Nowadays, there are many ways to reduce body weight and keep fit. Low Carb diet or low carb diet has become one of the most popular weight loss methods.
The ketogenic diet is an extreme form of low-carb dieting. The aim is to steadily reduce carbohydrates (hence sugar) and consume very high fat foods. Anyone adhering to this diet puts their body into a kind of fasting metabolism. This condition is called ketosis and is the name of this diet.You see more and more “low carb” bread and other products in the supermarket. But what exactly does it mean to eat low carb and what foods can we eat?
What does Low Carb Diet mean?
Losing weight on a low carb diet means a change in diet, related to the reduction of carbohydrates (low carb = low sugar). The aim is to increase the amount of protein and fat in the diet and reduce carbohydrate-rich foods. When losing weight on a low-carbohydrate diet, it is essential that carbohydrates are not completely lost, but only reduced. In some diets, such as ketogenic diets, the carbohydrate content is limited to 10 g per day. Slimming down with carbohydrate-free diets is a particularly extreme form and is generally not recommended because the body needs carbohydrates for proper function. Read the article.
When losing weight on a low-carb diet, the distinction between good and bad carbohydrates is crucial. For example, if you decide to consume 30g of carbohydrates, you should opt for long-chain carbohydrates. These include, for example, potatoes, wholemeal bread and whole grains, as well as various legumes such as lentils and beans. Fruits also often contain fructose, which is considered “good” sugar because it supports brain function and provides energy to the body. Foods containing added sugar, namely sucrose, should be avoided during a low-carbohydrate diet.
Like many other diets, low-carbohydrate diets focus on daily caloric intake. Ultimately, the right amount of calories (in women, an average of 1700 kcal per day) should be reached, but they should be reached mainly with protein and fat. The proportion of fat and protein should be distributed relatively evenly. How exactly to make the division, everyone must decide for himself. A balanced diet without a low-carbohydrate diet would have a carbohydrate content of 45-65%.
What foods can be eaten during a Low Carb diet and Keto Diet?
All foods that do not contain carbohydrates are allowed on a low carb diet. Specifically, this means
Vegetables (kohlrabi, cucumber, radish, courgette, aubergine etc.)
Dairy products (cottage cheese, unsweetened yoghurt, cheese, cream cheese etc.)
Fish and meat (salmon, trout, tuna, beef, pork, chicken, etc.)
These foods are allowed and can be eaten without hesitation. All vegetables with a high water content, such as cucumber or kohlrabi, can be eaten without restriction. With a Low Carb diet, you should not forget that calories are still limited. For example, because cheese or cottage cheese contains a lot of calories due to the fat they contain, it is necessary to plan in advance the consumption of these foods. Meat, fish and dairy products are often crucial if you have decided to lose weight on a low-carbohydrate diet. Because they contain a lot of fats and proteins, they provide the body with all the necessary elements.
Some foods that are carbohydrates are also allowed:
Fruit (apple, pear, banana, etc.).
Whole grains and bread (buckwheat, wheat, spelt, quinoa, amaranth, etc.).
Make sure you do not exceed the carbohydrate allowance. It is also recommended to have carbohydrates in the morning and in the evening rather than just before bedtime.
Which fruit has a low carbohydrate content?
Fruits are a particular case for losing weight on a low-carbohydrate diet because some fruits contain more or less carbohydrates. As fruits tend to be naturally sweet, the carbohydrates they contain are fructose.
The following fruits are recommended for weight loss on a low carbohydrate diet:
It is best to eat fresh fruit and not sweet fruit (so no nuts!). Also, the best time to eat fruit is in the morning and not in the evening, because during the day the carbohydrates you eat are well broken down. In the evening, they slow down the metabolism. You can combine the fruits with yoghurt or cottage cheese or eat them on their own for a fresh and fruity start to the day. With a low-carbohydrate diet, it is important to eat well, especially in the morning.
Which food is particularly suitable for the evening?
In the evening, it is particularly important to eat low-carbohydrate foods because carbohydrates are a component of energy and must be consumed or burned after they have been eaten. Any excess, which the body has not eliminated, is stored overnight as fat. Therefore, in the evening, it makes sense to eat vegetables, poultry or fish, so as not to overload the digestive system. In addition, this has the advantage that the body burns more calories in one night.
As this could be a problem for those who watch TV, think of alternatives. For example, you can open a jar of pickles, put in some celery, cucumber or kohlrabi sticks and avoid cravings. Even a cheese plate is a good solution if you don’t want to miss out on a low-carb snack.
What to consider on a low-carb diet and Keto Diet?
When losing weight on a low-carb diet, you should pay special attention to hidden carbohydrates. For example, dried fruits are a sugar bomb, which is often underestimated. Even flavoured yoghurts are underestimated because they often hide 5 to 10 grams of sugar. Therefore, pay attention not only to the amount of calories, but also to the carbohydrates listed in the ingredient tables.
Frozen foods, fast food and snacks are a bad way to lose weight on a low-carbohydrate diet. It is best to always have something to eat when you travel. Because it is often difficult to find foods suitable for a low-carbohydrate diet. Sweet sauces, ready-made meals, flavour enhancers combined with sugar, …
So get ready to prepare your own food according to your diet. Trying to lose weight on a low carbohydrate diet will clearly show you that sugar is now present in everything and we don’t even notice it anymore.
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Lose Weight on a Ketp Diet
Losing weight on a keto diet works because you consume less energy thanks to unadulterated carbohydrates, which are not stored as fat. The increased protein content promotes muscle promotion and the importance of fat in promoting protein absorption. Fat also prevents the body from going into a state of emergency and starting to store fat in difficult times. It can therefore provide a balanced energy intake without having to endure hunger.
In many foods that should be left out of a low-carbohydrate diet, there are many short-chain carbohydrates. These short chains are rapidly broken down and stored in fat cells. As a result, they remain there and ensure that fat loss does not occur. Since these foods, such as ready meals, contain various thickening flavour enhancers, it is much easier to lose weight by not consuming them.
Losing weight on a keto diet, in combination with exercise, is an excellent way to reduce body fat and build muscle. It is no secret that protein is essential for muscle growth. Fasting and sports would only put pressure on the body and create stress. The advantage of a low-carbohydrate diet is that you do not feel hungry, your daily calorie intake can be adapted to your own needs and a good combination of fats and proteins promotes muscle growth. Those who do a lot of sport should also cover their energy needs with more calories and not over-exploit their body because it often causes a yo-yo effect. So, if you are doing intense exercise, be careful not to omit carbohydrates completely because they give the body energy and are therefore an important part of the diet, even when you want to lose weight on a low-carbohydrate diet.
If you do not exercise, following a Keto diet is also a good way to lose weight, as well as if you play sports. You should make sure that your daily calorie needs are approximately 200 calories lower than your actual needs.
For example, if you weigh 70 kg as a woman and your daily requirement is around 2150 calories, in order to lose weight sustainably, you should consume a maximum of 1950 calories. As a result, it is possible to lose about 1/2 to 1 kilo per week without sport. Of course, it is also possible to do without more than 200 calories per day, but this increases the risk of relapse with increased abstinence.
However, losing weight on a keto diet makes a lot of sense in addition to sport. This generates muscle growth and increases fat burning, so you can see results faster and eat more!
A Low Carb diet, or even better a Keto diet, is an excellent way to start a healthy diet. Whether with or without sport, you can adjust your diet accordingly. In addition, losing weight on a low carb diet is good for your health because you will avoid fatty and unhealthy carbohydrates without having to give up a lot.
Especially since traditional diets often lead to cravings, dizziness, circulatory problems and moodiness. With this type of diet, you can manage these problems. And if you do everything right, the results will be quickly visible!
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