You've probably heard of low carb at some point, right? We'll tell you, among other things, what's behind this form of nutrition hides, which foods 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 form of nutrition. But what is actually behind it and what does "low carb" actually mean? The basic idea behind this form of nutrition is that you should "carbs", or carbohydrates, are reducedin order to increase the body's fat metabolism. Low carb therefore relies on a a low-carbohydrate dietalthough the term is not clearly defined and there are both extreme and moderate low carb variants.
Depending on amount of carbohydrate 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 diet is also called keto diet diet. In this article, we will first focus on the Low carb variants between 20g and 100g carbohydrates per day. However, it is important for satiety that you consume enough protein during the low carb diet and do not skimp on fat. To cover your protein requirements, you can calculate with around 1g of protein per kilogram of body weight (athletes need a little more). At a weight of 60 kg, this corresponds to a protein requirement of 60 g per day. For a long time, fat was demonized, but it has many important functions in the body and also makes you feel full. If you are rummaging through the kitchen after your meal looking for something to eat, you have certainly consumed too little fat in your meal. The form of the low carb diet in which sufficient fat is consumed is called low carb high fat (LCHF). In a liberal LCHF diet, 10% of the energy intake comes from carbohydrates, 20% from protein and 70% from fat.
What are the benefits of a low carb diet?
Many people associate low carb with losing weightbecause the diet is characterized by the reduction of carbohydrates can help to reduce body fat. This is true, but the diet can also be used as a healthy diet to maintain weight. Sometimes the diet alone can't just drop the pounds quickly, especially if you've been eating low carb for a while and have reached a weight plateau. Long-term weight loss requires a little more - e.g. exercise or sport. If you manage to incorporate weekly sports sessions or exercise into your everyday life in addition to a healthy low carb diet, you can not only achieve visible success, but also notice positive effects on your energy, health and mood. Water retention can also usually be reduced.
What does a low carb diet do to the body?
Sugary foods cause blood sugar levels to rise and your body releases the hormone insulin. The insulin transports the sugar into the cells and the blood sugar level drops again. The more sugar you consume, the more steeply your blood sugar level rises and then falls just as sharply afterwards - this leads to hunger or cravings for sweets again. Due to the Low carb diet keeps the blood sugar level constant and you will fuller for longer longer. As long as there is insulin in the body, fat cannot be burned. This means that the low carb diet access to fat reserves made possible.
Which foods are permitted for low carb recipes?
As the name suggests, the low carb diet allows few carbohydrates. This means that although carbohydrates are reduced, they are not completely banned. The focus of the low carb diet is on Foods with healthy fats and protein. In addition, many vegetables, salads and selected fruits are used.
Examples of permitted foods:
- Meat, fish and seafood
- Eggs
- Unsweetened dairy products - e.g. quark, cheese, natural yoghurt (preferably the full-fat variety for better satiety)
- Fruit with low fructose - e.g. lemon, lime, berries or avocado
- Vegetables with low carbohydrates - everything that grows above the ground, such as broccoli, leaf lettuce, cucumber, asparagus, mushrooms, spinach, tomatoes
- Vegetables with slightly more carbohydrates should be eaten in moderation - everything that grows underground, such as carrots, parsnips, parsley root
- Unsweetened drinks
The goal in the low carb diet it is 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 increase it if necessary so that your muscles can regenerate faster and more strongly.
Which foods are not allowed in low carb recipes?
Examples of not allowed foods:
- White flour products - e.g. bread and rolls
- Wheat pasta
- Sweetened muesli
- Sweets
- Sugar/honey
- Fruit with a lot of fructose - e.g. grapes, bananas
There are now many alternatives for "forbidden" foods in the low carb diet. For example, you can use almond or coconut flour instead of white flour for low carb recipes. Vegetables such as cauliflower are a great alternative to rice and instead of "normal" noodles, you can use a spiral cutter to quickly make your own noodles from vegetables such as zucchinis. As you can see, you have lots of options for conjuring up delicious, quick low carb recipes and can achieve your goals at the same time with this form of nutrition.
Who is the low carb diet suitable for?
If you want to lose weight in the long term or your maintain your body weight and thereby your promote your health the low-carbohydrate diet is good for you. If you enjoy sports or exercise a lot, this can be a plus for losing weight on a low carb diet. However, this varies from person to person, as every body has different capacities - some athletes are more efficient and regenerate better with low carb, while others do themselves no favors. So listen to your body, what is good for it and what is not, and adjust the amount of carbohydrates if necessary. The low carb diet is here very flexible and can be customized for everyone. However, please note that the changeover is sometimes not so easy. Especially if you have been eating a lot of carbohydrates up to now, you may feel tired and dizzy for the first 1-2 weeks until your body has got used to it. However, it's still worth sticking with it, as you will healthier, fitter and more efficient and more efficient. For an easier introduction to a low carb diet, for example, a juice cleanse for 3,5 or 7 days.
The diet is also suitable for diabeticsbecause sugar is reduced. It is also used in the treatment or as an accompaniment to the treatment of overweight and obesity or multiple sclerosis. Low carb is therefore also often of great importance as a therapeutic approach.
However, we do not recommend low carb for pregnant women without prior consultation with a doctor, as a certain amount of carbohydrates is important for the development of the baby's brain. A moderate low-carb diet can usually be followed without any problems. However, most pregnant women should refrain from a strict carbohydrate reduction.
Overall, the low carb diet can offer added value for many people and help them to achieve their goals. Many scientists have proven that Low carb has a positive effect on weight loss and the metabolism. However, as with all other forms of nutrition, it is not possible to say that low carb is suitable for everyone. You should consider individually whether the diet is right for you, whether it suits your body and your preferences and whether 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 simply want to do something good for your health - we have a great selection of delicious low carb recipes for you that are just the thing for your stressful everyday life. To the breakfast, lunch or dinnerthey satisfy your hunger in a healthy way. The low carb dishes are all vegan with lots of healthy vegetables and naturally low carbohydrates per portion. Try it out!
Quick low carb recipes for lunch & dinner
The following are suitable for a quick low carb lunch or dinner Light dishes of all kindsfrom salad to soup, vegetable curry or low carb wrap. Take a look at our suggestions for vegan low carb recipes here:
Stuffed peppers - Mexican style
Salads
Summer salad with roasted peaches
Asparagus salad with strawberries & caramelized walnuts
Georgian badridzhani with lamb's lettuce
Soups
Depending on your individual protein requirements, you can also drink a vegan protein shake.
If you would like to cook even more delicious dishes, you can visit us regularly. You'll always find new tasty recipes here. recipesthat are suitable for a low carb diet.
Delicious low carb options for breakfast
Those who love a delicious, healthy and balanced breakfast will find these Porridge variations certainly great. To make the breakfast classic with comparatively few carbohydrates you can simply replace the oats in the recipes with coconut flakes and you have a delicious low carb recipe for your breakfast.
Apple and cinnamon porridge - replace the oats with coconut flakes
Strawberry and rhubarb overnight oats - replace the oats with coconut flakes
If you have to be quick in the morning, you should definitely use the Low carb high protein porridge from LiveFresh in three different flavors!
Frequently asked questions about low carb and low carb recipes:
What can you eat on low carb?
The low carb diet is based on few carbohydrates. This means that carbohydrates are reduced, but not completely banned. The main role in low carb recipes is played by Foods with healthy fats and above all protein. The focus is on eggs, meat, fish and cheese products, quark and natural yogurt. There are also many low-calorie vegetables, salads and fruits with low fructose which are the main ingredients in vegan low carb recipes.
What should you not eat on a low carb diet?
Foods that are not allowed in a low carb diet include in particular White flour products such as bread or rolls and wheat pasta, sweetened foods, sweets or fruit with a lot of fructose. Foods such as quinoa, millet, couscous and rice noodles also contain relatively high levels of carbohydrates. But don't worry, nowadays there are many delicious alternatives that allow you to eat low carb. For example, you can replace pasta with vegetable zoodles using a spiral cutter, rice with cauliflower or classic wheat or rye-based bread with egg white or seed bread. Pizza dough made from broccoli or cauliflower is also possible.
What is the best way to start low carb?
One low carb diet is basically very flexible and can be individually adapted to your needs. However, the change is not equally intensive for everyone, as every body reacts differently. For example, if you are currently eating a lot of carbohydrates, you may experience side effects such as fatigue or dizziness in the first phase of the dietary change. In order to prepare your body optimally for such a long-term change in diet, a 3.5 or 7 day juice cleanse is recommended. This allows you to reset your body so that the transition to a low carb diet is easier for you.
Can you eat potatoes on a low carb diet?
Even though the potato is a low-calorie and virtually fat-free vegetable, it still contains around 15g per 100g, it has a very high carbohydrate content. content. They should therefore not be used at all in low carb recipes, or only in very limited quantities.
Can you eat bread with low carb?
Traditional wheat or rye-based bread should be avoided on a low carb diet. But there are now also alternatives for low carb fans: Egg white or seeded breadswhich are low in carbohydrates but high in 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. Note, however, that often a diet alone does not lead to weight loss. To lose weight in the long term, sufficient exercise and sport are also required. The combination of a low carb diet and regular sports sessions as well as exercise in everyday life can lead to visible success and have a positive effect on your energy, health and mood. If you are finding it difficult to start a new, healthier lifestyle, a juice cleanse can help you take the first step in the right direction.