Introduction
The myth of “bad” carbohydrates as the worst fatteners you can eat has been around for a long time and persists for generations. A common nutritional and above all dietary tip is therefore to completely do without those carbohydrates in order to become or remain slim as quickly and effectively as possible. Some people praise this method as the ultimate weapon of slimming, others demonize it as gimmickry and fallacy. But what is the truth about the low carb diet, which largely dispenses with carbohydrates? Does a life and especially eating according to low carb rules help you lose weight?
Medical evaluation of the diet
From a medical point of view, the low carb diet, if done correctly, can achieve good long-term results. It is not a crash diet or a mono diet that leads to frustration for the user after only a short time. The calorie deficit is moderate and at the same time sufficient protein is supplied, so that the body does not go to the valuable muscle mass and draws its energy from burning fat reserves.
The intake of large quantities of fruit and vegetables simultaneously supplies the body with fiber, vitamins and trace elements, this achieves a satiation effect and prevents shortages and ravenous appetite. The fatty acids that are indispensable for hormone balance and metabolism are also supplied via nuts, vegetable oils and fish. Those who do not suffer too much from the side effects of sugar withdrawal will find a simple and successful principle for losing weight in the low carb diet. In general, the effectiveness of physical exercise or endurance and strength training should also be mentioned. This results in a greater energy deficit and builds lean, strong muscles that burn energy even when at rest.
How much can I lose weight with this diet form?
In the first week, two or more kilos can tumble here depending on the initial weight. This is initially water. The body goes to the glycogen stores, i.e. sugar stores, of liver and muscles and with these also much water disappears from the body.
After that the weight will fall more slowly but steadily. The prerequisite is, of course, that you eat less than your daily calorie requirement and do not consume too much energy in the form of fat or protein. If you have a moderate deficit that can be maintained over a longer period of time, you can lose half a kilo to one kilo per week.
The closer you are to your target weight, the more persistent the fat pads become. Through physical activity you can increase your calorie consumption even more. Here you get more: Tips on how to lose weight best
All articles in this series:
- Low Carb Diet
- How does a low carb diet work?
- Where can I find good recipes for the low carb diet?
- Why am I losing weight through a low carb diet?
- What do I have to consider with a low carb diet?
- Side effects of diet
- What are the dangers of the diet?
- How do I prevent the JoJo effect in a low carb diet?
- What are the costs of a low-carb diet?
