What Is a Low-Carb Diet?
The term “low carb” comes from English and is short for “low carbohydrate”. This means “few carbohydrates”. Low carb is therefore a diet that contains very few carbohydrates. In some cases, the goal is even to eliminate them completely (“no carb”).
People who follow a low-carb diet consume less than 26 per cent of their daily food intake in the form of carbohydrates. For comparison, general dietary guidelines recommend that carbohydrates provide more than 50 per cent of daily energy intake. The amount of carbohydrates consumed in a low-carb diet depends on the specific form it takes. Less strict low-carb diets include around 45 per cent, while very restrictive versions include less than ten percent.
Popular Types of Low-Carb Diets
The concept of losing weight through a low-carbohydrate diet is not new. Low-carb diets are at the heart of many different nutritional trends, such as the following:
- Atkins diet
- Slim while you sleep
- Paleo diet
- Dukan Diet
- Keto diet
- LOGI method
- South Beach Diet
For proponents of a low-carb diet, it’s not just about losing weight or generally avoiding carbohydrates. Other effects attributed to low-carb diets include improved blood and inflammation levels, as well as fewer hunger pangs, metabolic fluctuations, and digestive problems. The diet primarily focuses on eliminating simple sugars (monosaccharides and disaccharides).
What Foods Can You Eat on a Low-Carb Diet?
The body preferentially uses carbohydrates for energy. If no or hardly any carbohydrates are consumed, it must tap into its fat reserves to produce the necessary energy. This can lead to a decrease in body weight.
In a low-carb diet, carbohydrate-rich foods are primarily replaced by high-fat foods.
Foods Commonly Included in a Low-Carb Diet
Popular low-carb foods include:
- Eggs
- Meat such as beef, chicken, lamb and pork
- Fish and seafood such as salmon, trout, sardines, tuna and lobster
- Dairy products such as yoghurt, quark and cheese
- Vegetables with a low carbohydrate content, such as broccoli, cucumber, asparagus, onions, Brussels sprouts, cauliflower, kale, eggplant, spinach and zucchini
- Mushrooms such as button mushrooms, chanterelles and porcini mushrooms
- Fruits with a low carbohydrate content such as tomatoes, avocados, olives, strawberries, blueberries, raspberries and apricots (not dried)
Why Not All Fruits Are Suitable for a Low-Carb Diet
Fruit is considered healthy. However, since it usually contains many carbohydrates in the form of fructose compared to vegetables, low-carb diets generally consist mainly of low-sugar fruits. Canned and dried fruits, in particular, are not recommended, as they are usually sweetened.
How Many Carbohydrates Can You Eat on a Low-Carb Diet?
If your goal isn’t rapid weight loss but rather a general reduction in carbohydrates, a maximum of 150 grams of carbohydrates per day is a sensible guideline. This type of diet can lead to slow but sustainable weight loss without the risk of nutritional deficiencies. Focus on complex carbohydrates. Carbohydrate sources from foods like potatoes, rice, bread, and pasta are only recommended in very small quantities on a low-carb diet. So-called “free sugars” are largely avoided. These are not only found in sweets and many baked goods but are also often hidden in processed foods like instant soups and frozen pizzas. Fruits and vegetables do not contain free sugars.
How to Spot Hidden Sugar in Processed Foods
Sugar isn’t always immediately recognisable. There are around 70 different terms for sugar. These include glucose-fructose syrup, fruit sweetener, malt, sweet whey powder, dextrose, and fructose. Look for the ending “-ose. ” It usually indicates that the product contains sugar.
How Much Fat Should a Low-Carb Diet Include?
The body primarily uses carbohydrates to generate energy. If it receives less of these, it must switch its metabolism and draw on its fat reserves. In the liver, it produces so-called ketone bodies, which are generated during the breakdown of fatty acids and become energy sources. This is why it is often referred to as a ketogenic diet.
Depending on the type of diet, the fat content of your daily food intake can be up to 60 per cent. However, the type of fat is crucial: saturated fats such as butter, sausage, lard, and coconut oil should be consumed as little as possible. Instead, favour unsaturated plant-based fats such as avocado, rapeseed, olive, and flaxseed oil. These are rich in omega-3 fatty acids. Sunflower and corn oil are good sources of omega-6 fatty acids.
Plant-Based Protein Sources for a Low-Carb Diet
You should also increasingly rely on plant-based sources of protein. These include, for example, pumpkin seeds, tofu and other soy products, nuts, legumes, and oat bran.
Benefits of a Low-Carb Diet: Who Is It Suitable For?
Many people use a low-carb diet to lose weight. But there are other reasons to critically examine carbohydrate consumption. In particular, avoiding simple sugars (monosaccharides and disaccharides) generally has a positive effect on blood sugar levels. Insulin levels also remain more stable. Therefore, a low-carbohydrate diet is also beneficial for people with diabetes. However, it’s essential to ensure adequate fibre intake and monitor fat consumption.
Accordingly, low-carbohydrate diets are a suitable approach to a healthier life if you focus primarily on vegetables, fruits, and grains. However, buying special low-carb or high-protein products is not necessary as long as you ensure you include protein-rich foods in your low-carbohydrate diet.
Disadvantages and Risks of a Low-Carb Diet
The biggest drawback of this diet is undoubtedly that while it can lead to rapid weight loss, it requires long-term discipline. Otherwise, the yo-yo effect is a real risk. In this respect, a low-carbohydrate diet is no different from other diets. This statement is especially true for strict low-carb versions.
Common Disadvantages of a Low-Carb Diet
Other disadvantages of a low-carb diet can include:
- Monotony: The selection of tasty meals can be very limited – especially if you’re aiming for a very low carbohydrate intake. If you want to eat a vegan or vegetarian diet, your choices are even more restricted. That’s why many people revert to their previous eating habits.
- Performance: Since carbohydrates are also important for the energy metabolism of the organs – the brain of an adult alone requires 120-140 grams of glucose daily – a low-carbohydrate diet may impair both mental and physical performance.
- Mood: Carbohydrates are important for producing serotonin, a neurotransmitter commonly known as the “happiness hormone”. A low-carb diet could therefore negatively affect mood and emotions.
- Culture and custom: Bread can be difficult to include in a low-carb breakfast or evening meal because it is typically high in carbohydrates. While there is a special protein bread that is particularly low in carbohydrates, it often contains more calories, which in turn makes weight loss more difficult. Furthermore, the added soy or lupin protein can be problematic for people with allergies.
Who Should Avoid a Low-Carb Diet?
People who like to eat pasta, rice and bread will probably find it very difficult to follow a low-carb diet, quickly abandoning the diet or only being able to stick to it under duress.
There are also health conditions for which a low-carbohydrate diet is not recommended, such as gout or kidney disease. If you have chronic illnesses, are pregnant, or are breastfeeding, discuss with your doctor whether this diet is suitable for you.
Tips for Following a Low-Carb Diet Safely
After weighing the pros and cons and deciding on a low-carbohydrate diet, you can use the following tips to help:
- Avoid extremely low-carbohydrate (or no-carb) diets and unbalanced diets. These can lead to nutrient deficiencies and negatively impact your health.
- Those who eat a low-carbohydrate diet should pay particular attention to its quality. Opt for foods that are high in whole grains and fibre, rather than white flour or sugary products.
- Excessive consumption of animal products is not recommended. Favour vegetables, legumes, and plant-based fats.
- Be careful with special low-carb foods: Protein bread may contain fewer carbohydrates, but in addition to a high protein content, it also contains a lot of fat and therefore calories. Furthermore, these products are usually significantly pricier.
Continue Reading:
