John Myers
The low-carb diet describes a type of diet in which carbohydrates are reduced to a minimum. Instead, more protein and fat end up on the plate. We present the advantages and disadvantages and tell you what you should pay attention to when making a change.
Eat low-carb: low-carb
More and more people are completely or partially avoiding carbohydrates in their diet. There are many names for it: low-carb or low-carbohydrate describes a diet with few carbohydrates. With a no-carb or anabolic diet, on the other hand, the energy suppliers are almost completely dispensed with. In addition, there is the ketogenic diet, in which carbohydrates are almost completely eliminated and replaced with fat. If the diet plan is high-fat but low-carb, the body switches to fat metabolism, ketosis. Instead of carbohydrates, fats serve as a source of energy. Alternatively, recipes without carbohydrates contain a lot of protein, which is just as filling as fat but does not provide as many calories. If you want to lose weight, you often choose this form of low-carb nutrition. Carbo loading represents an opposite form of nutrition, which is primarily regarded as a source of energy for endurance sports.
Which foods are taboo for low-carb?
Low-carb foods should be avoided. How far you go is up to you. You should start with white flour products, sugary drinks, and fast food dishes. These cause the blood sugar level to rise quickly and provide energy during this time. The blood sugar level also falls just as quickly: This can lead to ravenous appetite attacks. As a result, many people eat more and gain weight faster. Such foods are to be avoided as part of glycemic diets such as the Montignac method. Whole grain products such as brown rice or whole grain bread provide the body with more constant and longer-lasting energy. For a low-carb diet, however, you should also largely do without them. Lower-carbohydrate alternatives include vegetable noodles made from zucchini and carrots, a casserole with pumpkin and cheese balls, and kohlrabi sticks as side dishes.
Is snacking allowed with low-carb?
Many popular desserts, such as cakes and pastries, are high in carbohydrates. But that doesn’t mean that low-carb leaves you no room for sweets and small sins. Low-carb cakes, for example, contain little sugar but a lot of protein. A good example is a popular cheesecake with a base of nuts and a little sweetened cream cheese quark filling. Another delicious baking idea is our crispy low-carb cookies with delicious chocolate drops. These low-carb pancakes, without any wheat flour, are ideal for a sweet breakfast without a guilty conscience.
What about bread and rolls?
Another concern for many is not eating bread. But there are alternatives here too, such as our Cloud Bread without flour. This is also wonderful on the breakfast table, just like a delicious omelet with fresh vegetables or a yoghurt or quark with your favorite type of fruit. Because doing without carbohydrates doesn’t have to be boring: from low-carb breakfast to dinner, there are a wide variety of recipes and dishes!
Myths and truths about the low carb trend
- Carbohydrates are cravings: Many advocates of low-carb diets avoid carbohydrates because they associate them with short satiety and subsequent cravings. However, this is only partly true, because only short-chain carbohydrates cause blood sugar to rise and fall quickly. This does not apply to complex carbohydrates, which are mainly found in whole grain products.
- No fruit with low-carb: Although fruit provides carbohydrates in the form of fructose, it also provides important vitamins and minerals. In the low-carb diet, you should therefore not do without fruit. Enjoy varieties with low sugar content, including berries, but also apricots or the acerola cherry.
- Low-Carb as a Crash Diet 2.0: A few weeks of low-carb for a bikini figure? That’s not what this diet is about. Rather, the low-carb diet is a long-term transition that avoids common carb traps and replaces them with healthier alternatives.
