Low Carb: At war with carbohydrates
Do carbohydrates make you fat? It depends. Find out here what to consider with a "low carb" diet and how you can lose weight deliciously.
from Paulina
“Carbohydrates make you fat” – you’ve probably heard this before. Unfortunately, it’s not entirely unfounded. Want to lose weight and watching what you eat? Then, unfortunately, that also means cutting back on those little fattening foods. Although that might sound like you can’t eat or drink anything at all, don’t worry. There are tons of tips and ways to lose weight healthily and enjoyably. Maybe you simply want to maintain your weight. Low-carb diets can be perfect for that, too. Below, you can read all about what exactly low-carb means and how you can benefit from it.
Your overview of carbohydrates
What you eat every day can be healthy, delicious, or bland. Whether it comes from your own kitchen, the snack bar on the corner, or the kitchen of a gourmet restaurant downtown, all dishes share three main components:
Your body needs these macronutrients to function normally . Carbohydrates take on the role of energy supplier . The English call them "carbohydrates" (hence the abbreviation "carb"). And that brings us to what this is really about: the low-carb diet .
Low-carb diet: The basics
We find it easy to gain weight. Not a kind trait of Mother Nature. Every day we are surrounded by countless tempting foods. The temptation is definitely great for all of us. Ideally, food is freshly prepared, but due to lack of time and inclination to cook, it often comes from the freezer. Perhaps it's even delivered and eaten on the couch or at the desk. While a lean and agile big cat in the wild has to earn its dinner, we don't need to exert ourselves. A few steps to the refrigerator or the front door are enough. And those who don't feel like cooking themselves live on ready-made meals and processed products.
Unfortunately, these are all veritable carbohydrate bombs. Sugar is contained in almost every food, not to mention the countless drinks that are also carbohydrate traps. And this is precisely where low-carb diets come into play as a healthy, alternative way of eating.
Scientists are investigating studies showing that, statistically speaking, the average weight of Germans is steadily increasing. To put it nicely, we're all getting a little curvier. Aside from simply consuming too many calories, sugar (which is a carbohydrate) is primarily responsible. It's our collective downfall.
Simply put: a low-carb diet involves significantly reducing carbohydrate intake . Low-carbohydrate foods like meat, fish, and vegetables dominate the menu, while protein and fat compensate for the neglected carbohydrates. However, be careful not to simply eliminate carbohydrates altogether. The underlying system is much more important, and that's exactly what we'll show you today. It's called "low carb" and encompasses various nutritional concepts and diet plans.
You're familiar with both low-carb and no-carb diets ? Low-carb diets reduce carbohydrate intake (hence the name "low"), while no-carb diets eliminate them entirely. In these cases, protein becomes the primary energy source. Another well-known rule is to avoid carbohydrates in the evening . This can be wonderfully combined with the concept of intermittent fasting. agree.
Low carb diets are suitable for this target group.
Do your jeans still fit and are you looking forward to summer at the beach with a relaxed attitude? Then you seem to have already developed a healthy relationship with carbohydrates. If you also exercise regularly, a low-carb diet isn't necessarily a "must." Of course, any form of healthy eating is great, and low-carb is no exception. But if your main goal is to hopefully shed some pounds , then you should definitely read on.
Those who exercise a lot and also want to build muscle mass need more energy. This also means a larger amount of carbohydrates. Simply put, a low-carb diet is designed for people who are overweight and want to lose weight healthily .
Low carb is also an option for people of normal weight to reduce their body fat percentage and live a healthier and more conscious life.
Perhaps health problems are also what's leading you to a low-carb diet. This way of eating can be beneficial for:
- High blood pressure
- High blood lipid levels
- diabetes
Often, a change in mindset is more helpful than medication. However, you should definitely discuss this with your doctor. Studies have shown that a low-carb diet can significantly improve blood test results. But those who avoid sugary foods definitely live healthier lives.
Your body needs more carbohydrates if you have a low body fat percentage, exercise regularly, and have a lot of muscle mass and little fat reserves. Couch potatoes with a high body fat percentage should definitely avoid carbohydrates.
Low-carb diets
If you delve into this topic, you'll be surprised. Countless dietary approaches are based on eating fewer carbohydrates. We'll briefly introduce you to the most well-known diets:
Atkins diet
At the beginning of the Atkins diet, carbohydrates are almost entirely restricted. This dietary approach relies on increased consumption of fat and protein . This way of eating demands a lot of discipline. Ideally, the amount of carbohydrates should be reduced to less than 30 grams per day. A maximum of 50 grams is permitted. The body is essentially forced into ketosis and begins producing glucose from fat as quickly as possible. We admit: this type of low-carb diet is quite tough at first.
Dukan Diet
In the first phase of this diet, carbohydrates are also very limited. Later, you are only allowed to eat vegetables and a few carbohydrates . The Dukan Diet is divided into four phases. The selection of permitted foods is restricted. However, those who prefer precisely these limited foods can certainly find success with this diet.
Paleo diet
You've probably heard of it: eating like Stone Age people . More than 10,000 years ago, carbohydrates, and likely obesity and modern diseases, were unheard of. The Paleo diet therefore focuses primarily on meat, fish, vegetables, nuts, and fruit . For many people, this way of eating is absolutely perfect if they already enjoy these foods.
Glyx diet
This approach aims to keep the glycemic index as low as possible . "Good" and "bad" carbohydrates have different effects on our blood sugar levels. (We'll explain in more detail later why carbohydrates can be good and bad.)
For the Glyx diet, it's important to know that the diet consists of fruits, vegetables, and whole grains . The goal is a Glyx value of less than 50. Do you love these foods? Yes, perfect!
South Beach Diet
This dietary concept was developed by Arthur Agatston. It's based on a low-carbohydrate, low-fat diet . Three meals a day consist primarily of protein-rich foods . As you can imagine, things are more relaxed on the other days. Perfect for those who lack discipline.
New York diet
The New York Diet was developed by David Kirsch. The American personal trainer has helped many celebrities get in shape and you might already be familiar with him. The diet allows carbohydrates hidden in fruits, vegetables, and legumes . Potatoes, pasta, rice, and bread are banned as starchy side dishes. If you specifically love these carbohydrates, another diet would definitely be more suitable.
Low carb from today: Here's how your diet works
All low-carb recipes reduce carbohydrate intake . That much is certain. However, there are no hard and fast rules. Some people almost completely eliminate carbohydrates. Others only reduce their intake slightly and continue to eat normal portions. Since there are no precise limits, the concept can be quite confusing at first glance. The following graphic illustrates how a low-carb diet can be divided into percentages.
Additionally, keeping a food diary and creating a meal plan can help you. Various food tracking apps can also help you monitor your eating habits.
Tips for a low-carb diet in everyday life
Okay, we admit it. Reading about a diet or nutritional plan is easy enough. But how do you actually apply it in everyday life? We have some helpful tips for you.
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1
Fruit contains a lot of fructose and is therefore not a main component of a low-carb diet. However, you only need to partially eliminate it. Fruits such as citrus fruits, berries, avocados, or melons are also well-suited for a low-carb diet.
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2
A chicken egg contains only one gram of carbohydrates. Eggs provide sufficient protein, fat, vitamins, and minerals.
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3
Don't wait until you're thirsty to drink. By the time you're thirsty, your body is already quite dehydrated (we know this from experience). It's better to drink regularly and beforehand.
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4
Table sugar is composed of simple carbohydrates. Sweets do provide energy, but no vitamins or other nutrients.
The carbohydrates we consume are converted into glucose in the digestive tract and transported via the bloodstream to where energy is needed. Often, however, the body can't process the excess carbohydrates. It essentially pulls the emergency brake. Instead of being transported to muscles, organs, or the brain, the glucose is stored in fat cells. A frustrating situation.
FAQ on the topic of Low Carb
Now you know what advantages a low-carb diet can offer and how easy the switch is. Are you still not quite sure if this way of eating is really right for you? Then we've answered a few questions briefly and concisely at the end.
