The low-carbohydrate 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 show you the advantages and disadvantages and tell you what you should pay attention to when changing.
Eat low carb: low carb
More and more people avoid all or part of carbohydrates in their diet. There are many names for this: low carb or low carb describes a low carb diet. With a carb-free or anabolic diet, on the other hand, the energy providers are almost completely suppressed. In addition, there is the ketogenic diet, in which carbohydrates are almost completely eliminated and replaced by fats. If the diet is high in fat but low in carbohydrates, the body switches to fat metabolism, ketosis. Instead of carbohydrates, fats serve as a source of energy. Alternatively, no-carb recipes are high in protein, which is just as filling as fat but doesn’t provide as many calories. If you want to lose weight, you often choose this form of low-carb nutrition. Carbohydrate loading represents an opposite form of nutrition, which is primarily considered as a source of energy for endurance sports.
What foods are taboo for the low-carb diet?
Low carbohydrate 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 a rapid rise in blood sugar levels and provide energy during this time. Blood sugar levels also drop just as quickly: this can lead to bouts of ravenous appetite. As a result, many people eat more and gain weight faster. Such foods should be avoided in the context of glycemic diets such as the Montignac method. Whole-grain products like brown rice or whole-grain bread provide the body with more consistent and long-lasting energy. However, for a low-carb diet, you should also largely do without it. Low-carb alternatives include vegetable noodles made with zucchini and carrots, stew with pumpkin and cheese balls, and rutabaga sticks as a side dish.
Is it allowed to eat low carb snacks?
Many popular desserts, such as cakes and pastries, are high in carbohydrates. But that doesn’t mean low-carb doesn’t leave you room for sweet little sins. Low-carb cakes, for example, are low in sugar but high in protein. A good example is a popular cheesecake with a base of walnuts and a bit of sweet cottage cheese. Another delicious baking idea is our low carb crispy cookies with delicious chocolate drops. These low carb pancakes, without wheat flour, are ideal for a sweet breakfast with no regrets.
What about the bread and rolls?
Another concern for many is not eating bread. But there are also alternatives, such as our Flourless Cloud Bread. It’s also wonderful at the breakfast table, as a delicious omelette with fresh vegetables or a yogurt or quark with your favorite type of fruit. Because going carb-free doesn’t have to be boring: from low-carb breakfast to dinner, there’s 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 are associated with short-term satiety and subsequent cravings. However, this is only partially true, as only short-chain carbohydrates cause blood sugar levels to rise and fall rapidly. This does not apply to complex carbohydrates, which are mostly found in whole grain products.
- No low-carb fruits: Although fruits provide carbohydrates in the form of fructose, they also provide important vitamins and minerals. On the low-carb diet, therefore, you should not do without fruit. Enjoy low-sugar varieties, especially berries, but also apricots or acerola cherry.
- Low Carb as a Crash 2.0 Diet: A Few Weeks of Low Carb Dieting for a Bikini Figure? This is not the purpose of this diet. Rather, low-carb is a long-term transition that avoids common carb pitfalls and replaces them with healthier alternatives.