This is what the low-carb diet is based on
As the name Low Carb already suggests, this diet is about eating as few carbohydrates as possible.
- Almost all foods contain carbohydrates in more or less high concentrations, and there are different forms of carbohydrates.
- Simple carbohydrates such as household sugar drive up the insulin level – and thus the well-being – very quickly. However, the insulin level also drops just as quickly and creates cravings again.
- Complex carbohydrates, such as those found in oatmeal or whole grain products, are processed relatively slowly by the body. Accordingly, the feeling of satiety lasts much longer.
- What all carbohydrates have in common is that they are converted into glucose and provide us with energy. If you reduce your intake of carbohydrates as much as possible, your organism will generate the so-called ketone bodies from the fatty acids. The ketone bodies then provide the body with the necessary energy instead of carbohydrates.
- In the so-called ketosis, which is aimed at with a low-carb diet, the organism gradually uses up the superfluous fat reserves.
This is what you can eat on a low-carb diet
In order to get into the state of ketosis, you must make sure that you eat less than 50 grams of carbohydrates. That is extremely little: If you eat a slice of bread, you have usually already used up your carbohydrate quota for the day.
- However, low carb does not mean low fat and therefore you can eat plenty of protein and fat instead of carbohydrates. On most low-carb diets, you should be eating about two grams of protein per day.
- If you weigh 85 kilograms, you consume 170 grams of protein. This corresponds to almost a kilogram of meat that you are allowed to eat every day. Add some vegetables too.
- After 5 p.m. you shouldn’t eat any more carbohydrates with the low-carb diet. This means that even a glass of beer or wine will fail. Instead, you may drink water or tea.