What exactly is a low carb diet?
What do you have to consider when eating?
Low carb is a diet in which the proportion of carbohydrates in the daily diet is reduced. Low-carb diet is a low-carbohydrate, high-fiber and high-protein diet and is recommended for both diabetes and weight loss diets. The principle of this diet is based on keeping blood sugar levels stable, which ultimately helps control appetite. At the same time, in contrast to the carbohydrate-free keto diet, the low-carb diet is suitable for light physical activity and can also be carried out over a longer period of time – a clear advantage.
What is a low-carb diet?
A low-carb diet is a diet that contains no more than 100-150 g of carbohydrates per day. In addition, the majority of carbohydrate foods should consist of vegetables and whole grains, which are high in fiber. In fact, low-carb diets are recommended for diabetics (they serve as an effective way to keep blood sugar levels stable) and for athletes who train lean (the disadvantage of the usual no-carb diet is that it’s difficult to train on this diet) . Among other things, one begins with the gradual transition to a keto diet, i.e. the complete renunciation of carbohydrates – this way you can adjust the menu in advance to a high-protein and high-fat diet.
Low carbohydrate diets – what are the benefits?
The main nutrients for the body are proteins, fats and carbohydrates. Carbohydrates are divided into simple and complex carbohydrates. During digestion, simple carbohydrates quickly enter the bloodstream in the form of glucose, providing a burst of energy and triggering the release of the hormone insulin. When blood sugar levels drop, it causes fatigue, which is often mistaken for hunger — and leads to overeating. Also, chronically high insulin levels block the body’s ability to use stored fat for fuel. When a person “fuels” their body with simple carbohydrates every 2-3 hours, the processes of insulin production go haywire. Ultimately, this can lead to diabetes mellitus and the associated obesity. Eating a low-carb diet and eating high-fiber foods solves this problem.
A No Carbohydrate Diet
The main goal of any diet is to avoid simple carbohydrates. First and foremost, you should completely eliminate sweets and treats (starting with sugary fizzy drinks, juices, morse, and ending with cakes, sweet pastries, and tarts), and eliminate starchy foods (potatoes and white rice) from your diet. You can eat meat, fish, dairy products (eggs, cottage cheese), green vegetables (broccoli, green beans, spinach, celery), lettuce, nuts (in small amounts). A low-carb diet isn’t just about picking the foods on the list, it’s about having at least a rough idea of the total glycemic load of the foods you eat in a day.