How to start?
First of all, a specialist must look at whether you qualify for the low carb diet. You must have a weight BMI higher than 27, no major line history, diabetes mellitus, PCOS, sleep apnea or obesity. The medication use, in case of thrombosis and diabetes, will be examined together with the doctor/practitioner to see if the medication needs to be adjusted as soon as you start with the diet. If all the above has happened, you can start with the low carbohydrate diet:
Depending on your weight it will be determined how much carbohydrates and protein you need on a day. The daily diet is determined and may contain 20-60 grams of carbohydrates per day. In addition, the daily diet is supplemented with an ample amount of protein, a normal amount of fat and ultimately a low calorie intake (1200-1500 kcal). Because the low-carb diet contains very little bread, grains, fruit, vegetables, rice, pasta, potatoes, etc. you run the risk of vitamins and nutrients shortage. Especially iodine, magnesium, B vitamins and fibres. It is therefore important to take these nutrients via a vitamin pill while following this diet.
It is important to keep track of your weight on a weekly basis to see if the diet is still working sufficiently or needs to be adjusted. In the diet it is important that you stick to the 3 meals a day and get a regularity in this. Of course you can't keep on the diet without exercise: also make sure you have at least 30 to 60 minutes of daily exercise! (also in favour of a smooth bowel movement)
LOW CARB MEAL PLANNING - 8 BASIC RULES
1. DRINK ENOUGH
Drinking enough water is important for your general metabolism and prevents eating binges. It happens very often that your brain signals "hunger", but actually means "thirst".
2. SUFFICIENT PROTEIN
Proteins saturate in the long term and are especially important for building and maintaining your muscles. Especially if you're ingesting fewer calories, you need to take care of your muscles with sufficient protein to prevent muscle breakdown. The rule of thumb is 0.9 - 2 g of protein per kg body weight - depending on how much sport you do and how much muscle mass you want to maintain. For anyone who can't manage to get that much protein every day, protein shakes are a useful addition to your low carb diet.
Whey Protein is the ideal replacement for dinner. And for an extra taste experience: flavor your shake with fruit, quark chia seed or nuts. It tastes just as good as it looks.
3. AVOIDING SNACKS BETWEEN MEALS
Every midday meal - including tea with honey, coffee, apple juice or coconut water - increases your blood sugar level, complicates fat burning and encourages eating binges. That's why it's important to give your body 3-5 hours to digest between meals.
4. FIND A PATTERN
When does your day start? When do you have a break? When are you going to work out? Your diet depends on these habits. In order to be successful and eat regularly, you should pay attention to these factors when drawing up your dietary plan. Whether it's 3 or 5 meals, it all depends on these factors and your personal preference.
5. EATING PLANS
On our way. Hungry. Nothing to eat. Quick, get a sandwich. We'll do low carb again tomorrow. Try to avoid this! Prepare your food in advance and keep raw food or vegetables in your bag for emergencies. This way you can easily implement the low carb principle throughout the day.
6. DEVELOP DISCIPLINE IN THE EVENING
At night, your fat metabolism and repairing processes in your body are very active. Support your body during these processes and avoid carbohydrates in the evening. In this way the body can fully concentrate on the recovery of your muscles and fall back on the energy from your fat storage.
7. HEALTHY FATS
Healthy fats saturate durably and help prevent eating binges. Natural oils like olive, sunflower, sesame or rice have advantage over butter, fat and hard oils due to low-fatty acids level. Try not to overheat them when cooking.
8. FALL BACKS
You can have a sandwich or something sweet, can't you? Especially if you are changing your diet in the long run, it is best to give in to these desires once in a while. Full-fledged products with long-chain carbohydrates are the alternative to wheat and sugar. If you feel like something sweet, raw chocolate can be the answer. Most varieties are only sweetened with a little coconut blossom sugar and are available in every organic supermarket.
In general, guidance from the dietist is very important to monitor whether you do not get physical complaints such as bowel problems or problems with motivation. The people from the studies who achieved the best results had long-term guidance.
As soon as you achieve your target weight, the amount of carbohydrates is gradually increased. Keeping a close eye on whether your weight remains stable is just as important after the diet.
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