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O que beber na dieta low carb?

O que beber na dieta low carb?

 

Se você já está por dentro do que comer, agora é hora de entender o que beber na dieta low carb.

A água deve ser a sua principal maneira de matar a sede. Mesmo que você escolha não seguir uma alimentação low carb.

Tenha o hábito de beber água, economize sua grana, gere menos lixo, ganhe mais saúde e deixe os executivos e executivas das empresas (um pouco) menos milionários.

Mas às vezes dá vontade de beber algo diferente, não é? Para essas ocasiões, falo abaixo de outras opções para o que beber na dieta low carb.

O que beber na dieta low carb | Água com gás

Largar o pão foi fácil, macarrão mais fácil ainda. Mas o maior desafio é largar o refrigerante.

Agora quando você quiser algo diferente da boa e velha água, tome uma água com gás, com rodelas de limão ou limão espremido, e muito gelo.

Então, fica a dica: se você começou low carb e substituiu refrigerante normal ou suco por refrigerante zero/light, a água com gás é uma ótima maneira de fazer a transição e largar de vez o refrigerante.

o que beber na dieta low carb 1

O que beber na dieta low carb | Quanto de água devo beber?

O quanto quiser!

Mark Sisson em um excelente artigo, conta a história de como surgiu a recomendação dos 2 litros diários de água.

Foi após uma série de estudos feita nos anos 40, que concluiu que seriam necessários 1 ml de água para cada caloria ingerida.

Como a recomendação geral é de 2 mil calorias/dia, logo seriam recomendados 2 litros de água/dia, vindos de todas as fontes. Mas em algum lugar nessa história, a sabedoria convencional transformou essa recomendação em 8 copos de água, além do que já está presente na comida que comemos e nas outras coisas que bebemos (café, por exemplo).

E comida de verdade tem água, muita água, que supre boa parte do que precisamos para nos manter hidratados. Você está fazendo um bom trabalho e comendo muitas verduras e frutas low carb? Se a resposta é sim, você está bem hidratado!

Você não gosta da quebra de paradigmas que low carb proporciona? Já derrubamos o mito de que precisamos gastar mais calorias do que consumimos, já quebramos o paradigma de que comer gordura engorda, quebramos o mito de que precisamos comer de 3 em 3 horas e agora mais esse mito quebrado.

Não dá vontade de questionar mais e mais a sabedoria convencional, em todos os aspectos da vida?

O que beber na dieta low carb | Café da manhã

A grande maioria das pessoas antes de iniciar low carb bebe café com ou sem leite, chá ou sucos no café da manhã. Ao começar low carb, são necessários apenas alguns pequenos ajustes, indolores e que junto com outras mudanças de hábitos alimentares, vão levar você a atingir seu peso alvo sem sofrimento.

O que beber na dieta low carb | Café

Café pode ser consumido à vontade, não é necessário ser descafeinado como orienta a primeira edição do livro do Dr Atkins. Na segunda edição essa recomendação já não existe mais.

Para adoçar, use adoçante no lugar do açúcar. O mais natural é a Stévia, A Sucralose não é sintetizada pelo corpo, o que faz do consumo moderado dela uma boa opção para substituir o açúcar.

Se você tentou usar adoçante e não conseguiu, recomendo continuar tentando. Os adoçantes mais baratos como aspartame e ciclamato (que quase sempre são a escolha de cafés e restaurantes, pelo preço) são realmente horríveis, experimente a sucralose e veja se funciona para você.

Seja consciente em relação ao consumo de adoçantes, sempre. Tente ir diminuindo o número de gotas de adoçante no café.

Não se entregue na primeira tentativa, formar hábitos pode ser um processo lento, o normal é que com um ou dois meses de insistência você se acostume.

o que beber na dieta low carb 2

O que beber na dieta low carb | Chás

Chás de ervas de todos os tipos são super recomendados, são zero carbo e quem está começando a usar adoçante vai notar menos diferença do que ao usar o adoçante no café.

Consulte sempre a lista de ingredientes na embalagem para assegurar de que o chá é feito apenas das folhas maceradas.

Os chás de hibisco vendidos em lojas de produtos naturais contém em sua maioria maltodextrina (um adoçante que eleva o nível do açúcar no sangue e pode atrapalhar o emagrecimento), polpa de frutas e corantes. Além disso, seus rótulos apontam quantidades extravagantes de carbos, como 16 gramas em uma porção de 20 gramas do chá.

o que beber na dieta low carb 8

O que beber na dieta low carb | Café com nata/creme de leite

Substitui com maestria o café com leite. Coloque uma ou duas colheres de nata/creme de leite em uma xícara, aqueça no micro-ondas por 30 segundos, adicione o seu café passadinho, o adoçante de sua preferência e misture bem, de preferência com um mini mixer.

Muita gente com algum tempo de low carb consegue ficar totalmente satisfeito com apenas o café com nata, sem precisar comer. É incrível o poder saciante dessa mistura.

Além do café com nata/creme de leite, dá para experimentar versões com manteiga, óleo de coco, leite de coco e outros leites vegetais (menos o de soja, em razão dos antinutrientes que a soja possui e que prejudicam a absorção dos nutrientes pelo organismo).

Uma nota muito importante: é possível que você tenha visto por aí que quanto mais gordura você comer, mais vai emagrecer, e pode ficar tentado a adicionar gordura além do que manda o seu paladar, em cafés turbinados ou nas famosas fat bombs.

Não se engane, emagrecer com low carb é muito mais simples do que isso! Basta obedecer suas próprias lombrigas.

 

O que beber na dieta low carb | Sucos

Em algum momento da história recente, as propagandas de TV nos fizeram acreditar, mesmo que inconscientemente, que sucos de frutas são uma opção mais saudável de bebida do que a água.

Sabe esses comerciais de sucos de caixinha voltados para os pais e mães, que dão e entender que sucos açucarados são a máxima expressão de carinho e nutrição que uma criança pode ter? Pura balela comercial para tomar nossa grana.

E sucos de frutas de verdade? Frutas são saudáveis sim, mas elas contém açúcar (frutose) e seu consumo não deve ser indiscriminado, mesmo que você não precise emagrecer.

No preparo do suco, normalmente as fibras são descartadas, sobrando em grande parte a água e o açúcar.

Tomemos como exemplo o suco mais comumente consumido no café da manhã, o suco de laranja. Em média são necessárias 3 laranjas para um copo de suco.

Cada laranja tem aproximadamente 12 gramas de carbos líquidos, o que dá 36 gramas de açúcar em um copo de açúcar. Traduzindo em sachês de açúcar desses de cafeteria, são inacreditáveis SETE sachezinhos. Ainda acha que suco de laranja é uma boa opção?

Não quer dizer que em low carb as frutas não sejam bem vindas. Elas são ótimas quando consumidas de maneira integral, da forma como saem do pé.
berry smoothie

O que beber na dieta low carb | Refresco em pó sem açúcar/zero/diet/light

Produtos como o famoso Clight tem como principal ingrediente a maltodextrina, que como já disse antes é um adoçante que pode travar ou desacelerar seu emagrecimento. A maltodextrina também está nas gelatinas diet, adoçantes de forno e fogão, chicletes como o Trident e balas mastigáveis sem açúcar.

Mais uma vez em nome da saúde do seu bolso e da natureza, faça um esforço para cortar totalmente esse tipo de produto.

 

o que beber na dieta low carb 9

 

O que beber na dieta low carb | Água de Coco

Apesar do coco ser uma fruta low carb, é na água do coco que está concentrada a maior parte do açúcar. Cada copo de 200 ml água de coco tem 11 gramas de carbos, o que dá mais da metade da cota diária de carbos recomendada para quem perder mais peso.

Então do coco dá para usar a farinha, coco seco ralado (sem açúcar), lascas de coco assadas etc. Apenas a água de coco não é low carb e deve ser evitada.

O que beber na dieta low carb | Leites vegetais

Leites vegetais como o de coco, de amêndoas, de nozes e de castanhas são low carb. O leite de soja, como já mencionei antes, não deve ser consumido assim como qualquer alimento industrializado derivado da soja, devido aos antinutrientes que a soja possui. Leites vegetais podem ser usados nas receitas e também misturados ao café.

O leite de vaca contém lactose (o açúcar do leite) e tem por volta de 9 gramas de carbo para um copo, independente do tipo de leite (inclusive o sem lactose).

O que beber na dieta low carb | Refrigerantes zero/light e águas saborizadas

Refrigerantes zero, light e demais bebidas industrializadas como águas saborizadas e chás são zero carbo? Siiim! E por isso são uma opção saudável? Nãããão!

É basicamente isso: dá para perder peso bebendo refrigerante zero. Nesse meu tempo de estrada low carb vi pouquíssimos relatos de pessoas que destravaram a perda de peso ou passaram a emagrecer mais rápido após cortar o refrigerante zero.

Alguns argumentos para ajudar você a largar o refri: adoçantes baratos, preço absurdo (5 reais para 2 litros de Coca, mais caro do que leite que requer uma vaca de verdade para produzir), geração desnecessária de lixo, quantidade exorbitante de sódio.

o que beber na dieta low carb 3a

 

Fonte: vidalowcarb.com.br

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