What is low carb?
Definition of low carb
Low carb stands for "low carbohydrates", i.e. a low-carb diet. This mainly involves reducing carbohydrates from sugar and starch and instead consuming more protein, healthy fats and fibre from vegetables.
Basic principles of the low carb diet
- Reduce carbohydrates significantly
- Increase protein moderately
- Include healthy fats such as olive oil, nuts and avocados
- Eat lots of vegetables
- Avoid sugar and white flour products
Difference to other diets
In contrast to a low-fat diet, low carb focuses on healthy fats. Unlike a ketogenic diet, which is extremely low in carbohydrates, low carb allows a moderate amount of carbohydrates, especially from vegetables.
Benefits of low carb
Weight loss
Studies show that low carb is effective for weight loss. By avoiding sugar and starch, insulin levels are kept low, which promotes fat loss.
More energy and fewer cravings
Carbohydrate-rich meals cause blood sugar levels to rise quickly and then fall again. This leads to cravings and fatigue. With low carb, blood sugar and energy levels remain more constant.
Health benefits
Research suggests that low carb can reduce the risk of type 2 diabetes, heart disease and certain types of cancer. Inflammatory processes in the body are also reduced.
Eating low carb
Recommended foods
- Vegetables such as broccoli, spinach, courgettes, peppers
- Pulses such as lentils and beans
- Eggs
- Fish and lean meat
- Nuts and seeds
- Healthy oils such as olive oil or coconut oil
Foods, that should be avoided
- Sugar and sweets
- White flour products such as bread, pasta and pastries
- Soft drinks and fruit juices
- Potatoes
- Finished products and fast food
Low carb recipes
Low carb recipes are delicious and easy to prepare. Classics such as omelettes, salads and smoothies can be perfectly incorporated into your low carb diet. From simple snacks such as vegetable sticks with dip to sophisticated main dishes such as courgette lasagne or cauliflower pizza - there are no limits to your creativity! Get inspiration from cookery books or recipe sites on the internet. There you will find hundreds of ideas for low-carb dishes that are quick to prepare and taste fantastic. So your low carb cooking is guaranteed to never get boring!
Low carb vegan?
Even as a vegan, you don't have to sacrifice enjoyment with low carb. There are numerous plant-based protein sources such as tofu, tempeh, seitan and pulses that can be transformed into delicious dishes. Combined with fresh vegetables, healthy fats from nuts, seeds or avocado and wholemeal products in moderation, this results in a wholesome diet without animal products. With a vegan low carb diet, pay particular attention to a sufficient supply of nutrients such as vitamin B12, iron, zinc and omega-3 fatty acids. With a little creativity, you can also conjure up delicious vegan low carb meals that provide you with energy and help you lose weight.
Implementation in everyday life
Preparation and planning
In order to successfully implement low carb, good preparation is important. Plan your meals and shopping in advance. Always have healthy snacks such as nuts or raw vegetables with you.
Eating on the go and in restaurants
Low carb can also be implemented on the go. Choose clear soups, salads, fish or meat with vegetables. Ask for sauces and dressings to be served separately.
Low carb in the family and at work
Talk to your family about your change in diet. Perhaps you can motivate them to join in. However, a low carb diet is not suitable for children and teenagers. At work, bringing your own meals and snacks can help.
Possible difficulties and solutions
Carbohydrate cravings
Carbohydrate and sweet cravings can be particularly strong at the beginning of a low-carb diet. Stay consistent, over time it will subside. Treat yourself to a small low-carb sweet from time to time.
Avoid nutrient deficiencies
When low-carbing, make sure you eat a balanced diet to avoid nutrient deficiencies. Eat lots of nutrient-rich vegetables and treat yourself to pulses. Make sure you get enough fibre.
Social pressure
Not everyone will understand your change in diet. Be polite but firm. Invite friends over for a low-carb cookery evening. Or look for like-minded people in low carb forums.
Who particularly benefits from low carb?
Overweight people
Low carb is ideal for people who are very overweight. The low-carb diet supports long-term weight loss without starving.
Diabetics
Type 2 diabetics benefit enormously from low carb. By reducing carbohydrates, blood sugar levels can be stabilised and medication can often be reduced.
Sportspeople
Sportspeople also use low carb to improve their performance and reduce body fat. A low-carb diet is particularly popular in endurance sports to boost fat burning.
Conclusion
Low carb is a healthy and effective way to lose weight, stabilise blood sugar and get fit. It is important to choose the right foods and do some preparation. This makes low carb fun and you benefit from all the advantages of this diet. Give it a try and start your low carb life today!
Frequently asked questions
What can you eat on low carb?
Low-carb diets include protein-rich foods such as meat, fish, eggs and pulses as well as healthy fats from nuts, seeds, avocados or oils. Carbohydrates are mainly absorbed through vegetables. Dairy products and fruit are also allowed in moderation.
What should you not eat on low carb?
With low carb, you should avoid highly processed foods, sugar, white flour, soft drinks and savoury snacks such as crisps. Starchy foods such as potatoes, rice or pasta and most baked goods are also rarely on the menu.
Which bread can you eat on low carb?
Classic white flour breads are taboo with low carb. Instead, you can bake bread with nut, coconut or almond flour. High-protein low-carb breads with linseed, chia seeds or sesame flour are also a good choice.
