The low carb diet

Low carb means low in carbohydrates and refers to a type of diet that minimizes the amount of the nutrient carbohydrate in meals. The origin of this diet is said to date back to the 18th century, when the military doctor John Rollo treated two officers who were suffering from diabetes with a low carb diet. The low carb diet was then regularly used as a form of treatment for diabetics in the 18th and 19th centuries. In 1972, the low carb diet was republished in a new form by the physician Dr. Robert Atkins. Atkins had developed a variant of the low carb diet that consisted mainly of the nutrients protein and fat. Today there are many low-carb diets such as the David Kirsch, Glyx, Montignac, Strunz and Southern Beach diets. A low carb diet is particularly suitable for people who like to eat a lot of meat and fish and can do without foods such as bread and pasta.

What are carbohydrates?

The body forms glucose from carbohydrates, which is an important source of energy for the brain, muscles and nervous system. Glucose consists of short carbon chains that are absorbed through food. Tiredness, loss of performance and lack of concentration are the typical signs when the body has stored too little glucose. One- and two-chain carbohydrates are converted into glucose more quickly than three-chain carbohydrates. Glucose or cane sugar cause a rapid rise in blood sugar levels, which leads to the pancreas having to release more of the hormone insulin. Insulin ensures that the sugar can be absorbed and burned in the body's cells. Long hydrocarbon chains, such as fat molecules, have more energy (calories per gram), which means that the body needs much longer to convert the fat molecule into a form that can be used by the organism.

How does a low carb diet work?

The theory behind a low carb diet is that the body converts the carbohydrates it consumes into sugar, which then causes the blood sugar level to rise considerably. The body then produces the hormone insulin so that it can be lowered again. However, insulin also inhibits fat burning and creates a feeling of hunger in the brain, so that in the long term, calorie intake increases rather than decreases. So if the diet is switched to low-carbohydrate meals, the body can burn more fat. Carbohydrates are mainly contained in glucose, fructose and all types of sugar, which are chemically made up of carbon, water and oxygen. In a low carb diet, the low carbohydrate intake is balanced out by increased fat and protein intake. A low carb diet therefore tries to keep the release of insulin as low as possible so that the body has to fall back on its fat reserves.

What foods are allowed on a low carb diet?

Low carb is based on a low-carbohydrate diet. Implementing this form of nutrition is not so easy, as almost all meals and foods contain the nutrient carbohydrate. It is therefore important to familiarize yourself with the composition of foods before starting a low carb diet. Although the nutrient carbohydrate is important for the body, certain carbohydrates can easily be omitted from a diet. However, complete abstinence, such as the no-carb principle, should be avoided at all costs, as it can be harmful to health. Nutritionists recommend a daily intake of around 5 to 6 grams of carbohydrates per body weight. Allowed in a low carb diet are meat, fish, vegetables, fruit, dairy products, eggs, orzo and vinegar, and nuts. Not allowed are breaded meat, meatballs, liver, marinated meat, mussels, rice, potatoes, pasta, chips, corn, carrots, peas, beans, beet, bananas, mangoes, figs, cherries, grapes, dates, cow's milk, yoghurt, sunflower oil, balsamic vinegar, ketchup, fruit juices, soft drinks, margarine and muesli. With meat, however, it should also be noted that breadcrumbs are used in the meat mixture for breaded meat. Certain offal, such as liver, also consists of carbohydrates. Ready meals with meat in particular often contain large amounts of sugar. Ready meals are therefore taboo in a low carb diet. When eating fruit, you should also make sure that you always choose fruit with a low sugar content. The carbohydrate content of yoghurt is often not immediately apparent on the packet, as many additives are added to the yoghurt. Milk powder is often used to thicken the yoghurt. However, milk powder consists of lactose, which means that the yoghurt automatically has a high carbohydrate content. Yoghurt should therefore be avoided in a low carb diet.

Conclusion

A protein-rich diet provides lasting satiety and ensures a low blood sugar level, which means that cravings can be avoided. In addition, the metabolism requires considerably more energy to process and convert protein, which in turn promotes fat burning. Exercise also plays an important role in a low carb diet. Nevertheless, a study on mice has shown that a low-carb diet can increase fat deposits in the arteries and thus trigger an increased risk of heart attack and stroke, although many nutritionists criticize the low-carb diet because it almost completely avoids the important nutrient carbohydrates. However, carbohydrates are just as much a part of a healthy diet as fat and protein. This is why many nutritionists regard the low carb diet as a one-sided malnutrition and do not recommend it. Low carb certainly has the advantage of rapid weight loss, but in the long term the lack of carbohydrates will have a negative impact on the body's health.