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Tomami Burger: The Low-Carb Burger in a Tomato

Bite into a really juicy big burger without regret – who doesn’t have a mouth-watering! Unfortunately, for most people, the pleasure is rather a rarity, because the calories that are consumed with it are immense. But now Tomomi is conquering the hearts of fast-food lovers: a low-carb burger that encloses its topping between two aromatic tomato halves – without any buns. EAT SMARTER introduces Tomomi.

Tomomi Burger: An innovation?

Nowadays, people are particularly health-conscious: food or dishes offered almost always have to offer added value for the body – and of course, taste great too. Burgers have a hard time there: too greasy, too many carbohydrates. But that should be the end of Tomomi now because this special burger no longer carries its delicious content on a brioche bun, but between two juicy tomato slices – sounds promising!

The Tomomi idea

The Japanese fast-food chain “Mos Burger” had the idea: Since particularly aromatic and large tomatoes were being produced this year, there should be a way for the fast-food restaurant to best use this for itself. The Tomomi Burger was born! With only 227 calories, the burger not only convinces low-carb fans but above all the figure-conscious. Incidentally, the tomato burger name is a combination of the English word “tomato” for tomato and the Japanese word “mi”, which means fruit, seed, or nut.

Tomomi: A real rarity

The original tomato burger is a real rarity worldwide: “Mos Burger” only sells the Tomomi Burger after 2:00 p.m. and only in one shop in Tokyo. Even if you make it there, it doesn’t mean that you can simply order the low-carb burger, because after 15 served copies it’s over.

That’s why Tomomi is healthy!

Tomatoes are naturally a low-calorie vegetable. They consist of about 94 percent water, and they also have a small amount of dietary fiber. The tomatoes owe their beautiful red color to the dye lycopene, which is considered an antioxidant and is said to protect against some types of cancer. Instead of the usual burger bun, the Tomomi trumps with its tomato halves and can also be tasted at home as an alternative.

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Study: Low-Carb Diet is Said to Shorten Lifespan

In the fight against excess pounds, the low-carb diet is very popular. A new study published surprising results: low carb is not as healthy as previously thought and can even shorten life expectancy under certain circumstances.

The low-carb diet is well known to everyone and is considered by many to be a successful weight loss diet. But is low carb not so healthy for us and can it even harm us?

dr Sara Seidelmann, a researcher at Brigham and Women’s Hospital Boston, took a closer look at the low-carb diet and its effects and came up with startling results that were published in The Lancet Public Health. The study found that under certain circumstances, a low-carb diet can shorten life expectancy by up to four years.

Carrying out the study

Two studies were conducted to take a closer look at the effects of a low-carb diet.

1st study:

The study spanned 15,400 subjects over a 25-year period and took into account gender, age, educational level, ethnicity, physical activity, income, diabetes, smoking, and precise dietary habits. The participants had to fill out questionnaires about their eating habits, with information about the food and drink consumed and the portion sizes of the meals.

Results:

  • at the age of 50, the remaining life expectancy was estimated at another 33 years for the subjects who consumed moderate amounts of carbohydrates, i.e. 50 to 55 percent of the daily energy intake
  • at the age of 50, the remaining life expectancy was estimated at another 32 years for the subjects who consumed high amounts of carbohydrates, i.e. more than 65 percent of the daily energy intake
  • at the age of 50, the remaining lifespan was estimated at another 29 years for the subjects who consumed small amounts of carbohydrates, i.e. less than 30 percent of the daily energy intake
  • Conclusion: Consuming a moderate amount of carbohydrates in combination with vegetable sources of protein and fat is better than a low-carb diet containing meat.

2nd study:

In a second study, the scientists examined the exact implementation of the low-carb diet of 430,000 participants using two different types of nutrition:

  • the classic low-carb diet with few carbohydrates, lots of animal proteins and fats (meat, eggs, cheese, and milk)
  • the vegetarian low-carb diet with few carbohydrates, lots of vegetable proteins and fats (nuts, legumes, etc.)

Results:

This study found that a low-carb, high-meat diet shortened life expectancy compared to a moderate-carb diet. However, those who use vegetable protein sources even have a longer life expectancy than those who have a moderate carbohydrate intake.

Conclusion: A vegetarian low-carb diet can increase life expectancy.

dr Sara Seidelmann, who led the study, explained: “Low carb diets are becoming more popular because people believe it is a healthy way to lose weight quickly. However, our data suggest that a low-carb, animal-based diet is more likely to be associated with shorter lifespans. Therefore, people should not be encouraged to follow this diet. Instead, people who want to eat low carb should swap carbohydrates for plant-based fats and plant-based proteins, as such a low-carb diet actually enables healthy aging.”

Why low carb and high carb shorten the life

Scientists say Anyone who eats a low-carb diet and eats little fruit, vegetables, and whole grains, but more animal products automatically promotes inflammation in the body, increases oxidative stress, and accelerates the aging process, which increases risk of death.

A diet rich in carbohydrates is just as bad because those who mainly eat unhealthy foods made from white flour (toast, biscuits, etc.) promote metabolic diseases and digestive problems.

If low carb, then vegetarian?

A low-carb diet is only recommended if it consists mainly of vegetable protein and fat sources such as vegetables, legumes, and nuts. The researchers, therefore, recommend a plant-based wholesome diet. Meat is not taboo, but it should never replace carbohydrates.

The scientists in the study, therefore, classify both a low-carb diet and a high-carb diet as not beneficial for health.

Our conclusion to the study

Due to the duration of the study, it must also be assumed that study participants changed their diet over the course of this time, which could falsify the results. It is also questionable whether the so-called low-carb subjects in these observational studies actually followed a conscious low-carb diet the whole time. In addition, the surveys only show correlations and no causalities, so the connection between cause and effect is not taken into account.

So there is no reason to get excited. We recommend a balanced, conscious, and moderate low-carb diet if you want to eat a low-carbohydrate diet. Be mindful of the protein and fat sources you consume, just as you should ensure adequate vitamin and fiber intake. Diets cannot only be judged on the basis of carbohydrate and protein content. Many other factors, including nutrient sources, play an important role.

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Low Carb Tips: Once Low Carb, Always Low Carb

The low-carb diet is still a very popular diet. Numerous blogs and accounts deal with this topic and are constantly producing new low-carb recipes. So does Melanie from Low Carb Delicacies. In an interview with EAT SMARTER, she reveals how she got started with this diet, which low-carb tips she has for sticking with it, and her favorite recipes.

How did the idea for “low carb delicacies” come about?

My account was first an account where I documented my own weight loss journey. After a while, I started to try my own recipes and they were very well received and so my account grew relatively quickly. Now you can find delicious, simple, and healthy low carb recipes that are suitable for the whole family at “Low Carb Delicacies”.

Why are you eating low carb?

I had heard over and over again that it is better to avoid carbohydrates in the evening. And so I just tried it out. For me, low carb is not just a diet to lose weight. I just feel better when I eat low carb. For example, before low carb, I had problems with headaches (at least three to four times a week very badly), but I haven’t had them since. I also feel fitter and bursting with energy.

How did you get into cooking in the first place?

I only taught myself to cook after I left home. Luckily, the sense of good taste seems to be in my genes, or rather it was instilled in me by my family. A lot went wrong in the beginning because I hadn’t dealt with the subject of cooking and baking at all before. I had to teach myself a lot and gained experience through learning by doing.

How would you briefly describe your nutritional philosophy?

My food should not only be healthy but also enjoyable.

What are the biggest difficulties with a low-carb diet?

That there are still relatively few alternatives outside of your own kitchen – at least here in a rather rural area. For example at the bakery or in restaurants. Of course, there is often a salad, but these are usually not only boring but also much more expensive than the high-carb alternatives.

Do you have to be strict with yourself to eat like you?

Strict is perhaps the wrong word, but in order to lose weight, you need a certain amount of stamina, even with low carbs.

What ingredients can’t you do without in a low-carb kitchen?

My low-carb tip is xylitol. Xylitol is my favorite sugar substitute (so far), because I still love to eat sweets. Plus cauliflower, it makes a great substitute for so many products (I love cauliflower rice as a side dish, for example).

What’s your low-carb tip for ingredients that are the hardest to substitute?

Actually, I think that there is a good substitute for almost everything. But if I have to name something, it would probably be potatoes. Of course, kohlrabi & co. can be prepared in a similar way, but the consistency of potatoes is difficult or impossible to replace with a low-carb variant, which is simply due to the lack of starch.

What is your favorite dish from “Low Carb Delicacies”?

With over 500 recipes, that’s not an easy question to answer, but we always enjoy eating the Cheeseburger Calzone.

What question do you get asked the most?

“Why am I not losing weight despite low carb?” – There can be very different reasons for this. Often the mistake is that you eat low carb but still eat too many calories. Other reasons may be unknowingly consuming more carbs than you think or simply not being able to break old habits.

What low carb tips do you have for low carb shopping?

My tip for low-carb shopping: Don’t be fooled by light products. They often contain less fat but more sugar. It is best anyway to buy products that are as natural as possible and for everything else the list of ingredients should be studied carefully. It also helps to write a shopping list in advance so that you don’t get tempted to buy something unsuitable.

What does a typical day look like for you?

My breakfasts are usually not particularly creative, I mostly eat Greek yogurt with berries, nuts, seeds, spirulina, and xylitol. I like it and it’s very tasty. At lunchtime, I eat homemade protein bread, salad, and sometimes the leftovers from dinner. In the evening we have something warm here, so it can be a little more creative here and I often try out new recipes (which of course end up on my blog straight away).

When it comes to sports, unfortunately, I’m not a role model – I’ve tried again and again, even ran regularly for a while. But anyone who has followed me on Instagram from the beginning knows that unfortunately, I let the topic slide too often. Thanks to our little daughter, I’m on the move quite a bit now.

In your opinion, what makes “low carb delicacies” so successful?

I think my readers could answer that question better. But one reason could be that I blog what I feel like. I don’t cook/bake to emulate certain trends but to enjoy something tasty afterward. Fortunately, the readers seem to like it just as much as I and my family does.

What low-carb tips can you give to all those who want to change their diet?

Don’t get discouraged too quickly. Not only does it seem hard at the beginning to do without bread, pasta & Co., but everything also seems incredibly complicated before the conversion. But you will quickly notice positive effects and that after a bit of getting used to it is not that difficult after all.

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Make Your Own Low-Carb Waffles

Waffles are something fine – especially when they come freshly baked from the hot iron and exude their wonderfully sweet scent. If you are looking for an alternative to the otherwise carbohydrate-rich treat, you should definitely try our homemade low-carb waffles!

High in protein and wonderfully crispy

Sure, no other waffle recipe comes close to Grandma’s, but you should definitely try this one for low-carb waffles! The waffles consist of only five ingredients, which are one thing above all: rich in protein! And so you can treat yourself to the low-carb waffles in the evening without a guilty conscience because they fill you up for a long time and do not have a negative effect on fat burning – on the contrary: the little protein hearts even boost them!

Choose low-carb toppings so you don’t miss out on the benefits of low-carb waffles. Low-sugar fruits such as berries (also frozen goods) or grapefruit, natural yogurt, and pure cocoa powder still ensure a lot of waffle fun on the plate. If you prefer something savory, you can upgrade the waffle batter with grated seasonal vegetables, small cheese slicers, and spices – whatever tastes good is allowed! Here is the recipe for making low-carb waffles yourself!

Make your own low-carb waffles

The ingredients:

  • 50 grams of butter
  • 100 g low-fat quark
  • 4 eggs
  • 2 tbsp canola oil
  • 6 tbsp protein powder (vanilla or chocolate)

The preparation:

  1. Preheat the waffle iron. Melt the butter in a saucepan and set aside.
  2. Using a hand mixer, mix together the butter, low-fat quark, eggs, and rapeseed oil.
  3. Now stir the egg white powder into the batter and bake the waffles in the waffle iron until golden brown – serve with your choice of toppings.
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No Low Carb: That’s Why You Shouldn’t do Without Carbohydrates

The low-carb diet is neither healthy nor effective: numerous researchers have proven this in a large-scale study. But cutting out carbohydrates can actually have harmful side effects.

Low-carb has no benefits, my science experts say

“Weight loss in people eating a low-carb diet is not very different from weight loss in people eating a balanced carbohydrate diet,” writes study lead author Celeste Naude of Stellenbosch University in Cape Town.

The researchers also monitored the diets for their effects on changes in heart disease risk and increases in LDL cholesterol (so-called “unhealthy” cholesterol) over a two-year period. The result: There were few if any differences between the diets. “Both in patients with and without type 2 diabetes,” explained Naude.

The German Diabetes Society (DDG) also explained in advance of the publication that low-carb is neither the best nor the healthiest form of a diet. The DDG stated: “Since December 2021, the motto for diabetics is that weight loss strategies should be based on individual preferences

Even as a preventive measure, “low carb” is not an option

The result of the review was already foreseeable in advance. Several previous studies from previous years produced comparable results. The result was almost unanimous: “There is no difference between losing weight with low-carb or high-carb.” obese subjects after 12 months comparable to that of a low-fat diet.”

With regard to obesity and diabetes prevention, the low-carb diet does not seem to be really suitable. The research group of the American cardiovascular society National Lipid Association (NLA) wrote in a journal in 2018: “Based on the verified evidence, low and very low carbohydrate diets are not superior to other dietary approaches for weight loss.”

The statement accompanying this opinion stated that there would be little data on long-term efficacy and safety. American researchers have a similar opinion. “Physicians are encouraged to consider the findings discussed in this scientific opinion when advising patients on low-carb diets.”

“The side effects of the low-carb diet are only now becoming public,” said the former DGE President

Professor Stefan Lorkowski, Head of Nutritional Biochemistry at the University of Jena, wrote in the medical journal “It is attractive, but naive to believe that simply changing the ratio of carbohydrates and fats is sufficient. Rather, it depends on their nutritional quality and, above all, their energy balance.”

Professor Alfred Wirth agrees. The former president of the German Obesity Society explained: “Almost all studies show that a low-carb diet is not superior and that the energy deficit is particularly important when it comes to weight loss.” Both researchers criticize the increase in LDL cholesterol in particular in low-carb diets as critical to health.

The former President of the German Society for Nutrition (DGE) Helmut Hesekers already criticized in 2019: “The long-standing demonization of carbohydrates is suddenly exposed by trendsetters as a big mistake. Atkins, South Beach, Hollywood Star, Mayo, Logi and Paleo diets – evolution or Harvard – are not only exposed as ineffective, worse: Instead, long-overlooked or denied side effects such as bad breath, muscle cramps , nausea and headaches came to the fore.”

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Low-Carb Noodles: These Noodles Without Carbohydrates are Available

Low-carb pasta is now available in many different forms. Noodles without carbohydrates taste delicious and are a good alternative to conventional wheat noodles.

Low-carb noodles for low-carb diets

With a low-carb diet, you replace carbohydrates with fats and proteins, which also fill you up and provide energy. Conventional pasta mainly contains carbohydrates and is unsuitable for a low-carb diet. There is a large selection of low-carb pasta so that you don’t have to do without pasta despite the lack of carbohydrates.

Low-Carb Noodles: Konjac Noodles

Konjac root extracts have been used medicinally and as food in Southeast Asia for over 3,000 years. The main component of the tuber is the fiber-containing glucomannan. Dried and ground, you can use it as a thickening agent or as a gelling agent and prepare desserts with it. Konjac is also processed into low-carb noodles.

The Konjac noodles, which are visually reminiscent of glass noodles, contain almost ten kilocalories per 100 grams and only around two grams of usable carbohydrates.
Since the pasta substitute is not made from grain, konjac noodles are also gluten-free.
In addition to glucomannan, konjac noodles contain large amounts of water and the natural stabilizer calcium hydroxide.
The low-carb noodles are also known as Shirataki noodles and are versatile. You can find them in the Asian market and in more and more supermarkets and organic markets.

Low carb red lentil pasta

Low-carb noodles made from red lentils contain more carbohydrates than konjac noodles. With around 56 grams of carbohydrates per 100 grams, however, they are lower in carbohydrates than conventional wheat noodles. Low-carb red lentil pasta is also healthier for other reasons:
Unlike wheat pasta, lentil pasta is made up of complex carbohydrates. These have a lower glycemic index, meaning they cause blood sugar levels to rise more slowly after eating than wheat noodles. As a result, the low-carb pasta keeps you full for longer.
Lentils are legumes and therefore gluten-free.
Low-carb pasta made from lentils has a high protein content, which also keeps you feeling full for longer. They are a good plant-based source of protein, especially for vegans.

Low carb chickpea pasta

At around 37 grams per 100 grams, low-carb noodles made from chickpeas have significantly fewer carbohydrates than wheat noodles. Your glycemic index is also lower.

Chickpea noodles, like lentil noodles, contain a high proportion of fiber and unsaturated fatty acids.
They are also very high in protein.
In addition, the low-carb pasta contains many vitamins and minerals, especially magnesium, iron and zinc. Wheat noodles have a much lower nutrient content.

Soy Noodles: Asian low-carb noodles

Low-carb soy noodles also contain very few carbohydrates at 13 grams per 100 grams.

Pure soy noodles have a high protein content and keep you full for a long time.
When it comes to low-carb soy pasta, you should make sure that you buy the pure soy version. Many soy noodles on the market are mixed with wheat flour or egg and are then no longer gluten-free and low-carb or no longer vegan.
Just like regular pasta, you can buy soy noodles in different shapes. They are available as classic spaghetti, tagliatelle, fusilli or spirelli. They taste slightly nutty and go particularly well with Asian recipes.

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Cauliflower Rice: Quick Low-Carb Rice Substitute

Cauliflower rice is a tasty, low-carb substitute for rice. We present you a simple and quick recipe for cauliflower rice.

Cauliflower rice is a good substitute for rice if you’re keen on a low-carb diet. But cauliflower rice is not only a good rice alternative for calorie-conscious people: regional and seasonal vegetables such as cauliflower are the basis of a balanced diet.

Ingredients for Cauliflower Rice

Cauliflower – also known as cauliflower, cauliflower or Italian cabbage – is a cultivar of cabbage. The vegetable with the small florets originally comes from Asia, but has been cultivated throughout Europe for many centuries.

You need these ingredients for 2 servings of cauliflower rice:
1 small cauliflower
1 tbsp olive or coconut oil
Salt
pepper
1 tbsp chopped herbs

To prepare cauliflower rice, you need a food processor or a kitchen grater and a frying pan.

Preparation time: 5 minutes
Cooking time: 8-10 minutes

Use ingredients with an organic seal for the cauliflower rice: they are free of synthetic pesticides and come from sustainable agriculture. You should also use regional products whenever possible. Regionally grown vegetables have shorter transport routes and are therefore better for your personal CO2 footprint.

How to prepare cauliflower rice

Preparing cauliflower rice is very simple:

Remove the leaves and cut the cabbage into small florets.
Wash the cauliflower florets carefully.
Use a food processor to chop the cabbage florets into rice-sized pieces. Alternatively, you can finely grate the cauliflower with a kitchen grater.
Heat the oil in a pan.
Fry the cauliflower rice at medium temperature until cooked through. This takes about five to seven minutes.
Season the cauliflower rice with salt, pepper and chopped herbs.
Attention: It is important that you only add the salt at the very end. The salt would cause the cauliflower to drain and steam in its own liquid instead of frying.

Serve the cauliflower rice with protein-rich main courses such as

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Konjac Flour: Properties of Low-carb Flour

In addition to being an additive in the food industry, konjac flour is also known as a weight-loss agent. We’ll show you what the powder is all about and how it performs in terms of sustainability.

What is konjac flour?

The basis for konjac flour is the so-called konjac root. This is the tuber of devil’s tongue, a plant native to East Asia. To obtain the flour, manufacturers first dry the tuber and then grind it into a fine powder.

In Southeast Asia, konjac flour is a traditional food and is mainly used for gelling and thickening. Because when it comes into contact with a liquid, the powder swells up and can bind large amounts of water.

The active ingredient that produces this effect is also known as glucomannan. The effect is somewhat comparable to that of psyllium husks. Konjac or glucomannan flour is also registered as an additive in Germany under number E425.

Konjac flour to lose weight?

In the fitness industry, konjac flour is now considered an effective weight loss aid. This is mainly because it is very low in calories: 100 grams contain only about 80 kilocalories. Konkjak flour is fat-free and consists of about 87 percent carbohydrates. These are mostly indigestible carbohydrates, i.e. soluble fiber.

Konjac flour is very satiating due to the high fiber content. The European Food Safety Authority (EFSA) confirms that overweight people can lose weight with the help of glucomannan powder.

According to the EFSA, adults should consume at least one gram of konjac powder three times a day with one or two glasses of water before meals. The saturation effect should lead to the fact that you then eat less. However, effects only occur if the person generally pays attention to a certain calorie deficit.

Note: If you want to lose weight, you should always do so as part of a healthy and balanced diet. Crash diets and uncontrolled fasting are neither healthy nor do they provide a long-term effect. Therefore, when losing weight, pay attention to the signals of your individual body instead of being guided by social body ideals.

Konjac flour: tips on buying and sustainability

You can buy konjac flour in the form of capsules or as a powder. When buying, pay attention to organic quality to avoid pesticides that are harmful to the environment and health. Also read the list of ingredients carefully and make sure that the product does not contain any additives.

You can mix the powder with a liquid of your choice or mix it with yoghurt, muesli and smoothies. In general, always make sure that you take konjac flour with sufficient liquid. Other typical konjac products are low-carb noodles and rice made from the tuber. You can find out more about this in this article: Konjac Noodles: What’s in the Konjac Root?

However, from an ecological perspective, konjac flour and products containing it are questionable. This is mainly due to the poor ecological balance: devil’s tongues only grow in East Asia and therefore have to travel long distances to Germany. So only use konjac in moderation or it is best to use regional alternatives.

Konjac Flour: Sustainable Alternatives

You don’t have to resort to products from other continents for filling low-carb flours. Examples of low-carbohydrate flours from regional foods are:

Flaxseed meal: Flaxseeds also have a high proportion of dietary fiber and therefore a high swelling capacity. In addition to their filling properties, they are also rich in omega-3 fatty acids and can not only help with weight loss, but also with gastrointestinal problems.
Walnut flour: Walnuts can also be grown in Germany without any problems. Like flaxseed flour, walnut flour is rich in unsaturated fatty acids and vegetable protein. However, it swells less. Due to its intense aroma, you can use it particularly well for baking.
Pumpkin seed flour: Pumpkin seed flour is a particularly good source of protein and has a spicy, nutty taste. This flour is ideal for savory dishes.
Sunflower flour: You can also get flour from sunflower seeds grown in Germany. Similar to pumpkin seed flour, it is particularly suitable for savory dough. You can also use it in small amounts for sweet dishes.

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Low-carb Diet: How Does It Work, Is It Useful for Losing Weight?

Every year, from New Year’s Day to Easter, you hear new and old suggestions on how best to implement the good intention of “finally losing weight” – the low-carb diet is a classic. Right?

To put it simply, the low-carb diet is about consuming fewer carbohydrates, as these are considered “fatty foods”. Instead, protein meals are supposed to make the body believe it is hungry and force it to burn fat.

Depending on the low-carb nutrition plan, one to all meals a day should be prepared with as few carbohydrates as possible. As a result, the pounds should tumble. That doesn’t happen, because no diet can do it quickly and easily. Losing weight with low carb is very possible – but only if you change your diet in the long term and don’t shy away from more sport and exercise.

Everyone can get in – something with these 5 low-carb recipes that focus on protein. In the supermarket there is also a growing number of industrial foods and cookbooks, from low-carb bread to low-carb pasta and low-carb pizza, everything is there. Because you can make money with diets and corresponding products.

But is all this really necessary? So we took a closer look at the nutrition trend.

Low-carb diet: only for healthy people

Basically, all metabolic processes and quantity recommendations in this article refer to healthy people. For example, someone who already suffers from type II diabetes due to being overweight has a different metabolism and therefore needs different nutritional recommendations.

Low Carb: Diet without carbohydrates

Carbohydrates are basically a very good source of energy, which benefits our muscles and brain. If you eat the right carbohydrates in the right amount, you won’t get fat. Carbohydrates can keep you full for a long time and ensure, among other things, that the body forms the so-called happiness hormone serotonin.

If you always eat enough carbohydrates, you will also do something good for your soul: you will become more resistant to stress, keep your mood and have a lower risk of developing depression. Because: Perhaps you have already noticed that many people are in a bad mood during a diet and when losing weight, are more easily stressed and do not seem happy.

There are two different types of carbohydrates:

complex carbohydrates (bread, pasta, rice, potatoes, grain products, muesli …), i.e. starch products, and
simple carbs (fruit, candy, cookies…), meaning things with sugar
The body converts both types of carbohydrates into glucose, but at different rates. Complex carbohydrates are absorbed into the blood more slowly in the form of glucose than simple carbohydrates. Prerequisite for a long-term low-carb diet: at least one meal per day contains complex carbohydrates.

It’s not like complex carbohydrates are any better for losing weight. But the simple carbohydrates definitely carry the risk of weight gain.

Eating carbohydrates raises blood sugar levels, which leads to insulin release. Insulin is a metabolic hormone that ensures that the glucose from the meal is also transported into the cells and stored as glycogen. As long as this process is going on, the body can’t get to its fat deposits, and therefore your love handles can’t get to the collar either.

The consumption of carbohydrates is therefore unproblematic as long as you allow the body time between meals to burn up the nutrients transported into the cells. During this time, for example, you should not eat any more carbohydrates and also refrain from anything else that would raise the insulin level again, such as consuming high-calorie drinks or snacks.

Carbohydrates in themselves are neither unhealthy nor bad, but an important nutrient for muscles, brain and psyche! The clever low-carb diet is less about losing weight and more about not gaining weight through the wrong carbohydrates thanks to a sensible change in diet.

Is protein better than carbs for weight loss?

Of course, you also need protein, and every balanced meal includes a source of protein. Also read: Vegetable protein: These foods provide a lot of protein. The protein is broken down into amino acids in the body, which do not increase the blood sugar level and therefore do not initially lead to insulin release.

However, a few of these amino acids cause the body to start producing glycogen itself. What is intended as an “emergency program” in order to still have energy in times of hunger no longer makes sense in modern everyday life, but it nevertheless leads to an increase in blood sugar levels and thus to a release of insulin. However, this only happens after about six to eight hours.

A meal that contains no carbohydrates and consists only of protein only leads to an interruption in fat burning after many hours due to the delayed release of insulin. If you avoid carbohydrates, you can give your body at least six hours more time to burn fat. That’s why the low-carb diet is so often recommended for weight loss.

Does the low carb diet really work?

First of all: No “diet” works in the long term – unless you also follow this diet in the long term. A change in eating habits is therefore better than a short-term diet. And they can very well include aspects of a low-carb diet.

Ideally, with a low-carb diet, one or two of the three meals a day are prepared according to low-carb. If possible, such a meal contains a lot of protein, no carbohydrates and only a little high-quality vegetable fat in order to avoid an increase in insulin levels and the associated interruption in fat burning.

However, it is important not to eat or drink anything between meals, which increases the blood sugar level and thus leads to the release of insulin. Snacks, fruit, coffee with milk and other solid or liquid carbohydrates between meals are completely taboo.

The low-carb diet allows snacks, but these are generally not recommended because they train the wrong eating habits with snacks between meals.

Because protein also leads to a (delayed) insulin release, it makes sense to fill the time of this insulin release with a carbohydrate-rich meal in order to make at least a minimum of it available to the muscles, brain and psyche. A balanced, mixed-food meal with at least 50 percent complex carbohydrates (preferably whole grain) is advisable here.

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