For a long time, fat was considered a cause of weight gain in nutritional science. Today, this view has been largely revised. By focusing on fewer carbohydrates, low carb offers an alternative for a more conscious way of eating — but it also comes with a few myths.
What are carbohydrates?
Carbohydrates provide the body with fuel — they consist of various sugar molecules. Their different composition in food determines how quickly the body processes them. Simple sugars (such as those in white flour and sweets) are absorbed quickly. Complex carbohydrates (whole grains, legumes, vegetables) are broken down more slowly.
How does low carb work?
With a low-carb diet, you consciously reduce the proportion of carbohydrates — especially fast-acting simple sugars. Instead, protein and fat take center stage:
- Eggs, fish, meat, tofu, legumes
- Nuts, seeds, avocado
- High-quality oils (olive, flaxseed, walnut oil)
- Plenty of vegetables and salad
- Cheese, yogurt, quark
What do you reduce or avoid?
- Sweets and soft drinks
- White bread, pasta, white rice
- Potatoes in larger quantities
- Cakes, cookies, baked goods made from white flour
Low carb in practice
Strict low carb is not for everyone — and it is not suitable for everyone. Anyone wanting long-term success should view this nutrition as a sustainable lifestyle rather than a short-term diet. Helpful principles:
- Whole foods instead of white flour: Prefer whole grain bread, whole grain pasta, brown rice
- More vegetables: The basis of every meal
- High-quality protein sources: Eggs, fish, legumes
- Do not avoid fats: olive oil, avocado, nuts
- Eat mindfully: Slowly, consciously, perceive hunger and satiety
Note
Dietary changes should come from personal reflection or medical advice, not from trends. In the case of chronic complaints, pregnancy, or other special life situations, be sure to speak with your doctor.
