Low Carb Diet as insider tip for losing weight?
Low Carb Nutrition, which means eating low carbohydrates, is often touted as the secret to lose weight.
But is there really something in it?
Low Carb means that you eat less carbohydrates. Carbohydrate-rich foods include sweets (or anything with sugar), bread, pasta, legumes, rice, oatmeal, dairy, potatoes, or flour.
Before you go into the kitchen and all the "bad" carbohydrate sources As a first step I recommend the following:
Eat more long-chain carbohydrates!
Long-chain carbohydrates are found in whole grains, potatoes or oatmeal, for example. It takes longer for the body to break down the sugar into wholemeal flour and send it into the blood than with white flour. As a result, the blood sugar level rises more slowly and does not fall off again so quickly. That in turn means:
→ less cravings and you're fuller for longer.
If you need a lot of energy quickly, like you did before exercise, you'll be back on short-chain carbohydrates. They are not heavy in the stomach and the body can draw the energy faster.
If you reduce your sugar intake and largely on whole grains /converting long-chain carbohydrates that fill you up longer, that's half the battle and a great first step to a healthy life! Instead of completely abstaining from pasta, the whole grain variant first changes. You'll find that you'll be sick of it for longer and your stomach will not start grumbling so fast.
So carbohydrates are not "bad" and do not have to be avoided at all costs!
Today I was fully motivated in the studio. Lower Body was on the program, with many deadlifts and squats. During the last exercise, I pulled my thigh slightly 🙄🙄🙄 That's the problem if you do not have a training plan/trainer. Well, it's not that bad, tomorrow I'll just do arms and stomach and protect my leg. Ein #einpummelwirdfit
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After switching to whole grains and my morning oatmeal instead of chocolate, the next step for me was more protein/high protein foods >
Proteins are more satiating and filling than carbohydrates or fats.
One of the reasons for this is that when taking high-protein foods, the peptide YY is released from the brain, which acts appetite suppressant in the body ( read more ). Concretely, I noticed the effect when I just exchanged my evening portion of pasta with a piece of chicken breast. Or eat two fried eggs in the morning instead of two slices of toasted bread. My blood sugar stayed on the same level for the rest of the day and I spent much less on my plate at other meals.
Because there will be a bunch of carbohydrates tonight ( Curry carrots sweet potato soup 🍠🥕), there was plenty of protein for lunch! Simply mix a tin of tuna with @nutriful garlic sauce, salt, pepper and lime juice. A perfectly cooked egg (my culinary strength 😜🍳) and a half cucumber with Hot Garlic & Onion spice from @justspices.I still have to find my workout rhythm, but soreness all over the body speaks volumes 😝 🏋️♀️ #einpummelwirdfit
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That's how my diet has leveled out step by step. Even as I started with weight training , protein has become even more important in my diet. Because muscles need proteins to grow. So, if you want to lose calorie deficit (eat less calories than your body consumes), be sure to consume enough protein. Otherwise, your body builds your precious Muscles much faster than without additional protein. The result is a flabby, thin body without energy and a constant feeling of hunger. You can do that for a few weeks or even months, but would you want that for a lifetime?!
I do not think so!
With all the praise for protein-rich ones However, you should always keep an eye on your calorie balance . Just because chicken breasts and salmon fill you up does not mean I should put 5 servings of it every day.
However, it makes a big difference if I call my 2000 kcal a day > In 4 bars invest in chocolate or in a bowl Chocolate, 2 kg of vegetables, a salmon fillet, a portion of quinoa and a bowl of cottage cheese. Not only the calories of my diet are crucial to persevere, but also the volume for more satiety and the sugar content for a stable blood sugar level.
Conclusion:
One High-protein diet can help you lose weight. That does not mean that carbohydrates or fats are "evil"! Protein-rich foods fill you up longer and keep blood sugar levels stable. In addition, they can support muscle building during intensive strength training. An "insider's tip" is certainly not low carb diets, but chicken breast and consorts can help you better maintain a healthy diet and reduce cravings.
Diets that focus on just one aspect of your diet (Low Carb, High Carb, Paleo, Atkins, Cabbage Soup, etc.) are at best meal plans for a short period of time to achieve short-term results (Hello Jojo effect!). My goal for a long and healthy life is a lifelong, sustainable and balanced diet that does not exclude or qualify a food category as "bad."
Still, it's imperative to try out what tastes good, happy makes and helps to persevere!
My tip if you want to try protein-rich diet:
Swap your serving of pasta or slice of bread in the evening against a chicken breast, a salmon filet or two fried eggs! Otherwise, leave everything in the old and watch if you feel better.
You want to improve your diet, do more sports and lead a healthier life?
Then the following post could give you the final push:
The beginner's guide to a healthy lifestyle
other links and recipe ideas:
Protein sources for vegans
Chocolate protein brownies without sugar Low Carb chocolate cup cake