Low Carb Diet 5 Days
A low-carbohydrate diet program can help burn fat in the short term and effectively supports long-term dietary change. Here is this Low Carb Diet 5 Days.
A low-carbohydrate diet is suitable for anyone who wants to burn fat and define their figure. A diet low in carbohydrates allows weight loss, but also bodybuilding.
We tell you which low-carb foods you can incorporate into a low carb diet, why bread should not be removed without being replaced, and what are the alternatives to potatoes and other starchy foods.
With a light day and 8 principles to follow for the composition of a low-carbohydrate food program.
The Benefits of a Low Carb Diet 5 Days
“Carbs” is an English word meaning “carbohydrates” and they constitute, with fats, our main source of energy.
The so-called “low carb” food programs have a reduced carbohydrate intake to encourage the body to burn fat, which is why the amount of carbohydrates is deliberately reduced. Carbohydrates have a big influence on the rate of body fat :
When the body receives more than it requires, it stores excess carbohydrates as a reserve of fat in anticipation of possible periods of deficiency.
Low-carbohydrate food programs are based on the simple idea of avoiding carbohydrates, especially the simple carbohydrates from white flour and sugar products. These cause insulin levels to soar, which prevents fat burning and promotes the storage of energy in this form.
Reducing carbohydrate intake as part of a low carb diet keeps insulin levels low and allows the body to turn fat into energy. Breaks of three to five hours between meals also optimize fat metabolism.
Benefits of reducing carbohydrates
- Macronutrient content optimization
- Constant blood sugar
- Faster fat burning
A low-carb diet program is therefore suitable for anyone who wants to burn fat. It contributes to weight loss and supports those who practice strength sport in the definition phases.
Advice
Do you want to adopt a low-carbohydrate diet and avoid the yo-yo effect? Want to adopt this diet sustainably? So it is important to focus on good fats, high-quality proteins and to maintain a healthy and balanced diet in general.
Our low-carbohydrate products can help you reach your goals. Let him convince you!
Preliminary thoughts on Benefits of a Low Carb Diet 5 Days
Defining the goal is the starting point for any food program. Before creating a low carbohydrate food program, it is important to think carefully about your goal to ensure optimal success.
- What is at stake? Have a beautiful figure for the next competition or beach vacation and quickly lose a few pounds? In this case, strict adherence to a low carbohydrate food program is the number one priority.
- It also means avoiding any form of grain and, when it comes to vegetables, selecting the ones with the lowest carbs.
- Additional cardio sessions and a daily calorie deficit of around 300 to 500 kcal are recommended. In the event of a rapid return to a normal diet, the yoyo effect is guaranteed.
- To avoid this, you must very slowly increase the number of carbohydrates as well as the total amount of calories after the diet.
- If the goal is a long-term diet change or an optimization of fat metabolism, it is wise to establish a low-carbohydrate diet program that matches your eating habits and lifestyle.
- So first of all, think about the foods you cannot do without and how your eating pattern is distributed throughout the day.
- Is it a long-term solution to give up bread? If so, what low-carb alternatives suit your tastes and can suit your lifestyle?
The 8 Principles of a Low Carb Diet 5 Days
1. DRINK ENOUGH
Not only essential for the metabolic processes of our body, but water also prevents cravings. It often happens that the brain sends the signal “hunger” when it means “thirst”.
2. SUFFICIENT PROTEIN
Proteins provide lasting nourishment and are essential for building and maintaining muscles.
Those who reduce their caloric intake must in particular provide enough protein to the muscles to protect them from melting.
The rule of thumb is 0.9 to 2 g of protein per kg of weight – depending on the time spent in sport and the volume of muscle mass to be retained. And for those who fail to meet their daily need through food, protein shakes are an appropriate low-carbohydrate intake.
If you’ve made up your mind to lose some weight, the Shape Shake is the ideal addition to your evening meal. And to make it as good as a real dessert, you can garnish it with fresh fruit, Fromage blanc, chia seeds or nuts. It will be as good as it looks!
3. AVOID SNACKS
Any snack, even tea with honey, coffee with milk, the mixture of apple juice and sparkling water and our healthy coconut water, increases the blood sugar level, thus complicating the burning of fat and promoting l appearance of cravings. Nothing could be more logical than to let the body devote itself to peaceful digestion of 3 to 5 hours between meals.
4. FIND A RHYTHM
When does the day start? What time is the break, the niche for sport? The food rhythm must also be oriented in relation to these benchmarks. To be successful, a low-carbohydrate food program must integrate this data and provide a regular food intake. Having 3 or 5 meals will depend on these factors and personal preferences.
5. PLAN THE MEAL
Outside, hunger arises. Nothing to eat. We throw ourselves on a bun and put the low carb diet on the next day. However, there is a parade: cook vegetables or vegetables in advance and always have them on hand just in case. When commuting, it is often possible to get low-carb meals or snacks.
6. STAY DISCIPLINED AT NIGHT
During the night, fat metabolism and regenerative processes become particularly active. Support these cycles in your body by giving up carbohydrates in the evening. He can thus devote himself completely to repairing muscles and drawing energy from fat stocks.
7. HEALTHY FATS
Healthy fats keep you full and help prevent food cravings. Coconut oil is particularly convincing thanks to its medium-chain fatty acids (AGCM), which deliver quickly exploitable and sustainable energy to the body at the same time.
8. PREDICT RELAPSES
Do you absolutely need bread or something sweet? Especially those who take action to modify their diet in the long term can sometimes allow themselves to give free rein to their desires.
At least, almost: whole foods containing long-chain carbohydrates are an alternative to white flour and sugar. For sweet treats, try raw chocolate. Available in all organic stores, most variants contain only a little coconut blossom sugar.
What Foods Are Low in Carbohydrates?
Our diet is often loaded with carbohydrates.
They are not only present in bread or pasta. Healthy foods like vegetables and especially fruits contain it in various quantities.
This is why the concepts of strict low-carbohydrate diets often (almost) completely overlook fruits and vegetables.
These diets are neither healthy nor sustainable over time. We are therefore going to focus on a low-carbohydrate food program that you can compose yourself according to your personal preferences and adapt to daily life.
Aimed at those who want to keep it simple while ensuring success.
Alternatives to Low Carb Bread and other foods
When choosing your food, don’t hesitate to favour vegetables and protein-rich products. Vegetables alone provide so many carbohydrates that your low-carb diet will have to give up on carbohydrates like bread, pasta and more.
For those who don’t want to give up filling fillings, small amounts of quinoa or legumes like chickpeas or beans will do. Their carbohydrate content is much lower than cereals or the classic pseudo-cereals such as amaranth and buckwheat.
However, they contain far more carbohydrates than most vegetables. With this less drastic version, it will take longer to reach the goal than if we give up the satisfying accompaniments.
Bread, can’t you live without it? Is the jam spread in the morning essential? No problem.
Thanks to our super soft protein bread, you can enjoy your breakfast without a bad conscience. Source of flax seeds, almonds, psyllium seed husks and pumpkin seeds, this bread is a good portion of superfoods.
The carbohydrate content of vegetables also varies.
Particularly recommended among light vegetables, among others mushrooms, different cabbage, salads, dark green leafy vegetables, zucchini, celery, green beans, tomatoes, olives and peppers.
Containing fewer carbohydrates in principle than cereals and potatoes, all vegetables rich in benefits should be regularly included in low-carb diet programs.
Regarding fruits, it is necessary to differentiate: Bananas contain a lot of carbohydrates while for example blueberries, blackberries or oranges have few.
Apples, pears, blackcurrants and figs are in the middle. Dried fruits are to be avoided. Even unsweetened, they often contain three to five times more sugar than their fresh counterparts.
The Typical Day
Breakfast
- chia pudding with almond puree, blueberries and caramel
- for big appetites: a protein shake with forest fruits
- for those who prefer salty: eggs and bacon. possibly low-carb bread
Lunch
- fried mushrooms with cream and mushroom sauce and cauliflower
Sweet dessert/snack
- chocolate mousse with avocado and cocoa
for a portion, mix two small ripe avocados with 5 tablespoons of cocoa powder and 1 to 2 small spoons of coconut blossom sugar
for the extra protein boost: add 30 g of organic protein and 50 ml of water
Having dinner
- lamb’s lettuce salad with red beets, nuts and sesame
- chicken fillet or plain tofu
- sauce: walnut or sesame oil with balsamic vinegar and aromatic herbs to suit everyone
we also offer a pdf on which you will find something to fill your own food programs.
advice for vegetarians and allergy sufferers:
if you are vegetarian, vegan or lactose intolerant, it is necessary to supplement your low-carb diet with protein shakes.
in principle, the protein requirement can be covered by a purely vegetable diet. however, as part of a low-carb diet, it is difficult to ensure that the total fat share in the diet does not increase too much. nuts, tofu, avocado and other low-carbohydrate sources of vegetable protein are often relatively fatty. for a balanced diet, vegetarians must take care that the share of dairy products does not become too large.
our vegetable protein for example is very rich in essential amino acids and ideal for endurance or strength athletes who have adopted a vegan diet.
law carb diet 5 days