Low carb diet

The Low Carb Diet is one of the classic diets for weight loss. The name speaks for itself: it is about reducing the amount of carbohydrates in your daily diet to promote weight loss. There are different variations and intensities to how much the carbohydrate content is reduced. Most forms of Low Carb Diet completely forbid short-chain carbohydrates. With our BMI Calculator you can determine your nutritional needs.

The scientific principle behind the Low Carb Diet looks like this: Carbohydrates are the most important source of energy besides fats and proteins. So, when your body needs energy, it first pulls it out of the carbohydrate stores and only when these stores are used up does your body start pulling from the fat reserves. So the idea is to reduce the carbohydrates and get the body to access the fat stores faster and burn fat faster. Depending on the amount of carbohydrates added – initially it is usually below 50g – the body enters the ketosis and thus into a state in which the entire energy supply of the body is covered by the ketone bodies derived from fats. By getting used to this energy source, the body’s ability to quickly switch between different types of energy is trained. To prevent you from feeling exhausted , especially in the first few weeks of the conversion, individual “cheat meals”, so carbohydrate-rich meals, are incorporated. For example, a serving of potatoes. The high protein content in the diet combined with an increased water intake serves to prevent food cravings.

• In a moderate form, the Low Carb Diet is perfect for any healthy person with a few extra pounds to lose.
• Some people find it hard to do without carbohydrates, but this is not a hindrance. The Low Carb Diet can also be started slowly with a gradual increase in intensity.
• Extreme forms of Low Carb Diets are difficult to sustain and not advisable for everyone. Although one achieves faster results, these are unfortunately not always sustainable.
• One might think that especially athletes benefit from this diet, but lots of exercise activity is not required.
• In the higher performance range, ie in the “fine tuning” definition phase, when you already have a high proportion of muscle mass and a low body fat content, a pure Low Carb Diet brings fewer results.

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• Low carb is compatible with virtually any other diet (vegetarian, vegan etc).
• The intensity of the carbohydrate reduction can be individually adapted to personal needs and physical conditions. If you have managed the first two weeks, you can usually succeed in the long run, but some get tempted by their favorite foods and sweets and quickly fall back into old habits.

• With a low carb diet, it’s no problem to go out for a meal spontaneously or to get snacks on the go. Often you have to leave only the side dish on the plate or avoid the bread in the restaurant. Often you can also replace the side dish with more vegetables.
• Since you do not have to stick to a specific plan, you are free in deciding what you want to eat.
• You don’t have to count calories, just give up high carbohydrate foods and eat enough protein and vegetables, which makes you very flexible and spontaneous.

• A Low Carb Diet will only reduce the amount of high carbohydrate foods such as noodles, potatoes, and rice. Therefore, it does not represent a major or costly change of cooking / eating behavior.
• The Low Carb Diet is very suitable for everyday use and easy to follow, especially since there’s no annoying calorie counting.
• The variety of foods you can eat is also not limited, as there are many types of Low Carb substitutes.
• Easy to combine with sports and any kind of physical activity.
• No special products are needed that are not available in your average grocery store.

• The Low Carb Diet is a diet that reduces carbs. Most Low Carb Diets partially or completely dispense with short-chain carbohydrates. The idea behind it is relatively simple: the body should “burn” the fat reserves instead of the carbohydrates. The desired result: weight loss.
• Low Carb Diets also reduce carbohydrate intake because carbs break down or convert to sugar in the body, causing blood sugar levels to rise. In order to reduce this, the body produces insulin, a chemical messenger substance which on the one hand gives the cells the signal to store the sugar (first in the muscles and organs, and if these are “full” then in into the fat cells) and on the other hand inhibits fat burning. Most low carbohydrate diets do not use short chain carbohydrates (sugar, sugar substitutes like honey or syrup, white flour), because they increase the blood sugar very fast and thus trigger the described process more than long-chain carbohydrates.

• Properly done, the weight reduction and diet change by low carb is very sustainable and can also be done as a long-term diet with adjusted carbohydrate amount.
• But it all depends on how intensively the carbohydrate reduction takes place and whether the whole diet was carried out correctly.
• If the calorie deficit is too high, there is an increased risk of regaining some weight after the diet is over. In addition, it can lead in the long term to lack of energy, fatigue, and lack of exercise. This in turn impairs the performance, weakens the immune system, and harms the regeneration of the body.
• The body should be sufficiently supplied with all the important nutrients during the diet, so that there are no deficiencies. With proper implementation the Low Carb Diet can be a balanced, healthy diet.

Low Carb is a modern classic among weight loss methods – and for good reason. As the name implies, “low carb” = “low carbohydrates” reduces foods that are high in carbohydrates such as pasta, cereals, rice, sugar, etc. The resulting calorie deficit is then replaced by vegetables, nuts, meat and other foods. If you do not practice an extreme form of the Low Carb diet, you can sustainably lose weight, without hunger, and keep it off for the long term. Since annoying side effects such as calorie counting are eliminated and no special products need to be bought, Low Carb is very easy to integrate into everyday life and does not represent a major lifestyle change. For health reasons you do not have to worry about a moderate carbohydrate reduction and you can adjust the intensity depending on the target. Therefore, our feedback is:

Nutrition is the key to success to losing weight permanently,. A diet plan that will help you reach your goal weight, and maintain it long term, must take into account your preferences and everyday needs. Upfit gives you the opportunity to tailor your diet plan to your individual lifestyle and helps you lose weight in a healthy way.

Depending on the your desired weight, cooking time, and your athletic activity, you can create your personalized nutritional plan in just a few steps and let the pounds start tumbling off.

Like to learn more about Low Carb Diets? then check out our detailed discussion on Low Carb Diets here.