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.
A known mistake that you can make with a low-carbohydrate diet is that you eat too little 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.
In this article you read:
Explanation and substantiation
How many carbohydrates you can eat per day
Low carbohydrate diet weekly menu
Additional tips for not experiencing any inconveniences
Free shopping list (pdf)
Let's start!
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.
Do not be alarmed, because there is good news. There are still many healthy products that you can enjoy during a low-carbohydrate diet.
Tip: download the free shopping list here . This contains all unprocessed products that fit within a low-carbohydrate diet. With the shopping list you can be sure that you do not get the wrong products.
Carbohydrates
Carbohydrates can be found in bread, pasta, noodles, potatoes, rice, grain products, fruit, vegetables and all sugary products such as sweets, pastries, cookies and ready-to-eat sauces. There is a difference between slow (good) and fast (bad) carbohydrates. You can read more about that later on.
Fats
Healthy fats are found in nuts, seeds, seeds, avocado, oily fish and coconut and olive oil. These fats help you lose weight, improve your cholesterol level and prevent your hunger during weight loss.
Proteins
Proteins (proteins) are the building blocks of your body and are found mainly in meat, fish and egg. Nuts, seeds, beans and cottage cheese also contain a relatively large amount of proteins. Proteins are indispensable for the production of, among other things, bone, cartilage, blood, hormones, tissue, hair and nails.
With a low-carbohydrate diet, you get your calories mainly from healthy fats and proteins . In addition, you eat a small amount of carbohydrates from fresh products such as fruit, vegetables, oats and legumes. This ratio ensures that you burn maximum fat.
You do not have to calculate the fat-protein-carbohydrate ratio yourself. In the free week menu at the bottom of this article we have already sorted this out for you. You only have to follow the recipes. With the recipes you stimulate fat burning and you fall off.
Do you still feel comfortable eating more fats, and are you afraid that you will get fat from eating fat? Then read the next piece (or continue to: how many carbohydrates you can eat per day ).
Does fat food 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.
Research
In a study, people were divided into two groups:
A group that ate 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 (3,4,5,6).
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 (7) and even cause a reduction of excess and dangerous abdominal fat around the organs (8,9).
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