Warum eine kohlenhydratarme Ernährung?
Low-Carb-Diäten begrenzen die Anzahl der Kohlenhydrate, die eine Person isst. Anstelle von Kohlenhydraten konzentrieren sich die Menschen dabei auf den Verzehr von Proteinen, gesunden Fetten und Gemüse.
Kohlenhydrate sind eine von drei Hauptnahrungsmittelarten die der Körper benötigt, um vollständig zu funktionieren. Die anderen beiden sind Eiweiß und Fett. Kohlenhydrate geben dem Körper Energie. Der Körper baut Kohlenhydrate ab, um sie sofort oder später zu verwenden.
Wenn der Körper die Kohlenhydrate nicht für die Energieversorgung nutzt, speichert er sie als Reserve in den Muskeln und der Leber. Werden sie nicht verbraucht, verwandelt der Körper diese gespeicherten Kohlenhydrate in Fett um.
5 Tipps für kohlenhydratarme Ernährung
Viele Menschen finden es schwierig, einer kohlenhydratarmen Ernährung zu folgen, besonders zu Beginn der Ernährungumstellung. Die folgenden kohlenhydratarmen Ernährungstipps können dabei helfen, sich an die neue Ernährungsform zu halten und erfolgreich abzunehmen.
1. Wissen, welche Lebensmittel kohlenhydratarm sind
Entscheidet für den Start deiner Diät ist es, herauszufinden welche Lebensmittel geeignet sind!
Beispiele:
– mageres Fleisch, wie z.B. Lendenbraten, Hühnerbrust oder Schweinefleisch
– Fisch
– Eier
– Grünes Blattgemüse
– Blumenkohl und Brokkoli
– Nüsse und Samen, einschließlich Nussbutter
– Öle, wie Kokosöl, Olivenöl und Rapsöl.
– Einige Früchte, wie Äpfel, Heidelbeeren und Erdbeeren
– Ungesüßte Milchprodukte, einschließlich Vollmilch und griechischem Joghurt.
2. Kenne die Kohlenhydratzahl und die Serviergrößen von Lebensmitteln.
Die meisten Low-Carb-Diäten erlauben nur 20 bis 50 Gramm (g) Kohlenhydrate pro Tag. Aus diesem Grund ist es wichtig, dass Menschen, die sich an kohlenhydratarme Diäten halten, Lebensmittel wählen, die eine geringere Kohlenhydratzahl, aber einen hohen Nährwert pro Portion haben.
Die Lebensmittel in den unten aufgeführten Mengen enthalten alle ca. 15 g Kohlenhydrate:
-1 Tennisball Größe Apfel oder Orange
– 1 Tasse Beeren
– 1 Tasse Melonenwürfel
– ½ Mittlere Banane
– 2 Esslöffel Rosinen
– 8 Unzen Milch.
– 6 Unzen Naturjoghurt.
– ½ Becher Mais
– ½ Tassenerbsen
– ½ Becherbohnen oder Hülsenfrüchte
– 1 kleine Ofenkartoffel
– 1 Scheibe Brot
– 1/3 Tasse gekochter Reis
Die vorgenannten Lebensmittel enthalten ungefähr die gleiche Menge an Kohlenhydraten, sind aber nicht alle ernährungsphysiologisch äquivalent. Die auf der Liste stehenden Milchprodukte enthalten neben dem Kohlenhydratgehalt auch Eiweiß und lebenswichtige Nährstoffe wie Vitamin D und Kalzium.
3. Erstelle dir einen Speiseplan
Ein Mahlzeitenplan kann dabei helfen, das Essen für die kommende Woche zu organisieren.
Wichtigster Punkt dabei: Ein Einkaufszettel.
Jede/r der versucht, einer Low-Carb-Diät zu folgen, sollte alle Mahlzeiten der Woche vorplanen, bevor er/sie einkaufen geht.
Zu wissen, was es zum Mittagessen und Abendessen gibt, wird dabei helfen, den kurzen, ungesunden Weg zur nächsten Dönerbude zu vermeiden!
4. Zubereitung von Mahlzeiten
Planung ist die eine Sache, aber auch die frühzeitige Zubereitung von Mahlzeiten kann helfen. Nehme dir ausreichend Zeit – vor allem vor stressigen Tagen / Wochen – dein Essen vorzubereiten. Das spart nicht nur Zeit an diesen Tagen, sondern auch Geld und lässt dich nicht in Versuchung geraten, schnell an etwas zu konsumieren.
Einige Leute bereiten gerne ein einwöchiges Frühstück und Mittagessen im Voraus zu und fällen die Mahlzeiten in Dosen/Boxen, so dass sie bequem einsatzbereit sind. Es ist möglich, auch einige Mahlzeiten einzufrieren, das hält die Reserven, wenn du wirklich keine Lust hast etwas vorzubereiten.
5. Tragen Sie Low-Carb-Snacks mit sich herum.
Low-Carb-Snack-Optionen für die Zwischenmahlzeiten beinhalten:
– hart gekochte Eier
– ungesüßter Joghurt
– Baby- oder normale Karotten
– eine Handvoll Nüsse
– Käse
Dabei ist es wichtig, die Portionsgröße aller Snacks zu verkleinern, um übermäßiges Essen zu vermeiden.
Viel Spaß beim Start deiner Low-Carb-Diät!
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