The 9 guidelines of a low carbohydrate diet

The low carbohydrate diet is one of the easiest diets to follow. It is a diet that you can sustain, because there is so much that you can still eat. To make it clear to you, I have made 9 guidelines that are wise to follow if you want to lose weight with a low carbohydrate diet. The guidelines are straightforward and easy for everyone to understand and follow.

Guideline 1: No cereals (bread, pasta, rice)

Grains are packed with carbohydrates. If you regularly eat bread, pasta and / or rice you get too many carbohydrates. These carbohydrates ensure that you cannot lose weight because they block your fat burning.

And as you have seen above, there is enough left over what you can still eat. And you can make delicious meals out of it.

Guideline 2: No sugar-rich products

There are different types of carbohydrates, but sugar is the worst of them all. Therefore, remove all sugar-rich products from your kitchen cupboards. It is sometimes very tempting to have a snack or to eat a sweet snack. By not having these products at home you reduce the chance of a ‘slipper’.

And also realize that often sugar has been added to processed foods such as pasta sauces and ready-made snacks. Read the label carefully and pay particular attention to the amount of sugars in the product.

Guideline 3: No potatoes and potato starch

Potatoes contain potato starch and that too is a carbohydrate that stands in the way of your fat burning. No potatoes or potato starch fit in a low-carbohydrate diet.

Did you know that potato starch is added to many food products as a binder? For example, it is in biscuits and in all sauces and soups from packets and bags. So watch out with those products.

Guideline 4: Sufficiently good fats

For a long time it was wrongly assumed that eating fat makes you fat. Most dietary fats, on the other hand, are a very good source of energy and ensure a long-lasting feeling of satiety. Moreover, some fats are essential building blocks for our body.

As a rule of thumb you can maintain that natural fats are healthy and processed fats (as you will find in many ready-made products) are unhealthy.

Guideline 5: Also eat enough protein

As an energy source, proteins also provide a long saturated feeling. So if you eat enough protein, you will not be hungry. In a low-carbohydrate diet, approximately 20 to 40% of your daily diet consists of proteins.

Get your proteins mainly from fish, meat, egg, poultry, the permitted dairy, nuts, seeds, seeds and, occasionally, legumes or another meat substitute. Avoid protein shakes or protein bars (excluding organic hemp protein powder without flavor).

Guideline 6: Eat all types of vegetables

If you want to lose weight quickly and efficiently, it is important that you eat a healthy diet. Vegetables and (a little) fruit are the basis of a healthy diet. Vegetables are packed with vitamins, minerals and dietary fiber and fruit is the candy of a healthy eater.

You are advised to regularly eat different colors of vegetables. The color of the vegetable is an indication of the nutrients it contains. By eating vegetables of different colors, you get a variety of nutrients.

Guideline 7: Avoid processed food products

Most foods made in a factory contain extra carbohydrates, especially sugar. So avoid processed food products as much as possible.

This also applies to light products. The sweeteners that replace sugar in such prodructs are often even worse for your health.

Guideline 8: Drink the right drinks

Avoid soft drinks as much as possible because it contains a lot of sugar. Also try to avoid alcohol. Most alcoholic beverages are full of carbohydrates. Drink more water. Water purifies the body and reduces the feeling of hunger.

Tea, vegetable juice and occasional coffee are also permitted.

Guideline 9: Prepare your meals

It will take some getting used to getting started with other foods. You are going to break a diet that you have been used to for years.

To speed up this process, it is wise to prepare your meals well. If you take the time to prepare everything calmly, you will learn even faster and you will get results sooner.

Low carbohydrate diet for beginners

In this article I describe a low-carbohydrate diet that has successfully helped thousands of people lose weight (without yo-yo again!). The low carbohydrate diet is the most effective, healthy and easiest to maintain diet that exists. In fact, it is not a diet at all, but a delicious diet. So you don’t have to starve yourself to lose weight.

In this article you will learn exactly what you can and cannot eat, you learn how to follow a low-carb diet with a family and I answer the question whether you can eat normally again after a while. If you follow the simple tips from this article you will burn about 1/2 kilo of body fat per week with a low carbohydrate diet, and you will keep those kilos off for the rest of your life.

Low carbohydrate diet recipes

Now you may be wondering what kind of meals you can eat if you follow a low carbohydrate diet. Because of course you want to continue enjoying your food and you may also have to deal with other people who eat with you, such as: children, a partner or perhaps roommates.

First of all, let me remind you that if you follow the right method, it is very possible to keep eating tasty and easy with a low carbohydrate diet. You can eat healthy low-carb meals that your partner and children will also enjoy. And you don’t have to spend an extra minute in the kitchen once you’ve mastered it.

The right portion sizes

“And how much can I eat from those recipes?” You might ask. Well, it’s important to know that with the low-carbohydrate diet that we recommend it is absolutely unnecessary to go hungry. In fact, we recommend that you always eat when you are hungry (with the exception of 2 to 3 hours before bedtime).

And then stop eating when you are no longer hungry (not until you are ‘full’). Simply put the food that you have left in the fridge and eat it later – when you are hungry again – just eat it. The only thing you have to pay attention to, and that goes without saying if you use the right recipes, is that you eat a maximum of 100 grams of carbohydrates per day.

Eat at the right times

Now that you know what you can eat and how much, I would like to talk about when you can eat the best. In fact, when you eat is not nearly as important as what you eat. But to give you a complete overview here is my advice. Research at the LUMC (Leiden University Medical Center) shows that the calories you ingest later in the day are more easily stored as body fat than calories that you eat earlier in the day.

That is why you should not eat too much at dinner. And nothing to eat after dinner. It is even smart to go to bed with a slight feeling of hunger. This means that you will not eat anything for the 3 hours before you go to sleep. So if you go to bed at 10.30 p.m. make sure you have your light evening meal by 7.30 p.m. at the latest. This ensures that you have less chance of 1) a calorie surplus and 2) that you do not disturb the production of certain hormones while sleeping.

What result can you expect?

Now that you’ve seen that with a low-carbohydrate diet you can still continue to eat delicious food and that it doesn’t have to be difficult, you may wonder what results you can expect.

In short it comes down to this:

Most people already see the first results after a good low-carbohydrate diet after week one. Usually people lose between 1.5 and 3.5 kilos in the first week. These first kilos will partly come because you lose some extra fluid, but they are certainly a good sign! Then most people lose another 1 to 2 kilos in the second week and in the following weeks you will lose 0.5 to 1.5 kilos stably.