Low-carb diet for beginners (recipes, weekly menu and lists) (2024)

5. Possible health benefits of low-carb eating

There are countless diets. In the past, the emphasis was more on avoiding fat and fatcounting calories.

In recent years, attention has increasingly focused on a low-carbohydrate way of eating. Why?

Because a low-carb diet not only helps with weight loss, but provides even more health benefits.

We list them for you.

Benefit #1: Your blood glucose level is balanced

Carbohydrates are converted into small particles in your body:glucose. Glucose is quickly absorbed into your blood.

After you eat carbohydrates, the amount of glucose in your blood peaks. In other words, youblood glucose levelis then higher.

Normal fluctuations in your blood glucose level

After a meal, your blood glucose level is higher than when you are fasting. Especially when the meal contains a lot of (fast) carbohydrates.

Your body keeps a close eye on when there is a lot of glucose in your blood and responds with more of the hormoneinsulinto create.

Insulin ensures that glucose is removed from your blood, causing your blood glucose level to drop again:

  • It 'brings' glucose to your muscles, organs and brain, which can use it as an energy source
  • The surplus is temporarily stored as a glycogen reserve in your muscles and liver
  • When those stores are 'full', glucose is converted into body fat

As soon as your blood glucose has dropped enough, the amount of insulin also drops again. But too little glucose in your blood is not good either. There is then too little energy for your muscles, organs and brain.

To ensure that your blood glucose does not become too low, a second hormone comes into action:glucagon.

Glucagon can take glucose from your glycogen stores and put it back into your bloodstream. When glycogen is depleted and no new glucose is supplied (by eating), your fat stores are used.

So you see: your body is cleverly designed to deal with fluctuations and keep your blood sugar levels in balance.

Excessive fluctuations in your blood glucose level

However, it is not good for your health if there are too large fluctuations. And that happens when you eat too many carbohydrates.

You then have to produce much more insulin to ensure that the glucose is removed from your blood.

This large amount of insulin quickly removes the glucose from your blood and stores it as body fat. Especially ifbelly fatin your abdominal cavity.

This rapid drop in glucose also ensures that you feel hungry again soon after your previous meal. You especially crave carbohydrates, because they provide energy quickly.

As a result, your blood glucose rises sharply again and you produce a lot of insulin again, and so the circle is complete.

In the short term, for example, high blood sugar levels may cause you to have difficulty concentrating, feel tired and hungry.

Over time, your body no longer responds well to insulin and that can lead to all kinds of chronic diseases and conditions, including:diabetes type 2(13) inoverweight(14).

You can read more about this in benefit 2.

Doorlow carbohydrateand especially avoiding fast carbohydrates, you will prevent highblood glucose spikes. As a result, you are less likely to feel hungry between meals, which means you are less likely to overeat.

Benefit #2: Your insulin sensitivity improves

When insulin often has to come into action to combat blood sugar spikes, your body can become overloaded.

The result is that you no longer respond well to insulin. Your body wants to compensate for this by making even more insulin. You then speak ofhyperinsulinemie.

You don't notice it much at first. But too much sugar, carbohydrates and insulin in your blood for a long time are not good for you and promote fat storage in your body, especially in your abdominal cavity (15).

An excess of fatty tissue in your abdominal cavity and around your organs –the belly fat– is unfavorable. These fat cells produce substances that make your body less sensitive to insulin. This process becomesinsulin resistancenamed.

Insulin resistance can lead to, among other things, unhealthy cholesterol levels in your blood, high blood pressure,diabetes type 2, accelerated atherosclerosis (hardening of the arteries) and specifically in women PCOS (Polycystic Ovary Syndrome) (16).

Insulin resistance is also often present in people who are overweight, although this does not always have to be the case (30). The other way around also happens: thin people can also be insulin resistant. This is also called TOFI (Thin Outside Fat Inside) (17).

Doorlow carbohydrateeating and emphasizing the 'right' carbohydrates (lots of fiber, low-starch vegetables and fruit), your body becomes more sensitive toinsulin(18).

Benefit #3: You burn excess body fat more easily

As soon as there is a lot of insulin in your blood, you are, as it were, saying to your body: we have too much energy.

So the last thing your body will do is release extra energy by burning body fat. Your fat supply is, as it were, 'locked'.

In fact, you store the excess energy in your fat cells, especially around your organs in your abdomen. After all, insulin is a 'clean-up' hormone.

Because on a low-carb dietless insulinin your bloodstream, you store less body fat and it is easier toburn excess body fat. Which canoverweightand reduce other complaints.

Read more about this herethe physical and psychosocial consequences of obesity.

Benefit #4: You feel full for longer and eat less

If you have a lot of glucose in your blood, a lot of insulin is produced to quickly eliminate it. The rapid decline that follows the peak actually tells your body: 'go eat'.

However, that feeling of hunger is an unjustified feeling of hunger, because you have just consumed a lot of energy (and stored it as belly fat).

A low-carb diet ensures fewer glucose peaks and better insulin sensitivity (see benefit 2).

As a result, you will have that unjustified feeling of hunger less often (19). This increases the chance that you will eat less and less often (20).

Moreover, when you eat low-carb, the emphasis is more on proteins and healthy fats.

Fatsstay in your stomach longer. This makes you feel full for longer and reduces your appetite. There is a good chance that you will eat less as a result (21)

✓Ookproteinmake you feel full faster and longer, so you eat less (22)

✓Your body uses more energy when processing proteins than when processing carbohydrates (23).

Alow carbohydrate dietwith plenty of protein and healthy fats, provides abetter and longer satiety. This means you eat less and automatically consume the right amount of calories.

5. It's easier to keep the lost weight off

In scientific studies, a comparison is often made between a low-fat diet and a low-carbohydrate diet.

Sometimes the conclusion is that you lose more weight on a low-carb diet than on a low-fat diet (24).

However, it often doesn't seem to matter what exactly you take less of, as long as it isnumber of caloriesbut is less than you use (25,26,27,28).

But as many of us know, losing weight is often successful, but it is very difficult to maintain the weight. If you want to maintain your weight, you will have to permanently adjust your diet and that brings many challenges.

In more than half of the people who have lost weight, the lost weight is regained after 2 years. After 5 years, this even applies to 75% of dropouts (29).

A low-carb diet is most similar to how our ancestors ate. So it suits you naturally and thus helps your body to function as it should.

Low-carb eating is therefore usually easy to maintain. This is also evident from our own experience and research.

Of course, there are people who backslide when followingour programs. But our relapse rate is significantly lower at 40%.

Your body is 'made' for following alow carbohydratediet withnatural and unprocessedProducts. This makes it easy to maintain, so there is a good chance that you willloses weightand maintain a healthy weight.

6. Tips for successfully following a low-carb diet

Low-carb eating is another way of eating that is easy to maintain.

But how do you start a low-carb diet and how do you ensure that you continue to follow it properly?

We give you 14 tips:

  1. Know which foods you should and shouldn't choose.Therefore, download Jasper's shopping list
  2. Make it easy on yourself and clean out your kitchen cupboards. Get rid of all products that do not fit within a low-carb diet
  3. Add Jasper's shopping list to your favorites or download the list to your phone. This way you can always quickly check whether what you want to eat falls within the guidelines
  4. Stay inspired, motivated and informed andSubscribe to the free Jasperalblas.nl newsletter
  5. As a stick behind the door, also read thesuccess stories of women and men who have successfully lost weight through low-carb eating
  6. Join usone of the ChallengesDuring a Challenge you will eat healthy for four weeks - at the same time as a group of thousands of people - and that is super motivating
  7. Start small if you find it difficult to change everything all at once. But leave soft drinks anyway. For example, one glass of cola contains 26 grams of sugar
  8. Fruit juices also contain a lot of sugar. Therefore, it is better to choose fresh fruit. In addition to the naturally occurring sugars, they also contain fiber, vitamins and minerals. Be more moderate with fruit if you want to lose weight
  9. Be prepared when you eat out.In this article we give you useful tips for eating out low-carb
  10. Low-carb eating is also fine if you have a family. For example, with many recipes you can easily prepare something extra with carbohydrates for the rest of your family.Here you will learn how to fit low-carb eating into your family
  11. Wheat flour and flour contain many carbohydrates. Nowadays there are many good, low-carb alternatives, such as almond flour. Or, for example, buckwheat flour, quinoa flour and coconut flour.Read all about these alternative flours here
  12. Ask questions! Onhttps://vragen.jasperalblas.nl/you will find answers to many questions about low-carb eating. If your question is not listed or you would prefer to speak to someone personally,then register for the free telephone consultation hour
  13. By eating differently, a lot happens in your body. In the beginning you may suffer from headaches, fatigue, lethargy, altered bowel habits or stomach ache. Give yourself time to make this change. You will see that these complaints disappear and that you get more energy in return.
  14. Eat low-carb in a way that suits you. Only make recipes that you like and adjust them if necessary if they contain ingredients that you do not like or do not like.In our programs we give many tips for alternative ingredients.

7. Get started

The world we live in has changed in every way from what it was when humans were hunter-gatherers.

With all these changes, lifestyle diseases also appeared. There have never been so many overweight people.

Apparently your body is still best off with food 'like then'. That means: unprocessed and natural, low in carbohydrates, with an emphasis on proteins, healthy fats and fiber. And not too much.

Because there is so much choice and supply nowadays, it requires quite some knowledge and research.

It7×7 Weight Loss Programcan help you with that. The program offers 4 weekly schedules with accessible, low-carb recipes that are filling and tasty.

With background information and explanations in clear language and additional online guidance, the 7×7 Slimming Program forms the ideal basis for a healthy low-carb lifestyle.

7×7 Weight Loss Program

A low-carb weight loss program with 4 complete weekly schedules and numerous recipes.

View the product

Low-carb diet for beginners (recipes, weekly menu and lists) (2024)

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