Low carb lose weight with a healthy diet

Want to lose weight healthily? Find out why low-carb meals are ideal for this, how they are composed, and what helps reduce carbohydrates.

Low carb the low carbohydrate diet

A low-carb diet allows you to lose weight healthily. The basic principle of the low-carb diet (short for low carbohydrates) is to reduce the intake of carbohydrates, i.e. carbohydrates.

Meals consist of a large amount of vegetables, salad, and fruit, as well as satiating proteins of high biological value. Milk and dairy products are part of this nutritional concept. Sports and relaxation too.

There are different approaches to low carb. Ours doesn’t just seek to eliminate or reduce carbs but to choose quality carbs.

You can choose how you want to implement your low-carb diet. Do you want to indulge in a few low-carb meals a week, or even one or two meals a day? It’s up to you.

What does a low-carb plate look like?

The ideal low-carb plate consists of about half of vegetables, combined with a portion of protein: dairy, eggs, meat, fish, tofu, or legumes. A small portion of whole grains, potatoes, corn, or brown rice can also find its place on the plate. A small portion of nuts, butter, and vegetable oil adds flavor to the meal.

Your low-carb meal to the nearest gram

The illustration shows you the size of the different components of a low-carb meal. As you can see, it’s quite simple. If you like precision, here are the quantity indications:

  • at least 250g of vegetables, salad, mushrooms, or 100-125g of fruits such as red fruits, apples, pears, peaches, and apricots.
  • 150-250g of dairy products 50-70g of cheese 150g of meat or fish, 2 eggs, or 150g of tofu.
  • 60-80g legumes (raw weight).
  • 20-30g of oatmeal or a thin slice of wholemeal bread or 150g of potatoes or other starchy food (30-40g raw weight).
  • 10-20g of nuts or butter, or 1-2 tbsp of oil.

Examples of low-carb plates 5 recipes

The recipe for winter salad with cottage cheese (low carb)

The recipe for squash curry with chickpeas

The recipe for vegetarian wraps (low-carb wraps)

The recipe for baked chicken breasts and vegetables (low carb)

The easy bircher recipe (low carb)

What are carbohydrates?

Besides lipids (or fats), carbohydrates are our main source of energy. Carbohydrates include sugar, starch, and fiber.

Sugar occurs naturally in various forms in fruits, vegetables, and milk. Added sugar is often found in sweets, baked goods, sugary drinks, and processed foods.

Starch is found in potatoes, grains, and legumes.

Indigestible fiber is found in the hulls of cereals (whole grains), legumes, vegetables, and fruits. Once considered indigestible and useless, fiber is now recognized for its role in weight loss. The indigestible hulls of cereals fill your stomach. They fill you up without providing calories to assimilate.

Low carb does not mean no carb

Good news: adopting a low-carb diet does not mean banning all carbohydrates. Even in low-carb meals, there can be small portions of starchy foods – ideally, always choose the whole-grain variety.

Long live whole grains

A healthy diet emphasizes high-fiber starches like whole grains and legumes.

Whole grain products provide a large amount of fiber, vitamins, minerals, and secondary plant substances, with positive effects on our health.

Refined grain products (such as white flour and products made from it) should be consumed in moderation, as they are “empty calories” to us. They provide a lot of energy in the form of carbohydrates, but very few essential nutrients.

Where are carbohydrates found?

  • Baked goods, sweets, sugary drinks, and processed foods contain a lot of carbohydrates in the form of added sugars.
  • Grains and grain products such as pasta, rice, bread, and potatoes are foods high in carbohydrates.
  • Legumes are half carbohydrates and therefore should not be combined with grain products.
  • Fruits and vegetables contain carbohydrates in the form of fructose. In the case of vegetables, the amounts are negligible. On the other hand, fruits contain more; that is why it is recommended to consume two portions per day.

Carbohydrates to favor are found in vegetables, whole grain products, oats, millet, potatoes, sweet potatoes, corn, legumes, and fruits.

Carbohydrates can trigger hunger.

The term “carbohydrates” includes sugars and starches. Carbohydrates arrive in the small intestine, where they are converted into glucose. This then passes into the bloodstream. Insulin is responsible for quickly transporting this sugar to the cells: two hours after the meal at the latest, the sugar has disappeared from the bloodstream. In sports enthusiasts, the glucose is transferred to the muscle cells where it is burned. In couch potatoes, the body stores glucose in fatty tissue. As soon as the blood sugar level drops, hunger returns.

Willpower plays a big part. If, as soon as hunger strikes, you reach for carbohydrate-rich foods such as bread, crackers, chips, smoothies, sweets, or cake, the hunger cycle becomes a vicious circle. But you can break it. To do this, increase your consumption of vegetables, fruits, or satiating proteins and eat less starchy foods. This will make you less hungry and your blood sugar levels will remain stable.

Effective partners

Make winning combinations: When you eat bread, whole grains, potatoes, pasta, or rice, always combine them with a protein food and lots of vegetables. Indeed, the fibers in vegetables and whole grains, as well as the proteins from milk, dairy products, cheese, meat, tofu, or eggs, keep blood sugar levels stable. The feeling of satiety lasts longer.

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