Carbohydrate Diet – Meal Plan, Principles, Effects
The carbohydrate diet is a way of eating where carbohydrates serve as the main energy source. It’s especially popular among athletes and physically active people, with a meal plan based primarily on vegetables, fruits, whole grains, and dried legumes. Carbohydrate diet - what to eat? What are the rules of a high-carb diet? Does a carb-rich diet support weight loss?
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Carbohydrate diet - rules. What is a high-carb diet?
Carbohydrates are one of the three main macronutrients essential for the proper functioning of the human body. They are compounds made of carbon, hydrogen, and oxygen atoms that primarily serve as an easily accessible energy source.
The carbohydrate diet, also known as a high-carb diet, is a way of eating where carbohydrates form the foundation. In a healthy, well-balanced diet, 45 to 70% of energy typically comes from carbs. Although exact recommendations vary, the following breakdown is commonly used:
- a high-carb diet provides over 65% of total energy from carbohydrates
- a moderate-carb diet supplies 45–65% of energy from carbohydrates
- a low-carb diet includes 10–45% of total energy from carbohydrates
In practice, people on a high-carb diet consume about 70% of their energy from carbohydrate-rich foods.
High-carb diet - who is it for?
Carbohydrates are a nutrient essential for normal body function, making the high-carb diet broadly applicable to nearly anyone.
This diet is particularly popular among athletes and physically active individuals, as their energy needs increase during intense and prolonged training sessions.
High-carb diet - what to eat?
A carbohydrate diet should focus on foods considered valuable sources of carbohydrates. Therefore, a high-carb diet typically includes:
- whole grain products like whole wheat bread, brown rice, hearty groats such as buckwheat or pearl barley, whole grain pasta, oats, bran, and whole grain flours
- vegetables and fruits
- dried legumes like chickpeas, lentils, beans, and broad beans
These carbohydrate-rich foods generally have a low glycemic index and are good sources of dietary fiber, vitamins, and minerals.
Additionally, a high-carb meal plan can include lean meats, eggs, nuts, seeds, plant-based fats, milk and dairy products, as well as fish and seafood. However, carbohydrates should remain the main focus of the diet.
High-carb diet - what to avoid?
Not every carbohydrate-rich product should be a daily part of a high-carb diet. It’s important to avoid processed foods and items with a high glycemic index that mostly supply simple sugars. Foods to avoid on a carbohydrate diet include:
- processed grain products and refined wheat items such as white pasta, white bread, couscous, and white rice
- sweets
- pastries
- sugar and syrups
- sweetened sodas
- sweetened yogurts and milk drinks
These products offer little fiber and can disrupt blood sugar regulation, contributing to hunger pangs.
Those following a high-carb diet should also avoid fast food and heavily processed foods. It’s recommended to limit alcohol, salty snacks, and fatty meats or processed meat products.
High-carb diet - effects
The high-carb diet is popular not only for its taste but also for many potential benefits.
Studies indicate that a high-carb diet helps increase dietary fiber intake, which supports healthy bowel function and may reduce the risk of diseases like atherosclerosis. It can also help lower blood pressure and supply beneficial compounds such as polyphenols, vitamins, and minerals, which promote overall health and maintain body balance. Additionally, a high-carb diet may raise “good” HDL cholesterol levels while lowering “bad” LDL cholesterol and triglycerides in the blood.
For athletes, a high-carb diet can extend exercise duration and boost training intensity by providing necessary energy. Consuming carbohydrates right after exercise can speed up muscle glycogen recovery and reduce fatigue.
Many wonder if a high-carb diet is suitable for weight loss. Research suggests it can be just as effective as lower-carb diets. The key for weight loss is maintaining a calorie deficit — consuming fewer calories than burned. A carb-rich diet also provides plenty of fiber, which helps increase satiety and reduce cravings, supporting weight loss goals.
High-carb diet - meal plan
A healthy high-carb diet is balanced, supplying all essential nutrients while emphasizing complex carbohydrates. What might a typical high-carb meal plan look like? High-carb diet recipes — how to prepare carb-rich meals?
Breakfast – apple cinnamon oatmeal
| Ingredients | Instructions |
|---|---|
|
• 50 g oats, • 200 ml 2% milk, • 1 apple, • 1 tsp cinnamon, • 1 tsp honey. |
➜ Peel, core, and dice the apple. ➜ Place the apple in a pot and cook over low heat for 5 minutes with a little water. ➜ Add honey and cinnamon to the soft apple and stir well. ➜ Heat the milk, add the oats, and stir. ➜ Cover the oatmeal and let it soak for a few minutes, then mix in the apple mixture. |
Mid-morning snack – fruit smoothie
| Ingredients | Instructions |
|---|---|
|
• 1 banana, • a handful of raspberries, • a handful of blueberries, • 250 ml soy milk, • a pinch of cocoa powder. |
➜ Wash the raspberries and blueberries; peel and chop the banana. ➜ Put all the fruits into a blender. ➜ Add soy milk and cocoa powder. ➜ Blend until smooth. |
Lunch – whole grain pasta with vegetables and chicken breast
| Ingredients | Instructions |
|---|---|
|
• 100 g whole grain pasta, • 150 g chicken breast, • 3 tbsp rapeseed oil, • 1 bell pepper, • 2 carrots, • half a small zucchini, • 1 onion, • 1 can chopped tomatoes, • favorite spices. |
➜ Cook the pasta according to package instructions. ➜ Wash, dry, and dice the chicken breast, season as desired, and sauté in a small amount of rapeseed oil. ➜ Wash the vegetables. ➜ Dice the zucchini and bell pepper, slice the carrots, and cut the onion into strips. ➜ Add the vegetables to the chicken and sauté. ➜ When the chicken is browned and vegetables are soft, pour in the canned tomatoes. ➜ Simmer briefly. ➜ Serve the pasta topped with the sauce of chicken and vegetables. |
Afternoon snack – grain cookies
| Ingredients | Instructions |
|---|---|
|
• 50 g oats, • 4 tbsp whole grain flour, • 1 tbsp shredded coconut, • 1 tbsp raisins, • 50 g butter, • 1 tsp baking powder, • 1 tbsp flaxseed, • 1 egg. |
➜ In a large bowl, mix the dry ingredients: oats, flour, coconut, raisins, baking powder, and flaxseed. ➜ Add the egg and softened or melted butter. ➜ Mix thoroughly until combined. ➜ Preheat the oven to 180°C (356°F). ➜ Line a baking tray with parchment paper. ➜ Drop spoonfuls of dough onto the tray, shaping into cookies. ➜ Bake for about 15 minutes until golden brown. |
Dinner – tuna salad with whole grain croutons
| Ingredients | Instructions |
|---|---|
|
• Two handfuls mixed salad greens, • a handful of cherry tomatoes, • half a can of tuna in water, • a handful of green olives, • 1 slice whole grain bread, • 1 tbsp olive oil, • 2 tbsp canned corn, • favorite spices. |
➜ Wash the salad greens and place them in a large bowl. ➜ Add washed, halved cherry tomatoes, corn, and olives. ➜ Add the drained tuna. ➜ Cut the bread into cubes and toast in a dry pan until golden. ➜ Add croutons to the salad. ➜ Mix olive oil with preferred spices. ➜ Drizzle the dressing over the salad. |
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