Low Carb - The comprehensive guide to low-carbohydrate nutrition

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.