Low Carb: What You Need to Know About This Diet!
Protein or Carbohydrates?
When it comes to weight loss, many people turn to high-protein diets or a low-carb approach. This means eating fewer carbohydrates and more protein and fats. The idea is to avoid bread, pasta, and similar foods, particularly in the evening, as they are often labeled as "fattening." But is this really the case? Let’s take a closer look at the popular "low-carb diet" trend.
We’ll explore these two nutrients in detail and answer the question: "Do I really lose weight more effectively by eating fewer carbohydrates?"
The Basics – Protein
Proteins, also known as amino acids, are found in:
- Animal products like meat, poultry, seafood, eggs, and dairy.
- Plant-based foods like legumes (e.g., soybeans, lentils, beans), nuts, seeds, and whole grains.
Protein also influences the calculation of PersonalPoints®—the more protein a food contains, the fewer points it has.
The Basics – Carbohydrates
Carbohydrates, along with fats, are the body’s main energy sources, fueling both muscles and the brain. They occur in two forms:
- Simple carbohydrates: Found in glucose (sugar) from candy and fructose in fruit.
- Complex carbohydrates: Found in foods like potatoes, pasta, rice, and bread.
Carb-rich foods such as rice, vegetables, and fruit also contain essential nutrients like vitamins, minerals, and fiber. Fiber, in particular, provides a sense of fullness.
Good to Know
Foods consist of a mix of nutrients, making it impossible to completely eliminate carbohydrates. Even protein-rich foods like legumes, dairy, fruits, and vegetables contain some carbohydrates.
Can You Really Lose Weight with Low Carb?
The principle of low-carb diets is simple: eat fewer carbs and more protein and fats. However, the quality of these nutrients is crucial:
- Avoid excessive intake of saturated and trans fats.
- Choose plant-based proteins over increased consumption of red meat.
The German Nutrition Society (DGE) also recommends focusing on nutrient-dense sources for protein and fat.
Why Protein Matters
Protein plays several important roles in the body:
- Strengthens bones and supports the health of muscles, cartilage, skin, and blood.
- Promotes a feeling of fullness between meals.
- Helps preserve lean body mass during weight loss.
Protein is a true superhero among the three macronutrients, making it essential to regularly include protein-rich foods in your diet.
How Much Protein Do You Need?
Aim for 0.8 grams per kilogram of body weight per day.
Our Conclusion
Your body needs all nutrients to stay energized, healthy, and fit. Instead of cutting out any nutrient entirely, focus on the quality of the foods you eat.
- Fats: Choose high-quality plant-based fats like canola or olive oil.
- Carbohydrates: Opt for whole grains, vegetables, and fruits.
- Proteins: Prioritize plant-based protein sources or lean meats and fish.
How Does WW Support This?
At WW, all foods are evaluated holistically and assigned a Points® value. This value considers not just calories but also sugar, saturated fat, and protein content:
- The more sugar and saturated fat a food contains, the higher its Points.
- The more protein a food has, the lower its PersonalPoints® value.
The Points system helps you make better choices at a glance, encouraging a balanced diet while allowing occasional indulgences.
So feel free to enjoy pasta, oats, rice, and similar foods—preferably in their whole-grain versions. This way, you won’t feel deprived and can maintain long-term healthy habits!