Low-Carb (formed from low and carb, the abbreviation for carbohydrates) refers to various diets, in which the proportion of carbohydrates in the daily diet reduced. (Source: Wikipedia) "Various diets" is still very moderately expressed. Since the trend from the USA moves more and more to Europe, there are new and different approaches to the topic of low carb.
It is especially important to me that you understand that low carb is not primarily a diet. The term "diet," translated from Greek, actually indicates a change in lifestyle. It does not refer to a temporary change in eating with the primary goal of weight loss. The many advantages of a low-carb diet can, however, be combined wonderfully with a menu.
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The Basics Of Low-Carb Nutrition
The real main objective of this diet is to focus on the nutrition of our ancestors: during the 20th century, the average consumption of carbohydrates per day (per person) has increased considerably. The results are modern diseases such as diabetes and probably dementia. With the help of a low-carb diet, we try to reduce the carbohydrates in our food consciously, but not to ban them!
That' s a small but subtle difference. Carbohydrates are not evil, and they are not the main reason why we gain weight. First and foremost, these are the calories - and calories come from all three primary nutrients.
There is no better - general - definition of low carb. Each nutritional approach establishes its guidelines, limits, and specifications based on these basic rules.
What happens when I start eating Low-Carb?
Carbohydrate is sugar. Our body (especially the brain) needs sugar. It needs carbohydrates. A low-carb diet or the conversion to this form changes the body's metabolism. It begins by promoting catabolism. Catabolism is the transformation of complex substances into simple structures in the body. Decomposed into these simple components, they are usable for the organization. It uses them to supply the body with the urgently needed energy to maintain bodily functions. If the body receives the carbohydrates through food, it can also obtain the energy it needs from them. For him, this kind of energy production is even convenient, since it is less complicated than the catabolic conversion.
If you absorb too much energy through food, the body stores this energy in fat cells; if necessary, it can then fall back on it. With the help of the low-carb catabolic diet, the attempt is made to encourage the body to produce energy again. The body burns massive amounts of fat. The body then recovers the stored energy from this fat. The whole works in the sense of a Diet; however only, if you take fewer calories to itself than your body needs on the day.
Which foods are Low-Carb, and which are not?
On the internet, many (from my point of view) very senseless myths and rules spread. But unfortunately, they are persistent and make life difficult if you stick to them. There are various "limit rules" for carbohydrates per meal or per day ("no more than 10g carbohydrates per meal or per ingredient (10/100 rule)") or even the ban on individual foods (such as bananas). But the problem is: I love bananas. They are damn delicious!
You've Cut Carbs. Now, What Do You Eat?
If you want to restrict yourself in this way, please do so. But I certainly do not. The question "which food is low carb and which is not" is best answered by every one for himself. Of course, you should set yourself limits, but these limits are individual for each person and body.
But: No matter how much you also discuss, but food such as refined household sugar, bread, and pasta from wheat are entirely on the red list. You can find a detailed list with my assessment of low-carb suitability (that's not a "must, must, must" list) on my food list.
How many Carbohydrates should I eat per day?
This question, too, cannot be answered in general terms - for the same reasons. Each body is different (bigger, smaller, thicker, thinner, more massive, lighter), and for each person, low carb means something different. Of course, it makes sense to set a daily limit, but don't try to start with general values like 30g, 50g, or 100g carbohydrates per day. Neither you nor your body can do anything with that.
But all in all, it's still low carb. For some more, for others less. The best way for you is to experiment and find the right limits for yourself. Please proceed according to the principle of evaluation: Create your nutrition plan and follow it through until you find a mistake. Correct the error and continue according to the diet program. If at some point you don't have to correct anything, you know the plan is right. It is also the answer to the above question.
How do I lose weight?
If you want to lose weight with low carb, there's only one main rule. This rule is the only rule that applies to any diet in the world. - And has nothing to do with low carb: You can only lose weight if you consume fewer calories than your body burns. First of all, utterly independent of carbohydrates. As already written, the advantages of low-carb nutrition have a lot to do with your motivation and the right body feeling. Only if both are consistent, will you not only be able to switch to a new diet, but also consume fewer calories than you consume? There is no other way to lose weight with low carb. However, in theory, it does not matter whether the calories come from carbohydrates, fats, or protein.
How does a low-carb diet look in practice? How to start?
First of all, try replacing some of the carbohydrates with the other two nutrients, fat, and protein. But this is only possible to a certain extent because all three primary nutrients are essential for the survival of our body. For some fats, it is even necessary for us, to eat them because it cannot produce them itself. The majority of a low-carb diet, therefore, looks like this:
p style="text-align: justify;">Of course, you can also consume carbohydrates during the low-carb diet. Carbs divided into long- and short-chain sugars. The long chains, as they occurred in whole grains and spelled, are not so easy for the body to break down. It needs more time - and more energy. That means we are full for longer, and there is no immediate return to ravenous hunger. How should you start your conversion? The best thing to do is to change only a few things. Try to reduce the carbohydrates first only with a daily meal. Or try to drink only mineral water instead of juices, sodas, and soft drinks. If you make progress here, you can expand your rules.