Low Carb - The comprehensive guide to low-carbohydrate nutrition

Author: Janina Dapprich (B.Sc. Nutritional Science)
· Proofreader: Lynn Erdmann (B.Sc. Nutritional Science)
 · Updated: · 11 min read · Sources
Upfit low carb guide nutrition healthy

View table of contents

  1. What awaits you?
  2. What does low carb mean?
    1. The basic building blocks of our food
    2. From low carb to no carb
    3. Train your body for ketogenic energy
  3. Why choose a low carb diet?
    1. Carbohydrates abound
  4. Who is a low carb diet perfect for?
    1. More muscle, more carbohydrates
  5. How do I switch to a low carb diet?
  6. Allowed foods with low carb
    1. Low carb homemade foods
    2. Breakfast
    3. Noon / evening
    4. TOP 100 low carb foods
  7. Drink plenty of water
  8. Low carb diet – vegetarian and vegan
    1. Breakfast
    2. The best low carb meat substitute products
    3. Noon / evening
  9. Paleo diet – nutrition from the Stone Age
    1. What does Paleo mean?
    2. The Paleo diet in detail
      1. How individual is the Paleo diet?
      2. How flexible is the Paleo diet?
      3. How suitable is the Paleo diet for everyday use?
      4. How scientific is the Paleo diet and what are its risks?
      5. How sustainable is the Paleo diet?
    3. Advantages and Disadvantages of the Paleo diet as a low carb diet
  10. Ketogenic diet – no carb diet
    1. What can I eat on the ketogenic diet?
    2. The best animal foods for a ketogenic diet
    3. The best plant foods for a ketogenic diet
    4. The best vegetables and fruits for a ketogenic diet
    5. Ketogenic diet in detail
      1.  How individual is the ketogenic diet?
      2. How suitable is the ketogenic diet for everyday use?
      3. How scientific is the ketogenic diet and what are its risks
      4. How sustainable is the ketogenic diet?
  11. Atkins Diet – extreme low carb
    1. This is what the nutritional plan looks like on the Atkins diet
    2. Who is the Atkins diet suitable for?
    3. The Atkins Diet in detail
      1. How individual is the Atkins diet?
      2. How flexible is the Atkins diet?
      3. How suitable is the Atkins diet for everyday use?
      4. How scientific is the Atkins diet?
      5. How sustainable is the Atkins diet?
    4. Allowed and forbidden with the Atkins diet
    5. Pros and cons of the Atkins diet
  12. Troubleshooting and cheat meals
    1. How exactly does the cheat meal work on a low carb diet?
    2. How many cheat meals can I eat?
    3. Supplements for a cheat meal
  13. The 5 most common low carb mistakes
    1. Mistake 1: Hidden carbohydrates
    2. Mistake 2: Wrong carbs
    3. Mistake 3: Sweeteners instead of carbs
    4. Mistake 4: low carb and low fat at the same time
    5. Mistake 5: Too much protein and fat

What awaits you?

This guide will give you an idea of what a low carb diet is, what its uses are, and how you can independently implement a low carb diet.

What does low carb mean?

The basic building blocks of our food

For the most part, our diet consists of the three macronutrients: fats, carbohydrates, and proteins, which play different roles in our metabolism. Carbohydrates are the fastest energy source. Carbohydrates are often abbreviated to “carb”. A low carb diet means a form of nutrition in which only a small proportion of carbohydrates is contained. There is no general rule as to when a diet is referred to as low carb, but rather general guidelines that you will learn later.

From low carb to no carb

Low carb diets also include “ultra low carb” or “no carb” diets such as the Atkins diet. These diets are ketogenic, which means that your metabolism completely switches to energy from ketone bodies rather than carbohydrates. This alternative form of energy generation has some advantages over normal energy production, but also some risks that we will discuss later.

Train your body for ketogenic energy

Some variants of the low carb diet rely on a change of energy from carbohydrates to ketone bodies, here the timing of the nutrients plays a crucial role, particularly when carbohydrates are eaten. The ability to transition between the two energy recovery systems is trainable, like many other things, so our body will be better at switching between them over time.

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Why a Low Carb Diet?

In recent years, many studies have shown that, in addition to generally high calorie intake, excessive consumption of sugar is responsible for the increasing proportion of overweight and obese people in Germany and the rest of the world. Why is this the case? Sugar is a carbohydrate and, as such, is used exclusively for energy production in our body. Added carbohydrates are broken down in the digestive tract to glucose and then wait in our bloodstream for use – in the muscles, brain, or organs. However, if there is no need for carbohydrates, a healthy body will push the stop button when a certain amount of glucose is in the blood and start storing that glucose in our fat cells. It also has to do with the glycemic index of carbohydrate-rich foods. If you want to know more about this, check out our article on glycemic index and glycemic load.

Carbohydrates abound

In a society that offers food in abundance and where a large percentage of the population get too little exercise, this automatism makes it especially easy to become overweight. Most processed products are made mostly of carbohydrates, as they are easily and cheaply produced. In addition, many foods and drinks are sweetened to suit the taste of the masses – this sweetness is usually derived from other carbohydrates.

Who is a low carb diet perfect for?

Do you have a high body fat content? Try reducing your carbohydrate consumption!

Soberly considered, a low carb diet is especially suitable for overweight people who’d like to lose weight and for people who have problems with their blood sugar. In an experiment conducted by the WDR (the German public-broadcasting institution), all subjects, whether slim or overweight, significantly improved their blood sugar levels when following a low carb diet. This is due, among other things, to the elimination of sugary foods and drinks that are incompatible with a low carb diet. Even people of normal weight, who want to reduce their body fat, can achieve their goal well with a low carb diet and targeted training.

More muscle, more carbohydrates

The more muscle you have, the more carbs your body needs!

By nature, very slim people, especially those who do a lot of sports, are rather poor low carb candidates. Endurance and strength athletes, with high training volumes and intensity, also need a larger amount of carbohydrates to provide their muscles with energy and regenerate faster. In general, the rule of thumb is that the lower the amount of body fat, the higher the percentage of muscle mass, and the higher the level of activity, the more carbohydrates the body needs to be efficient. Conversely, with high levels of body fat and lower exercise levels, it makes sense to avoid carbohydrates to make your body more efficient. You can determine your optimal nutrient distribution with our BMI Calculator.

How do I upgrade to a low carb diet?

Often, low carb diets are based on prohibitions along the lines of: “From now on you can not eat and drink this and that”. After looking at the ban list, which includes carbohydrate-rich foods such as pasta, bread, rice, and potatoes, many are wondering what they can actually eat. Here’s the gist of the problem: the foods just mentioned are commonly referred to as “satiety supplements” and are not eaten in moderation, but rather the mainstream of the daily diet. A diet without these ingredients? Inconceivable. Turn this approach around and look at what foods you can eat on a low carb diet.

Allowed foods on a Low Carb diet

Upfit food healthy low carb

Basically, on a low carb diet you’re allowed to eat so much that you are full, but you can train a reliable feeling of satiety, that may have been distorted through years of uncontrolled eating behavior. Those who’d like to be on the safe side should determine their daily calorie intake and keep track of how many calories they eat daily – for example, our Upfit plans or numerous food tracking apps are suitable for this purpose.

Low Carb homemade foods

In the beginning, when cooking low carb meals, it’s best to “keep it simple” – go with just 2 to 3 main ingredients and a few spices at first. Over time, you will discover new combinations and other low carb ingredients that you can incorporate into your recipes. To begin with, the following lists provide you with a simple overview of how you can start a low carb diet today. You’ll also find out how to start a low carb diet as a vegetarian and vegan.

No desire to calculate your low carb calorie intake and nutrient distribution? No problem: With our practical Calorie and BMI Calculator, you’ll find out exactly what you need with just a few clicks.

Breakfast

INGREDIENTS 1 + INGREDIENTS 2* + INGREDIENTS 3** DESCRIPTION COMMENTS
Eggs Feta Tomato 5/5 A classic that is both fast and well tolerated is the omelette or scrambled eggs with various ingredients. Our favorite is with feta and tomato.
Beef Carpaccio Olive Oil Parmesan 4/5 If you need to go fast, beef carpaccio with olive oil and parmesan gives you plenty of protein, good fats, and also increases your energy through the formation of acetylcholine
Turkey Bacon Hazelnut – 4/5 Another fast variant is lean turkey bacon with a handful of nuts
Beef Patties Avocado – 5/5 Homemade burgers made from Irish beef (grass-fed), along with a portion of avocado, gives you plenty of vitamins and minerals in addition to good fats and protein
Paleo Bread Ham Irish Butter 4/5 Paleo Bread consists mainly of nuts and seeds, but also contains a few carbohydrates.Together with lean ham and Irish butter makes for a simple but good combination. You are also welcome to add cucumber or lettuce leaves
Chicken Breast Cashews Zucchini 4/5 Lean chicken breasts combined with cashews and some zucchini gives you plenty of nutrients and very few carbohydrates
Salmon Creme fraiche Spinach 5/5 Salmon with some crème fraîche and leaf spinach, warm or as a salad, is a wholesome meal
20% Yogurt Blueberries (Amino Electrolyte Powder) 3/5 This breakfast option has the disadvantage of containing more sugar than the other meal, but now and then it’s ok

Drinks: Water (optionally with a dash of lemon, lime, lemon, ginger, or some mint), unsweetened tea, 1 coffee or espresso

Afternoon/ evening

INGREDIENT 1 + INGREDIENT 2* + INGREDIENT 3** RATING COMMENT
Broccoli Chicken Feta 5/5 A popular dish for athletes and bodybuilders for decades
Zucchini Irish Beef Olive 4/5 Fast, easy and delicious
Arugula Irish beef Avocado 5/5 Good proteins, good fats, valuable vitamins and bitters, a pure nutritional powerhouse
Endive salad Tuna Olive Oil, Seeds 4/5 Quick and tasty lunch option, therefore a popular option for professional life
Carrot Salad Venison Balsamic Vinegar 4/5 If you like heart, savory meals, you will certainly enjoy this combination
Cauliflower Trout Irish Butter 4/5 A good combination for fish lovers with high protein content
Snap Peas Lamb Pine Nuts 4/5 A good option for the grill
Field Salad Salmon Steak Balsamic, Sunflower Seeds 5/5 Prepare the salad, cook the salmon on the grill or in the pan and the meal is ready
Tomato Turkey Mozzarella 4/5 With a few basil leaves, salt, and pepper, this is an easy option that always pleases

All dishes may be seasoned with salt, pepper, chili, ginger, turmeric and herbs.

Drinks: Water (optionally with a dash of lemon, lime, slices of lemon, ginger, or some mint), unsweetened tea, 1 coffee or espresso

Basically, you should not consume the same meal more than three times a week. Instead, vary the different ingredients from the three table columns in different combinations. You should initially stick with the ingredients listed, to protect your microbiome (your intestinal flora), but you’re welcome to mix up the combinations.

TOP 100 low carb foods

Drink enough fluids

upfit low carb guide fluids

When following a low carb diet, it’s important to drink plenty of fluids. And this means liquids that have no sugar (fruit juices and soft drinks), carbon dioxide (sparkling water), or stimulants (energy drinks). Stick to water and unsweetened tea. You may flavor the water with a splash of lemon or lime juice, lemon or lime slices, ginger, or peppermint – these give water a freshly chilled flavor that tastes wonderful. Drink two to three liters of water a day– even if this means setting an alarm to remind you every hour to drink a glass of water! This increases your efficiency, promotes detoxification in your body, and decreases your hunger and increases satiety.

Low carb diet - vegetarian and vegan

A low carb diet can be carried out easily as a vegetarian and vegan, with a few adjustments. Since dairy products and vegetable sources of protein usually also contain carbohydrates, you may eat a little more carbohydrates than someone on a traditional low carb diet. But an ovo-lacto-vegetarian diet (ie vegetarian diet with dairy products and eggs) and a diet with plant products is always healthier than a very meat-heavy diet.

In the morning for breakfast

INGREDIENTS 1 + INGREDIENTS 2* + INGREDIENTS 3** VALUATION COMMENTS
Paleo Muesli from Nuts, Seeds, Coconut, and Cocoa Nibs Almond Milk Rice Protein Almond Milk Rice Protein 4/5 A super vegan variant, contains fewer carbs than oatmeal with nuts and seeds, but many healthy proteins and fats
Paleo Bread Vegan Butter Coconut Cheese 3/5 Paleo bread generally consists of nut and seed flours, nuts, seeds, and egg, and it is very low in carbohydrates. For a vegan version, you should bake it yourself
Tofu / Tempeh Cucumber Sunflower Seeds 4/5 You can use the pan or the grill, here is a tasty hot breakfast with lots of protein
Pancakes made from Almond Flour, Rice Protein and Egg Substitute Peanut, almond, or Cashew Butter Blueberries 4/5 Low Carb Flour with rice protein pancakes are not only gluten-free, in combination with nutmeg and a handful of berries (berries are the fruit with the fewest carbohydrates), they also taste quite delicious

The best low carb meat substitutes

At lunch and dinner there are many vegetable and low carbohydrate protein sources on the market that can replace meat and fish well. The following table gives you an overview of the best-known products and their effectiveness.

Product Protein in % Valuation Comment
Tofu (vegan) 14 4/5 The most well-known vegan protein source is a good substitute for meat with the stigma that, like other legume products, it contains phytoestrogens, the effects of which have yet to be clarified. Very neutral in taste.
Tempeh (vegan) 17 4/5 Similar to soy, but less dangerous due to fermentation. The taste is a bit bitter.
Seitan (vegan) 28 2/5 High protein content, but pure protein from wheat gluten (sticky protein), which may be less digestible and should not be consumed too often, as it is suspected to trigger allergic reactions.
Spelt Grains (vegan) varies, mostly
<10		 2/5  Low protein content, also contains gluten, however usually more digestible than wheat gluten. A high carbohydrate content makes spelt unusable as a low carb meat substitute. Only for cheat meals.
Lentils, chickpeas, etc. cooked about 7 2/5 High in protein, in additionally lots of fiber and tasty. However, legumes contain a lot of carbohydrates for a low carb diet and are therefore difficult not to be eaten in large quantities.
Mycoprotein (vegetarian) eg Quorn Hack 13 3/5 A highly processed product that gets its protein from mushrooms. Often contains many additives and carbohydrates, so not the best alternative.
Halloumi cheese (vegetarian) 23 4/5 The grilled cheese originating in Greece is a good and tasty meat alternative, but with a high fat content

At noon, in the evening

For a vegetarian diet, you should focus on eggs, low-carbohydrate dairy, and cheese for lunch and dinner. This, combined with vegetables provides you with reliable energy, proteins, healthy fats and many nutrients. In a vegan low carb diet, you should resort to veggie meat substitutes and vegetable protein sources. Pay attention to the carbohydrate content.

INGREDIENTS 1 + INGREDIENTS 2* + INGREDIENTS 3** DESCRIPTION COMMENTS
Mozzarella/Avocado Tomato Arugula 5/5 This classic is delicious and provides you with protein, healthy fats, and lots of nutrients – and virtually no carbs.
Gouda/Vegan Cheese Broccoli Cottage Cheese 5/5 Low carbohydrates, lots of protein, vitamins and minerals, and a treat.
Red Lentils Tofu Corn 5/5 Vegetarian or Vegan Chilli, Fast, Easy, and Good.
Cauliflower Chia Seeds Almond Flour 4/5 Vegan low carb mini pizzas, they require a bit more preparation time, but reliably satisfy the hunger for pizza
Carrots Cashews Water 4/5 This carrot run provides you with reliable vitamins and healthy fats and proteins, but also has a few more carbohydrates
Eggs Coconut Milk Soy Sprouts 4/5 A tasty variant of stir-fry with many vitamins and minerals
Mushroom Feta Onions 4/5 Delicious, high protein, and low carb, that will surely fill you up.
Cottage Cheese Eggplant Cocktail Tomatoes 5/5 Simple fast, and a treat – especially after working out

Again, the same rules apply as with the all-eaters: variety is everything. Basically, you should not consume a meal more than three times a week. Instead, vary different components from the three table columns in different combinations. You should initially stick with the varieties of different foods listed to protect your microbiome (your intestinal flora), but you’re welcome to mix up the combinations.

* Each 1/3 – 2/3 of the meal
** Topping (omit for faster weight loss)

Paleo diet – Nutrition from the Stone Age

Diet Rating: ◆◆◆◆◇ (4/5)

upfit low carb guide paleo diet

A Paleo diet is based on the diet of our ancestors who lived as hunters and gatherers and had not yet developed agriculture or kept livestock. The name goes back to the Paleolithic period, the so-called Stone Age. A Paleo diet can be a form of Low Carb diet, but it does not have to be. Often fruits, dried fruit, or honey are allowed in the Paleo diet. The fact that in the Stone Age there was no bread or other processed cereal products, no refined sugar, alcoholic beverages, milk and dairy products or food with artificial additives means that these are taboo in the Paleo diet. Vegetables, protein-rich, and gluten-free products are available for you, which you can eat to your taste.

What does "Paleo diet" mean?

The Paleo diet is a kind of counterpart to the modern Western diet. Fans of the Paleo diet argue that problems such as obesity, allergies, cardiovascular disease, cancer, diabetes and other diseases of civilization have only began after people started growing crops and raising livestock. Above all, Paleo nutrition relies on the most natural and unprocessed foods, which are rich in fiber and nutrients. However, there are different types of Paleo diet. In the low carb variant of the Paleo diet – similar to the ketogenic diet – the main energy is derived from high-fat and high-protein foods.

Allowed Not Allowed
All unprocessed grain products in their natural state Proccessed grain products (bread, cereals, cakes, biscuits, etc)
Meat and fish (especially wild game, high-fat products) Sausage
Animal fat Vegetable fat and oil (refined)
Fruit, dried fruit (in moderation, because of high sugar content) Sugar (refined)
Eggs Milk and milk products
Nuts and seeds Cheese
Sweet chestnuts (in moderation, because of high carbohydrate content) Alcohol
(Insects, larvae, worms are allowed, but not need required) Legumes
Vegetables, mushrooms Ready-made meals
Seafood and shellfish All food with additives
Homemade almond milk Industrially processed food (fruit yoghurt, tofu, soy yoghurts)

Paleo diet in detail

How individual is the Paleo diet?

◆◆◆◆◇ (4/5)

  • For people who are vegetarian or vegan, the low carb variant of the Paleo diet is a bit more difficult to carry out. Vegetarians can still eat plenty of eggs, but with the vegan Paleo diet, only vegetables, fruits, nuts, seeds or homemade almond milk are allowed. In addition, in order to avoid deficiency symptoms, you should also use tofu, legumes, or other vegetable protein sources.
  • However, the Paleo diet is well suited for people with allergies and intolerances such as lactose intolerance or gluten intolerance.
  • It also offers plenty of scope for individuality and adaptation to personal preferences and tastes.
  • The high quantities of meat and fish, as well as the high fiber and digestible carbohydrates, can cause digestive or other problems in some people.

How flexible is the Paleo diet?

◆◆◆◈◇ (3.5/5)

  • Anyone who follows the Paleo diet plan, must forfeit some flexibility in everyday life.
  • Without preparation, going out to eat becomes more difficult as the ingredients often do not meet the Paleo diet standards.

How suitable is the Paleo diet for everyday use?

◆◆◆◈◇ (3.5/5)

  • Slightly more time consuming, since meals often have to be prepared in advance as you cannot use prepackaged meals (these contain many additives and are incompatible with the Paleo diet).
  • If properly performed, few symptoms such as hunger will affect your daily performance.
  • Easy to combine with sports and any kind of physical activity
  • No special products are needed that are not available in your average supermarket.

How scientific is the Paleo diet and what health risks does it pose?

◆◆◆◆◇ (4/5)

  • The Paleo diet is called the “species-appropriate diet” by its fans and is intended to prevent civilization diseases.
  • Avoiding industrial products, additives, refined sugar, alcohol, and lactose is definitely beneficial to your health.
  • By eliminating all of these products, you can also quickly achieve weight loss and muscle gain.
  • Natural and unprocessed foods can easily provide your body with all the essential nutrients it needs, thus preventing malnutrition.
  • The intake of carbohydrates from vegetables, fruits, and raw grain in their natural form provides you with long-term energy and also stimulates your digestion.
  • However, the high proportion of meat, fish, and animal products such as eggs in the Paleo diet is questionable. The desired high fat content in the diet can have long-term negative effects on the cardiovascular system. Even essential omega-6 fatty acids are harmful in high amounts. Your calorie balance should therefore be correct and the calories eaten should get burnt with exercise. Unlike the Stone Age people, we need less calories because we no longer hunt or are vulnerable to weather conditions.
  • The Paleo diet does not pose any health risks as long as you pay attention to a balanced, varied, food selection.

How sustainable is the Paleo diet?

◆◆◆◆◈ (4.5/5)

  • The Paleo diet is safe and sustainable as a long-term diet change.
  • It is a balanced diet that does not sacrifice essential nutrients.
  • It can also be continued after reaching your desired weight, or when pursuing a new goal like muscle building or definition.

Advantages and Disadvantages of the Paleo Low Carb Diet

Advantages Disadvantages
On the Paleo diet, you only eat natural and unprocessed foods. Unprocessed and natural ingredients can be a bit more expensive and often exceed the average price budget of a “normal” diet.
The choice of food is not significantly limited. You do not dispense with any nutrient groups, you will continue to be adequately supplied with nutrients and should not experience deficiency symptoms. Since all ingredients are unprocessed, the preparation time for meals is increased. The extra time required could be a disadvantage, especially for working people.
Weight loss and muscle building can be made easier when you eliminate grains, sugar, processed foods, and alcohol. Very good for a low carb diet. A paleo diet that relies on a high proportion of animal products and is low in vegetables, nuts, etc increases the risk for cardiovascular disease with age.
Dietary fiber and nutrients from unprocessed, natural products stimulate your digestion, are good for your health, and can help you prevent disease or improve symptoms.. There are very few limits to the implementation of a Paleo diet; If you are not mindful with Nutrition Planning this can lead to an unbalanced diet (e.g. too much meat, not enough vegetables). To avoid nutrient deficiency you have to consciously plan your diet to include the proper amounts of micro and macronutrients.
If you eat animal products in high quantities, choose high quality. Cheap meats are not only unappetizing, they mostly come from animals that have been treated with medication and were raised in poor and unsanitary conditions.

Ketogenic Diet - No Carb Diet

Diet Rating: ◆◆◆◇◇ (3/5)

upfit low carb guide ketogenic diet

The ketogenic diet is a slightly more radical form of the low carb diet. Ketogen means that your energy is generated by “ketone bodies”. This diet allows you to eat virtually no carbohydrates. The background is as follows: The body, as you have learned, derives its energy most quickly from the glucose supplied by carbohydrates. However, if you stop giving your body carbohydrates, it must resort to other energy resources in order to provide energy to the organs and the brain. It does this, during periods of hunger or while sleeping for example, with ketone bodies. Ketone bodies are simply expressed glucose derived from fats. The body is able to convert fatty acids and proteins to glucose so it can use them for energy. The state in which the body lapses as soon as it starts getting its energy from ketone bodies is called ketosis. In this state, the body automatically reduces fat, because it uses the fat for energy and no longer stores it.

What can I eat on a ketogenic diet?

The ketogenic diet aims primarily at keeping the blood sugar at a constant low level, so that it falls into the state of ketosis, and extracts the energy substance glucose from fat cells. Unfortunately, proteins also raise blood sugar levels slightly, so the main focus of this diet is on the fat. The protein content in a properly performed ketogenic diet should therefore not be increased, low-fat and protein-rich foods are therefore not optimal. In contrast, high-fat foods take precedence. Nuts, seeds, oils such as coconut or olive oil, butter, high-fat milk, cheese, fatty meat, fish, or avocado are the main ingredients of any ketogenic meal. Of course, in order to maintain and increase your muscle mass, you still need protein. This often comes from high-fat, protein-containing products such as salmon or other high-fat meat and fish.

In addition, a high proportion of vegetables is important for the optimal supply of vitamins and minerals. Choose low carbohydrate vegetables here. Root vegetables and vegetables that grow underground, such as potatoes or turnips are not suitable for a ketogenic diet. Instead, choose vegetables that grow above the earth and green vegetables. Fruit is usually very rich in sugar, berries and low carbohydrate fruits such as papaya are the best options here. For your convenience, we have put together a list of foods that are suitable for a ketogenic diet.

The best animal foods for a ketogenic diet

Product Fat / 100 g Carbohydrate / 100 g Fitness
Salmon fillet (red) 8 g 0 g Very high
Whole Milk (3.5%) 3,5 g 4,7 g High
Egg 9,3 g 1,5 g High
Anchovy , Herring, Mackerel, Eel 21 g 0 g Very high
Tuna (in oil) 11 g 0 g Very high
Bacon 25 g 0,5 g Very high
Chicken Leg with Skin 14 g 0,4 g Very high
Cheese (Fat < 45%)  30 g 0 g Very high
Turkey Breast (without skin) 1,7 g 0 g Low

The best plant-based foods for a ketogenic diet

Product Fat/ 100 g Carbohydrate / 100 g Fitness
Avocado 23,5 g 0,4 g Very high
Almonds 53 g 5,7 g High
Walnut 66,3 g 6,3 g High
Linseed 30,9 g 0 g Very high
Chia 31,1 g 8 g High
Coconut 34 g 15 g High
Nut Butter from Almonds, Hazelnut etc 54 g 14 g High
Vegetable Oil 92 g 0,1 g Very high
Pumpkin seeds 46,3 g  2,7 g Very high
Nut Flour 12 g  7 g High

The best vegetables and fruits for a ketogenic diet

Product Fat / 100 g Carbohydrate / 100 g Fitness
Cabbage (cauliflower, red cabbage, etc.) 0,3 g 2,3 g High
Cucumber and Zucchini 0,4 g  2,2 g High
Olives 16 g  0,1 g Very high
Tomatoes 0,2 g  2,6 g High
Spinach 0,4 g 1,4 g Very high
Eggplant 0,2 g 2,5 g High
Mushrooms 0 g 0,6  g Very high
Fennel 0,2 g 2,8  g Very high
Turnips 0,1 g 6,5  g High
Berries 0,6 g 7,4  g High

Ketogenic diet in detail

How individual is the ketogenic diet?

◆◆◆◇◇ (3/5)

  • The basic rule of the ketogenic diet is you can’t eat virtually any carbohydrates. This applies to everyone and therefore leaves little room for alternatives.
  • You have plenty of room within high-fat and high-protein foods, but you should also keep an eye on calories.
  • As flexitarians, vegetarians, or vegans, this diet is definitely not ideal or necessary even possible because of the high meat and fish content.
  • Plant-based meat substitutes usually also contain many carbohydrates, and to abstain from them can lead to severe deficiency symptoms

How suitable is the ketogenic diet for everyday use?

◆◆◇◇◇ (2/5)

  • Restricting food to only those rich in fat and protein limits your choices or make Nutrition Planning very easy for you.
  • You won’t have to worry about calories counting. The only rule is to completely dispense with carbohydrates.
  • Meat and fish are good at satiating you, but are also more expensive, particularly if you want to eat high quality animal products.
  • Eating out can be a problem now and then, as you will have to do without the carbohydrate-laded meals and sides.
  • On the other hand, you have free choice among the allowed foods and are not limited so much in portion size.

How scientific is the ketogenic diet and what are its risks?

◆◆◆◆◇ (4/5)

  • The scientific nature of the ketogenic diet is confirmed, as it has been used successfully in the past, especially for alleviating symptoms in certain people’s illnesses.
  • However, the diet is not meant for everyone. For people with cardiovascular problems, underweight people, or people with organ damage this diet is not recommended and should only be performed under medical supervision.
  • Restricting foods to foods containing only proteins and fats can lead to nutrient deficiency. Symptoms may include fatigue, muscle cramps, elevated cholesterol and lipid levels, kidney and liver damage, or even high blood pressure. Therefore, it is recommended that you supplement your nutrition.
  • Carbohydrates are the number one energy source for the body. So, when you whip them completely off your nutritional plan, your body is forced to pull the energy out of muscle mass and fat. This could lead to decrease in muscle mass.
  • The high protein content in the diet is bad for your body in the long term. Not only do insulin levels increase, but protein secretion and protein digestion cause high levels of uric acid. This can lead to gout or joint and kidney damage. Increased triglyceride levels also increase the risk of thrombosis.
  • In addition, if the diet is incorrectly implemented without enough exercise, it can lead to fatty deposits on organs, especially the heart.
  • This diet can / should not be permanently maintained in the long term. Due to the high proportion of animal fats, health risks can occur and due to the strong carbohydrate deficiency, fatigue and impairment of the immune system can occur in the long term.

How sustainable is the ketogenic diet?

◆◇◇◇◇ (1/5)

  • If you do not buy your meat and fish exclusively from a known farmer or fisherman, the high meat consumption is anything but sustainable and environmentally friendly.
  • The weight reduction happens very fast but is not necessarily sustainable, The risk of succumbing to the yo-yo effect after ending the diet is quite high.
  • Also, the risk of “relapsing” and developing a large carbohydrate hunger can increase significantly, leading to renewed rapid weight gain.

Atkins Diet - Extreme Low Carb

Diet Rating: ◆◆◇◇◇ (2/5)

The Atkins diet is very similar to the ketogenic diet and caused quite a hype in its time. In contrast to the ketogenic diet, however, it can be carried out long-term. The basis of the diet is the almost complete exclusion of carbohydrates and the restriction of the diet to mostly high fat and high protein foods. Carbohydrate-rich foods, such as bread, pasta, and potatoes, are taboo. Fans of the Atkins diet even go so far as to completely remove vegetables and fruit. According to inventor Robert Atkins, this type of diet should boost the metabolism of people who are overweight, leading to drastic weight loss.

This is the diet plan of the Atkins diet

The Atkins diet is divided into four phases. In each phase you eat a different amount of carbohydrates. Your carbohydrate intake is reduced extremely at the beginning and increased gradually again in the following phases.

Stage 1

In the first phase, your body is to pass into ketosis, just like in the ketogenic diet. Here you can only eat a maximum of 20 g of carbohydrates, so that your body gets its energy completely from its fat reserves.

Stage 2

In the 2nd Phase you can gradually eat more carbohydrates. However, these should be as complex and nutritious as possible. As soon as you gain weight again, you should reduce the amount of carbohydrates again.

Phase 3

Once the weight loss stagnates,you can increase your carbohydrate intake by 10g each week.

Step 4

In the final fourth phase you should have reached your desired weight. Now you can eat more vegetables and even fruits. However, very carbohydrate-rich foods, such as potatoes, cakes, noodles, etc., are only rarely allowed.

Who is the Atkins diet suitable for?

  • This diet is suitable for healthy adults.
  • If you suffer from kidney or liver damage, you should abstain from such a protein-containing diet.
  • The diet is not recommended for children or young people who are still growing because many nutrients are lacking, which are important for development.
  • For diabetics, however, it is a good alternative, since very little insulin is released in the diet.
  • Very seriously overweight people should consult a doctor beforehand and have their blood levels checked to avoid any risk to their health.
  • For people who are vegetarian or vegan, the Atkins diet is unfortunately not a viable option, as the main ingredients of the diet are meat and animal products.

Atkins diet in detail

How individual is the Atkins diet?

◆◆◇◇◇ (2/5)

  • The same rules and quantities apply to all dieters. They are not individually tailored to the individual.

How flexible is the Atkins diet?

◆◆◇◇◇ (2/5)

  • No annoying calorie counting is necessary. You just have to do without carbohydrates. Thus, this diet doesn’t require lots of Nutrition Planning and is feasible for working people.
  • No special food is needed and a visit to a restaurant is no obstacle. Although you should definitely do without carbohydrate-rich side dishes.

How suitable is the Atkins diet for everyday use?

◆◆◇◇◇ (2/5)

  • The complete abandonment of carbohydrates makes the diet quiet unbalanced
  • On the other hand, you have free choice among the permitted foods and aren’t limited in the portion size
  • If you don’t restricted or monitor your calorie intake, exercise is mandatory. The high fat diet has a lot of calories and carries the risk of fat deposits if you do not exercise.

How scientific is the Atkins diet?

◆◈◇◇◇ (1.5/5)

  • The success of the Atkins diet is detectable, but this is mainly due to the calorie reduction itself and not to the renunciation of carbohydrates.
  • When properly implemented, getting your body into ketosis state can melt fat, but if you eat a high-fat diet and do not exercise, you will not succeed in losing weight.
  • A drastic abandonment of vegetables and fruits should also be viewed critically, as carbohydrates are the number one energy source for the body. When you completely erase them from the diet, your body is forced to draw energy from muscle mass and fat. The muscles can decrease and it can lead to muscle cramps.
  • Furthermore, you can easily become deficient in vitamins, minerals and fiber, so supplementation may be necessary.
  • The high protein content in this diet is bad for your body in the long term. Not only do insulin levels increase, but higher levels of uric acid accumulates during the division and digestion of proteins. If your protein intake is too high, the toxic substance can be deposited in your kidneys and cause lasting damage. A long-term consequence can even be a cardiovascular disease.

How sustainable is the Atkins diet and what are its risks?

◆◇◇◇◇ (1/5)

  • If you stick to the rules of the diet, you can achieve quick results – especially in the early stages. The later stages then serve to help your body acclimate and adapt, so that your goal weight can be maintained long-term.
  • However, this type of diet can / should not be followed permanently because, due to the high proportion of animal fats, health risks are possible. Fatigue and impairment of the immune system can also occur in the long term due to the high carbohydrate deficiency.
  • Weight loss happens very fast, although it is not necessarily sustainable. The risk of succumbing to the yo-yo effect after ending the diet is quite high.
  • The principles of the Atkins diet rely on ketosis: In the absence of carbohydrates for energy metabolism, fatty acids in the liver are converted into ketone bodies to ensure energy readiness.
  • However, this also carries the risk of increased triglyceride levels. Highly obese people, as well as diabetics or people who suffer from a lipid metabolism disease, usually already suffer from an increased triglyceride value. The consequence of this is an increased risk of thrombosis.
  • In addition, the often mentioned extreme carbohydrate deficiency can lead to any amount of deficiency symptoms. Symptoms of this include fatigue, muscle cramps, elevated cholesterol and lipid levels, kidney and liver damage, or even high blood pressure.

Allowed and forbidden with the Atkins diet

Allowed Forbidden
Meat Carbohydrate-rich products such as pasta, bread, or rice
Bacon Potatoes
Eggs Vegetables
Cheese Fruit
Nuts and seeds Sweets
Milk and dairy Alcohol

Pros and cons of the Atkins diet

Pros Cons
The Atkins diet does not set strict calorie limits. There are also no special requirements for the composition of meals. Apart from having to greatly reduce carbohydrates, you are given a lot of freedom. Omitting mainly vegetables and fruits can lead to deficiency symptoms. The body is not sufficiently supplied with the necessary nutrients. To counteract this, you may require nutrition supplements.
Through the ketosis at the beginning of the diet you can achieve fast results. The diet quickly becomes very unbalanced
This diet is not for people with metabolic diseases such as diabetes, gout, or liver damage
Improper application of this diet can increase the risk of cardiovascular disease and increased blood lipid and cholesterol levels

Troubleshooting and the cheat meal

Upfit low carb guide cheat meal

How well you manage the transition to a low carb diet is very individual and type dependent. It’s a good idea to do without carbohydrate-rich foods in the first two weeks of conversion and use only the foods listed above if possible. If your body reacts with extreme fatigue, lack of concentration, or slight circulatory fluctuations, a small meal with rice, potatoes, or sweet potatoes is enough to bring you back into balance. These cheat meals are used situationally in the beginning when your body has problems with the conversion. Later, the number of cheat meals per week depends on your body composition – that is, your body fat and muscle mass. Guidelines can be found below.

How exactly does the cheat meal work on low carb diets?

A cheat meal means that you combine one of the main meals with a high carbohydrate side dish, as you’ll find in the list above, or even a small dessert. However, when the meal is over, the cheat ends and can not be split or continued. This iron rule prevents you from completely losing control of your eating habits in these moments. After all, a cheat is about replenishing the body’s energy reserves. This discipline will pay off over time. Because if you lower your body fat to less than 11%, you will find that your body even burn carbohydrate bombs quickly: At this point you could even enjoy ice cream as a cheat meal.

How many cheat meals can I eat?

Let’s sum up the influencing factors: Carbohydrates are used to generate energy. Above all, our muscles – our body’s engine – use carbohydrates as fuel. Too many consumed carbohydrates, which are not converted directly to energy, are stored in the fatty tissue as an energy reserve. The body itself has only a small tank of carbohydrates, which is quickly exhausted by intensive training. After a workout, our bodies either use external carbohydrates to replenish their stores – or they use the reserves in our adipose tissue.

As a result, if you have a lot of muscle that you work out on a regular basis, and you do not have much body fat, you should bring in lots of carbs from outside to stay fit. If you have less muscle and high levels of body fat, you should work hard to empty your fat reserves. By not eating carbohydrates your body can flush out its fat reserves and reduce its body fat. This is also the reason why a low carb diet is good for losing weight. Between the first example and the second example there are several gradations, so you should increase or decrease the amount of carbohydrates gradually.

Body Fat Percentage

  • > 18% – Only eat carbohydrates if necessary
  • 11 – 18% – One meal per week may contain carbohydrates
  • 7 – 11% – 4 meals per week may contain carbohydrates (if possible on training days)
  • < 7% – Here you can and should eat carbohydrates daily

Good carb choices for cheat meals

Food Carbs in % Comments Comments
Cooked basmati rice 30 4/5 Rice is a staple food and may be eaten on cheat meal. Basmati rice and jasmine rice are the variants of choice.
Wholegrain pasta wholemeal cooked 30 3/5 If you choose to eat pasta, then make it wholegrain. This keeps your blood sugar level balanced and gives you more fiber and nutrients.
Sweet potatoes baked 21 4/5 A tasty classic among the cheats, but depending on the preparation very different calorie content. Go for lower calorie alternatives like steamed or baked sweet potatoes rather than fried.
Baked potatoes 21 4/5 What goes for sweet potatoes, can be transferred 1: 1 to normal potatoes.
Quinoa 17 5/5 Low carbohydrate content, plus protein. A larger portion may be eaten, than other cheat meals.

Start today and begin working on your cheat meals with a disciplined, low carb diet.

The 5 most common low carb mistakes

Upfit lose belly fat nutrition

You follow a low carb diet, but have’not yet achieved weight loss success? Low carb is more than just reducing carbohydrates. For your low carb diet to succeed, you should avoid the following 5 mistakes.

Error 1: Hidden carbohydrates

When we talk about low carb diets, we are talking about diets with a carbohydrate content below 30% or a maximum of 100 g. This is well below the amount of carbohydrates in the average person’s diet – about 50%. Eating less than 100g of carbohydrates a day is easier said than done. Hidden carbohydrates are in many, mainly industrially produced, foods such as wellness drinks, protein bars, sausages, dairy products, and vegetarian meat alternatives. So always look at the nutritional information of the products you are buying and pay attention to the carbohydrate content (<5 g per 100 g).

Error 2: Wrong Carbs

Cover your carbohydrate needs with the right carbs! Within the allowed carbohydrate content of under 30%, don’t eat chocolate bars and chips instead of fruit and whole grains. Whole grains, fruits, and vegetables are allowed during a low carb diet and provide you with vitamins, minerals, and fiber. Don’t give up on these foods. Reduce primarily industrial products, such as ready-to-serve cereals, sweetened drinks, sweetened jam, alcohol, and white bread. They contain simple carbohydrates and sugar, which causes your blood sugar levels to rise rapidly. The result, after a rapid increase, is a quick drop in blood sugar levels and food cravings for even more carbohydrates. In addition, eating simple carbohydrates stimulates insulin secretion that blocks fat loss. To assess if a food contains many fast carbohydrates, you can use the Glycemic Index. Choose foods with a low glycemic index (<55).

Error 3: Sweeteners instead of carbs

During the low carb diet, sugar and sweetened foods are taboo. Avoid alcohol and foods with sugar and other sweeteners. Also avoid calorie free sweeteners. Although they contain no calories according to the contents, you should still refrain from them. Zero calorie sweeteners are suspected to cause food cravings and lead to a higher calorie intake, and when consumed in high amounts, they have a laxative effect. If you reduce your sugar intake in general, you’ll find that your taste buds will be more sensitive to sugar, and you’ll crave it a lot less.

Error 4: Low carb and low fat at the same time

For long-term success it’s best not to try combining a low carb with low fat diet. If you lower the carbohydrate content in your diet, the proportions of the other two macronutrients – fat and protein – automatically increase. So if you also reduce the fat, your total calorie intake and, above all, your nutrient intake is lowered. This can lead to kidney problems and malnutrition. So, to lose weight healthily and with long lasting results, you should choose one of them. Protein is of course an important part of your diet, but so are healthy fats.

Error 5: Too much protein and fat

If you want to lose weight on a low carb diet, it is not enough to just eliminate carbohydrates. If you only eat meat and fat instead of bread and pasta it may hinder your weight loss process. Calculate your calorie needs with our Calorie Calculator and eat no more than the calories you need. After achieving your first results, you can start treating yourself to your first cheat meals and later whole cheat days.

With our Low Carb Nutrition Plan, you won’t have to do any annoying calorie counting. Based on your body data and eating habits, we will create a perfectly tailored Low Carb Nutrition Plan for you to eat a healthy, nutritious diet and achieve your goals!

Sources

  1. Burke, LM. (2015). Re-Examining High-Fat Diets for Sports Performance: Did We Call the Nail in the Coffin‘ Too Soon? Sports Med. S. 33-49.
  2. Stackpole, EA. (1965). The long arctic search: The narrative of lieutenant Frederick Schwatka. New Bedford, MA: The Marine Historical Society. 1965.
  3. Volek, JS., Noakes, T., Phinney, SD. (2014). Rethinking fat as a fuel for endurance exercise. Eur JSport Science. S.79: 1-8.
  4. Weineck, J. (2010). Sportbiologie (10., überarbeitete und erweiterte Auflage). Balingen: Spitta Verlag GmbH &amp; Co. KG. S.49-56.
  5. Konopka, P. (2013). Sporternährung. Grundlagen – Ernährungsstrategien – Leistungsförderung (14. Auflage). BLV Buchverlag GmbH &amp; Co. KG. S.55.
  6. Gleeson, M. (2015). Immunological aspects of sport nutrition. Immunol Cell Biol. S.94: 117-123.

Frequently Asked Questions

Do carbohydrates make you fat?

Carbohydrates are our most important primary energy source. By nature, carbohydrate-rich foods such as fruits and vegetables are healthy and provide us with essential vitamins, minerals and fiber. Potatoes, legumes, noodles, and rice are staple foods that taste good, fill us up, and provide us with nutrients and energy, particularly in the whole grain variety. Unfortunately, these products contain a lot of energy (calories), which we cannot burn with an office job. The excess energy is stored and converted to fat in our body. In the case of foods rich in fat and protein, this happens less quickly. If you reduce carbohydrates or leave them out altogether, your body is forced to get its energy elsewhere: from the fat cells.

What can I eat on a low carb diet?

On low carb diet or diet, you generally don’t eat high carbohydrate foods such as bread, pasta, rice – or only eat them in small quantities. Although carbohydrates are your number 1 energy source, you can reduce them without harming your health. You should also avoid foods with pure carbohydrate content, such as sugar and alcohol. In the ketogenic diet, fruit is allowed only in moderation. The Atkins diet dispenses with fruit entirely. Keep in mind that your body needs the vitamins and minerals from fruits and vegetables, so if you dispense with them entirely you put yourself at risk of getting nutrient deficiency. For this reason, these more radical diets are not meant to be long-term solutions.

Can I also follow a low carb diet as a vegetarian or vegan?

Yes, definitely. The basic rule of the low carb diet is that you eat foods that are high in protein and good fats, and you renunciate or restrict carbohydrate intake. If you choose to follow a low carb diet as a vegetarian, you should get your energy from eggs, dairy products, cheese or, as a vegan, from vegetable proteins. Low carb variants, such as the atkins diet or the ketogenic diet, however, are less well suited for vegetarians and vegans, as carbohydrate-rich meat alternatives such as tofu and greens are avoided in these variants. This could lead to malnutrition. A Paleo diet is a better option for vegans and vegetarians.

What does Paleo mean?

The Paleo diet is based on the diet of our Stone Age ancestors, who have not yet worked in agriculture or raised livestock. With this nutritional form, you mainly eat unprocessed, natural foods. Vegetables, fruits, nuts, seeds, meat, and fish usually form the basis on the Paleo diet. You should avoid refined sugar, processed foods, alcohol, sausages, dairy products, and soy products. You can cheat a bit by baking or buying Paleo bread or making your own almond milk. Paleo bread is low carb and does not contain gluten. Paleo fans argue that this diet can ven prevent lifestyle diseases such as diabetes, cardiovascular disease, elevated blood lipid levels, cancer, and allergies.

What is a ketogenic diet and what is the Atkins diet?

With the ketogenic diet, you cut out carbs completely for a limited period of time. Carbs are known to provide your body with energy. However, if you don’t eat carbohydrates, your body will draw energy from ketone bodies instead. Low carbohydrate foods like meat, fish, cheese, sausage, and vegetables generally form the basis of the ketogenic diet. Fruit and dairy products are only allowed in small quantities as they contain many carbohydrates. You should therefore supplement missing vitamins and minerals during this diet. The Atkins diet also works on this principle, but is implemented for a longer period of time. On the Atkins diet, carbohydrates should be avoided and foods rich in fat and protein should be eaten. However, this diet is very unbalanced and carries many risks.

How and when do I perform a cheat day?

In the first 2 weeks you should completely do without carbohydrates. If this causes unpleasant side effects, it’s possible to treat yourself to a cheat meal to counteract the side effects. This means that in the beginning, you eat a high carbohydrate side dish with your meal. Once you’ve achieved your first weight loss successes, you can introduce whole cheat days regularly. As your muscle levels increase and your body fat levels drop, you’ll find that you can digest carbohydrate bombs faster and even more often.

Why is Upfit better than other nutritional concepts?

Upfit is being developed with graduates of the renowned German Sport University Cologne. We regularly incorporate the latest nutritional knowledge into your plans for a 100% scientific basis. Upfit plans are always tailored to you, your personal needs, and your everyday life. In addition, our nutrition experts are there to help and advise you at any time to help you on your way to the goal. We offer short cooking times, lean shopping lists, with full recipe variety, so that healthy food is really fun and can be integrated into everyday life.

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