No matter whether you stroll through the supermarket, study the menu in the restaurant, or make a quick stop at take-away: it does not work without carbohydrates. Because we are a bread, pasta and pastry nation. A Frьhstьckssemmerl, at noon spaghetti, cake for dessert and then a dinner – many with a normal daily menu. Even if the body desperately needs the carbs, we often load too much of it on our plates. The solution: Take one to two low-carb days a week. How this works and what you have to consider, WOMAN has researched for you.
What is low carb and what is meant by carbohydrates?
Carbohydrates or Carbs for short is the English word for carbohydrates. The basic principle of the low-carb diet is the limited consumption of the same. These are sugar compounds, they are the most important source of energy for the body because they are readily available. Often there is talk of good and bad or empty carbohydrates: the latter are single and double sugars such. Grape, fruit and the usual table sugar as well as lactose and alcohol. Although the body can use it without delay, it contains hardly any nutrients such as vitamins or trace elements, and the blood sugar level jumps immediately, increasing the release of insulin. The result: The satiety does not last long, which leads to food cravings although one has eaten enough. However, multiple sugar compounds such as in cereal products, rice or potatoes are rich in starch, fiber, vitamins and trace elements. They are digested much slower. The blood sugar level therefore increases less quickly and you stay full longer. Therefore, it is important to meet the energy needs mainly with these carbohydrates. By the way: Almost every food contains carbohydrates. You can not feed yourself without them anyway.
From what amount are carbohydrates unhealthy?
Depending on your body size, the total daily requirement for carbs is between 250 and 300 grams. Most of the time the body can not use it, the surplus energy is converted into fat and stored. In the long run, this leads to extra kilos on the scale. Many break the daily requirement more often than they think. With hidden sugar in fruit juices, salad dressings or ketchup. Therefore, it is worthwhile to install two low carb days per week to compensate. The daily requirement is simply halved by z. B. waived sweet and bread. To lose weight, you third the supply.
What's so special about low carb for my health?
The diet was known as a diet. Unlike fat and protein, the body can also produce carbohydrates itself. When the supply is restricted from the outside, the body taps the stored fat reserves and converts them into energy. The result: The kilos tumble. But not only for losing weight is low carb suitable. Especially that
Restricting sweets and white flour relieves the organism. When consumed in abundance, the nutrient can acidify the metabolism, stress the liver, increase blood lipid levels and promote caries.
What should I put attention on?
Important is the healthy implementation. Many low-carbohydrate diets propagate to one-sided diets, the proportion of protein and fat is far too high. This is not a problem for a short period of time, as diets of this type are linked to cardiovascular diseases due to the excessive protein intake, and the kidneys are overloaded. It makes sense to leave out carbs in the evening. Insulin levels remain low, fat loss is favored and the body is forced to access stored energy reserves.
How do I use low carb?
Do not ban carbohydrates from the diet, at least not in the long run. Because they are the fuel of our body and important for an active metabolism. To absorb enough nutrients, you access high-fiber carbohydrates. These include z. B. Potatoes, seeds and whole grains. Even salads and vegetables fall into this category. Eat it daily as much as you want. Fruit contains valuable nutrients – but also often a lot of sugar. With grapes, melons and bananas, for example, even small portions are enough to cover your daily needs. Berries, on the other hand, contain significantly less sugar and are therefore optimally suited for low carb. For a healthy diet also protein for muscle building and fats as an energy donor play an important role. Attention: Only high-quality oils, butter, nuts and seeds should come on the plate. A balanced low carb diet consists of 40 percent high-quality carbohydrates, 30 percent protein and 30 percent valuable fats. Important: Also use green protein from legumes and save on meat and fish. Three to four servings per week are ideal. Also for typical white flour dishes such as cakes and pizza, there are low-carb alternatives: Use for baking instead of wheat flour z. B. grated nuts or poppy seeds.