Low-carb diet – low carbohydrates, lots of flavour
The low-carb diet reduces the amount of carbohydrates in meals in favour of protein and fat-rich foods as well as a variety of vegetables and pulses. This form of nutrition can be combined well with vegan or vegetarian diets and offers numerous alternatives to meat and dairy products. In the short term, low carb can have positive effects on weight loss and health; while a balanced and sustainable diet is crucial in the long term.
The key points
- In a low-carb diet, the proportion of carbohydrate-rich foods is reduced.
- Carbohydrates are found especially in pasta, rice, potatoes, bread, sugar and flour.
- The ketogenic diet involves a complete avoidance of carbohydrates.
- Include various vegetables, pulses, dairy products and fish or meat.
- You can replace the reduced carbohydrates with proteins and fats.
- A low carb diet is also a great match for a plant-based diet.
- Choose alternatives for fish, meat and dairy products based on soya, peas, oats or almonds.
- You can use the low carb diet for short-term weight loss or a limited improvement in certain health parameters.
Low-carb diet – list of contents
What is a low-carb diet?
‘Low carb’ means ‘low in carbohydrates’. This also directly reveals the key factor of the diet. The proportion of carbohydrates in the meals is kept low.
Carbohydrate-rich foods include pasta, rice, potatoes and bread in the main meals. Foods or desserts that contain flour or sugar are also typical sources of carbohydrates.
In a low-carb diet, these foods and ingredients are reduced. However, carbohydrates are not completely avoided. A diet completely devoid of carbohydrates falls into the so-called ketogenic diet, or keto for short.
Low-carb food
The quality of all the foods combined plays an important role if you want to integrate the low-carb diet into your life in the long term. You should therefore ensure a balanced and sustainable diet.
This includes various colourful vegetables. Try it out and find out what tastes good to you. From peppers and broccoli to tomatoes, cucumbers, spinach and mushrooms. Everything is allowed.
Pulses such as lentils and various beans are also very suitable for a low-carb diet. In addition to vegetables, protein- and fat-rich food such as dairy products, fish or meat also go on the plate.
Low carb together with other forms of nutrition
If you follow a vegan or vegetarian diet or are thinking about doing so, listen up: a low-carb diet is also a great match for a plant-based diet.
The proportion of vegetables and pulses increases in this case. The latter in particular are important in order to utilise a variety of protein sources.
Instead of meat or fish, tofu or alternatives made from pea protein, for example, make a tasty side dish. There are now also numerous alternatives to dairy products made from soya, almonds or oats.
Health on a low-carb diet
You can use the low-carb diet for short-term weight loss or a limited improvement in certain health parameters. Reducing your consumption of carbohydrates and sugar, for example, can have a positive effect on your blood sugar or blood lipid levels.
However, always consider your personal requirements and listen to your body. In the long term, the effectiveness for weight loss is comparable to other diets, provided you maintain a similar calorie reduction.
For a long-term and sustainable diet, it is important that you prioritise the quality of food and meals and focus on practical and moderate changes in everyday life.
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