How Effective is a Low Carbohydrate Diet
Low carb diet
What does low carb mean?
Your body converts carbohydrates into sugar, which causes your blood sugar levels to rise. You respond to this with increased insulin production. A feeling of hunger arises and your fat burning is inhibited. On a low-carb diet, you only consume a minimal amount of carbohydrates every day to keep blood sugar levels constant and to improve fat burning. Instead of pasta, rice, bread and potatoes, a lot of vegetables, eggs and meat are on the table. The proportion of carbohydrates, which normally make up more than half of your food intake, is significantly reduced: With low-carb foods, you consume between 50 and 120 grams of carbohydrates per day. In fact, you should almost completely do without this nutrient and eat a ketogenic (no-carb) diet. The goal is to lose weight, whereby the body gains most of its energy from proteins and takes energy from the fat cells' depots.
What are the rules of the low-carb diet?
In a low-carb diet, the most important rule is: Reduce carbohydrates. How many carbohydrates you can consume depends on your diet:
- Ketogenic diet: 0 to 50 grams a day
- Strict low-carb diet: 50 to 100 grams a day
- Moderate low-carb diet: 100 to 150 grams a day
It also plays a role when you consume the carbohydrates. Plan your meals so that you avoid carbohydrates at dinner and only include high-carb foods at breakfast and lunch. This is how you optimally support fat burning during the night. By the way: Many health insurance companies offer nutritional advice as part of preventive health care, which can support you on a low-carb diet with delicious recipes or the selection of food alternatives.
Who is the low-carb diet recommended for?
The low-carbohydrate eating plan is good for people who want to lose weight over the long term and maintain their body weight. Before starting the diet, watch yourself carefully:
- Do you love meat, fish, eggs, vegetables and salad? That's good, because these foods are on the menu from now on.
- How important are side dishes such as rice, potatoes and pasta to you? Find out about alternatives.
- Do you tolerate dairy products well? They serve as a quick source of protein and fat.
- How much bread do you eat a day? Can you reduce bread consumption and replace it with other foods?
Sport and low-carb - do they go together?
If you do not move much in everyday life, you can simply try the low-carb diet. But the more active you are, the more carbohydrates your organism needs. If the body's glucose stores are emptied through long endurance sports, you must prevent gluconeogenesis. The body draws the energy it needs from its own muscle mass. With regular exercise, rely on an increased protein intake and prefer to consume long-chain carbohydrates, for example from whole grain products, legumes or berries. Cut down on short-chain carbohydrates, which are mostly found in refined sugars.
Who is the low-carb diet not suitable for?
If you have high levels of uric acid or blood lipids, the low-carb diet is unsuitable for you, as you consume a high proportion of saturated fatty acids every day as part of this change in diet. If you have organic problems such as gout, kidney or liver disorders, it is better to choose a different nutrition plan. Low-carb is also not recommended for children, teenagers and pregnant women. If in doubt, consult a doctor or ask a nutritionist from your health insurance company.
What are the advantages and disadvantages of a low-carb diet?
A decisive advantage of the low-carb diet is the constant blood sugar level. Food cravings rarely occur. Another positive side effect can be an increased ability to concentrate.
Nutritionists complain that the low-carb diet is not a balanced diet. By avoiding carbohydrates or eating low-carbohydrate foods, the body can suffer from deficiency in the long term. Another disadvantage: the increased intake of protein and fat puts more stress on the kidneys, which can lead to health problems. Tip for a successful start: In the first phase of the diet, when the body increases fat burning, fatigue, dizziness and nausea often occur because the body first has to change its metabolic processes. You can avoid this by slowly and gently reducing the carbohydrates.
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