What is Low Carb Diet?
Low Carb or LCHF ( Low Carb High Fat) is a diet where carbohydrates are reduced. Instead, fat intake increases.
This is a very effective way to reduce your body weight, or better, how to reduce body fat and change your figure. This diet can also help with many health problems.
The basic idea is the complete elimination or significant reduction of all food that contains a high volume of carbohydrates. There will be no fluctuations in the level of carbohydrates in your blood, you will not lose energy in the aftenoon. Your body will burn fat and you will lose weight. Emphasis is also placed on the quality and method of processing the raw materials used.
Only pure and natural diet can treat your organism, so it is necessary to strictly avoid instant meals, low-quality sausages, various flavorings, etc…
Do you want to lose weight successfully?
Carbohydrate, Protein, Fat
Our diet consists of 3 essential nutrients. All of the food contains at least one of these nutrents, most of which is ther combination in varying proportions. For example, chicken breast meat contains mainly protein, has a low fat content and no carbohydrates. Olive oil contains fat, zero carbohydrate and zero protein. Broccoli in turn contains a small amount of carbohydrates, a little less protein and a negligible amount of fat. Cube sugar is pure carbohydrate. And so we could continue.
As we have already said, Low Carb is based on foods with a lower carbohydrate content. That is why you would exclude high carbohydrate food from your diet. Typical representatives include sugar, honey, sweets, pastries, pasta, rice, potatoes, flour, starch, lemonade, beer, most of the fruit.
Even vegetables contain carbohydrates. But because it should form the basis of a healthy diet, it can not be completely overlooked. It is only necessary to prefer the plate to those species that have a lower proportion of carbohydrates. These include, for example, lettuce, cucumber, zucchini, green beans, broccoli, cauliflower, aubergine, etc…
Sometimes low-carbohydrate eating is wrongly criticized for excessive protein intake. But that is not true. In Low Carb, their amount does not change in comparison with normal dietary recommendations. Low carb reduces carbohydrate intake, increases fat, but proteins remain. Typical representatives of raw materials that provide the main sources of proteins are meat, fish, eggs and dairy products. The protein content is not the same for the individual raw materials. Meat by species contains 20-30 g of protein per 100 g, and fish also very similar. In one egg you will find approximately 6 g of protein. Dairy products vary from one another widely. For example butter contains only 1 g of protein per 100g, cream 2g, but parmesan up to 30g.
Fats have been identified as the cause of various diseases. Trades were flooded with low-fat products, and everywhere there was a warning about the terrible consequences of eating fatty food. But the truth seems to be somewhere else. Recent research, on the contrary, confirms their positive health effects. It does not apply to all fats. Perhaps such margarines do not give a healthy diet. Thinking of the fats that are good for your taste and that feed you for a long time. That is why you have enough food in the meal and choose the best ones. The sources of fat can be olive oil, butter, ghee, lard, avocado, olives, coconut oil, fatty fish, nuts, dairy products, etc…
If you decide to switch to a low carbohydrate diet, beginnings can be difficult. One has to turn off many recommendations in the head that have so fat been heard about a healthy diet. You must stop to worrying about fat and not think it is pure evil. It has to reconsider the importance of carbohydrates and the necessity of their dietary intake (common dietary recommendations vary somewhere in about 55% of the calories taken, in Low carb this percentage is reduced to 10%).
Also forget about eating recommendations 5 – 6 times a day. Once your body becomes accustomed to giving you fat as a main source of energy instead of carbohydrates, you will last much longer.
What To Eat?
As we have already mentioned, our diet consists of 3 essential nutrients – carbohydrates, proteins and fats. It should be represented in your diet in such a quantity and proportion that your body functions well, it has benefited and your diet has moved you to the goal, whether it is health, optimal weight, better sleep, stable energy all day, better sports performance, etc. Try to avoid (rice, pasta, potatoes, beans, bread, pizza, sweets, juice, beer)..
How Much To Eat?
Proteins intake does not change in low carb diet compared to normal dietary recommendations. Here is just a litle chaos in what the recommendations actually say. Somewhere record
0.8 – 1 gram of protein for you current weight, sometimes up to 2 grams, else to the target weight.
Proteins are a basic building block for your body, containing essential amino acids that your body can not produce itself. That is why you should have enough on the plates. But it does not mean you have to eat a half-pound steak or six-omelettes. It is ideal to alternate protein sources (once meat, egg or fish, or dairy products). For women, the optimal range is about 70 grams of protein per day, men often get over 100 grams, athletes even higher
Carbohydrate intake decreases several times in low carb compared to regular diets. They will do this by preffering food to their low content and by excluding those who have the power. Again, there are various recommendations on how much carbohydrates you shloud také in low carbs per day. Accurate numbers depend on your goals, health status, physical load, etc. Someone who targets nutritional ketosis has to keep carbs very low (for example, up to 20 grams), while others will be able to keep the carbs up to 50 grams. Some people dont feel well in this low numbers, so they need to increase carbohydrates to 100 grams per day. You have to find the right limit, everyone has it variously. But, as a starting point, 50 grams of carbohydrates per day can be used.