16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes

many carbs day lose weight

16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes

 

More and more people want to eat without a lot of carbohydrates. This is because of the health benefits or to achieve or maintain a good weight.

But how do you put that into practice? In this article, I will give you the tips with which you can easily eat without too much carbohydrate.

What you will learn in this article:

  • The reasons to eat without a lot of carbohydrates
  • What the common mistakes are with eating fewer carbohydrates
  • The tips to eat less carbohydrate in practice
  • Recipes to eat without a lot of carbohydrates

Finally, I will give you 3 delicious recipes without lots of carbohydrates. So you will see that eating without a lot of carbohydrates can also be very tasty.

Reasons enough to eat without a lot of carbohydrates

There are roughly two reasons for not eating a lot of carbohydrates.

These are:

  1. The health benefits
  2. Checking the body weight/fat %

Reason # 1: The health benefits

Improving health by eating low on carbohydrates is, of course, a broad concept and it has an effect on health in several areas. Especially for (the occurrence of) the disorders that come under the metabolic syndrome, it has many health benefits.

metabolic syndrome

A characteristic of the metabolic syndrome is too much visceral fat (fat around the organs, the liver in particular).

Not eating a lot of carbohydrates is very effective in getting rid of the organ and belly fat.

For example, low-carbohydrate food is useful for people with type 2 diabetes, but also to prevent type 2 diabetes.

By not eating a lot of carbohydrates you lower the risk of type 2 diabetes.

diabetes-type-2People with diabetes can eat more carbohydrates by keeping their blood glucose under control. This is important because it can prevent the annoying complications of type 2 diabetes.

Other conditions that fall under the metabolic syndrome are high cholesterol, high blood pressure and cardiovascular diseases.

It is often thought that eating fat is the cause of high cholesterol. But this is eating pastaprecisely caused by eating too many carbohydrates/sugars.

Eating fewer carbohydrates will improve cholesterol. The blood pressure will also be lowered. It will not surprise you that the risk of cardiovascular disease will also be reduced by eating fewer carbohydrates.

Another health advantage of eating low carbohydrates is that this will improve the intestinal flora. For this, you have to keep eating enough vegetables so that you keep getting enough fiber.

Reason # 2: Checking body weight

eat-without-many-carbohydratesYou can not eat a lot of carbohydrates until you reach your target weight. After you hit your target weight, you can keep a low carbohydrate lifestyle to stay at your ideal weight.

To get rid of kilos you will have to be more strict with the number of carbohydrates you eat. To stay on your weight you can let the reins celebrate.

The big advantage of eating low-carbohydrate is that it will not cost any effort because you will not have a constant sense of hunger.

'Sugar addiction'

By not eating too many carbohydrates, the ‘sugar addiction’ will disappear. With the disappearance of the constant appetite for sweets, it will naturally become much easier not to eat a lot of carbohydrates.

Compared with other weight-loss methods, eating low on carbohydrates is the winner. For example, low-carbohydrate food is 2 to 3 times more efficient than low-fat food. You can read more about this in my article about the low-carbohydrate diet.

The Renegade Diet plan Check it OUT HERE!!

 

Common mistakes in eating without too many carbohydrates

Do you want to take advantage of the health benefits of low-carbohydrate food or do you want to lose weight than it is important that you do not commit these common mistakes!

Mistake # 1: Eating too much carbohydrate

too many carbohydratesIn order to lose weight, you will have to sit in the range of 100 to 150 grams of carbohydrates per day. That may sound like a lot, but remember that this is a lot less than what you normally eat on carbohydrates.

The average man eats 280 grams of carbohydrates daily and for women, this is an average of 225 grams.

 

You can also eat less than 100 grams of carbohydrates per day. This is meal-without-many-carbohydratesuseful if you want to lose weight as quickly as possible, but it is not really necessary if you improve your health.

If you really want to eat a few carbohydrates, you can eat little or no fruit and legumes. This is in the long term just unfavorable to your health.

It is never a good idea not to eat carbohydrates at all, even if you do this in order to lose weight as quickly as possible.

 

 

Mistake # 2: Eating the wrong carbs

stop-wrong-carbohydratesThe effect of low-carbohydrate eating is based on keeping the insulin levels in check. If the insulin levels are too high, the body will store fat and retain it.

Eating the wrong type of carbohydrates causes peaks in the blood glucose and causes the insulin values to rise too much.

You should, therefore, opt for slow carbohydrates and leave the fast carbohydrates, from added sugars and refined carbohydrates. You will find here what the good slow and bad fast carbohydrates are.

It is also important that you eat real food. Think of unprocessed food such as vegetables, fruit, nuts, eggs, meat and fish.

For example, stay away from diet products such as low carb dieting. They supply your body with nutrients and contain added sugars and/or artificial sweeteners.

Mistake # 3: Afraid of fat

We have learned that fat is bad for us. This is us also drummed for decades by health organizations.

In recent years, the evidence has been gained that fats are not as bad as we have been told. Studies show that even the ‘bad’ saturated fats are not dangerous.

Time magazine about fat food

If we eat only a few carbohydrates than we will have to replace these macronutrients with other macronutrients: fats and proteins.

fats and proteinsIn a Low-Carbs diet, you mainly have to focus on fat and less strongly to proteins (see mistake # 4).

For fats, you choose the best for sources of healthy fatty acids; avocado, coconut oil, olive oil, ghee, butter, fatty fish and nuts.

Some people think they are smart because they do not eat a lot of fat in addition to not many carbohydrates.

After all, if you lose weight from low-carbohydrate and low-fat food than a combination of both should have great results, right?

Well no.

tired because of your dietThis is the biggest mistake you can make.

After all, you are going to be so hungry and you feel so bad that you will not last long, even if you have so much willpower.

You will become demotivated and have little sense to try a new waste attempt.

 

 

Mistake # 4: Eating too much protein

to much proteinBecause fat is still a bit scary for many people, they think they can solve this by simply eating more protein instead of fat.

Proteins certainly have their advantages and they are certainly very important if you want to lose weight. This way proteins provide a feeling of satiety and they prevent you from losing muscle mass.

 

If you eat more protein than your body needs than your body will convert it into glucose. This process is called gluconeogenesis.

KetosisThrough the production of glucose, the body will have to produce insulin, which we try to prevent as much as possible with a low-carbohydrate diet.

It prevents the body from getting into ketosis (a state of fat burning).


Aim at the bandwidth of up to 1.5 to 2 grams of protein per day for every kilo of body weight to prevent gluconeogenesis. If you don’t do sports, you can also finish with less protein.


Mistake # 5: Inadequate sodium intake

salt-jarSame as with fat is sodium extremely dangerous … at least … that’s what the Nutrition Center is trying to tell us.

Some people want to do the same super healthy if they are already following a diet. They also start eating less salt. They have finally learned that salt causes cardiovascular disease.

However, large studies have shown that it has no advantages at all to eat less salt if you want to prevent cardiovascular disease or death from a heart attack.

Eating little or no salt if you eat without a lot of carbohydrates is even a big mistake.

kidney-who-drinksBy eating fewer carbohydrates, your body starts to produce less insulin. And one of the things the hormone insulin does is tell your kidneys to hold sodium.

With the decrease of the insulin values, your body will drain sodium. This goes through the urine and you lose a lot of fluid.

It is of course fun and motivating to see on the scale after a few days that you have already lost 3 or 4 kilos.

However, this is largely moisture that has been drained by decreasing sodium values (and depleting the glycogen stocks).

The sodium that drains your body, however, you do need it.

It is an essential electrolyte and is necessary for a good fluid balance of the body.

 


The discharge of sodium and moisture can make you suffer from headaches, dizziness and feeling light in your head. This makes it difficult to keep the diet full and make it unnecessarily difficult.


boullion It is therefore important to include some extra salt in your diet.

You can do this by adding more salt to your vegetables or by drinking a cup of broth daily.

Aim at 7.5 to 17.5 grams of salt per day.

 

Mistake # 6: Giving up too fast

stop-with-sugarsA low-carbohydrate diet can be maintained very well compared to other diets. However, the first 3 to 4 days will not be easy.

The risk is that you will give up during this period, which you have to pass through. This assuming that you will only start to feel worse as you continue to follow the diet.

Certainly, if you come from a diet that is high in refined carbohydrates and/or added sugars, it will not fall in the first days to avoid eating a lot of carbohydrates.

Stop with Carbohydrates

Normally your body uses its preferred fuel: carbohydrates. If carbohydrates are available, your body will always burn them first before using fats or proteins as fuel.

burning fatIf you do not eat more carbohydrates than your body will have to switch to fat burning. Something that our body in our modern society, where we have access to food 24 hours a day, is no longer used to.

You can then feel weak for a few days as if you have something among the members and get flu. This is normal and will decrease after 3 to 4 days.

If you come from a diet high in refined carbohydrates and/or added sugars than this can get used to in some as a few weeks. It is important that you do not give up, once your body is completely over on fat burning it will be a few more difficult to eat without many carbohydrates.

Mistake # 7: Eating too many calories

unburnt-nutsIf you want to lose weight without eating a lot of carbohydrates than you will have to eat (much) more fat and a little more protein.

Remember that 1 gram fat contains twice as many calories as 1 gram of carbohydrates. You, therefore, need less large portions of fat food than carbohydrate-rich food.

Do not eat a whole bag of nuts because they are very low in carbohydrate. They contain 600kcal per 100 grams and are therefore very high in calories.

energy balanceWeight loss is always a matter of a negative energy balance, even if you want to achieve this by eating without a lot of carbohydrates.

To lose weight you will always have to eat less than your daily calorie requirement. This is different for everyone and can be calculated on this page.

One of the reasons why low-carbohydrate diets work so well is because they eliminate the appetite. As a result, you automatically eat less, so it is not necessary to count calories.


The lack of the need to count calories does not mean that you can eat as much as you want. It is the intention that you eat until you have enough and do not brag again because it is so good.


Tips to eat without a lot of carbohydrates

For those of you who want to try out for a low carbohydrate meal or something they do, I have a few tips below that you can put your food into without a lot of carbohydrates.

Tip # 1: Avoid added sugars

Added SugarsAdded sugars are carbohydrates and also in the worst possible form. They deliver your body calories without delivering nutrients and they let the blood glucose rise quickly.

Because of this rapid rise in blood glucose, your pancreas will have to produce a lot of insulin. That is exactly what must be prevented if you want to lose weight or be healthy.

The problem with added sugars is that they are in many products that you do not even know. This is because manufacturers often use sugar names on their packaging.

For example, there are added sugars in many meat products, sauces and ready-to-use soups, not really foods that you would expect.

In my article on sugar hiding names, you will find the 68 names that manufacturers use for sugar. There are a lot to remember. Fortunately, you can also easily recognize the hidden names.

You recognize the pseudonyms:

  • The use of the term ‘sugar’, ‘syrup’, ‘syrup’ or ‘nectar’ in words such as fructose syrup, maple syrup or wheat syrup.
  • Words ending in ‘ose’ such as dextrose, galactose, lactose and maltose.

Homemade soupThe most effective way to avoid added sugar is to prepare your food using unprocessed foods. With a few exceptions, all ready-to-eat food in the supermarket contains added sugars and/or refined carbohydrates.

Preparing your food yourself on the basis of unprocessed food is also healthier. Another advantage is that your body is really fed, making it less ‘asking’ for food.

 

Tip # 2: Avoid refined carbohydrates

choose-right-carbohydratesIf you want to eat without a lot of carbohydrates, it does not mean that you do not have to eat it at all. That would be downright unhealthy. It is important that the carbohydrates that you eat are of the right type.

Almost as bad as the added sugars are the refined carbohydrates. They are slightly less bad because they sometimes supply something of nutrients to your body. However, the effect on blood glucose is just as disastrous as that of added sugars.

A good example of refined carbohydrates is flour. This is processed in many products such as bread, pasta, pizza, cake and pastries. It is made by extracting the fibers from grains and grinding them finely.

doughThe fibers normally ensure that the glucose can be absorbed slowly.

The result is that these carbohydrates can be converted into glucose much more easily by the body. This will cause a peak in blood glucose and insulin levels.

Avoid refined carbohydrates and go for whole grains (such as oatmeal) and for carbohydrates from unprocessed foods such as vegetables, legumes and fruit.

Tip # 3: Avoid sweetened drinks

No Soft drinksStop drinking soft drinks and fruit juices. There is a burn between drinking soft drinks and an increased risk of insulin resistance, type 2 diabetes and obesity.

Soft drinks and fruit juices cause a big peak in blood glucose because you can drink a lot of sugars in a short time that is absorbed by the blood at lightning speed.

It is much better to eat fresh fruit instead of drinking fruit juice.

 

Fresh FruitsIf you eat fresh fruit, the sugars are slowed down thanks to the fibers. With a glass of fruit juice, these fibers are filtered out. A glass of orange juice contains 4 times as many sugars as an orange that you can also work on in a short time.

The best is drinking water, black coffee, green tea or herbal tea. This, of course, without sugar. You can use a natural sweetener such as Stevia.

Tip # 4: Use less milk and yogurt

stop-with-drinking-milkDairy products are rich in lactose (milk sugar). An exception is a cheese.

The hard cheese types contain no or virtually no carbohydrates. The soft cheeses usually contain minimal amounts of carbohydrates.

Dairy products rich in lactose are: milk, yogurt and cottage cheese.

The worst is the sweetened dairy products/desserts such as custard, pudding and yogurt drink. Here is also added sugar in addition to lactose.

Instead of milk, you can drink a vegetable variant. If you really want to go for 0 carbohydrates, take an unsweetened almond drink.

If you take soy drink or coconut drink, this saves half of your carbohydrates. You have to choose the natural variants and not those with a taste. The variants with a taste contain added sugars.

Instead of yogurt or curd cheese, you can opt for a vegetable variation on yogurt. The natural variants also contain half fewer carbohydrates.

Watch out with vegetable milk replacements such as oat drink and rice drink. Cereals such as oats and rice are very carbohydrate-rich and the milk re-placers made from them are therefore richer in carbohydrates than regular cow’s milk.

What you can do is make kefir from milk. Lactic acid bacteria live on the lactose in milk, which lowers the lactose content.

Did you know that you also do your health a great favor by switching to vegetable milk replacers? You read all about it in my critical dairy review.

Tip # 5: Stop eating bread

eat less breadWith most western people, bread forms the basis of both breakfast and lunch. It is tasty, affordable and you can easily take it with you.

A big disadvantage of bread, however, is that it is very carbohydrate-rich.

One brown sandwich (35 grams) contains no less than 15 grams of carbohydrates, so that does tick.

Another issue with white and brown bread is that it is a source of refined carbohydrates. Bread, therefore, has a negative impact on health (source).

A better alternative to white and brown bread is wholemeal bread. But these carbohydrates are also absorbed quickly because wholemeal flour is used for this. Wholemeal bread also causes blood glucose to rise quickly.

oatmeal breakfastA healthier alternative to bread is oatmeal. Thanks to the fibers in oatmeal, blood glucose does not rise so quickly that insulin levels are better controlled.

Oatmeal is just like bread rich in carbohydrates; the difference is that the type of carbohydrates is much more favorable.

Oatmeal, therefore, fits a low-carbohydrate diet, but you will have to eat it in moderation.

For example, you could replace breakfast sandwiches for oatmeal or a farmer’s omelet.

A farmer’s omelet is made from eggs and vegetables and contains virtually no carbohydrates. Thanks to the proteins you have a long-lasting satisfied feeling so you can go to lunch.

Salad with eggsThe lunch sandwiches can be replaced by, for example, a salad or a soup.

You will have to add a protein source to a salad so that the salad will give you a satisfied feeling and you will not be dependent on snacks in the afternoon.

Protein sources that are low in carbohydrates and suitable and tasty for a salad:

  • Grated cheese (hard cheeses)
  • Fish, for example, salmon, tuna or mackerel from canned or smoked salmon
  • Smoked chicken fillet pieces
  • Nuts
  • Pieces of boiled egg

With a salad, you have to be careful with dressings. Almost all dressings from the supermarket contain added sugars. For a low-carbohydrate dressing, you could make your own vinaigrette based on olive oil. That is even healthier and tastier too.

Another alternative to bread is a soup. Many ready-to-eat soups contain added sugars so pay attention to them when buying.

Nowadays there are also supermarkets that sell fresh soups that are free of additives such as sugar. These consist purely of vegetables and herbs.

Of course, you can also make a soup yourself, it is so delicious and you know for sure that there is no junk. You can put soup balls for protein and a full feeling. Be careful with vermicelli, these are refined carbohydrates.

sprouted wheat breadYou really can not do without your familiar sandwiches than you can always buy low-carbohydrate sandwiches (in the supermarket or online). These contain less (depending on the brand) carbohydrates than ordinary sandwiches.

Legally low carbohydrate bread contains at least 30% fewer carbohydrates than just bread so that makes a difference. And if you eat less bread than you can reduce a lot of carbohydrates.

 

Tip # 6: Use low-carbohydrate flour

If you like to be in the kitchen with all kinds of recipes, it is good to know that you can exchange your familiar wheat flour for Almonds groundlow-carbohydrate variants.

Wheat flour consists of 76% carbohydrates which makes it unsuitable for a low-carbohydrate diet.

Alternatives are flours made from nuts or coconut.

For example, almond flour consists of 11% of carbohydrates and coconut flour for 21%. That is a lot less than wheat flour.

Almond and coconut flour, unlike wheat flour, do not contain gluten, which means that the texture will not be the same.

These flours are best suited for soft bakery products such as pancakes and muffins.

Tip # 7: Eat low-carbohydrate snacks

healthy snacksIf people want to eat without a lot of carbohydrates, they are often focused on the main meals.

Snacks and snacks are often rich in carbohydrates and by also watching the snacks a lot of carbohydrates can be saved.

Eating cookies and bars as a snack is best not to do at all. These are rich in carbohydrates and also of the wrong type (added sugars and refined carbohydrates).

Did you know, for example, that 100 grams of gingerbread contains 70 grams of carbohydrates of which 39 grams are added sugars? A slice of gingerbread as a snack is therefore fatal if you want to eat without a lot of carbohydrates.

Make a habit of healthy and low-carbohydrate snacks.

Low carbohydrate snacks:

  • Raw vegetables (radishes, peppers, cucumbers, tomatoes, gherkins, olives, celery)
  • Fruits that are low in carbohydrates; avocado, lime, lemon, raspberry, cantaloupe melon, coconut, strawberry, peach, watermelon, apple, orange
  • A handful of nuts
  • A piece of hard cheese
  • A slice of chicken fillet
  • A piece of sausage (not really healthy but low in carbohydrate)
  • A boiled egg
  • Cheesy pop (a kind of popcorn made from 100% cheese)

If you want to buy a ready-to-eat snack, you should search for bars that are high in protein while being low in carbohydrates.

 

Tip # 8: Eat more vegetables and fewer potatoes

more vegetables and fewer potatoes

At dinner, you can replace the potatoes for a few large extra shovel vegetables. Potatoes with 17 grams of carbohydrates per 100 grams are pretty rich in carbohydrates. This while most vegetables only contain about 2 to 3 grams of carbohydrates per 100 grams.

Vegetables are very important if you want to eat without a lot of carbohydrates. By eating low carbohydrates you also vegetables-cookingautomatically eat less fiber. However, these are important for your health and your intestinal flora.

Because vegetables are low in calories and low in carbohydrates, but are high in fiber, they are ideal for filling your stomach. With a full stomach, you eat less which helps to drain more quickly

From vegetables, you do not have to worry about eating too much. Be careful with starchy vegetables such as potato, parsnip and sweet potatoes. These are rich in carbohydrates. Like most types of legumes and beans.

Ordinary potatoes can also be replaced for a small portion of sweet potatoes. Just like ordinary potatoes, these are rich in carbohydrates but have the advantage that these carbohydrates are delivered to the blood more slowly.

Tip # 9: Ask for vegetables instead of fries in a restaurant

Eating out can be a challenge if you want to eat without lots of carbohydrates. With almost every dish you get standard fries, potatoes or bread.

Ask for extra vegetables in a restaurant instead of fries or potatoes. That way you can eat out without eating a lot of carbohydrates.

Tip # 10: replace pasta for low-carbohydrate paste

Pasta is a no-go if you want to eat without lots of carbohydrates. Nevertheless, anyone who loves Italian can still eat his favorite dishes. This with a minimal adjustment.

Pasta is made from wheat flour and is very carbohydrate-rich. This carbohydrate-rich paste can be replaced for low-carbohydrate variants.

Some supermarkets and web shops sell low-carbohydrate pastes. This paste contains very little or no carbohydrates at all. courgettiThey are then, for example, made from natural fibers that your body can not digest, so they do not deliver energy.

Another option is to replace your pasta for Courgetti.

Courgetti is spaghetti strings that you make from zucchini. You do this with a spiral cutter.

 

Tip # 11: Replace white rice for cauliflower rice

White rice is also very rich in carbohydrates. Because the rice is stripped of its fibers, the carbohydrates are also quickly absorbed.

If you want to cook with rice, you can better choose brown rice. Thanks to the fibers, the carbohydrates are broken down Cauliflower riceless quickly and absorbed as glucose in the blood.

Better still, your rice has been replaced for cauliflower rice.

This is ‘rice’ made from small pieces of cauliflower chips.

Another alternative to white rice is quinoa. This contains a lot of carbohydrates but the advantage is that these are slow carbohydrates. It is also rich in proteins and contains all 9 essential amino acids.

Tip # 12: Be more generous with fat

If you do not eat a lot of carbohydrates than you will have to get your calories from somewhere else. These will have to come olive oil saladfrom fats for an important part. For this, you will need to be more generous in the use of healthy fats.

So you can be more generous with the olive oil over the salad. If you make a green smoothie, you can add a tablespoon of coconut oil for example. This gives your body healthy MCT fatty acids, it makes your smoothie nice and creamy and it makes you feel satisfied.

You can prepare your food in coconut oil, Ghee or olive oil. Again, you can again be generous with the fat.

Also, for beef with greasy edges, you do not have to be afraid if you want to eat low in carbohydrates. Eat this safely.

Tip # 13: Replace crackers for linseed crackers

Crackers are made from wheat flour and rich in carbohydrates. You can replace this for linseed crackers. These contain far linseed crackersfewer carbohydrates and have a number of important benefits.

One of the advantages is that they are rich in fat. And that is exactly what you should eat more if you want to eat low on carbohydrates.

The fatty acids are derived from the flaxseed and these are healthy fatty acids.

Another important advantage of linseed crackers is that they are rich in dietary fiber.

If you do not eat a lot of carbohydrates, you always run the risk of getting too little fiber, which is nicely covered with flaxseed crackers.

Tip # 14: Eat unprocessed meat

SteakMeat does not naturally contain carbohydrates. Nevertheless, there are many types of meat that contain carbohydrates in the supermarket. This is because they have been processed with binders and/or are marinated. Use is often made here of added sugars in the form of dextrose or glucose syrup and carbohydrates in the form of starch such as potato or wheat starch.

Therefore, only buy unprocessed meat which is not marinated such as chicken fillet, turkey fillet, steak or beef rags.

For meat products, choose the best chicken fillet, turkey breast or roast beef.

Breaded meat (such as schnitzel) and fish (such as fish fingers) does not fit into a low-carbohydrate diet. The breadcrumbs are made from carbohydrate-rich grains such as wheat and corn.

Tip # 15: Be careful with vegetable meat substitutes

Every now and than vegetarian food is good for health and with the wide range of vegetable meat substitutes this is made very easy.

If you are going to buy a meat substitute, always read the packaging carefully. Some meat substitutes contain very few carbohydrates, while some may contain a lot of carbohydrates.

If you want a meat substitute that hardly contains any carbohydrates, you can look at tofu or tempeh. The meat substitutes with crispy crusts or breaded contain the most carbohydrates.

Tip # 16: Skip a meal

Fasting Be Back SoonIf you skip a meal, you naturally do not get any carbohydrates inside. I understand that you could have thought of that yourself, but I mention this because it has a number of other advantages. Benefits for health and for weight loss.

By eating nothing after supper and eating again the next day with lunch you have a period of roughly 16 hours in which you do not eat anything. This is called intermittent fasting in the world of weight loss.

Your body will increase the production of human growth hormone by fasting and increase insulin sensitivity. This is beneficial Intermittent Fasting schedulefor health and to lose weight.

With intermittent fasting, you can lose more weight than you would expect on the basis of the calorie restriction, and that is what makes it so interesting.

There are all kinds of variances on intermittent fasting to put it into practice. The simplest is simply to skip a meal occasionally.

If you want to know more about this, read my article about intermittent fasting.

 

 

Recipes to eat without a lot of carbohydrates

Eating without carbohydrates can be very tasty. And because I have 3 delicious low-carbohydrate recipes for you to prove. One for breakfast, one for lunch and one for dinner.

Recipe 1: Breakfast without many carbohydrates

avocado-egg-salmon

It is good to eat relatively high amounts of protein at breakfast. Proteins are more difficult to digest than carbohydrates, causing the body to burn more calories to digest them. Proteins also provide a full feeling for a longer period of time.

People who eat a lot of protein at breakfast eat 135kcal less during the day.

Enough theory. Time for the recipe: stuffed avocados with egg and smoked salmon.

This is what you need (for 2 people):

  • 2 avocados
  • 60 grams of smoked salmon
  • 4 eggs
  • To taste salt and ground black pepper
  • Ground Chile peppers
  • Fresh dill

Preparation

  1. Preheat the oven to 220 degrees and remove the oven plate.
  2. Cut the avocados over the length and remove the kernel. If you have small avocados, hollow them a bit further with a spoon, so that the egg fits into the avocado.
  3. Place a piece of parchment paper on the oven plate and put the avocados on it and place some strips of smoked salmon on the avocado.
  4. Break an egg over a dish. Scoop out the egg yolk with a spoon and pour the egg white into the avocado. Then cover this with the egg yolk.
  5. Sprinkle salt and pepper over the avocados to taste and place in the oven for 15 to 20 minutes.
  6. When the eggs have hardened, remove the avocados from the oven. Sprinkle some ground Chili pepper and fresh dill over before serving.

Recipe 2: Lunch without lots of carbohydrates

ShrimpsoupEspecially in the cool season, it is nice to have something to eat, with your lunch, which is savory and warm.

This Brazilian shrimp stew is low in carbohydrates but provides you with the necessary proteins and fats so that you can keep it going until dinner.

Shrimp have 19 grams of protein per 100 grams and that at 0 grams of carbohydrates and only 90kcal.

They are also rich in vitamins, minerals and the omega-3 fatty acids that are important for health.

The olive oil and coconut milk in this recipe provide the healthy fatty acids.

Ingredients:

  • 750 grams of fresh and peeled shrimps
  • 60 ml extra virgin olive oil
  • 1 clove of garlic
  • ¼ onion
  • 1 red pepper
  • 50 grams of fresh coriander
  • 1 can of 400 grams with tomato cubes (with Chile)
  • 250 ml of coconut milk
  • 1 tablespoon of chilies paste
  • The juice of half a lime
  • Salt and ground black pepper to taste

Preparation:

  1. Clean the onion and cut it fine.
  2. Heat the olive oil in a saucepan and fry the onion in the oil for a few minutes.
  3. Cut the red pepper finely.
  4. Squeeze the garlic clove with a garlic press over the pan and fry it along with the red pepper.
  5. Add the tomato cubes from canned with the shrimps and finely chopped coriander. Put a lid on the pan and let it simmer until the shrimp are cooked.
  6. Add the coconut milk and the chilly paste and heat it for a while without letting it boil.
  7. Finally, add the lime juice and pepper and salt to taste.

Recipe 3: Dinner without lots of carbohydrates

cauliflower pizza

You do not have to miss your favorite pizza if you are going to eat without lots of carbohydrates. Where normal pizza dough is very carbohydrate rich, there is almost no carbohydrate in this pizza base. This is due to the cauliflower of which you make this soil – instead of dough.

The cauliflower pizza base can be invested with your own favorite toppings to finish it all to your own taste.

This pizza base is hard on the outside and soft on the inside, as befits a good pizza base.

Ingredients:

  • 1 small cauliflower
  • 2 eggs
  • 2 cloves of garlic
  • 150 grams of grated mozzarella
  • 10 grams of fresh parsley
  • ¼ tsp salt

Preparation:

  1. Preheat the oven to 220 degrees and place a piece of parchment paper on the oven plate.
  2. Cut the cauliflower into large pieces and put them with the garlic cloves in a food processor. Let the food processor run until you have fine pieces of cauliflower.
  3. Put the cauliflower in a microwave dish and put it in the microwave for 3 minutes.
  4. Let the cauliflower cool down and than mix ¾ part of the mozzarella with the eggs, the parsley and the salt.
  5. Remove the hot oven plate from the oven and spread on the cauliflower mixture. Make a circle of about 30 centimeter diameter. It is the intention that your pizza base will be about half a centimeter thick.
  6. Put the oven plate back in the oven and bake it for about 40 minutes until the edges start to turn brown.
  7. Remove the pizza base from the oven and cover it with your favorite toppings and the remainder of the mozzarella cheese.
  8. Replace the pizza base for a minute or 5 so that the toppings can get hot.

Enjoy your meal!

The Bottom Line

Low-Carbs diet restricted carbs, such as those found in sugary and processed foods, pasta and bread. They’re high in protein, fat and healthy vegetables.

Studies show that they can cause weight loss and improve health.

When following a Low-Carbs diet, it’s important to choose foods that are highly nutritious, yet low in carbs.

Some foods should be minimized, while you’re better off avoiding others altogether. Your choices will depend on your personal carb tolerance.

The Renegade Diet plan Check it OUT HERE!!

 

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

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