What is a low carbohydrate diet?
In addition to fats and proteins, carbohydrates are among the macronutrients. Short-chain carbohydrates give us energy quickly, but are also considered fattening.
A low-carb diet aims to eat fewer carbohydrates. For this reason they are Bread, potatoes, pasta, rice, sweets and sugary drinks taboo. The purpose behind it: With the help of a low carb diet, fat loss will be accelerated. If there are not enough carbohydrates for energy supply, the body turns to other sources and draws on its fat stores. This form of nutrition is particularly popular for rapid weight gain.
Benefits of a low carbohydrate diet
If we eat simple carbohydrates, for example in the form of white flour products, the blood sugar level rises, insulin is released, and the hormone transports sugar to the cells. Constant release or too much insulin can make you sick in the long run: possible consequences are diabetes, obesity, and cardiovascular disease.
In addition, insulin affects fat metabolism and inhibits fat breakdown. The downside: As fast as our blood sugar rises, it also falls back, so food cravings are almost inevitable.
What does a low-carb eating plan look like?
With a low-carb diet, you reduce your carbohydrate content. In moderation, a maximum of about 45 percent of total energy intake should be supplied as carbohydrates. Tip: If you have trouble avoiding carbohydrates, you can eat small amounts of pseudocereals such as quinoa, amaranth or buckwheat or use legumes such as chickpeas or beans.
Vegetables are an important part of the low-carb diet. Low-calorie varieties include green leafy vegetables, zucchini, broccoli, mushrooms, tomatoes, and bell peppers. Starchy vegetables such as potatoes, corn, and parsnips should be avoided. And the fruit? Some varieties have a high proportion of fructose. These include bananas, pears, grapes, dates, and figs. Varieties that are low in fructose and therefore popular on a low-carb diet include berries, apricots, oranges, kiwis, papaya, and watermelon.
Those who eat low carbohydrates should increase their protein content to prevent muscle breakdown. Also, proteins are considered healthy fillers that keep your blood sugar level steady. Depending on how much you exercise, you should consume 0.9 to 2 g of protein per body weight. Eat protein-rich foods, such as fish and poultry, especially at night. Thanks to the protein, the metabolism is stimulated and, consequently, the burning of fat at night increases.
There is still a widespread misconception that you should avoid fat on a low-carb diet. Healthy fats are essential. Because unsaturated fatty acids help the body absorb vitamins and have a positive effect on cholesterol levels. Good suppliers are olive oil, oily fish, nuts and seeds.
Also interesting: Low Carb: avoid these typical mistakes >>
Low carb eating plan for 3 days: