A low-carbohydrate diet program can help burn fat in the short term and is an effective companion to long-term dietary
changes. A diet low in carbohydrates is suitable for anyone who wants to burn fat and define their figure . A diet low in
carbohydrates allows weight loss, but also muscle building.
We show you the low-cab foods you can fit into a low cab diet, why bread shouldn't be removed without being replaced, and
what are the alternatives to potatoes and other starches. With a typical light day and 8 principles to follow for the
composition of a low-carbohydrate food program.
1. The benefits of a low-cab diet
"Carbs" is an English word meaning "carbohydrates" and they are, along with fat, our main source of energy. So-called “low
cab” dietary programs have a reduced carbohydrate intake to encourage the body to burn fat, which is why the amount of
carbohydrate is intentionally reduced. Carbohydrates have a big influence on body fat levels : When the body receives more
than it needs, it stores excess carbohydrates as a fat reserve in anticipation of possible periods of deficiency.
Low-cab food programs are based on the simple idea of avoiding carbohydrates, especially the simple carbohydrates in white
flour and sugar products. These cause insulin levels to skyrocket, which prevents fat burning and promotes the storage of
energy in this form.
Reducing carbohydrate intake as part of a low cab diet keeps insulin levels low and allows the body to convert fat into
energy. Three to five hour breaks between meals further optimize fat metabolism.
Benefits of reducing carbohydrates
Optimization of macro nutrient content
Constant blood sugar
Faster fat burning
A diet low in carbohydrates is therefore suitable for anyone who wants to burn fat . It contributes to weight loss and
supports those who practice strength sports in the definition phases.
Our advice
Want to adopt a low-cab diet and avoid the yo-yo effect? Or even adopt this diet in a sustainable way? So it is important
to favor good fats, high quality proteins and to maintain a healthy and balanced diet in general. Our low carbohydrate
products can help you achieve your goals. Let yourself convince!
2. Preliminary thoughts on the low carbohydrate diet program
Setting the goal is the starting point of any nutrition program. Before creating a low carbohydrate eating plan, it is essential to think carefully about your goal in order to ensure optimal success.
What's at stake? Have a great figure for the next competition or the beach vacation and quickly lose a few pounds ? In this case, strict adherence to a low-cab eating plan is the number one priority. It also means avoiding any form of grain and, when it comes to vegetables, selecting those with the lowest carbohydrate content.
Additional cardio sessions and a daily calorie deficit of around 300 to 500 k cal are recommended. In the event of a rapid return to a normal diet, the yo-yo effect is assured. To avoid it, you have to increase the amount of carbohydrates very slowly as well as the total amount of calories after the diet.
Whether the goal is a long-term change in diet or an optimization of fat metabolism , it is a good idea to establish a low-carbohydrate eating plan that matches your eating habits and lifestyle. So, first of all, you have to think about what foods you can't do without and how your eating rhythm is distributed throughout the day.
Is giving up bread a long term solution? If so, which low-cab alternatives match your tastes and may suit your lifestyle?
The 8 principles of a low-carbohydrate diet
1. Drink enough
Not only essential for our body's metabolic processes, water also prevents food cravings. It often happens that the brain sends the signal “hungry”, when it means “thirst”.
2. Enough protein
Proteins are long-lasting satiating and are essential for building and maintaining muscles. Those who reduce their calorie content must in particular provide enough protein to the muscles to protect them from melting. The rule of thumb is 0.9 to 2 g of protein per kg of weight - depending on the time spent in sport and the volume of muscle mass that needs to be retained. And for those who fail to meet their daily requirement through diet, protein shakes are a suitable low-cab intake.
If you have made the resolution to lose some weight, the Shape Shakes the ideal complement to your evening meal. And to make it as good as a real dessert , you can garnish it with fresh fruit , cottage cheese , chia seeds or nuts . It will be as good as it looks!
3. Avoid snacks
Any snack, even tea with honey, latte, the mixture of apple juice and sparkling water, and our healthy coconut water, raises blood sugar levels, complicating fat burning and promoting blood sugar levels. onset of cravings. Nothing more logical therefore to let the body devote itself to a peaceful digestion for 3 to 5 hours between meals .
4. Find a rhythm
When does the day start? What time is the break, the window for sport? The eating rhythm must also be oriented in relation to these benchmarks. To be successful, a low-carbohydrate diet program must incorporate this data and provide a regular food intake. Establishing 3 or 5 meals will depend on these factors and personal preferences.
5. Plan the meal
Outside, hunger arises. Nothing to eat. We throw ourselves on a bun and put off the low cab diet until the next day. However, there is a solution: cook raw vegetables or vegetables in advance and always have them on hand just in case. When traveling daily, it is often possible to get low-carbohydrate meals or snacks.
6. Stay disciplined at night
During the night, the fat metabolism and regenerative processes become particularly active. Support these cycles in your body by forgoing carbs at night . He can thus devote himself completely to repairing muscles and drawing energy from fat stores.
7. Healthy fats
Healthy fats sustainably satiate and help prevent cravings. Coconut oil convinces in particular thanks to its medium chain fatty acids (MCFAs) , which provide the body with rapidly usable and sustainable energy at the same time.
Healthy fats keep you full for a long time and prevent cravings. Coconut oil, in particular, is very effective thanks to medium chain triglycerides (TCMs) , which deliver energy to the body that is both available quickly but also made available in a sustainable way. Another of its significant advantages: it has a certain resistance to heat which makes it ideal for the kitchen.
8. Anticipate relapses
Do you absolutely need bread or something sweet? Especially those who mobilize to change their diet in the long term can sometimes allow themselves to give free rein to their desires. At least, almost: whole foods with long chain carbohydrates are an alternative to white flour and sugar. For sweet cravings, try raw chocolate. Available in all organic stores, most of the variants contain only a little coconut blossom sugar.
4. What foods are low in carbohydrates?
Our diet is often very loaded with carbohydrates. They are not only present in bread or pasta. Healthy foods like vegetables and especially fruits contain it in varying amounts. This is why the concepts of strict low-cab diets often (almost) completely ignore fruits and vegetables.
These diets are neither healthy nor sustainable over time. We are therefore going to focus on a low-carbohydrate food program that you can compose yourself according to your personal preferences and adapt to your daily life . For those who want to keep it simple while ensuring success.
Alternatives to bread and others low in carbohydrates.
When choosing your foods, do not hesitate to favor vegetables and products rich in protein . Vegetables alone provide so many carbohydrates that your low-carbohydrate diet plan will have to forgo carbs like bread, pasta and more.
For those who don't want to forgo satiating toppings, small amounts of quinoa or legumes like chickpeas or beans will do the trick. Their carbohydrate content is much lower than cereals or classic pseudo-cereals such as amaranth and buckwheat. However, they contain many more carbohydrates than most vegetables. With this less drastic version, the achievement of the goal is delayed longer than if we give up satiating accompaniments.
Bread, can't you do without it? Is the jam toast in the morning a must? No problem. Thanks to our super soft protein bread, you can enjoy your breakfast without a bad conscience. Source of flax-seed, almonds, psyllium seed husks and pumpkin seeds, this bread makes a good serving of super-foods.
High carbohydrate concentration Alternatives
Pasta Zucchini spaghetti, konjac pasta
Rice Parsnip (grated)
Wheat / rye / spelled bread Chia / almond / soy bread
Muesli / Oatmeal Chia seeds or soy flakes
Potatoes Cauliflower
Cashew nut Nuts
Dried fruits Vegetable chips
The carbohydrate content of vegetables also vary. Especially recommended among light vegetables including mushrooms, different cabbage, salads, dark green leafy vegetables, zucchini, celery, green beans, tomatoes, olives and peppers . In principle, containing less carbohydrates than grains and potatoes, all the high-benefit vegetables should be a regular part of low-carbohydrate diet programs.
With regard to fruits, it is important to differentiate: Bananas contain a lot of carbohydrates while for example blueberries, blackberries or oranges have few. Apples, pears, black currants and figs are average. Dried fruits should be avoided. Even unsweetened, they often contain three to five times more sugar than their fresh counterparts.
5. The typical day
Breakfast
Chia pudding with almond puree, blueberries and caramel
For big appetites: a protein shake with forest fruits
For those who prefer salty: Eggs and bacon. Possibly low carbohydrate bread
Lunch
Pan-fried mushrooms with cream and mushroom sauce and cauliflower
Dessert / sweet snack
Avocado and cocoa chocolate mousse
For one serving, mix two small ripe avocados with 5 tablespoons of cocoa powder and 1 to 2 teaspoons of coconut blossom sugar
For the extra protein boost: Add 30g of organic protein and 50ml of water
Having dinner
Lamb's lettuce salad with beets, nuts and sesame
Chicken fillet or plain tofu
Sauce: Walnut or sesame oil with balsamic vinegar and aromatic herbs to suit everyone
We also offer you a PDF where you can find something to fill out your own food programs.
Advice for vegans and allergy sufferers:
If you are vegetarian, vegan or lactose intolerant, it is necessary to supplement your diet low in carbohydrates with protein shakes .
In principle, the protein requirement can be met by a purely vegetable diet. However, with a low-carbohydrate diet program, it is difficult to ensure that the proportion of total fat in the diet does not increase too much. Nuts, tofu, avocado, and other low-cab plant protein sources are often relatively fatty. For a balanced diet, vegetarians should ensure that the share of dairy products does not become too important.
Our vegetable protein, for example, is very rich in essential amino acids and ideal for endurance or strength athletes who have adopted a vegan diet. To learn more, it's here :
6. Low-cab breakfasts
In a low carbohydrate diet, breakfast is often a headache. Muesli, cornflakes, bread, rolls, bananas, Nutella: pure carbohydrates. In this case, super foods are a great help, because they have the ability to partially or completely replace the breakfast classics.
Chia pudding to replace muesli
Embellished with almond puree or enriched with protein powder, it replaces carbohydrates with premium proteins and fats and ensures ultra-long satiety instead of increased insulin levels.
Soy flakes
Used like oatmeal, vegan soy flakes convince with their better protein / carbohydrate ratio. Likewise with bread, chia, almond or soy flour can replace part of the traditional flour with protein. So, garnished with salmon or avocado, it completes your low-carbohydrate breakfast while also calming the craving for carbohydrates.
With our low-cab recipes, you can whip up tasty meals quickly and easily.
Alternative to Nutella
Using fresh fruit allows you not to give up jam. But beware: here again the proportion of carbohydrates is proportionately high. A homemade chocolate mousse made with avocado and cocoa, on the other hand, is a good alternative to Nutella.
7. Low cab food program
Have we aroused your curiosity? Then you can try our week long low cab eating plan. It contains many delicious and easy to make recipes. Macro nutrients are suitable for a low-carbohydrate diet and the daily calorie intake is 1600 k cal. Of course, you are free to adapt this program according to your tastes and your needs. Download our free low cab food plan or print it out to hang in your kitchen.