Low Carb Diäten sind seit langem eine beliebte Methode zur Gewichtsreduktionund zur Verbesserung der allgemeinen Gesundheit. Die Idee dahinter ist einfach: Eine Reduzierung der Kohlenhydratzufuhr und die Erhöhung des Protein- und Fettanteils. Das führt dazu, dass der Körper mehr Fett verbrennt und weniger Zucker produziert. Das Ergebnis ist eine bessere Kontrolle des Blutzuckerspiegels und ein reduziertes Risiko für zahlreiche chronische Krankheiten.
Suitable foods for a low carb lunch
- Vegetables: Broccoli, cauliflower, spinach, kale, zucchini, peppers, mushrooms, tomatoes, cucumber, eggplant, asparagus, salad leaves, arugula, lamb's lettuce, celery and avocado
- Protein sources: Meat (e.g. chicken, turkey, beef, pork, lamb), fish (e.g. salmon, tuna, mackerel, trout), eggs, tofu and cheese (e.g. mozzarella, feta, gouda)
- Nuts and seeds: Almonds, walnuts, pecan nuts, cashew nuts, chia seeds, linseed, sesame seeds and sunflower seeds
- Fats and oils: Olive oil, coconut oil and avocado oil.
- Dairy products: Yoghurt, quark and sour cream
Of course, there are many other foods that are suitable for a low carb diet are suitable. It is important that you make sure that the proportion of carbohydrates is low and that you avoid healthy fats and proteins and proteins. This way you can achieve a balanced and healthy low carb lunch together. At the end of the article, we show you our favorite low carb recipes - if you need something quicker, you should definitely try our delicious vegan bowls try them out. Low in carbohydrates and taking just 9 minutes to prepare, these dishes are perfect for a quick and healthy low-carb lunch.
Functions and benefits of a low carb lunch:
Longer satiety
One of the most important functions of low carb diet is that meals are more filling than meals with a high carbohydrate content. When you eat fewer carbohydrates, your blood sugar levels don't rise and fall as quickly. This means you stay fuller for longer and feel less hungry between meals. A low carb lunch helps you to start the day full of energy and keeps you going until dinner. fit and full of energy.
There are many delicious low carb dishesthat are easy to prepare and keep you full throughout the day. Vegetables such as broccoli, zucchini or lettuce make an excellent side dish for chicken or salmon and are a quick and easy way to prepare a low carb lunch. You don't always have to go without your favorite food. For example, pizza can be prepared without any dough at all by using a base made from vegetables such as zucchini or eggplant. With our recipe Cauliflower pizza you can quickly and easily prepare a delicious low carb alternative.
Improved mental performance
Studies have shown that low blood sugar levels can lead to tiredness, concentration problems and low mood. With a low carb diet, you can keep your blood sugar levels stable and maintain better mental performance. A low carb lunch, unlike a high carbohydrate lunch, prevents you from getting tired after lunch and falling into a midday slump.
Reduced risk of diabetes
As low carb diets lower blood sugar levels, they can also reduce the risk of diabetes. One study found that people who followed a low carb diet had a 30% lower risk of developing diabetes than people who ate a lot of carbohydrates. Carbohydrate-rich foods, such as bread, pasta or pizza, are converted into sugar in the body and released into the bloodstream, which leads to diabetes. a large release of insulin leads to a large release of insulin.
Weight loss
Another advantage of the low carb diet is that it can help with weight loss. Through a reduction of carbohydrates the body is forced to burn fat as an energy source instead of producing sugar. This can lead to the body breaking down fat reserves and you losing weight in the long term.
A quick, healthy and tasty way to lose weight is the food cleanse. All meals per day are included and you will be fully guided and supported on your weight loss journey. The delicious dishes are low carb and can be prepared in a pan in just a few minutes. More tips and tricks for quick and easy healthy weight loss can be found in our blog post lose weight fast.
Improved heart health
The diet can also help to improve heart health. One study found that people who followed a low carb diet had higher levels of HDL cholesterol - the 'good' cholesterol that lowers the risk of heart disease - compared to people who followed a high carbohydrate diet.
Low carb recipes for lunch
There are many delicious ways to cut down on carbohydrates and instead enjoy a delicious healthy and filling meal to enjoy instead. Whether you're making a quick vegetable stir-fry with chicken or turkey or enjoying a delicious piece of salmon with salad, a low carb diet can help you keep your weight down. reduce your weight and improve your overall health.
With our large selection of delicious and simple low carb lunch recipes you'll find the right dish for every taste. The dishes are ideal for on the go or to take to the office to keep you satiated and full of energy throughout the afternoon.
Lentil and broccoli curry
Low carb wrap variation
Keto pancakes
Healthy bell bell pepper halves
If you're in a hurry at lunchtime, we recommend our delicious vegan bowls. The dishes can be prepared in a pan in just 9 minutes and will keep you full throughout the day. lots of protein and few carbohydrates satiated and full of energy - a perfect lunch for a low carb diet.
Frequently asked questions about low carb lunches:
What does eating low carb mean?
Low carb describes a diet that focuses on a low-carb diet. reduced carbohydrate intake intake. In general, this means eating less than 130g of carbohydrates per day.
With a low-carb diet foods such as bread, pasta, rice, potatoes, sweets and sugary drinks should be avoided. Instead, you should focus on protein-rich foods such as meat, fish, eggs, dairy products, tempeh, lentils and quinoa, as well as high-fat foods such as avocados, nuts and seeds. Vegetables with a low carbohydrate content such as leafy greens, broccoli, asparagus and peppers should also be consumed in sufficient quantities.
This type of diet can lead to weight loss in many people and stabilize blood sugar levels, which can be particularly beneficial for people with type 2 diabetes. However, it is important to make sure that you also consume enough fiber and nutrients.
Why doesn't low carb work for me?
There are various reasons why a low carb diet may not work for everyone. Here are some possible causes:
- Too many carbohydratesOne of the most common reasons why low carb doesn't work is that you are still eating too many carbohydrates. It's important to monitor your carbohydrate intake closely and make sure you stay below the recommended 130g of carbohydrates per day.
- Too much proteinAnother possible cause of low carb diet failure is overconsumption of protein-rich foods. Eating too much protein can throw the body out of ketosis and slow down weight loss.
- Too much fat: Although fat is an important part of a low carb diet, it's still possible to eat too much of it. If you eat too many calories, it can slow or even stop weight loss.
- Hidden carbohydratesIt's important to make sure you're not eating hidden carbohydrates. Many foods contain carbohydrates that you might not expect, such as sugary sauces or dressings.
- Medical conditions: There are certain medical conditions that may cause a low carb diet to not work. For example, thyroid problems can slow down metabolism and interfere with weight loss.
- Stress and lack of sleep: Stress and lack of sleep can cause the body to produce the hormone cortisol, which increases blood sugar levels and makes weight loss more difficult.
It is important to note that a low carb diet is not suitable for everyone. If you are having difficulty losing weight despite following a low carb diet, you should consult a nutritionist or doctor to determine the cause of the problem.
Which low carb lunch to take away?
When following a low carb diet and you're on the go, it can be difficult to find a healthy and filling meal. Here are some suggestions for low carb lunches that you can easily take with you:
- Vegetable stir fryA vegetable stir-fry is a quick and easy meal that is great to take with you. You can sauté various vegetables such as peppers, zucchinis and broccoli in a pan and add some feta cheese.
- Salads: Salads are a great way to have a healthy and nutritious meal. You can add various ingredients such as green leafy vegetables, tomatoes, cucumber and eggs. For the dressing, choose an oil and vinegar-based option and avoid sugary dressings. Easy to take away, super tasty and suitable for your low carb diet Asparagus salad with strawberries and caramelized walnuts or a delicious watermelon and feta salad.
- Vegetable soups: Vegetable soup is a simple and filling meal that is great to take away. You can cook different vegetables such as carrots, celery and onions in a broth and season with herbs and spices.
- Wraps: A wrap is a quick and easy meal that is great to take away. You can prepare a low-carb version with a lettuce leaf instead of a tortilla and various ingredients such as chicken, avocado and tomatoes. Be sure to check out our delicious recipe for our vegan low carb wraps.
There are many different ways to prepare a healthy and delicious low carb lunch to go. Make sure you include enough protein and vegetables in your meal and watch out for hidden carbohydrates. On ourblogyou can find more recipes to cook and be inspired by.
