Proper nutrition plays a low carb diet is crucial. As the term “low carb” (low carbohydrates), it already reveals that sets nutrition on the carbohydrate reduction. Compared to a “normal” mixed diet, in which the carbohydrate moiety constitutes about 50 percent of daily nutrient intake that carbohydrates are significantly reduced at a low carb diet.
About Low Carb Diet
Foods high in carbohydrates, such as bread, rolls, pastries, pasta, rice, potatoes or sugar-and starch-containing foods are avoided in a diet to low carb. The permissible level of carbohydrates in the diet depends heavily on the individual low-carb diet. The amount of carbohydrate can theoretically vary from almost no carbohydrates to only minor reductions.
The bulk of the food ingested, however, should consist of all low carb diets from protein and fat. These are mostly consumed in larger quantities to replace the deleted carbohydrates. In addition to the carbohydrate content may also fat – vary – depending on the diet concept.
On the menu there are mainly animal protein sources such as fish, meat, eggs, milk and dairy products (yogurt, cottage cheese, cheese, etc.) and plant protein sources, such as vegetables, soy, legumes, nuts and seeds. Fruit is allowed in some forms of low carb due to the fructose content in small amounts. But here are starchy fruits with a high fructose content (e.g. bananas) usually avoided.
Although vegetables and salad are allowed, but again it should be checked carbohydrates. Some vegetables, such as lettuce and cucumber contain no calories and therefore virtually no carbohydrates. , Starchy vegetables, and legumes (corn, potatoes, peas, lentils, beans), it looks a little different. Using a nutrient table can inform you quickly and easily via the carbohydrate content of the foodstuff.
In the low carb diet so does limiting the daily amount of carbohydrates the lead role, but the exact amount may vary on allowed carbohydrates. In addition to low carb diets that restrict only the amount of carbohydrates in the diet, other nutritional concepts eighth additionally on the glycemic index of foods…
Low Carb Diet and GI
The glycemic index (GI or short GI) tells you what effect a carbohydrate-containing food on blood sugar levels. Foods with a GI heights let the blood sugar level to rise faster than foods with a low GI.
Many low carb diets, such as the GI diet, the Logi-diet or the Montignac diet, consider their diet plans, the glycemic index. After a rapid rise in blood sugar even culminate in increased insulin secretion. This slows down the fat loss and by the strong fluctuations in blood sugar was becoming cravings. A diet high in low-glycemic foods, on the other hand keeps blood sugar levels stable and thus prevents the handle to chocolate and jelly beans. So it makes for a healthy low carb diet sense, in addition to the amount to pay attention to even the quality of the carbohydrates in the diet .As a reference value for the glycemic index is glucose (GI = 100). The lower the GI, the better.
Generally a GI is below 50 as well, values between 50 and 70 as a medium, and a GI than 70 as bad. This is Kategorosierung e.g. also applied to the GI diet and the diet Logi.
In the Montignac diet, it looks somewhat more stringent, already with a GI foods are defined as more than 50 poor, a value below 35, however very good and food with between 35 and 50 as well. What foods did what GI, eg you can in GLYX compass look.
As you can see, there is not a really low carb diet. Low carb is the only term for a reduced carbohydrate diet. But this also has its advantage: So everyone can choose his or her ideal low carb diet. There are many nutritional concepts that allow different high amounts of carbohydrates. Some put additional emphasis on the glycemic index of foods, but not others.
The essence is that you continue to have fun with food. Low carb works and helps you lose weight, but health should never suffer. Low Carb to radical forms, which are very high in fat or very one-sided, therefore, should be avoided. Moreover, it does not always have a special low carb diet, to which one adheres. This may be a good entry into the low-carb diet, but you have more long-term chances of success, to keep his weight later when one changes his diet in the long term. Ideally, you find a way to live with less carbohydrate, and from without sacrificing small sins must – because that also belong to a long-term and balanced low carb diet so.