In this article, you will learn everything you need to know about low-carbohydrate weight loss. Caution: a low-carbohydrate diet does not mean you starve yourself or eat no more carbohydrates at all.
With the low-carbohydrate diet plan from this article, you will learn how much and which carbohydrates you can safely eat. If you follow the tips and recipes from this article, you can lose up to 2 kilos per week without starving yourself or taking expensive supplements.
The biggest mistake you can make with a low-carbohydrate diet is that you eat too few or accidentally too many carbohydrates. Consequence: you do not fall off or even gain weight.
With the low carbohydrate diet plan from this article (including explanations, recipes, weekly menu, tips and shopping list) you are assured of the right amount of carbohydrates, so you are guaranteed to lose weight and lose fat. And all that in a fun, healthy and responsible way.
What is a low-carbohydrate diet?
A low-carb (low carb) diet is a diet where you eat between 50 and 100 grams of carbohydrates per day. With this diet, you mainly eat fats and proteins, in combination with raw vegetable products such as fruit, vegetables, and legumes.
With a low-carbohydrate diet, you only eat carbohydrates from fresh, unprocessed products. That may sound easy, but it is unfortunately no longer.
The Dutch food watchdog Foodwatch examined the three largest supermarkets in the Netherlands. The study showed that more than 70% of the diet is highly processed (1). And processed food means very often: extra carbohydrates.
More than 70% of the food in the supermarket contains unnecessary sugars, fast carbohydrates or harmful oils. These are all fat makers because they obstruct fat burning. In fact, they stimulate the production of new fat. These products, therefore, do not fit within the low-carbohydrate diet plan.
Does carb foods make fat?
You would think that you store body fat by eating fats. That is partly true, but it is mainly the carbohydrates that provide excess fat.
The American cardiologist Robert Coleman Atkins already answered this question 40 years ago during his investigations. For years, Dr. was Atkins contradicted and ignored, until his work was accepted worldwide about 10 years ago.
For you, this means that you have been misled for a long time about the truth about carbohydrates and fats. Healthy fats and proteins do not cause overweight. Too much of the wrong carbohydrates though.
We can not ignore it nowadays. There is unquestioning evidence that eating too many carbs is the main cause of excess body fat and a big belly. Below you can read briefly how many scientific studies have reached this conclusion.
In a study, people were divided into two groups:
- A group that ate the low carbohydrate
- A group that ate low in fat
Both groups were allowed to eat as many calories as they wanted. After 12 weeks, the low-carbohydrate group had lost 9.9 kilos, while the low-fat group had lost only 4.1 kilos (2).
Conclusion: the low-carbohydrate diet was 2.3 times more effective than the low-fat diet.
Other independent studies confirm the effectiveness of a low-carbohydrate diet.
In addition to losing a low-carbohydrate diet, this way of eating also provides other important benefits. For example, low-carbohydrate food can prevent the yo-yo effect and even cause a reduction of excess and dangerous abdominal fat around the organs.
How many carbohydrates can you eat per day?
Below are averages that you can use as a starting point to burn fast and healthy (belly) fat. These guidelines are based on the Simple Slim program .
Target Amount of carbohydrates per day
- Ketogenic diet Less than 50 grams
- Fast weight loss 50 to 70 grams
- Normal weight loss 70 to 100 grams
- Slowly lose weight 100 to 150 grams
Which carbohydrates can you eat the best?
A low-carbohydrate diet (or carbohydrate diet) does not mean you are not allowed to consume a single gram of carbohydrates. By eating the right carbohydrates you provide your body with essential nutrients. You feel energetic and fit while losing those surplus kilos.
Bad carbs (or simple carbohydrates) are empty calories that stimulate fat storage. These fast carbohydrates contain little to no nutrients and are often processed. Think of table sugar, chips, candy, pastries, soft drinks, pasta, white bread, cereals and processed products.
Good carbohydrates (or complex carbohydrates) contain fiber and powerful nutrients that balance your hormones. This reduces your appetite and you fall off more easily. Good carbohydrates can be found in oats, fruit, legumes, vegetables and other unprocessed vegetable products.
Low-carbohydrate diet products list
Eat: beef, lamb, chicken, poultry, oily fish, seafood, eggs, vegetables (spinach, kale, onion, tomato, carrot, zucchini, etc.), avocado, whole milk, whole yogurt, Greek yogurt, nuts, seeds, olive oil and coconut oil.
Eat limited: fruit, oatmeal, dried fruit, quinoa, sweet potatoes, beans (black beans, garbanzo beans, kidney beans, black eyes beans and navy beans) and dark chocolate (75% + cocoa).
Avoid: sugar, syrup, bread, pasta, rice, cereals, breakfast cereals, flour, sweets, cakes, ice cream, soft drinks, fruit juice from pack, ready-to-eat products and artificial sweeteners.
Tip to recognize bad carbohydrates
Some food manufacturers hide sugar, a bad carbohydrate, under all kinds of hiding names. With this mnemonic, you can easily recognize all sugars and carbohydrates. Read the labels of products and see if they contain hidden carbohydrates.
Everything that ends with ‘ ose ‘ or ‘ roop ‘ is sugar (a carbohydrate). A few examples:
Glucose fructose syrup
With this mnemonic, you will outsmart the food manufacturers!
How do you best deal with this? The latest tips!
Now that you know how a low-carbohydrate diet works, it’s time for action. I’m going to give you a few final tips to make low-carbohydrate diets a lot easier:
Get the right messages at home – If you do not buy high-carbohydrate products, you can not eat it at home. Despite the simplicity of this tip, it is an important advice for anyone who wants to lose weight healthily and quickly . Use our free shopping list to ensure that you get the right groceries.
Healthy snacks at your fingertips – If you are on a low-carbohydrate diet, make sure you have healthy snacks within reach and, if necessary, prepare them in advance. Think of carrots, dates, cucumber or a handful of unsalted nuts. This makes you less likely to catch unhealthy, carbohydrate-rich snacks.