LOW CARBOHYDRATE DIET: THE KEY TO BETTER PERFORMANCE?

Are you wondering if the low-carbohydrate diet is right for you? Here you will find out the most important advantages and disadvantages of this type of diet.

TABLE OF CONTENTS
How does the low carbohydrate diet work
Who is the Low Carbohydrate Diet For?
What to look out for
Low carbohydrate foods
Pros and Cons of the Low Carbohydrate Diet
Differentiation from the keto diet
Conclusion

 
1. HOW DOES THE LOW CARBOHYDRATE DIET WORK
The low-arbohydrate diet or “ low carb diet ” is initially simply a form of nutrition that reduces the consumption of carbohydrates. Along with fat and protein, carbohydrates are macronutrients that provide the body with energy. 

In contrast to micronutrients such as vitamins  and minerals , they provide us with energy for the basal metabolic rate, i.e. for elementary body functions such as heartbeat, breathing and metabolism . The remaining energy is required by the body for physical activities . 

So if you eat a low-arbohydrate diet, this automatically means that you have to consume more protein and more fat , as the missing energy from carbohydrates has to be replaced. 

The ideal low-carb ratio between protein, fat and carbohydrates is divided into 50-60% fat, 20-5% protein and then 15-20% carbohydrates . The goal is not to cut carbohydrates almost completely, as with the keto diet , but only to reduce them. 

2. WHO IS THE LOW-CARBOHYDRATE DIET SUITABLE FOR?
Basically for everyone who wants long-erm good mental performance, such as high performers or athletes. In addition, diabetics or people who experience blood sugar fluctuations very intensely benefit from a low-carbohydrate diet [1]. 



Only professional strength athletes, skiers, cyclists, swimmers or triathletes should certainly their consult a sports physician or dietitian , before they simply reduce their carbohydrate intake. Carbs are very important for the physical energy level and are therefore an important macronutrient especially for endurance athletes [2]. 

3. WHAT TO LOOK OUT FOR
You're probably thinking: "This low-arb diet sounds good, but what else can I eat then ?!" But it's actually not that wild at all. In fact, you shouldn't completely avoid carbohydrates, just eat less of them. Carbohydrates are not problematic per se! The only thing you should avoid is simple carbohydrates from products with refined sugar, white flour, and all processed foods. Complex carbohydrates from whole grains, oatmeal, dark rice or potatoes are much better. 


The goal of the low-arbohydrate diet is to eliminate performance lows caused by fluctuations in insulin . These are mostly due to the consumption of simple carbohydrates. 

As glucose, they migrate into the blood immediately after consumption, causing your insulin levels to skyrocket. Thus, although they initially cause a rapid high, a short time later they cause an equally rapid low due to the drop in blood sugar levels . 

In order to avoid this effect and ensure more sustainable energy highs or lower lows or any kind of joint issue, you have to reduce your carbohydrate consumption on the one hand and become significantly more demanding in terms of the quality of the carbohydrates you consume on the other .

4. LOW CARBOHYDRATE FOODS
If you are unsure which of your favorite snacks are suitable for a low-arbohydrate diet and which are not, you should primarily orient yourself to the sugar rule: Everything that contains sugar is high carb . And that doesn't just apply to sweet foods!

Even frozen pizza, ready meals, pesto and sauces contain sugar, which is often just well hidden. So if you want to make sure that you really only eat low carb foods , the best thing to do is to get into the habit of cooking everything yourself and avoiding sweets as much as possible.

You can find cooking inspiration mainly on the Internet. Just google for low carb recipes or just orientate yourself on our 15 recipes for a ketogenic diet . They are guaranteed to contain a minimal amount of carbohydrates.

Once you've got the hang of a low-arbohydrate diet, you can discover many new recipes that you can vary and modify. 

By the way : Even if you're not ready to jump on the low-arb bandwagon, you should at least consider introducing the low-carb diet in the evening. This way you avoid annoying insulin spurts disrupting your sleep - or not letting you fall asleep in the first place!