Low Carb the Right Way! 120 Brilliant Recipes & Your 30-Day Plan to Get Started E-Book

Jonathan Hill Jonathan Hill

• Herausgeber: neobooks
• Kategorie: Ratgeber
• Sprache: Deutsch

Seitenzahl: 183

Veröffentlichungsjahr: 2025

Beschreibung

Low Carb – aber richtig! 120 geniale Rezepte & dein 30-Tage-Plan zum Durchstarten Vergiss langweilige Diäten und unrealistische Ernährungspläne – "Low Carb – aber richtig!" ist dein ultimativer Ratgeber für leckere, sättigende und wirkungsvolle Low-Carb-Ernährung, die wirklich funktioniert! Egal, ob du abnehmen, mehr Energie haben oder deine Gesundheit verbessern möchtest – dieses Buch gibt dir alles an die Hand, was du brauchst, um erfolgreich zu starten. Das erwartet dich im Buch: ✅ 120 köstliche Low-Carb-Rezepte – von schnellen Frühstücksideen bis zu herzhaften Abendessen ✅ Ein Schritt-für-Schritt-Plan für 30 Tage, mit dem Low Carb ganz einfach wird ✅ Die Wissenschaft hinter Low Carb – warum es wirkt und wie du es richtig machst ✅ Smarte Einkaufslisten & Meal-Prep-Tipps, um Zeit zu sparen und am Ball zu bleiben ✅ Profi-Tricks, um typische Fehler zu vermeiden und motiviert zu bleiben Kein Hungern, keine komplizierten Regeln – nur echtes Essen, echte Ergebnisse und ein Lebensstil, den du lieben wirst! Hol dir jetzt dein Exemplar und starte deine Reise zu einem gesünderen, glücklicheren Ich!

Leseprobe

Jonathan Hill Jonathan Hill

Low Carb the Right Way! 120 Brilliant Recipes & Your 30-Day Plan to Get Started

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Inhaltsverzeichnis

Titel

What is Low Carb?

The science behind low carb:

Types of low carb diets:

The role of macronutrients:

Foods to avoid:

Foods that should be preferred:

Practical tips for getting started:

The Benefits of a Low-Carb Diet

weight loss

Improved blood sugar levels and insulin sensitivity

Improved heart health

Better mental clarity and concentration

Reduced inflammation

Better skin appearance

The different low-carb approaches

How to Determine Your Carbohydrate Needs

The most important foods and ingredients

Equip the pantry and refrigerator

meal planning and pre-cooking

Low Carb Smoothies and Shakes

Recipes for low carb smoothies and shakes:

Alcoholic drinks and cocktails

Basics for Low Carb Alcoholic Drinks:

tea, coffee and soft drinks

Homemade juices and lemonades

Low Carb in Everyday Life - Eating on the Go and in Restaurants

Low Carb for special occasions

Tips for Families and Children

Successful perseverance and motivation

The connection between low carb and sport

Nutritional Strategies for Athletes

success stories of athletes

Why do vegans live much longer?

Where is the most Omega 3

How can I gain muscle as a vegan

Which food is best for fast muscle building

Colorful fruit skewers with peanut butter dip

porridge with fruits and nuts

Vegan Pancakes with Maple Syrup

tofu scrambled eggs with vegetables

Healthy smoothie bowls

vegetable sticks with hummus

Fruity yogurt bars

guacamole and corn chips

Vegan mini pizzas

Vegan Quesadillas

Colorful Vegetable Noodle Soup

VEGAN friendly vegetable curry

Baked sweet potato nuggets

Vegan Spaghetti Bolognese

Crispy Tofu Tacos

Quinoa salad with roasted vegetables

Vegan Burrito Bowls

Fried Tofu with Broccoli and Peanut Sauce

Vegan Chili sin Carne

Vegan Chickpea Curry

Vegan Potato-Lentil Soup

side dishes & dips

Mashed potatoes with vegan butter:

Cauliflower wings with BBQ dip:

Zucchini noodles with pesto:

Broccoli cheese nuggets:

Crispy potato wedges:

VEGAN sandwiches

Vegan BLT sandwiches:

Peanut butter banana sandwiches:

Vegan "Egg" Salad Sandwich:

Hummus and vegetable wraps:

Plant-based chicken salad sandwiches:

Vegan Chocolate Pancakes:

Healthy fruit popsicles:

Energy balls with nuts and dried fruits:

Chocolate Banana Muffins:

Raspberry-coconut ice cream on a stick:

Vegan mini burgers:

Crispy vegetable spaghettini:

Vegan mini quiches:

Vegetable sushi rolls:

Vegan Mini Taco Cups:

Why a LOW CARB diet is important

injuries in the body

types of inflammation

The Role of Nutrition in Fighting Inflammation

The most important principles of a LOW CARB diet

Inflammatory foods

Foods that promote inflammation

The Effects of Sugar, Trans Fats and Processed Foods on Inflammation

The link between an unhealthy diet and chronic diseases

LOW CARB foods

The best LOW CARB foods

Antioxidants and their importance in fighting inflammation

Some of the most important antioxidants are:

Omega-3 fatty acids and their LOW CARB properties

Further measures to combat inflammation

Importance of exercise and physical activity

stress management and relaxation techniques

Sleep and its role in inflammation regulation

The long-term benefits of a LOW CARB diet

Summary of key findings and recommendations

Day 1

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Day 24:

Day 25:

Day 26:

Day 27:

Day 28:

Day 29:

Day 30:

Notes on implementation

creatives

party-time snacks

Impressum neobooks

What is Low Carb?

Jonathan Hill

Low Carb the Right Way!

120 Brilliant Recipes & Your 30-Day Plan to Get Started

Low carb, short for "low carbohydrate", means a diet that is low in carbohydrates. Carbohydrates are one of the three main groups of nutrients that our body needs, along with proteins and fats. They are found in many foods such as bread, pasta, rice, potatoes and sweets. A low carb diet aims to reduce the intake of these carbohydrates and instead focus on proteins and healthy fats.

The science behind low carb:

To understand why cutting back on carbohydrates can be beneficial, it's important to understand the role of carbohydrates in our bodies. Carbohydrates are converted into glucose (sugar), which serves as an energy source. When we eat more carbohydrates than our bodies need, the excess glucose is stored as fat. This can lead to weight gain and a variety of health problems, including diabetes, heart disease, and metabolic syndrome.

A low-carb diet reduces carbohydrate intake, forcing the body to use alternative energy sources - mainly fat. This state is called ketosis. In ketosis, the body produces ketone bodies, which are derived from fat and serve as an energy source. This not only leads to more efficient fat burning, but can also lead to more stable blood sugar levels and reduced feelings of hunger.

Types of low carb diets:

There are different approaches within the low-carb diet, which differ mainly in the degree of carbohydrate restriction:

Ketogenic diet (keto): This extremely low-carb diet typically consists of less than 20-50 grams of carbohydrates per day. The main focus is on fat intake (about 70-75% of daily calories), followed by moderate amounts of protein (20-25%).

Atkins Diet: This diet starts with a very low carbohydrate intake and gradually increases it in four phases, starting with 20 grams per day in the induction phase and increasing until you reach your personal carbohydrate balance.

Moderate low carb diet: This diet allows 50-100 grams of carbohydrates per day. It is less restrictive than the ketogenic or Atkins diet and can be more easily integrated into everyday life.

Low Glycemic Index Diet: This diet focuses not only on the amount of carbohydrates but also on their quality. Foods with a low glycemic index (GI) are preferred because they have less of an impact on blood sugar levels.

Benefits of a low-carb diet:

The benefits of a low-carb diet are many and well documented. Here are some of the most important:

Weight loss: One of the most well-known benefits is weight loss. Since the body burns fat instead of carbohydrates in ketosis, a low-carb diet can effectively help reduce excess body fat.

Improved blood sugar levels: Studies have shown that a low-carb diet can stabilize blood sugar levels and improve insulin sensitivity, which is especially beneficial for people with type 2 diabetes.

Reduced hunger: Proteins and fats are more filling than carbohydrates, which can lead to reduced hunger and lower calorie intake.

Improved heart health: Some studies suggest that a low-carb diet can lower levels of “bad” LDL cholesterol and increase levels of “good” HDL cholesterol.

Better mental clarity and focus: Many people report improved mental clarity and focus when in ketosis because ketone bodies provide an efficient energy source for the brain.

The role of macronutrients:

When following a low-carb diet, it is important to choose the right macronutrients:

Proteins: They are the building blocks of our body and play an important role in repairing tissue, producing enzymes and hormones, and supporting the immune system. Good sources include meat, fish, eggs, and plant-based protein sources such as tofu and tempeh.

Fats: Fats are an important source of energy and support the absorption of fat-soluble vitamins (A, D, E, K). Healthy sources of fat include avocados, nuts, seeds, olive oil and fatty fish.

Fiber: Although fiber is technically a carbohydrate, it is not converted into glucose by the body. It is important for healthy digestion and can help promote feelings of fullness. Foods rich in fiber include vegetables, nuts and seeds.

Foods to avoid:

On a low-carb diet, you should avoid or severely limit the following foods:

Sugary foods and drinks (soft drinks, sweets, cakes)

Grain products (bread, pasta, rice, breakfast cereals)

Starchy vegetables (potatoes, corn)

Processed foods and ready meals

Foods that should be preferred:

Instead, you should focus on the following foods:

meat, fish and eggs

Leafy vegetables and non-starchy vegetables (broccoli, cauliflower, zucchini)

nuts and seeds

Healthy fats (avocado, olive oil, coconut oil)

Practical tips for getting started:

Start slowly: If you're new to the world of low carb, start slowly and gradually reduce your carb intake. This will help make the transition easier for your body and avoid potential side effects like the "keto flu."

Plan your meals: Good planning is key to success. Make sure you always have healthy, low-carb foods on hand to avoid temptation.

Drink plenty of water: Increased protein intake can put more strain on the kidneys, so drink plenty of water to keep your kidneys healthy.

Listen to your body: Every body reacts differently. Pay attention to how your body reacts to the new diet and adjust your food choices accordingly.

The Benefits of a Low-Carb Diet

A low-carb diet offers a variety of health benefits that are supported by numerous studies and scientific research. In this section, we will discuss the main benefits in detail and explain why a low-carb diet can be a healthy choice for many people.

weight loss

One of the most well-known and well-documented benefits of a low-carb diet is weight loss. Carbohydrates are the body's main source of glucose, and when we reduce them, our body must use alternative sources of energy, such as fat. This process, known as ketosis, can lead to more effective fat burning.

Appetite control: Low-carb diets can reduce hunger. Proteins and fats are more filling than carbohydrates, meaning you feel fuller for longer and consume fewer calories overall.

Improved fat burning: In ketosis, the body uses fat as its primary energy source, which leads to the reduction of body fat.

Reducing visceral fat: Visceral fat, which surrounds the internal organs, is particularly harmful to health. Studies have shown that low-carb diets can reduce this fat more effectively than low-fat diets.

Improved blood sugar levels and insulin sensitivity

A low-carbohydrate diet can help stabilize blood sugar levels and improve insulin sensitivity, which is especially beneficial for people with type 2 diabetes.

Fewer blood sugar spikes: Fewer carbohydrates mean fewer blood sugar spikes after meals. This can help reduce insulin secretion and improve insulin sensitivity.

Reduced insulin resistance: Insulin resistance is a major factor in the development of type 2 diabetes. Low-carb diets can reduce insulin resistance and in some cases even reverse it.

Improved heart health

A low-carbohydrate diet can have positive effects on heart health.

Increased HDL cholesterol: HDL cholesterol, also known as “good” cholesterol, can be increased by a low-carb diet. Higher HDL levels are associated with a lower risk of heart disease.

Reduced triglyceride levels: High triglyceride levels are a risk factor for cardiovascular disease. A low-carb diet can significantly reduce triglyceride levels.

Favorable LDL cholesterol profile: While the total amount of LDL cholesterol (the “bad” cholesterol) may remain unchanged, a low-carb diet can improve the size and density of LDL particles, which is associated with a lower risk of heart disease.

Better mental clarity and concentration

Many people report improved mental clarity and focus when following a low-carb diet. This is because ketone bodies produced in ketosis provide an efficient source of energy for the brain.

Stable energy supply: Without the fluctuations in blood sugar levels that accompany a high-carbohydrate diet, many people experience more stable energy and less mental fatigue.

Neuroprotective effects: Some studies suggest that ketone bodies have neuroprotective properties and may help prevent neurodegenerative diseases such as Alzheimer's.

Reduced inflammation

Chronic inflammation is linked to a variety of health problems, including heart disease, diabetes and cancer. A low-carbohydrate diet can have LOW CARB effects.

Fewer inflammatory foods: Reducing sugar and refined carbohydrates can help reduce inflammation.

Increased intake of LOW CARB fats: Healthy fats such as omega-3 fatty acids found in fish, nuts and seeds can have LOW CARB effects.

Better skin appearance

Some people report improvements in their skin, especially skin conditions such as acne, after switching to a low-carb diet. This may be due to the reduction in sugar and refined carbohydrates, which can worsen inflammatory skin conditions.

The different low-carb approaches

A low-carb diet can be implemented in different ways, depending on individual goals and preferences. Here we will introduce the best-known and most popular low-carb approaches, explain their principles and show the respective advantages and disadvantages.

Ketogenic diet (keto)

Principles: The ketogenic diet is an extremely low-carb, high-fat diet. It aims to put the body into a state of ketosis, where it uses fat instead of glucose as its primary energy source. This is achieved by restricting carbohydrate intake to less than 20-50 grams per day.

Macronutrient distribution:

Carbohydrates: 5-10%

Proteins: 20-25%

Fats: 70-75%

Advantages:

Effective weight loss

Improved blood sugar control

Reduced inflammation

Potential neuroprotective effects

Disadvantages:

adjustment phase with possible side effects (keto flu)

Strict compliance necessary

Socially and practically challenging

Atkins diet

Principles: The Atkins diet consists of four phases, starting with a very low carbohydrate intake in the first phase and gradually increasing it until you reach your personal balance. The goal is to first get the body into ketosis and then gradually add more carbohydrates without gaining weight.

phases:

Induction: Maximum 20 grams of carbohydrates per day

Balancing: Slow introduction of nuts, seeds and berries

Fine-tuning: Increase carbohydrates until the desired weight loss is almost achieved

Maintenance: Finding your personal carbohydrate balance for long-term maintenance

Advantages:

Flexible approach after the induction phase

Focus on real, unprocessed foods

Long-term adaptation possible

Disadvantages:

Strict first phase

May be difficult to find personal balance

moderate low-carb diet

Principles: This diet allows a more moderate intake of carbohydrates, typically 50-100 grams per day. It is less restrictive than the ketogenic or Atkins diet and therefore easier to integrate into everyday life.

Macronutrient distribution:

Carbohydrates: 10-20%

Proteins: 20-30%

Fats: 50-60%

Advantages:

More flexible and easier to implement

Lower likelihood of side effects

Good for long-term dietary change

Disadvantages:

Slower weight loss

Possibly less effective for certain health problems

Low Glycemic Index (GI) diet

Principles: This diet focuses on choosing foods with a low glycemic index, which has less of an impact on blood sugar levels. The goal is to keep blood sugar levels stable and avoid cravings.

Macronutrient distribution: May vary as the focus is on the quality of carbohydrates, not necessarily the quantity.

Advantages:

Focus on healthy, unprocessed foods

Stable blood sugar levels

Good for people with diabetes or insulin resistance

Disadvantages:

Complexity in calculating the glycemic index

Possibly less effective for rapid weight loss

How to Determine Your Carbohydrate Needs

Carbohydrate needs can vary greatly from person to person, depending on individual factors such as metabolism, activity level, health goals and personal preferences. Here are the steps to determine your own carbohydrate needs and find the low carb diet that's right for you.

Determine your goals

Before you determine your carbohydrate needs, you need to clearly define what you want to achieve with your diet:

Weight loss: If the main goal is weight loss, a more strict reduction in carbohydrates may be necessary.

Blood sugar control: In case of diabetes or insulin resistance, carbohydrates should be reduced as much as possible to keep blood sugar levels stable.

Improved performance in sports: Athletes may need more carbohydrates for energy and recovery.

Health and well-being: For general health goals, a moderate reduction may be sufficient.

Calculate your daily calorie needs

Your daily calorie needs depend on factors such as age, gender, weight, height and activity level. A commonly used method to calculate calorie needs is the Harris-Benedict formula:

Basal metabolic rate (BMR):

Total Energy Expenditure (TDEE):

Little or no exercise: BMR x 1.2

Light exercise (1-3 days/week): BMR x 1.375

Moderate exercise (3-5 days/week): BMR x 1.55

Intensive exercise (6-7 days/week): BMR x 1.725

Very intense exercise (twice daily): BMR x 1.9

Determine the macronutrient distribution

Once you know your calorie needs, you can determine the distribution of macronutrients. A low-carb diet focuses on reducing carbohydrates in favor of proteins and fats.

Example of a ketogenic diet:

Total calorie requirement: 2000 kcal

Carbohydrates: 5-10% (25-50 grams, ~100-200 kcal)

Proteins: 20-25% (100-125 grams, ~400-500 kcal)

Fats: 70-75% (155-165 grams, ~1400-1500 kcal)

Example of a moderate low carb diet:

Total calorie requirement: 2000 kcal

Carbohydrates: 10-20% (50-100 grams, ~200-400 kcal)

Proteins: 20-30% (100-150 grams, ~400-600 kcal)

Fats: 50-60% (110-130 grams, ~1000-1200 kcal)

Experimenting and Adapting

It is important to customize your diet and experiment to find the best approach for you:

Monitor and adjust: Pay attention to your body's reactions and adjust your carbohydrate intake accordingly. This can be done by keeping a food diary and checking your weight regularly.

Blood sugar monitoring: If you want to improve your blood sugar control, regular blood sugar testing can help monitor the effects of different amounts of carbohydrates.

Body fat measurement: If your goal is weight loss, regularly measuring your body fat percentage can help track progress.

The most important foods and ingredients

A successful low-carb diet starts with the right selection and preparation of foods and ingredients. This section introduces the most important food groups and ingredients that you need for your low-carb diet. These foods are not only low in carbohydrates, but also rich in nutrients and versatile.

proteins

Proteins are an essential part of a low-carb diet. They help maintain muscle mass and provide a long-lasting feeling of satiety. Here are some of the best protein-rich foods:

Meat: beef, pork, lamb, poultry (chicken, turkey)

Fish and seafood: salmon, tuna, mackerel, sardines, shrimp, mussels

Eggs: Whole eggs are an excellent source of protein and also contain healthy fats and important nutrients.

Healthy fats

Healthy fats are a central part of the low-carb diet. They provide energy and support the absorption of fat-soluble vitamins. Here are some of the best sources of fat:

Avocados: Rich in monounsaturated fatty acids and fiber.

Nuts and seeds: almonds, walnuts, chia seeds, flax seeds, sunflower seeds.

Oils: olive oil, coconut oil, avocado oil, MCT oil.

Butter and ghee: Good sources of saturated fats and butyrate, a short-chain fatty acid that has LOW CARB properties.

Vegetables

Non-starchy vegetables are an important source of vitamins, minerals and fiber in a low-carb diet. They should make up a large portion of your meals. Here are some of the best vegetables:

Leafy vegetables: spinach, kale, arugula, lettuce.

Cruciferous vegetables: broccoli, cauliflower, cabbage, Brussels sprouts.

Zucchini and pumpkin: Versatile in many recipes.

Peppers and cucumbers: good snacks and salad ingredients.

Tomatoes: Rich in antioxidants like lycopene.

dairy products

Dairy products can be consumed in moderation as long as they are low in carbohydrates. Choose high-fat options for better satiety:

Cheese: Cheddar, mozzarella, parmesan, blue cheese.

Greek yogurt: Unsweetened and full-fat, great for snacks and desserts.

Cream and crème fraîche: Ideal for preparing sauces and desserts.

fruit

Although many fruits are high in carbohydrates, there are some that can be enjoyed in moderation:

Berries: strawberries, raspberries, blackberries, blueberries. They are low in carbohydrates and rich in antioxidants and fiber.

Avocado: Botanically a fruit, but an excellent low-carb choice due to its high fat and low carbohydrate content.

drinks

It is important to stay hydrated and choose drinks that do not contain sugar or unnecessary carbohydrates:

Water: The best choice, you can spice it up with a slice of lemon or lime.

Coffee and tea: Without sugar or milk (or with a dash of cream or coconut oil).

Low-carbohydrate sodas: drinks with no added sugar or sugar substitutes.

sweeteners

For those who want to satisfy their sweet cravings, there are some low-carbohydrate sweeteners:

Erythritol: A calorie-free sugar alcohol that does not affect blood sugar levels.

Stevia: A natural sweetener obtained from the leaves of the stevia plant.

Monk Fruit: Another natural sweetener that contains no calories.

food for storage

A well-stocked pantry can make everyday life easier and help avoid spontaneous temptations. Here are some suggestions for low-carb pantry items:

Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds.

Coconut products: coconut milk, coconut flour, coconut oil.

Low-carbohydrate flours: almond flour, flaxseed flour.

Canned food: tuna, salmon, sardines (in water or oil).

Spices and herbs: salt, pepper, paprika, cumin, turmeric, rosemary, thyme, oregano.

Broth and stock: vegetable, chicken or beef broth without added sugar.

snacks

Low-carbohydrate snacks can help satisfy hunger between meals and keep blood sugar levels stable:

Cheese cubes: A practical and filling option.

Hard-boiled eggs: easy to prepare and ideal for on the go.

Vegetable sticks with dip: celery, cucumber, peppers with hummus or guacamole.

Nuts and seeds: almonds, walnuts, pumpkin seeds.

Low-carb granola bars: Homemade or store-bought, as long as they contain little sugar.

Practical tips for shopping and storage

Plan your meals: Create a weekly meal plan and shopping list to ensure you have all the ingredients you need and are not tempted to buy high-carb foods.

Buy in bulk: Foods such as meat, fish and nuts can be bought in bulk and frozen or stored.

Choose fresh and unprocessed foods: Fresh foods are more nutritious and contain no hidden carbohydrates or additives.

Read the labels: Watch for hidden sugars and carbohydrates in processed foods.

Store food properly: Keep perishable foods in the refrigerator and make sure your pantry is well organized.

Equip the pantry and refrigerator

Having the right equipment in your pantry and refrigerator is crucial to successfully and sustainably implementing a low-carb diet. Here are some tips on how to optimally prepare your kitchen:

pantry

A well-stocked pantry ensures that you always have the necessary ingredients on hand:

Nuts and seeds: almonds, walnuts, chia seeds, flax seeds, sunflower seeds. These are rich in healthy fats and proteins.

Oils and fats: Olive oil, coconut oil, avocado oil, ghee and butter. Use these for cooking and frying.

Nut butter: Almond butter, peanut butter with no added sugar. Ideal as a snack or for smoothies.