The Low-Carb Diet - Why Should You Give Up Carbohydrates?

Carbohydrates, whether simple or complex, are just glucose molecules stuck together. When you eat carbohydrates, it raises blood sugar levels and causes the release of the hormone insulin. Insulin is the trigger of hunger and fat storage.

When your diet is low in carbohydrates, the body becomes a fat burner rather than a sugar burner. Most people experience reduced appetite, a lift in mood, and stable blood sugar levels.

 

How Can You Get Started With the Low-Carb Diet?

Starting a low-carb diet is easier than you think. Below you'll find the first steps to keep in mind:low-carb diet
  1. Limit your carbohydrates to the right amount. This is a daily recommendation for building your diet:
  • 100-150 grams for maintaining weight.
  • 50-100 grams for steady weight loss
  • Under 50 grams for fast weight loss

  1. Adjust your protein intake If your goal is weight loss, most experts recommend eating between 1.6 g and 1.8 g of protein per kilogram of body mass (0.7 to 0.8 g per pound). This will also make you feel full faster.

  2. No more snacks Snacking is never good, since it leads to insulin spikes. Enjoy your meals and try to avoid snacking during the low-carb diet, leaving four to six hours between your meals if possible.

  3. Stop worrying about fat Your body needs fat as its main energy source, so don't avoid it. Hunger will undermine your efforts on this diet.

  4. Start with a daily workout of 20-30 minutes. Regular exercise will help you get better results as quickly as possible.

 

Hearty, Healthy Low-Carb Dishes That Will Satisfy Your Hunger

low-carb diet

On the low-carb diet it's also important to still eat until you're full. Here's a small selection of dishes you can easily prepare and eat during the low-carb diet:

Chickpea Salad With Lots of Fresh Vegetables and Salmon

  • serves 6 -

Ingredients: 2 cans chickpeas, rinsed and drained 5 stalks celery, thinly sliced 3 shallots, finely chopped 2 cloves garlic, finely chopped 2 bell peppers, thinly sliced 1 large cucumber, halved and sliced 7 ounces (200 grams) tomatoes, halved ½ cup olive oil Juice and zest of 1 lemon

 

1 tablespoon red wine vinegar 1 teaspoon salt 1 teaspoon fresh or dried dill ½ teaspoon freshly ground black pepper ½ teaspoon smoked paprika ½ teaspoon ground cumin ½ teaspoon crushed red pepper flakes 2-3 cans salmon, drained

Preparation: Finely chop and dice the celery, shallots, garlic, bell peppers, tomatoes, and cucumber and put them in a large bowl with the chickpeas. Mix together with olive oil, lemon juice and zest, red wine vinegar, salt, dill, black pepper, paprika, cumin, and crushed red pepper flakes. Taste and adjust the seasoning as needed. Drain the cans of salmon and add to the bowl ge rfolg, then mix. Let the salad rest in the refrigerator for about an hour, taste, adjust the seasoning as needed, and serve.