Low carb: losing weight made easy

Light enjoyment without sacrifice: low carb stands for varied dishes that are filling and full of flavor. From crunchy salads to creative snack ideas - discover how varied this diet can be!

02.04.2024

in #Nutrition

Hand hält Cashewkerne vor frischen Avocados, Limetten und anderen geschnittenen Zutaten auf Holztisch.

Low carb rules

With a low carb diet, you can not only lose weight wonderfully, but also increase your mental and physical performance. Potatoes, cereals, corn and products made from them such as pasta, wraps, baked goods and pizza dough as well as sugar in its free form are completely taboo. Products such as low-starch vegetables, salad, nuts, fresh fruit, eggs, fish and meat, as well as dairy products or vegan milk alternatives such as almond milk, etc., will be included. The aim is to consume only around 150 g of carbohydrates per day. Valuable proteins and fats are now available for satiety and nutritional needs.

Gefüllte Avocadohälften mit Tofu, Brokkoli und Tomaten, auf Papier in einem Korb.

Dos

Starch-free vegetables and salad
Fruit
Nuts, pulses, beans and lentils
Eggs and meat, as well as dairy & vegan alternatives
Water, tea, black coffee, infused water
Flaxseed, coconut, chia, soy flour
Few: Stevia and xylitol
Important: Healthy fats are important for satiety and nutrient balance, such as avocado, butter/ghee, vegetable oils and nuts.

Auberginen, Walnusshälften und andere Zutaten liegen dekorativ auf einem Tisch neben einem Basilikumstrauch.

Don'ts

Sugar in free form (household sugar, date syrup, maple syrup, rice syrup, apple sweetener, honey)
Juice & juice spritzers
Soft drinks (cola & co.)
Getreide
Backwaren
Reis
Selten: Starchy vegetables, e.g. potatoes, corn, sweet potatoes, peas and brown rice.

Auberginenscheiben mit Belägen ruhen auf einem Korb, umgeben von frischem Basilikum.

Guidelines

Drink a lot (at least 2-3 liters a day), e.g. water, infused water, herbal teas, black coffee - no alcohol
Regular meals . Tip: A breakfast rich in protein and fiber is ideal to start the day
Few, but correct carbohydrates eat foods with a low glycemic index: Legumes, sweet potatoes
Protein and fat-rich dishes - use healthy, unsaturated fats such as olive oil, coconut oil, rapeseed oil, avocado, nuts and seeds
Plan a refeed day. This will prevent your body from shutting down your metabolism. Don't confuse a refeed day with a cheat day! It's about the Replenish your carbohydrate depot with high-quality carbohydrates such as brown rice, potatoes or cereals.
Simple snacks plan in. This will make it easier for you to stick to your diet. Small and nutritious snacks give you an energy boost, but don't affect your metabolism unnecessarily.

Frisches Gemüse, Samen und Nüsse liegen auf einem Holzbrett neben einer Schüssel.

Forms of low carb nutrition

There are many forms of low carb diets. The best known are these three forms:

0-50g carbohydrates per day:Ketogenic diet
50-100g carbohydrates per day:Strict low-carb diet
100-150g Kohlenhydrate pro Tag: Moderate Low-Carb-Ernährung

The changeover is not about a quick weight loss success, but about a long-term healthy change in diet. This leads to the loss of unnecessary pounds and to positive effects on performance. Feeling good all round and identifying with a nutritional concept is the top priority. The change should be brought into harmony with your fitness in order to positively influence your weight loss success.

Tacos gefüllt mit Gemüse und Guacamole, dekoriert mit Limetten und Koriander auf Holztisch.

Low carb forever?

The decision must be made individually by each person. There are certainly people for whom this Nutritional form very compatible is. For others, it is more difficult to give up potatoes, cereals, oatmeal and starchy vegetables in the long term. However, the low carb diet is an extremely Effective weight loss principle. In our magazine, you'll find a few recipes that will make the unnecessary pounds tumble without losing the fun of cooking.

Eine Person praktiziert Kopfstand im Freien auf einer Yogamatte, umgeben von Bäumen.

How important is sport to you?

The best question to ask yourself here is: Do you want to lose weight with the low carb diet? Then exercise - after diet - comes second and helps you to accelerate your weight loss success. Of course, it's also no secret thatDiet in combination with sport and exercisehas a positive effect on our health. We recommend a combination of two workouts (cardio & strength) in combination with sporting activities such as swimming, running or yoga. The basic rule here is: Choose the sport that is easiest for you, is fun and fits into your daily routine. Only then can it become a long-term routine. Sport also helps you to switch off and take your mind off a stressful day.

Frau macht Yoga-Übung auf Matte, auf einer Wiese, umgeben von Bäumen.

How important is relaxation?

Our head plays a major role in losing weight, which is why Relaxation so important. So sports that not only challenge you physically but also relax you will be the healthiest choice for you in the long term. The switching of our autonomic nervous system can be extremely important for our metabolism. While we are in an active state - Sympathetic nervous system - mental and physical peak performance (among other things, adrenaline is released), our body ensures that our Parasympathetic nervous system - This is activated during relaxation, e.g. also during sleep - for our digestion and metabolic and hormonal processes. Body brushing, fascia rolls and massages can also be part of fitness. They can "unstick" our lymphs and make it easier for our body to absorb nutrients and improve the body's own cleansing processes.

Frau sitzt meditierend auf Yogamatte im grünen Garten.

What difference will I feel?

You will feel lighter, more motivated and fitter. Especially after lunch, we often fall into the so-called Midday low . When we think of the lunch menu, we quickly realize why. Most of the time it's pizza, pasta and the like, foods that are full of carbohydrates. Instead, you'll be reaching for a big salad, lots of vegetables and high-quality fats such as avocado, eggs, fish, meat, nuts and seeds. If you can't quite do without a slice of bread to start with, then reduce your carbohydrate intake in the long term. As soon as you realize the difference your Mental performance and physical condition you will automatically reduce your carbohydrate intake at some point.