{"id":87771,"date":"2026-09-27T12:41:56","date_gmt":"2026-09-27T10:41:56","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/low-carb-nutrition-plan\/"},"modified":"2026-09-27T13:40:28","modified_gmt":"2026-09-27T11:40:28","slug":"low-carb-nutrition-plan","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/","title":{"rendered":"Low carb nutrition plan: your way to a healthy diet"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]A low carb nutrition plan is a popular method for reducing weight and improving health. This way of eating aims to reduce your carbohydrate intake considerably, which means your body uses fat as a source of energy more efficiently. This approach can be particularly beneficial for anyone looking for a sustainable and practical way of eating.<\/p>\n<p>But what does &#8220;low carb&#8221; actually mean, and why is it so effective? And how can you fit this approach to eating into your everyday life, even if you are busy at work or constantly on the move? In this article you will learn everything you need to know about low carb, including practical tips and simple recipes for getting started.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Your low carb diet plan: tailored to you!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >What does low carb mean and how does this approach to eating work?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A low carb nutrition plan reduces the carbohydrates on your menu in favour of proteins and fats. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different definitions of low carb eating are given in the literature. That is shown by a meta-analysis from 2024 in which 508 different articles on the subject were compared. Most sources define low carbohydrate diets as those in which less than 30 % of the daily amount of energy comes from carbohydrates.  <\/span><span style=\"font-weight: 400;\">Others describe a low carbohydrate diet as a way of eating with under 100 grams of carbohydrates a day. (1) <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reducing carbohydrates forces your body to use fat reserves as a source of energy, which can stimulate your fat burning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> A <a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-low-carb-ernaehrung\/\" target=\"_blank\" rel=\"noopener\">low carb diet<\/a> is not only helpful for losing weight, though, it also brings benefits for blood sugar control, the metabolism and heart health.  <\/span><span style=\"font-weight: 400;\">It can also help to reduce inflammation and to improve insulin sensitivity. <\/span><span style=\"font-weight: 400;\">For women in particular this can be an effective method for influencing the hormone balance positively and increasing general wellbeing. (<a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-low-carb-ernaehrung\/\" target=\"_blank\" rel=\"noopener\">2<\/a>)<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Find the perfect nutrition plan for your goals: click here!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Important principles and rules for a successful low carb diet<\/h2><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >Which foods are allowed?<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A good low carb nutrition plan focuses on unprocessed foods rich in nutrients. Here is a list of the most important categories and a few examples of each:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein sources:<\/b><span style=\"font-weight: 400;\"> chicken, fish, eggs, tofu, tempeh, beef.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats:<\/b><span style=\"font-weight: 400;\"> avocado, olive oil, nuts, seeds, coconut oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables and fibre:<\/b><span style=\"font-weight: 400;\"> broccoli, courgette, peppers, spinach, cauliflower.<\/span><\/li>\n<\/ul>\n<p><b>Pro tip:<\/b><span style=\"font-weight: 400;\"> choose vegetables with a low glycaemic load, such as spinach, cucumber and cabbage. These keep your blood sugar level stable.<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221;][vc_column_inner][vc_column_text elem_margin_bottom=&#8221;vmb-5&#8243;]<\/p>\n<p style=\"text-align: center; padding-left: 40px;\"><span style=\"font-weight: 400;\">An aside: the glycaemic load (GL) is a measure showing how strongly a food influences the blood sugar level, taking into account both the type and the amount of the carbohydrates. <\/span><span style=\"font-weight: 400;\">The lower the GL, the smaller the influence on the blood sugar level, which matters particularly for people with diabetes or those who want to keep their blood sugar level under control. (3)<\/span><\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >Which foods should be avoided?<\/h3><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]Unfortunately there are also foods on your nutrition plan that you should not eat:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foods rich in carbohydrates:<\/b><span style=\"font-weight: 400;\"> bread, pasta, rice, potatoes, sweets and soft drinks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hidden sugar:<\/b><span style=\"font-weight: 400;\"> in sauces, ready meals and &#8220;healthy&#8221; snacks such as protein bars.<\/span><\/li>\n<\/ul>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> always read the list of ingredients! Even products that look &#8220;healthy&#8221; can contain sugar or simple carbohydrates. Examples of hidden sugar are terms such as maltodextrin, glucose syrup, fructose, dextrose, corn syrup, cane sugar, invert sugar, agave syrup or malt extract. <\/span><\/p>\n<p>If you are now thinking: &#8220;but those are all the things that taste good and are fun!&#8221; we can reassure you. Your low carb nutrition plan will certainly be at least as tasty, and you will also feel considerably better afterwards.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Start your individual low carb nutrition plan now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >An example day for a low carbohydrate nutrition plan<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A structured low carb meal plan helps you to organise your eating simply and effectively. Here is an example of a low carb diet plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> scrambled egg with spinach, tomatoes, half an avocado and a slice of wholegrain toast (500 kcal, 15 g carbohydrates).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> grilled chicken breast fillet (200 g) with quinoa, courgette and a light herb sauce (650 kcal, 18 g carbohydrates).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> baked salmon (200 g) with cauliflower rice, broccoli and toasted flaked almonds (600 kcal, 17 g carbohydrates).<\/span><\/li>\n<\/ul>\n<p><b>Total:<\/b><span style=\"font-weight: 400;\"> about 1,750 kcal, 50 g carbohydrates (adjustable to your requirements).<\/span><\/p>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> prepare your meals in advance, especially if you have little time during the week. Meal prep can save you time and motivate you to stick to your plan.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Low carb for your everyday life: start with Foodpunk now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Practical advice for fitting low carb into your daily routine<\/h2><\/div><\/div>[vc_column_text elem_margin_bottom=&#8221;vmb-1&#8243;]<span style=\"font-weight: 400;\">Most of us often face the challenge of fitting healthy meals into a hectic everyday life. We have a job, children, a family. But with these tips you are guaranteed to manage a low carb nutrition plan that works in practice:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/foodpunk.com\/de\/blog\/mealprep-tipps-a-la-foodpunk\/\" target=\"_blank\" rel=\"noopener\">Meal prep<\/a>:<\/b><span style=\"font-weight: 400;\"> prepare meals for the week. Vegetables, proteins and healthy fats can be cooked in advance and divided into portions. It is also worth keeping a few dishes in stock in the freezer that you can simply defrost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks for on the go:<\/b><span style=\"font-weight: 400;\"> nuts, cubes of cheese or boiled eggs are ideal low carb snacks when you are hungry. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practical alternatives:<\/b><span style=\"font-weight: 400;\"> go for quick <a href=\"https:\/\/foodpunk.com\/de\/rezepte\/low-carb\/\" target=\"_blank\" rel=\"noopener\">recipes<\/a> such as salads with tuna or wraps made from lettuce leaves.<\/span><\/li>\n<\/ol>\n<p><b>Foodpunk tip:<\/b><span style=\"font-weight: 400;\"> with the Foodpunk app you can have your <a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\">individual low carb nutrition plan<\/a> created and adapted to your everyday life. Foodpunk gives you inspiration for quick, tasty dishes. <\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;14417&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/pfannenpizza-low-carb\/&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;67899&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/quarkmuffins-mit-blaubeeren-low-carb\/&#8221;][\/vc_column][\/vc_row][vc_section][vc_row][vc_column]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Lose weight faster and more easily: get your nutrition plan!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >10 reasons why a nutrition plan with fewer carbohydrates works<\/h2><\/div><\/div>[vc_column_text]Not sure whether a low carb nutrition plan suits you? We have summarised the 10 benefits for you at a glance:<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The reduced insulin level encourages your fat burning. (4)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A stable blood sugar level helps you to avoid cravings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A higher protein intake supports the retention of your muscle. (5)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats provide long lasting satiety.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The wide choice of foods makes your eating varied.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low carb is shown by scientific studies to be effective for reducing weight. (6, 7)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You get improved blood lipid values by going without processed carbohydrates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practical for people with little time, since simple dishes are possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility in fitting it into different lifestyles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individual adjustments are possible, to your needs, preferences and wishes.<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Low carb and science: what do the studies say?<\/h2><\/div><\/div>[vc_column_text]The <a href=\"https:\/\/endokrinologie.charite.de\/forschung\/adipositas_und_diabetes\/nutriact\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">NutriAct study<\/a> from 2024 clearly shows the effectiveness of a low carb diet. An increased intake of fats (35 to 40% of energy intake), especially polyunsaturated fatty acids (15 to 20%), led to a significant reduction in visceral abdominal fat. This fat between the organs encourages cardiovascular disease. The combination of more protein (15 to 25%), more fibre and fewer carbohydrates (35 to 45%) proved particularly effective. (6, 7)<\/p>\n<p>Other studies confirm that a higher intake of protein and fat while reducing carbohydrates at the same time can offer health benefits. (8) So you can try out a low carb diet for yourself with a clear conscience and achieve lasting results that do you and your health good.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Get your tailor made low carb nutrition plan now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Answers to frequently asked questions about the low carb diet<\/h2><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab951c901469\" data-toggle=\"collapse\" data-target=\"awx_6ab951c901469\" aria-expanded=\"false\" aria-controls=\"awx_6ab951c901469\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>How many carbohydrates may I eat on low carb?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab951c901469\" aria-labelledby=\"title-awx_6ab951c901469\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">That depends on your goal. For losing weight, 50 to 100 g of carbohydrates a day is ideal. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab951c9014a3\" data-toggle=\"collapse\" data-target=\"awx_6ab951c9014a3\" aria-expanded=\"false\" aria-controls=\"awx_6ab951c9014a3\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Is low carb suitable for everyone?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab951c9014a3\" aria-labelledby=\"title-awx_6ab951c9014a3\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">People with certain health limitations, such as diabetes or kidney disease, should consult their doctor beforehand. The same applies to people in certain phases of life, such as during pregnancy or breastfeeding.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab951c9014c3\" data-toggle=\"collapse\" data-target=\"awx_6ab951c9014c3\" aria-expanded=\"false\" aria-controls=\"awx_6ab951c9014c3\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>How does Foodpunk help with low carb?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab951c9014c3\" aria-labelledby=\"title-awx_6ab951c9014c3\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\"> With Foodpunk you get a personalised low carb nutrition plan that is tailored precisely to your needs and preferences.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Conclusion: your start with a low carb nutrition plan<\/h2><\/div><\/div>[vc_column_text]A low carb nutrition plan is a flexible and effective way to lose weight healthily, improve your wellbeing and develop healthy habits in the long term. Whether you have a great deal on, want to lose a few kilos or are looking for a vegetarian version, this way of eating adapts ideally to your everyday life.<\/p>\n<p>With the right planning, tasty recipe ideas and support, for example from the Foodpunk app, you will reach your goals sustainably and healthily. That way you can not only lose weight but also increase your energy and feel fitter. The best thing is to try it out straight away. Our nutrition scientists will be glad to advise you.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/low-carb-nutrition-plan\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Lose weight effectively with an individual Foodpunk plan: start now!<\/span><\/a><\/div><\/div>[vc_single_image image=&#8221;67894&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221;]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab951c90162c\" data-toggle=\"collapse\" data-target=\"awx_6ab951c90162c\" aria-expanded=\"false\" aria-controls=\"awx_6ab951c90162c\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Sources<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab951c90162c\" aria-labelledby=\"title-awx_6ab951c90162c\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p>(1) Chac\u00f3n V, Cara KC, Chung M, Wallace TC (2024). <a href=\"https:\/\/doi.org\/10.1080\/10408398.2023.2300705\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Defining &#8220;low-carb&#8221; in the scientific literature: A scoping review of clinical studies<\/a>. Crit Rev Food Sci Nutr. 2024 Jan 8:1-10. doi: 10.1080\/10408398.2023.2300705.<\/p>\n<p>(2) M\u00fcller M (2018). <a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-low-carb-ernaehrung\/\" target=\"_blank\" rel=\"noopener\">Alles \u00fcber Low Carb Ern\u00e4hrung (everything about the low carb diet)<\/a> [accessed on 15.01.2024]. https:\/\/foodpunk.com\/de\/blog\/alles-ueber-low-carb-ernaehrung\/.<\/p>\n<p>(3) Strohm D (2013). <a href=\"https:\/\/www.dge.de\/\/fileadmin\/dok\/wissenschaft\/stellungnahmen\/EU01_2013_M026_M038.2.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Glyk\u00e4mischer Index und glyk\u00e4mische Last \u2013 ein f\u00fcr die Ern\u00e4hrungspraxis des Gesunden relevantes Konzept? (glycaemic index and glycaemic load: a concept relevant to the dietary practice of healthy people?)<\/a> Ern\u00e4hrungsumschau 1\/2013:M26-M38. [accessed on 15.01.2024] https:\/\/www.dge.de\/\/fileadmin\/dok\/wissenschaft\/stellungnahmen\/EU01_2013_M026_M038.2.pdf.<\/p>\n<p>(4) Feinman RD et al. (2016). <a href=\"https:\/\/doi.org\/10.1016\/j.nut.2014.06.011\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition<\/a>. 2015 Jan;31(1):1-13. doi: 10.1016\/j.nut.2014.06.011. Epub 2014 Jul 16. Erratum in: Nutrition. 2019 Jun;62:213. doi: 10.1016\/j.nut.2018.12.002.<\/p>\n<p>(5) Felchner C (2024). <a href=\"https:\/\/www.barmer.de\/gesundheit-verstehen\/leben\/ernaehrung\/ernaehrung-muskelaufbau-1266424#Energiedefizite_verhindern-1266424\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Ern\u00e4hrung f\u00fcr den Muskelaufbau: Was Sie essen sollten, um das Muskelwachstum zu unterst\u00fctzen (nutrition for building muscle: what you should eat to support muscle growth)<\/a>. [accessed on 15.01.2024]. https:\/\/www.barmer.de\/gesundheit-verstehen\/leben\/ernaehrung\/ernaehrung-muskelaufbau-1266424#Energiedefizite_verhindern-1266424.<\/p>\n<p>(6) Augustin, B (2024). <a href=\"https:\/\/www.tagesschau.de\/wissen\/gesundheit\/gesunde-fette-100.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Mit guten Fetten gegen Bauchfett (using good fats against belly fat)<\/a>. [accessed on 14.01.25]. https:\/\/www.tagesschau.de\/wissen\/gesundheit\/gesunde-fette-100.html.<\/p>\n<p>(7) Charit\u00e9 \u2013 Universit\u00e4tsmedizin Berlin (no date). <a href=\"https:\/\/endokrinologie.charite.de\/forschung\/adipositas_und_diabetes\/nutriact\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Hintergrund der NutriAct-Studie (background to the NutriAct study).<\/a> [accessed on 14.01.25]. https:\/\/endokrinologie.charite.de\/forschung\/adipositas_und_diabetes\/nutriact.<\/p>\n<p>(8) Sina C, Riedl M, H\u00fcmmelgen M (2022). <a href=\"https:\/\/www.ndr.de\/ratgeber\/gesundheit\/Ernaehrung-Mehr-Fette-weniger-Kohlenhydrate,ernaehrung640.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Ern\u00e4hrung: Mehr Fette, weniger Kohlenhydrate (nutrition: more fats, fewer carbohydrates).<\/a> [accessed on 14.01.25]. https:\/\/www.ndr.de\/ratgeber\/gesundheit\/Ernaehrung-Mehr-Fette-weniger-Kohlenhydrate,ernaehrung640.html.<\/p>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][\/vc_section][vc_row row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var s='.fp-geburtstag,.fp-geburtstag-row,.fp-geburtstag-hinweis,.fp-geburtstag-hinweis-row';document.querySelectorAll(s).forEach(function(el){el.style.display='none'});if(window.__fpGbTakt){clearInterval(window.__fpGbTakt);window.__fpGbTakt=0}}function t(){var d=e-Date.now();if(d<=0){aus();return}var T=Math.floor(d\/86400000),S=Math.floor(d\/3600000)%24,M=Math.floor(d\/60000)%60,K=Math.floor(d\/1000)%60;var s=k(T,'Tage')+k(z(S),'Std')+k(z(M),'Min')+k(z(K),'Sek');var l=document.querySelectorAll('[data-fpgb-cd]');for(var i=0;i<l.length;i++){l[i].innerHTML=s}var w=T+' Tage '+z(S)+' Std '+z(M)+' Min '+z(K)+' Sek';var q=document.querySelectorAll('[data-fpgb-txt]');for(var j=0;j<q.length;j++){q[j].textContent=w}}t();window.__fpGbTakt=setInterval(t,1000);})()<\/script>\n\t\t<\/div>\n\t<\/div>\n<script src=\"https:\/\/js.chargebee.com\/v2\/chargebee.js\" data-cb-site=\"foodpunk\" data-cb-ga-enabled=\"false\" data-cb-gtm-enabled=\"true\" 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Chargebee.getInstance();var planElement = document.querySelector(\"[data-cb-item-0='copy_of_12-monate-ohne-startgeb\u00fchr']\");var product0 = cbInstance.getProduct(planElement);product0.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product0.addCoupon(\"rabatt50_jahr_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='6-monate']\");var product1 = cbInstance.getProduct(planElement);product1.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product1.addCoupon(\"rabatt30_6monate_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='3-monate']\");var product2 = cbInstance.getProduct(planElement);product2.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product2.addCoupon(\"10_rabatt_garantie\");});<\/script><div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"purchase\"><div class=\"product-card\" data-button=\"#checkout-btn-0\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">12 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>j\u00e4hrlich k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">50 \u20ac gespart<\/div><\/div>79,99 \u20ac<br \/><span>129,99 \u20ac<\/span><div class=\"product-card__price__label\">pro Jahr<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-1\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">6 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 6 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">30 \u20ac gespart<\/div><\/div>69,99 \u20ac<br \/><span>99,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 6 Monate<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-2\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">3 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 3 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; 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