffer from type 1 or 2
diabetes) or to lose weight, however, surveys reveal that a large majority
of these people do not achieve what they set out to do and are frustrated
by not seeing any change and having to give up eating more tasty food.
Which brings us to the last question we will answer in this article:
to lose weight, do you have to starve yourself and give up tasty
foods? And the answer is no, of course not.
Then, to help all those who are trying to lose weight and do not
know what kind of diet to take, or for those who are already
carrying out some kind of low-carbohydrate diet and do not see
much effect, we will develop a simple food guide where we will
explain the whole truth about carbohydrates, the types of
carbohydrates that should be consumed daily and other key tips to
lead to lose weight with little physical effort.
Let's get started!
Essential guide to learn how to lose weight by eating consciously
What is a low carb diet?
In professional terms, a low-carbohydrate diet is any diet in which no

more than 130 grams of carbohydrates are consumed daily, regardless
of the type of carbohydrates. Now, what is actually done in this type of
diet is to reduce the number of carbohydrates we eat and increase the
amount of healthy fats. A somewhat contradictory statement, isn't it? Will
a high-fat diet help me lose weight? Yes, that's right. The key is to know
how to recognize the type of fats we should eat and to choose the right
carbohydrates to combine them with.
In the last decade there have been all kinds of dietary plans that
encouraged us to reduce the intake of "fats" because that would be the
only way to lose weight and reduce the risk of diseases associated with
overweight, but the truth is that what we have to reduce are sugars and
refined starches to achieve this and not fats. And where are most of
these harmful sugars present? In carbohydrates.
Both fats and carbohydrates are a key element in our diet as long as
they are "healthy", so our main mission will be to learn to identify them
and gradually introduce them into our diets. For example, foods such as
fish, extra virgin olive oil and avocado (very present in all healthy diets
around the world right now) are very rich in fats, but in healthy fats that
help our body to function and regulate its metabolism, providing us with
a very high nutritional level but with a very low caloric level.
Carbohydrates, on the other hand, are macronutrients present in many

foods and beverages that contain glucose and allow our body to obtain
the basic energy it needs to function. Now, are all types of carbohydrates
valid to fulfill this function? No, only those classified as natural
carbohydrates that will provide us with a low sugar index, while providing
us with all kinds of vitamins, fiber and minerals essential for our well-
being.
What kind of carbohydrates are there and what is the

recommended daily amount to be ingested?
Carbohydrates are naturally present in many foods and beverages, such

as fruit, cereals, seeds, milk, legumes and nuts. This group of
carbohydrates is the one that should always predominate in our diet,
since having a natural origin they contain a high content of healthy fiber,
at the same time that they are foods free of processed starches and
refined sugars. However, over the years, large food companies have
been altering the content of these foods, enriching them with high
amounts of sugars or processed starches that only harm our health and
make us gain weight.
Some of these products are now known as "ultra-processed", as is the

case of industrial pastries or sugary drinks, foods that not only have a
high number of calories and few nutrients, but are also rapidly absorbed
by the bloodstream causing high blood sugar peaks, which in turn is not
only dangerous but also increases our feeling of hunger and invites us to
continue eating.
There are several studies that, according to certified sources, explain

that those people who regularly consume refined cereals and flours have
a greater predisposition to overweight and to develop cardiovascular
diseases and diabetes. On the other hand, these same studies revealed
that people who consume processed carbohydrates have a much higher
abdominal fat index than people who choose to eat natural and low-fat
cereals, such as oats, brown rice, chia or quinoa. Thus demonstrating
that refined carbohydrates are the main enemy of diets and not
carbohydrates in general, being essential to learn to differentiate them
and integrate them into our meals properly.
How much carbohydrates per day?
According to experts, if a person's average daily calorie intake is 2000

calories per day, at least 50-60% of these calories should be composed
of carbohydrates. This means that each day we should aim to eat
between 1000 to 1300 calories from natural carbohydrates, which will
translate to about 330 grams of carbohydrates per day divided evenly
among the five meals we eat.
Do you want to have more control over the number of carbohydrates you
consume and their composition? Then you should pay close attention to
the labels that foods are required to carry to inform the consumer of the
calories contained in that food. Likewise, that label can also inform you
about the type of carbohydrates that comprise that food, such as
starches, refined or natural sugars and fiber, and the amount of each of
these ingredients separately.
In this way you can keep a much tighter control of the number of
carbohydrates you consume, while controlling the amount of starches
and sugars you ingest from them, something really essential for those
people with diabetes problems and who need to always have very
controlled glucose levels.
The ideal diet for weight loss: choosing carbohydrates wisely
A diet low in the main macronutrient has proven to be one of the best
ways to lose weight, without having to completely eliminate
carbohydrates from your life, or having to stop implementing other daily
routines in your life that enhance all its benefits, such as moderate
exercise or increase the quality of our sleep. Below we will list one by
one the types of foods that will help you to have a balanced and low
carbohydrate diet, without being considered a ketogenic diet.
Take note!
Increase the consumption of legumes
Do you want to eat a diet low in saturated fat but rich in nutrients? Then
you need to increase the consumption of legumes in your life. Legumes
such as peas, chickpeas, beans or lentils, are some of the most
nutritious foods that exist, providing us with low amounts of fat in
exchange for a high content of iron, magnesium, potassium and other
equally beneficial fibers.
In addition, legumes are also a natural source of protein, which is ideal

for strengthening all our muscles without the need to resort to processed
products with very harmful artificial proteins.
Low-fat dairy products
Many of us make the mistake of consuming processed dairy products

that contain high amounts of added sugars, which eliminates their high
nutritional value and will only provide us with saturated fats. Try to get
into the habit of carefully checking the labels of all the dairy products you
normally consume and when you go shopping do the same to avoid
making the same mistake, trying to increase your intake of yogurts, milk,
cheese and other dairy products rich in protein and calcium of natural
origin.
Say goodbye to refined sugars
It is essential that you restrict to the maximum the intake of refined

sugars in your day to day, being the ideal according to experts that the
amount we consume per day of this ingredient does not account for
more than 10 percent of total daily calories. As we have explained
throughout this health article, carbohydrates rich in refined sugars are
the main enemy of overweight and diseases such as diabetes, so
eliminating them from our diet is essential to achieve weight loss.
Opt for whole grains
Whole grains are the best alternative to refined cereals, as they contain
a high amount of fiber and essential vitamins, such as all those
belonging to the group of B vitamins, while refined cereals do not contain
these nutrients and have a high value of saturated fats that will make us
raise our weight and our blood sugar dangerously. Oats, rye, chia,
sesame and other whole grain cereals are some of the best options you
will find in the market, being all of them very versatile and suitable to eat
with lunch, snack or even as a side dish in your lunch and dinner salads.
Fruits and vegetables with high fiber content
Whole fruits and vegetables should be present in any healthy diet, as

they are high in essential nutrients, fiber and natural sugars that are
healthy and essential for energy. Whether you eat them whole, canned
or dehydrated, fruits and vegetables are high in water and fiber, which is
not only beneficial to our health, but also makes us feel satiated and
prevents us from snacking.
Lean meats
Lean meats are a perfect option to compensate for a low-carbohydrate

diet, providing us with high amounts of natural proteins, energy and a
pleasant feeling of satiety. Experts recommend us to introduce lean
meats in our weekly diet, so that between 30 and 40% of the proteins we
ingest come from this food, either from baked chicken breasts,
sautéed hamburgers, turkey skewers, etc.
Other ways to help you lose weight quickly
Gentle weekly exercise
As we told you at the beginning of this ebook on nutrition, no diet could

be entirely good if it is not complemented with some exercise, even if it is
moderate and occasional. Therefore, try to choose two or three days of
your week that you think you will have more time to do some unhurried
sport and start practicing it gently but steadily: one-hour brisk walks,
cycling, pilates with the help of a teacher or swimming in the pool. Any of
these activities will enhance the effects of your diet and make you feel
much better, do not hesitate.
Getting more and better sleep
Many studies have already shown that people who do not get enough
sleep are more prone to overweight and poor eating. The reason? A
hormonal imbalance that occurs when the person does not sleep too
much, causing the body to generate too much grenil, the hormone
responsible for appetite, and not enough leptin, the hormone that does
not make you feel satiated.
In this way, people with severe sleep problems will not only feel much
more tired, but also have an uncontrollable urge to eat at all hours to
compensate for this hormonal imbalance. Therefore, try to sleep more
and better so that your body can eat properly and without hormonal
problems in between.
Create your food diary
It may seem strange to you, but there are several experts in nutrition and
psychology who say that writing down in a notebook everything we eat
throughout the day is a good way to control ourselves, finding out at
what times of the day we tend to be hungrier and what bad habits we
should start to change in order to lose weight. Seeing explicitly
everything we eat in a day will give us a more realistic view of our
progress and make us more aware of everything we do wrong or right in
the process.
Hydrate yourself is also to control your weight
Has it ever happened to you that you think you are hungry, when in
reality you are thirsty? Our body sends us similar signals when we are
hungry or thirsty, so many of us confuse them and try to fill that
emptiness eating between meals (and usually foods rich in sugar), when
in fact we just need to hydrate ourselves. To avoid this, the best thing to
do is to always carry a bottle of water with us, about 250 ml
approximately, and take small sips every hour. This way we will always
be hydrated and will increase our feeling of satiety between meals.
In conclusion, to the initial question we posed at the beginning of

this diet article, now the answer seems a little clearer: it is possible
to lose weight by eating carbohydrates, if we know what kind of
carbohydrates to eat. Likewise, we have also revealed that diseases
as dangerous and common as diabetes can also be prevented with
low-carbohydrate diets and free of processed foods, thus taking
care of our health and our weight. We hope that all the information
and advice given in this small ebook will be of great help to all those
people who are desperately looking for solutions to their overweight,
either for aesthetic or health reasons.
Enjoy it!

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Essential guide to learn how to lose weight by eating consciously

Everyone has asked themselves the same question at some point

Of course, no one doubts that doing some form of is essential to lead a

Ultimately, you can not reach an adequate weight if the number of

Let's get started!

Essential guide to learn how to lose weight by eating consciously

What is a low carb diet?

In professional terms, a low-carbohydrate diet is any diet in which no

Carbohydrates, on the other hand, are macronutrients present in many

What kind of carbohydrates are there and what is the

Carbohydrates are naturally present in many foods and beverages, such

Some of these products are now known as "ultra-processed", as is the

There are several studies that, according to certified sources, explain

How much carbohydrates per day?

According to experts, if a person's average daily calorie intake is 2000

The ideal diet for weight loss: choosing carbohydrates wisely

Increase the consumption of legumes

In addition, legumes are also a natural source of protein, which is ideal

Low-fat dairy products

Many of us make the mistake of consuming processed dairy products

Say goodbye to refined sugars

It is essential that you restrict to the maximum the intake of refined

Opt for whole grains

Fruits and vegetables with high fiber content

Whole fruits and vegetables should be present in any healthy diet, as

Lean meats are a perfect option to compensate for a low-carbohydrate

Gentle weekly exercise

As we told you at the beginning of this ebook on nutrition, no diet could

Getting more and better sleep

Create your food diary

Hydrate yourself is also to control your weight

In conclusion, to the initial question we posed at the beginning of

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