Low-carb – what is the “thing”?
It has at times been very high temperature in the discussions on this diet, since health recommendations often are contrary to what other experts are experiencing. While some still cling to our old tradition of bread, potatoes and low fat, others that a different diet and new compositions – in this case a low carbohydrate diet is beneficial for weight loss but also by a number of diseases and ailments.
But even those who agree that a different diet, a low carbohydrate diet is beneficial, discuss among themselves.
First and foremost is the amount of carbohydrates Mon disagree about. Secondly, it is very different opinions about what to replace høykarbo foods with. Thirdly Mon disagree as to whether low-carb diets are suitable for everyone.
Low-carbon – why in the world?
The low-carb supporters, however, agree on is that we must ignore a typical Norwegian høykarbo diets high in fast carbs (sugar, confectionery, bread, potatoes, rice and pasta). These carbohydrates cause blood sugar to rise very fast and high, forcing the body to produce large quantities of insulin to balance it. This leads to increased fat storage and may also end with diabetes.
The theory that low carbohydrate diets rely on, are thus seems that people get fat because of a high insulin level in the body, not because of an excessive intake of fat.The high insulin levels because we eat too much carbohydrate, it is claimed.
Low-carbon – how do you do that?
There are many ways to do it. The tips below are based on what the doctor Sophie Hexeberg engaged Dr. Hexeberg clinic considers to be an optimal diet.
See also: The best low-carb tips
Down 6 pounds in 4 weeks with low carbon
With a balanced low-carb diet means according experts a diet with a normal amount of protein, plenty of fat from natural sources and a reduced amount of carbohydrates (50-100 grams per day), mainly from vegetables, nuts, seeds, berries and unsweetened dairy products.
– Many people with lifestyle diseases such as obesity, diabetes and high blood pressure, however, often take less than 50 grams of carbohydrates per day to achieve health benefits, she says.
Carbohydrate IN PRACTICE
1. Take a clean-up
Empty the drawers and cabinets for all of the sweets, crisps, ready meals, semi-finished products, soups, sauces, sugar in all forms, flour, biscuits and cakes, jams, juices, soft drinks, juices, margarine, blended products, pasta, rice, potatoes, light-products and ice cream.
See also: low-carb diet can all
2. Start on a fresh
Fill in the dry cabinet instead of flax seed, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, hazelnuts, almonds, walnuts and other nuts. These are a good starting point for snacks, cereals, breads and crackers. Buy also like the locust (flavor neutral thickening agent), baking powder, fiber and possibly remember almond and Sukrin for baking. Coconut paste, cocosa (coconut oil), 70% dark chocolate and real vanilla is smart to have on hand if you have guests and to make dessert. Fill the fridge with butter, cheese, sour cream, cream, Turkish yogurt, cottage cheese, various meats and fish spreads, vegetables and berries, bacon, meat and fish. Now you are well equipped for both casual and formal.
3. Plan your meals
You may want to plan for breakfast, lunch and dinner for a week at a time in the beginning. Then it is easier to eat varied, and you save time. Breakfast can include, for example eggs and bacon (do not take as long as you think), omelet, mackerel in tomato and boiled egg, Turkish yogurt with some berries or homemade crackers with unsweetened peanut butter. For lunch table scraps are great, and at dinner ¿well, it’s only your imagination limits.
See also: Quick and easy low-carb foods
Low-carb steak this weekend
4. Choose smart in-store
If you are familiar with the finished articles, pasta and pizza, a list is good to have in the beginning. This makes it easier to choose when you are in the flesh – or the fish counter. The keywords are the same: fresh, fresh and natural.
Fish and shellfish of all varieties are good – like eating fatty fish like salmon, mackerel, trout and herring, but lean fish such as pollock and cod. Avoid all fish with filling and / or breading.
Meat of all kinds is good – chicken skin, pork fat rand, beef with marbling, or in the form of minced meat.
Eggs in any form is good – fried, boiled, as omelet or scrambled eggs.
Vegetables of all kinds are good – they can be eaten raw, baked, fried, mashed, etc. If you lose weight it is advantageous to choose the vegetables that grow above ground, such as broccoli, cabbage, spinach, lettuce, peppers, tomatoes, etc.
Dairy products of the fat unsweetened variety. Choose butter, cheese, sour cream, cottage cheese, whipping cream and Turkish yoghurt.
Nuts of all kinds lend themselves well to breading, as a garnish, as a snack, etc.
Berries are great for both fresh and frozen. Tastes really good with whipped cream, most of yogurt, or frozen in the smoothie.
5. Make the food yourself
So, in preparation. If you have not tended to cook from scratch, it is high time to start.Learn to prepare pure meat, fish, poultry and vegetables. Make sauces, for example, to boil out the pan with sour cream or cream, and cook soup from fresh produce. Good omelets are nice and fast food can be varied to infinity.
See also: Super-easy low-carb diet
6. Think about “sandwich”
Danish rye bread, pumpernickel bread, crackers on the type of fiber-rich, home-made low-carb bread, crackers and cereal are all good alternatives to the classic sandwich.Baking bread takes around 5 minutes on average, since it is neither a matter of raising and kneading, just cooking, but when you do something else. Store cereal and crackers in airtight glass on the counter and freeze the bread into slices. Discs thaw nicely by lunch and lunch stays cool and good.
7. Eat in peace, until you are provided
Remember, it takes 20-30 minutes before we sign that we are sufficient. Lay down your cutlery between each mouthful and chew well. Enjoy the food and try to notice all the flavors. Remember that when we eat carbohydrate foods, we need smaller portions, because the composition of the meal is nutritionally better.
See also: Taco is lavkarbomat
Simple low-carb recipes
8. Eat when you’re hungry
Listen to your body. Eat when you are hungry and eat until you are always provided. If you are in a job situation, it is social and pleasant to eat with colleagues at lunch, and if you are in a family situation is the wind and eating with the family for dinner. It is therefore important that you customize the size of your meals so you have time to be hungry. Many feel that the hunger is gone, and that they forget to eat. A tip is to get acquainted with your body’s hunger signals again – how hungry I am on a scale from 1-10? Wait 15 minutes, feel the back and ask yourself: How hungry am I now?
9. Incorporate habits
It is possible to choose low carbon even when you eat there. At the restaurant, always choose the cleanest in the menu, clean meat, fish and so on. Ask for salad instead of potatoes and butter or sour cream instead of sauce. Are you on the move and do not have the required nuts to you, you can choose hamburger or hot dog, but drop the bread. Alternatively, you can stop in a store and buy a ready-grilled chicken or a little smoked salmon. Are you being asked back to someone, eat a little before going home, and help yourself generously of accessories such as vegetables.
10. Small “helpers”
Also remember that the whole matter. It is not enough to follow dietary advice alone if you are going to ensure good health. Council to be physically active is still, drink any water as a thirst quencher – a lot and often, reduce stress, breathe with your stomach and get enough sleep.
Low carbohydrate or high carbohydrate?
Little or no carbs
Eat until you are provided
Take in moderation
This should avoid any
Meat, all kinds, including ground beef and farces without added sugar or flour. Do not cut away the fat!
Fish, fatty fish such as mackerel, herring and salmon / trout is very good.
Cheese, all types except goat cheese, and low-fat cheeses prime
Butter, not margarine
Oils, choose canola, olive oil and coconut oil
Vegetables that grow above the ground as cabbage of all kinds, cauliflower, broccoli, asparagus, zucchini, eggplant, spinach, mushrooms, cucumber, green salads
Milk products such as Turkish yoghurt, cream, sour cream, creme fraiche, quark, cottage cheese.
Homemade protein bread
Nuts and almonds (walnuts are low in carbohydrates)
Root vegetables like carrots, kohlrabi, turnips, etc.
Sugar, sweets and cakes
Bread, biscuits and cereals
Flour, pasta, rice, corn
Potatoes, potato chips, french fries
Sausages and mix products containing starch, potato starch and sugar
Beans and lentils
See also: Athletic away two pounds of Fedon
120 grams of carbohydrate daily
Mette Svendsen, clinical nutritionist at the Oslo University Hospital, recommend a carbohydrate intake of approx. 120 grams daily, if you reduce the carbohydrates. This is to accommodate bread, crackers, fruit, vegetables and a small serving of potato, rice or pasta.
– First and foremost it’s about to eat a limited portion if you want weight loss and to choose the right carbs. When you get in your nutrients that help you eat a balanced diet. To refrain from eating carbohydrates to achieve any diet, it is difficult over time, says experts.
Find the balance
experts recommends that you adjust carbohydrate intake in relation to portion sizes and choose the right foods (whole grains, vegetables, fruit), and find balance.
– Think that this is a diet that will give you what you need. Few people manage to eat only healthy snacks and never, for example, so the question becomes, how little I can do me? Consider changing. That is what is the right way to lasting weight loss, if that’s what you want.
Experts also points out that a quarter of the population will increase the cholesterol content in the blood when the cholesterol content in the diet increases, for example by suddenly introducing large amounts of fatty meats and dairy products and eggs. This could go “okay” for those who achieve a weight reduction, but by not following the recommendations that apply to reduce the risk of cardiovascular disease may be risking an adverse impact on visibility when the reduction decreases and you stabilize your weight.