Starting a low-carb diet? A good idea! It was a blink of an eye and the nicest days of the year were already over. These days you undoubtedly enjoy
Starting a low-carb diet? A good idea!
It was a blink of an eye and the nicest days of the year were already over. These days you undoubtedly enjoyed a delicious snack and drink. Chances are, however, that the scales were less happy with that and that you want to start the good year healthy again. Are you considering starting the low-carb diet to achieve this? Then take the time to read on to discover that this is a very good idea.
Why the low carbohydrate diet?
In recent decades we have been frequently pointed out that we should limit our caloric intake and keep the fat content in our meals as low as possible. Practice has now shown that this does not work. Even if people can maintain these so-called low-fat diets, achieving them is not the desired result. An alternative to these outdated diets is the low-carb diet. With this diet you limit the intake of carbohydrates such as refined sugars and starchy products. With starchy products you should think of bread and the different pasta types. The carbohydrates in this diet are replaced by proteins and healthy unsaturated fats. Several studies have shown that as long as you limit carbohydrate intake you will lose weight effortlessly and that is the goal of your diet, isn’t it?
Scientists have compared the low-carbohydrate diet with the low-fat diet in several studies. This showed that the results of both diet types only became comparable with a very limited number of calories in the low-fat diet, and then the results of the low-carbohydrate diet were even better. In addition, this diet also has many other additional benefits. It not only lowers your weight, but also your blood sugar, blood pressure, cholesterol and the number of triglycerides in your blood.
How many carbohydrates can I eat?
You have no doubt started wondering how many carbohydrates can still be eaten if you want to follow this diet. However, there are no specific figures for this, as this is very personal and depends on different health and age factors. What is too much for one person may not be enough for another. For example, endurance athletes need more carbohydrates than people who are less active. Metabolic health is also very important. For example, people with obesity or diabetes can tolerate less carbohydrates than others.
It should be clear that the carbohydrate intake strongly depends on your personal situation and that it is very important to be well informed about this. However, there are a number of guidelines you can experiment with.
Guidelines for the number of carbohydrates per day
When you simply start banning the most unhealthy carbohydrates such as: wheat and added sugars, you are already well on your way. However, for optimal results it is necessary to limit other carbohydrate types as well. As mentioned earlier, there are a number of guidelines you can use with this diet:
100-150 grams per day
This amount is quite moderate and is therefore not a drastic change for your body. However, this intake is very suitable for people who are already active and slim and who want to stay healthy and on weight. It is also possible to lose weight with this amount, but then it is important to combine this with keeping track of the calories you consume in one day. At this amount you can eat:
- All kinds of vegetables
- Several pieces of fruit a day
- A small amount of healthy starch products, such as (sweet) potatoes and cereals with a low glycemic index, such as rice and oats.
- 50-100 grams per day
This amount is perfect to start with. With 50-100 grams of carbohydrates per day you can easily lose weight, while you can still eat some carbohydrates. This amount of carbohydrates per day is also good to maintain and therefore good for weight loss in the long term. At this amount you can eat:
- Many kinds of vegetables
- 2 to 3 pieces of fruit per day
- A minimum of starch products, such as beans, sweet potatoes, brown rice
- 20-50 grams per day
This is the carbohydrate intake where you will notice the benefits very quickly. This is the perfect amount for people who want to lose weight, become healthier or suffer from obesity or diabetes.
When you eat less than 50 grams of carbohydrates per day, your body goes into ketosis. This is an extreme form of fat burning that will decrease your appetite and help you burn and lose fat very effortlessly.
At this amount you can eat the following:
- Low-carb vegetables: See our list of low-carb vegetables
- Certain berries. See our list of low-carb fruit
- Foods such as avocados, nuts and seeds that contain some traces of carbohydrates.
- Tip: also view the low-carbohydrate daily menu for an example.
What kind of carbohydrates can I eat?
It is very important that you always remember that a low-carbohydrate diet does not mean that you should completely ban carbohydrates. You have to keep eating a limited number of carbohydrates, because your body needs them. You may think that there are almost no vegetables that are low in carbohydrates, but that will really surprise you. There are many types of vegetables that you can continue to eat. For example, take a look at our list of low-carb vegetables. Also take a look at our low-carbohydrate recipes page to get some inspiration. There are a ton of free low-carb appetizers, low-carb main courses, low-carb desserts, and low-carb snacks.
It is now clear that this low-carbohydrate diet not only leads to weight loss, but that it will also improve your general health. This is one of the reasons why it is very important that you eat consciously and healthily. This means that you will achieve the best results if you also eat really healthy foods. Be aware of what you eat, then you are already a step further. In addition, choose carbohydrate sources that are high in fiber. Added sugars and wheat are foods you should avoid in all cases. Of course, that doesn’t mean you should never make an exception. It is also important that you can maintain the diet well.
What kind of results can I expect?
When you start the low-carbohydrate diet, the amount of insulin in your blood will decrease significantly. Scientists claim that this, the decrease in insulin, is one of the reasons why this diet is such a great success. But what exactly is insulin? The hormone insulin is produced when you eat food with carbohydrates. Carbohydrates are broken down into glucose in the small intestine and glucose enters the blood through the intestinal wall. Insulin gives the cells in the body a signal that they have to stop burning fat for energy, because a large load of glucose is arriving. This ensures that the cells in the body no longer have the chance to use fat as an energy source when eating a lot of carbohydrates. When you limit the number of carbohydrates you eat, your body will produce less insulin and the cells can use fat as an energy source. This makes you lose weight faster.
That is why many scientific studies have shown that you will lose a significant amount of body fat through a low-carb diet. The muscle mass also increases in many people who follow the low-carbohydrate diet. This is because you are going to eat more protein that helps build muscle mass.
When you just start the low-carbohydrate diet, your body has to get used to the first few days. This is the so-called adaptation phase in which your body has to get used to the reduced number of carbohydrates. Many people therefore often feel lifeless during the first few days. After a week this phase is over and many people experience that they already have much more energy than before.
You have become a lot wiser in the field of the low-carbohydrate diet. If you want to try it out, it is strongly recommended to first keep track of what you take in a day for a few days, in order to discover patterns and gain insight into the number of carbohydrates you take in a day. There are currently many apps that can help you with that. You can enter what you eat and drink on those apps and then you can see at the end of the day what amounts of macronutrients you have consumed. Based on that, you can make a good start with your diet!
Lots of benefits have already been discussed, but the most important has been saved until the end – now. Namely that this diet is very simple to implement! Eat products with healthy fats, vegetables and proteins during every meal and alternate some products here and there for a good and healthy balance. Be inspired by our low-carbohydrate recipes and enjoy all the positive benefits it will bring you!
Don’t know where to start and how to replace all those carbohydrate-rich products you eat now? Then take a look at our webshop Lowcarbcenter.nl. In our webshop you will find all kinds of low-carbohydrate pasta, low-carbohydrate bread and meal replacements that can help you make a good start with the low-carbohydrate diet. In addition, you also support us by buying your low-carbohydrate products at Lowcarbcenter.nl. As a result of which we put more delicious low-carbohydrate recipes and informative articles online! Questions can be asked in the comment section below.