Dieta low carb: o que é e para quem é indicada?
De tempos em tempos, surge a “dieta da vez”, que promete enxugar vários quilos — nem sempre da forma mais saudável possível. A que mais se comenta nos últimos meses é a dieta low carb.
Sabe o clássico pão na chapa com expresso pela manhã? Na low carb, nem pensar! O termo, do inglês, significa baixa quantidade de carboidrato — nutriente que dá energia, mas também pode inflamar e engordar em excesso.
A ideia, então, é ingerir uma quantidade menor de carboidratos — se comparado a dieta convencional —, fazendo substituições e elaborando cardápios focados em proteínas e fibras.
Como citado, o nutriente, que tem sido apresentado como vilão, é necessário para o corpo. Por isso, a ajuda de um nutricionista é indispensável nessas horas, pois esse profissional saberá dosar e elaborar um plano alimentar para cada paciente.
A seguir, tiraremos as principais dúvidas sobre a dieta low carb. Confira!
Qual o efeito do baixo nível de carboidrato no corpo?
Existem muitas teorias que explicam o sucesso da dieta low carb. Uma delas é o controle da glicose sanguínea: o alto nível de carboidrato no corpo provoca variação nas taxas de glicose no sangue, o que se traduz em fome pouco tempo depois de cada refeição.
Isso acontece porque nossas células precisam de insulina para absorver a glicose e, quando o excesso de açúcar sai de circulação, nosso cérebro recebe um sinal de que o corpo precisa de mais glicose.
Além disso, a insulina estimula a lipogênese, que é a produção de gordura. Com a dieta low carb, estoques de gordura são utilizados como fonte de energia — ou seja, é mais fácil de gastar e, consequentemente, perder peso.
Outro efeito sentido logo nos primeiros dias de dieta é a diminuição da vontade de comer doces e outros carboidratos refinados (pães e massas brancas), além de alimentos processados.
Quais os resultados esperados com a dieta low carb?
Os resultados esperados com a dieta low carb são três:
- mudança dos hábitos alimentares, auxiliando na reeducação alimentar e consequente diminuição de açúcar e alimentos processados;
- controle da fome;
- substituição da principal fonte de energia do corpo, passando dos carboidratos para as próprias reservas de gordura.
Quais são os riscos?
Ao tirar o consumo de boa parte dos carboidratos, a dieta low carb pode afetar o funcionamento correto do cérebro, a disposição para realizar tarefas simples do dia a dia e até mesmo o crescimento muscular.
Outro risco é a alteração no pH do sangue. Com o aumento do consumo de proteínas, o sangue pode ficar muito ácido, o que pode levar a complicações como a osteoporose.
Se feita de forma equivocada, a dieta pode causar diminuição em excesso da massa magra, irritabilidade, dores de cabeça, queda de pressão e sobrecarga da função renal — resultado do excesso de proteínas.
Quando a dieta low carb não é indicada?
Quem já sofre com insuficiência renal não pode seguir a low carb, assim como quem tem diabetes ou insuficiência cardíaca e renal.
Atletas e praticantes de atividades físicas também precisam consultar um nutricionista, pois podem acabar se sabotando ao cortar carboidratos sem um acompanhamento.
Caso esteja considerando aderir à dieta low carb, busque o auxílio de um profissional da área, que poderá calcular a quantidade exata de carboidratos a serem ingeridos e elaborar um cardápio balanceado.
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