(Low-Carb High-Quality) There are many different low-carb diets and published low-carb nutrition theories with relatively vast differences. In addition, there are numerous low-carb viewpoints of smaller groups. However, all this inevitably leads to diverse discussions and misunderstandings of the low-carb subject.
We have noticed this issue in the low-carb community, but were especially aware about this in our low-carb compendium group on Facebook.
In order to provide the optimal basics of low-carb, we have developed Low-Carb High-Quality from over 10 years of low-carb experience.
Low-Carb High-Quality offers a perfect overview of the low-carb diet without confusion, even for beginners.
For a quick overview, we have created the Low-Carb High-Quality pyramid to provide the foundations of Low-Carb High-Quality.
What is Low-Carb High-Quality?
Low-Carb High-Quality is a permanent dietary change. A permanent dietary change is also called a diet, contrary to the general slang, perception and opinion.
The term diet represents the meta level and is derived from the Greek or Latin word diaita „a way of life” (see oxford dictionaries).
In the colloquial speech, the word diet is usually understood as a reduction diet (definition according to dictionary: a diet designed to help you lose weight).
Low-carb can be used as a reduction diet but also as a permanent diet. To make full use of the healthy benefits of low-carb, it’s best to use a holistic and permanent low-carb diet.
A holistic low-carb diet is necessary to drop bad habits, but also to take full advantage of all health-related benefits. Therefore, Low-Carb High-Quality isn’t a Hay Diet and also don’t allows exceptions like a cheat day.
It’s just not useful to fill up with Nutella and wheat rolls in the morning and then massively restrict yourself in the evening. Thus, bad habits are not dropped but simply moved to different times of the day.
A smart low-carb diet keeps the blood glucose level stable throughout the day but still provides sufficient energy.
Principle No. 1: Which Foods Should Be Avoided?
Certain foods or food groups shouldn’t be used in a holistic low-carb diet. These are just counterproductive for beginners in a low-carb diet and can slow down the desired success.
Foods or food groups which contain the corresponding substances must be avoided in general:
- refined white sugar or agave syrup,
- grain and grain products,
- ready-made meals of any kind,
- fruit juices and soft drinks.
Principle No. 2: How Many Carbohydrates can I Consume per Day?
How many carbohydrates can be consumed during the day depends entirely on your goals and your personal preferences. From years of experience, an upper limit of 15% of the individual daily energy supply covered by carbohydrates is a very good start for most people.
This daily limit of 15% energy from carbohydrates is calculated based on your personal calorie needs. Here is a exemplary calculation in case of an average adult.
The average healthy adult has a calorie requirement of about 2000 kcal per day. To calculate 15% of these calories, we divide by 100 and then multiply by 15. The result is 300 kcal. Therefore, the average healthy adult should not obtain more than 300 kcal of his daily energy requirements from carbohydrates.
To convert these 300 kcal into gram, we divide by 4,1. Why 4,1? It’s simple, 1 gram carbohydrates contain 4,1 kcal. So, 300 kcal divided by 4,1 results in 73,2 g. In case of a energy requirement of 2000 kcal is the limit at about 73 g carbohydrates per day.
This limit moves depending on you personal energy requirements. If you need more than 2000 kcal per day, you can eat more than 73 g of carbohydrates per day. If you calculated less, this limit lays below 73 g carbohydrates.
With Low-Carb High-Quality, you don’t have to pay attention if you have consumed exactly the calculated amount of carbohydrates every day.
Lesser is always better but in exceptional cases a little bit more doesn’t hurt either. Low-Carb High-Quality is so flexible, you can carry out a moderate low-carb diet or an even totally strict low-carb diet to take advantage of ketosis.
Principle No. 3: How Many Carbohydrates Should a Food Contain?
With Low-Carb High-Quality, you don’t have to pay attention to the amount of carbohydrates in an ingredient. If you avoid food categories from Principle No. 1, it is sufficient to limit the amount of carbohydrates per dish or meal.
On average, each meal may contain between 10% and 15% carbohydrates. Again, less is always better.
Principle No. 4: How Should My Menu Look Like?
Basically, it’s quite simple. If possible, your average need for food every day should be covered by a primary diet of vegetables, proteins, oils and fats. Also, sufficient liquid intake, usually from water, is very important.
It is generally advisable to consume high-quality protein foods. You should always combine your food with high-quality oils (such as coconut oil) and fats.
The Four Principles of Low-Carb High-Quality in Short
You don’t have to consider a lot for a successful implementation of Low-Carb High-Quality. The individual principles are weighted according to the order they are listed.
Principle No. 1: Food categories or foodstuffs such as refined white sugar, agave syrup, ready-made meals and grains must be avoided.
Principle No. 2: Don’t eat more than 15% of your daily energy requirement in carbohydrates. Lesser is always better but find your personal comfortable range.
Principle No. 3: Make sure that each dish doesn’t contain more than 10% – 15% carbohydrates. Lesser is always better.
Principle No. 4: Eat lots of vegetables and proteins! If necessary, you can exchange about 10% – 15% of the vegetables with fruits of your choice. Use various high-quality protein sources and pay attention to the origins (organic products are to be preferred). Combine vegetables, meat and fish with high-quality oils and fats.
The Low-Carb High-Quality Pyramid
For a quick overview, the Low-Carb High-Quality Pyramid is available. This pyramid provides the foundations for your low-carb diet and grants you maximum flexibility for a smart and balanced low-carb lifestyle.
The higher you climb the pyramid, the more it is a „can-do” and less a „must-do”.
Your E-Book for Low-Carb High-Quality
In addition to plenty of free information on the topic of low-carb and Low-Carb High-Quality we provide you The Low-Carb High-Quality Guide, an extensive standard reference of low-carb with over 300 pages. The Low-Carb High-Quality Guide supports you with a lot of different contents to shape your low-carb diet.
- Over 150 tasty low-carb recipes separated into breakfast, lunch, dinner and snacks
- 4 weeks low-carb nutrition plan
- Basic equipment & shopping lists for your low-carb start
- Diverse checklists & diaries