Low carb recipes - eat with little carbohydrates
You definitely have from some point low carb heard, right? Among other things, we'll tell you what is behind this Diet hides which Food are allowed for whom low carb is suitable and show you quick, vegan Low carb recipes For breakfast, lunch and dinner.
What does low carb mean?
low carb is now a very well -known nutritional form. But what is actually behind it and what does "low carb" mean? The basic idea behind this type of nutrition is that you "Carbs", in German carbohydrates, reduced, to the To increase the body's fat metabolism. So low carb relies on one low -carbohydrate diet, whereby the term is not clearly defined and there are both extreme and moderate low carb variants.
Depending on Carbohydrate amount a distinction is made:
| Strict low carb | 0-20g carbohydrates/day |
| Normal low carb | 20-50g carbohydrates/day |
| Liberal Low Carb: | 50-100g carbohydrates/day |
The strict low carb nutrition will also Keto nutrition called. In this article we first focus on the Low carb variants between 20g and 100g of carbohydrates per day. However, it is important for saturation that you take up sufficient protein during the low carb diet and do not save on fat either. To cover your protein requirement, you can expect about 1g protein per kilogram of body weight (athletes need a little more). This corresponds to a weight of 60kg, a protein requirement of 60g per day. Fat was demonized for a long time, with many important functions in the body and also makes you pleasantly full. If you are looking for something edible after your meal through the kitchen, you have certainly received too little fat with your dish. The shape of the low carb diet, in which sufficient fat is fed, is called low carb high fat (LCHF). In a liberal LCHF diet, 10% of the amount of energy from carbohydrates is absorbed, 20% in protein and 70% of fat.
What does the low carb nutritional form bring you?
Many people combine the topic with low carb Lose weight, because the nutritional form through the Reduction of carbohydrates It can help to reduce body fat. This is correct, but the nutritional form can also be used as a healthy diet to keep the weight. Sometimes the nutritional form alone cannot just let the pounds tumble quickly, especially if you have been eating low carb for a long time and have reached a weight plateau. Long -term weight reduction is a bit more part of it - e.g. movement or sport. If you manage to incorporate weekly sports units or exercise into your everyday life in addition to a healthy low carb diet, you can not only achieve visible successes, but also find positive effects on your energy, your health and your mood. Water retention can also usually be reduced.
What does a low carb nutrition do in the body?
The blood sugar level increases due to sugar -containing foods and your body releases the hormone insulin. The insulin transports the sugar into the cells and the blood sugar level sinks again. The more sugar is absorbed, the steeper the blood sugar level increases and falls as strong afterwards - hunger or cravings for sweets arise again. Through the Low carb diet remains constant blood sugar level and you will full be. As long as insulin is in the body, no fat burning cannot run. Thus, the low carb diet of the Access to the fat reserves enables.
Which foods are allowed for low carb recipes?
As the name suggests, the low carb diet allows few carbohydrates. This means that carbohydrates are reduced, but are not completely prohibited. The focus on low carb nutrition is on Food with healthy fats and protein. In addition, many come Vegetables, salads and Selected types of fruit for use.
examples for allowed one Food:
- Meat, fish and seafood
- Egg
- Unsimined dairy products-e.g. curd cheese, cheese, natural yoghurt (gladly the full fat variant for better saturation)
- Fruit with little fructose - e.g. lemon, lime, berries or avocado
- Vegetables with little carbohydrates - everything that grows above the earth, such as broccoli, leaf salads, cucumber, asparagus, mushrooms, spinach, tomatoes
- Vegetables with a little more carbohydrates should be eaten in moderation - everything that grows underground, such as carrots, parsnip, parsley root
- Unsweetened drinks
That target in the Low carb nutrition is it Reduce carbohydrates. If you do a lot of sport during the low carb diet, you should pay attention to the protein content of your diet and, if necessary, increase so that your muscles can regenerate faster and more strongly.
Which foods are not allowed for low carb recipes?
examples for not allowed Food:
- White flour products - e.g. bread and rolls
- Wheat noodles
- Suck -hard muesli
- Sweets
- Sugar/honey
- Fruit with a lot of fructose - e.g. grapes, bananas
In the meantime there are many alternatives for "forbidden" foods at low carb nutrition. For example, you can use almond or coconut flour for low carb. Vegetables such as cauliflower is a great alternative for rice and instead of "normal" pasta you can quickly make pasta from vegetables, such as zucchini yourself. As you can see, you have a lot of ways to conjure up delicious, fast low carb recipes and can achieve your goals with this diet.
Who is the low carb diet for?
If you long -term or your Keep body weight And there yours Promote health want, the low -carbohydrate diet good for you. If you like to do sports or move a lot, this can be a plus for losing weight through the low carb diet. But this is individually different because every body has different capacities - some athletes are more powerful with low carb and regenerate better, others do not do so. So listen to your body what is good for him and what is not and adapt the amount of carbohydrates. the Low carb nutrition is here very flexible and can be adjusted individually for everyone. However, note that the changeover is sometimes not so easy. Especially if you have consumed a lot of carbohydrates so far, the first 1-2 weeks can lead to limp and dizziness until your body has got used to it. Staying to it is still worth it because you are healthier, fitter and more powerful will feel. For example, one is also suitable for an easier start into a low carb diet Juice cure for 3.5 or 7 days.
The nutritional form is also for Diabetics suitable, because you Sugar reduced. It is also used in the treatment or as an accompaniment of the treatment of obesity & obesity or multiple sclerosis. Low Carb is often of great importance as a therapeutic approach.
We do not recommend low carb for pregnant women without prior consultation with a doctor, since a certain amount of carbohydrates is important for the development of the baby's brain. A moderate low carb diet can usually be carried out without any problems. Most pregnant women should do without a strict carbohydrate reduction.
Overall, the low carb diet can offer added value for many people and help them achieve their goals. Many scientists have shown that Low carb positive for weight loss and the Metabolism affects. But as with all other types of nutrition, one cannot speak in general of the fact that low carb is suitable for everyone. You should weigh whether the nutritional form is the right one for you, fits your body and your preferences and you can incorporate it into your everyday life.
The best low carb recipes
Whether you are looking for Low carb recipes To lose weight or just want to do something good for your health - we have a great selection of delicious low carb recipes for you, which are just right in stressful everyday life. To the Breakfast, noon or dinner, You breastfeed your hunger in a healthy way. The low carb dishes are all vegan with a lot of healthy vegetables and of course little carbohydrates per serving. Try it!
Fast low carb recipes for lunch and dinner
Are suitable for a quick low carb lunch or dinner Light dishes of all kinds, from salad to soup, vegetable curry or low carb wrap. Look at our suggestions for vegan low carb recipes here:
Salad
Summer salad with fried peaches
Asparagus salad with strawberries & caramelized walnuts
Georgian Badridschani on lamb's lettuce
Soup
Depending on your individual protein requirement, you may also have a vegan protein shake.
If you want to cook more delicious dishes, you can regularly drop by us. With us you will always find new delicious Recipesthat are suitable for a low carb diet.
Delicious low carb variants for breakfast
If you love delicious, healthy and balanced breakfast, you will find this Porridge variations Certainly great. To the breakfast classic with comparatively few carbohydrates To prepare, you can easily replace the oatmeal from the recipes with coconut flakes and you already have a delicious low carb recipe for your breakfast.
Apple cinnamon porridge - replace the oatmeal with coconut flakes
Strawberry Rhabarber Overnight Oats - replace the oatmeal with coconut flakes
Frequently asked questions about low carb and low carb recipes:
What can you eat at low carb?
The low carb nutrition puts on few carbohydrates. This means that carbohydrates are reduced, but are not completely prohibited. Play the main role in low carb recipes Food with healthy fats and especially protein. The focus is on eggs, meat, fish and cheese products, curd cheese and natural yogurt. There are also many low -calorie Vegetables, salads and Fruit varieties with little fructose To use, which are mainly in the case of vegan low carb recipes.
What shouldn't you eat at low carb?
Foods that are not allowed in a low carb diet belong above all White flour products like bread or rolls as well as Wheat noodles, Sucked food, sweets Or fruit with a lot of fructose. Food such as quinoa, deer, couscous and rice noodles also contain relatively large number of carbohydrates. But don't worry, nowadays there are many delicious alternatives with which you can eat low carb. For example, you can use a spiral cutter to replace zoodles with vegetables, rice with cauliflower or classic bread on wheat or rye base with protein or seed breads. A broccoli or cauliflower pizza dough is also possible.
How do I best start with low carb?
One Low carb nutrition Is basically very flexible and can be individually adapted to your needs. However, the changeover is not equally intense for everyone, because every body reacts differently. For example, if you currently eat a lot of carbohydrates, side effects such as limp or dizziness could occur in the first phase of changing the diet. In order to optimally prepare your body for such a long -term change in diet, one 3.5 or 7 -day juice cure on. This allows you to reset your body so that the change to a low carb diet is easier for you.
Can you eat potatoes with low carb?
Even if the potato is a low -calorie and quasi fat -free vegetables, it shows with about 15g per 100g a very high carbohydrate content on. Therefore, they should not be used or used very reduced in low carb recipes.
Can you eat at low carb bread?
A low carb diet should be dispensed with on classic bread on wheat or rye base. But there are now alternatives for fans of low carb: Protein or seed breadthat contain little carbohydrates, but more protein.
Can you lose weight with low carb?
Yes, you can lose weight with low carb, because the Reduction of carbohydrates Can help Reduce body fat. However, note that a nutritional form alone does not lead to weight loss. In order to lose weight in the long term, there is also sufficient exercise and sport. The combination of a low carb diet and regular sports units as well as movement in everyday life can lead to visible successes and have a positive effect on your energy, health and mood. If you find it difficult to get started with a new, healthier way of life Juice cure Help make the first step in the right direction.