Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

low carbohydrate diet healthy (Bread, Potato, Pasta, Rice)

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.

With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.

After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!

Here is what you will learn:

  • How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
  • 7 possible dangers of the extremely low-carbohydrate diet
  • What are good and bad carbohydrates, including an A food products list
  • What a complete low carbohydrate weekly menu looks like
  • 9 delicious low-carbohydrate diet recipes that can be made quickly

What is a low-carbohydrate diet?

A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.

To determine exactly what the low-carbohydrate diet entails, we examine a number of things:

  • Why should you follow a low-carbohydrate diet?
  • Are you fat from fats or from carbohydrates?
  • How many carbohydrates do you need per day?
  • Good versus bad carbohydrates
  • What types of low-carbohydrate diets are there?

Why should you follow a low-carbohydrate diet?

The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.

If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

Carbohydrates Primitive man versus modern man

Incidentally, there is still an important caveat on these percentages …

At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.

We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.

In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:

  • Processed carbohydrates are very cheap to produce, so attractive to the consumer
  • Governments have labeled (saturated) fats for decades as the enemy in obesity
  • The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)

In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:

Historical Diets vs Standard American Diet

 

To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.

Are you getting fat from fats or from carbohydrates?

The American cardiologist Robert Coleman Atkins came in 1972 with the idea of deleting carbohydrates from your diet. This he replaced with proteins and (saturated) fats.

To this day, the majority of health authorities and the media denies its findings. According to them, fats are still the enemy, especially saturated fats such as coconut oil and butter.

But meta-analyzes (a cluster of studies) show that saturated fats are not dangerous.

Contrary to what many people would think, several studies show that a low-carbohydrate diet is more effective than a low-fat diet for weight loss.

This was already known in 1863, by the first popular diet book: Letter on Corpulance by William Banting. A carbohydrate-restricted diet is recommended in people who are overweight and obese, a way that most doctors used successfully at the time.

A study even shows that if you eat 300 calories a day with a low-carbohydrate diet compared to a low-fat diet, you still lose 18% faster.

Why do you lose weigth on a low-carbohydrate diet?

This has mainly four main reasons:

  1. The production of insulin decreases, and fat is only stored when the values are too high
  2. By eating more proteins and fats you become more saturated
  3. The saturation leads to a low feeling of hunger, so you end up consuming fewer calories
  4. Your body is forced to switch from sugar burn (the glucose that you get from carbohydrates) to fat burning

If you look at these reasons, you may want to switch directly to a completely carbohydrate-free diet.

Yet I do not recommend that to you, because it is NEVER smart to completely exclude one of the macro-nutrients from your diet.


In summary: a low-carbohydrate diet is not only twice as effective as a low-fat diet, but it is also easier to maintain.


How many carbohydrates do you need per day?

According to the Nutrition Center, which gets a lot of advice from the Health Council, we would have to get 40 to 70% of our energy from carbohydrates if you want to eat healthily.

I do not find a reference to this statement anywhere. The largest nutritional authority in most western countries does not make source references from their site. You will have to believe them on their word.

And is it smart to take something indiscriminately? Nope!

The Health Council also consists of professors who work for universities. Many of the universities have links with industry and are sponsored in conducting research. It is the conflict of interest in the square!

So in the trash!Trash can

We continue looking for the truth …

The Institute of Medicine recommends that you consume a minimum of 130 grams or carbohydrates per day because according to them this is the average minimum use of glucose that needs every day. I can not find any study (s) for this, but at least they give an explanation.

Unfortunately, their statement is not entirely true.

There are certain neurons in the brain that can only function on glucose, but other parts of the brain do fine with ketones (a by-product in the burning of fat).

If you eat few carbohydrates, some brain parts use ketones as an energy source instead of glucose.

Yet research shows that if you do not eat carbohydrates at all, your body can produce glucose from proteins and fats via a process called gluconeogenesis. This is a cumbersome process, so I do not recommend it.


To sum up: the theory, we would not need any carbohydrates at all. Later I will tell you what possible dangers are behind an extremely low-carbohydrate diet.


Sugar burning versus fat burning

The vast majority of our society are actually “sugar junkies”.

Of course, I do not mean that is offensive, but more like a joke with a core of truth …

What I mean by sugar junkies is that people continuously use glucose (which you get from carbohydrates) as an energy source.

Sugar Junkie


The majority of our society are “sugar junkies”.


The reason for this is that people eat carbohydrates throughout the day. Because of this they hardly burn fat. This is because it is much easier for the body to convert glucose into energy than fats.

I am going to teach you something that is likely to change your vision about carbohydrates, especially processed carbohydrates, possibly for good.


As soon as you take in carbohydrates, your body switches DIRECT to sugar burning and stops burning fat … EXCEPT after exercising!


Do you already understand where this is going?

If it’s okay … because if you want to burn fat all day, there are only two rules:

  1. Eat little to no processed carbohydrates throughout the day
  2. Bulk your carbohydrates after exercise!

Followed: you are a real fat burning machine!

You don’t exercise every day (or maybe almost never)? Then go for a few minutes to jump around, dance, push or whatever before eating carbohydrates.


To burn fat instead of sugar, your body needs to adjust, something that usually lasts 1 to 2 weeks. In this time you can feel dizzy and energy-free, but see that as a good sign!


The reason why this adaptation takes a while is that if you have been eating carbs for years, your body has failed to burn fat.

You can compare it with having a driving license, but have not driven for years. Then you have to regain everything you have learned.

A disadvantage of burning fat is that you can get a bad breath. The by-product of fat burning is ketones, which have no fine smell.


To sum up: most people in our society only burn sugars instead of fats because they continuously eat sugars and carbohydrates.


3 types of low-carbohydrate diets + how much weight you will lose

Normally low-carbohydrate diet: 100-150 grams per day

This, in my opinion, is what you can call the ‘normal’ low-carbohydrate diet. Actually, the term ‘original’ is even better. With this quantity, you go back to the original quantity that hunter-gatherer societies used.

You can still enjoy fruit, nuts, seeds and occasionally a portion of carbohydrates such as oats, quinoa, buckwheat, etc. You could also eat a sandwich every day, a little pasta, a few potatoes or some rice.

In short, with this, you can continue to enjoy in moderation a number of carbohydrate-rich products where you lose fat in the meantime.

Fanatics low carbohydrate diet: 50-100 grams per day

Here you go a step further. You only get your carbohydrates from vegetables, fruit, nuts and seeds and a portion of oats, pasta, potatoes or rice is really nil.

The latter is more of a small addition, such as on a salad.

Extremely low carbohydrate diet: 20-50 grams per day

This is the most extreme variant there is.

Here you can actually only eat products that contain very few carbohydrates such as vegetables, nuts and seeds. In addition, you can still eat a piece of fruit, but it must be low in carbohydrates, and therefore, for example, not a banana.

This is the form in which you have the maximum results in fat burning!

What do you have to think about? See the chart below:

fig-1-low carb-vs-low fat-weight-lost

Most studies of low-fat diets allowed up to 30% of daily calories to come from fat, with one study having a very low-fat diet (<10% daily calories from fat). Studies with low-carbohydrate diets limited carbohydrates to 20 grams/day.

After comparing and summarizing five studies with 447 dieters, the conclusion was that low-carbohydrate, non-energy-restricted diets are at least as effective as low-fat energy-restricted diets after 1 year.

Translation: If you eat vastly fewer carbs, you don’t have to pay all that much attention to your total calories to lose as much weight as you would if you counted your calories and your fat. That being said, you can’t be eating pounds of butter and expect to be skinny.

Foster, GD, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.

Another research shows similar results.

Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.

Details: 63 individuals were randomized to either a low-fat diet group or a low-carb diet group. The low-fat group was calorie restricted. This study went on for 12 months.

Weight Loss: The low-carb group lost more weight, 7.3% of total body weight, compared to the low-fat group, which lost 4.5%. The difference was statistically significant at 3 and 6 months, but not 12 months.

Low fat vs Low Carb vs Mediterrean Diet

 

 

 

 

 

This diet form is also recommended for people with type 2 diabetes. With this diet, they can in most cases reverse their disease within 8 weeks.


In summary: with an extremely low-carbohydrate diet you can lose about 1 kilo per week, and you have outliers that lose 1.5 kilos per week.


Behind the extreme low-carbohydrate diet there are a few possible dangers …

7 possible dangers with an extremely low carbohydrate diet

inuitAs said, your body does not necessarily need carbohydrates for glucose. This can also be produced by the body from proteins or fats.

There are also peoples such as the Inuit and the Masai who have very little access to plant food but are in excellent condition. In the right image, you see an Inuit family.

The experience in practice for some Westerners is different. There are a number of complaints that can arise with an extremely low carbohydrate diet.

Possible risk # 1: tired and lethargic

When you eat really few carbohydrates, some people report that they experience (very) little energy. This may be because they still have to get used to the diet, but also in the long term, some people feel tired and slow.

Yet there are also people with positive experiences, possibly these are people who do not exercise much. So you should test for yourself to how far you can go, but despite that, I always recommend people to follow a normal low carbohydrate diet of 100-150 grams per day.

Possible danger # 2: psychological complaints

In the long term, an extremely low-carbohydrate diet can lead to psychological problems.

For example, your cognitive function in working memory would be worse compared to a carbohydrate-rich diet.

Possible danger # 3: suffer from muscle soreness

People who do explosive strength training, such as weight lifting, report having too little recovery from their muscles.

This is because when you eat carbohydrates, you produce growth hormones, such as HGH. This amount of hormones is lacking in an extremely low-carbohydrate diet.

If you do not do explosive strength training, this can probably succeed.

Possible danger # 4: eating too little fruit

There are a lot of carbohydrates in fruit. For example, in banana per 100 grams something like 20 grams of carbohydrates, in an apple 14 grams and a strawberry 8 grams. In general, there is less in vegetables, such as 7 grams per 100 grams in a broccoli.

More and more people become fat of fruit because it contains so many sugars, but research shows that you even waste fruit. With every 100 grams of fruit, you lose every day after 6 months, you will eat 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

If we look purely at health, research shows that the chance of premature mortality (for example due to cancer) is lowest when you eat 300 grams of fruit and 375 grams of vegetables per day. I know what you think: but that is unfeasible!

That is indeed true for most people. With a western diet like in most parts of Europe and the USA, 95% of the population does not even get 200 grams of vegetables a day. Yet this does not detract from this proven fact. Incidentally, you can get far with a big green smoothie.

But suppose you get that 300 grams of fruit from 100 grams of banana, 100 grams of apple and 100 grams of strawberries. Then you come to 45 grams of carbohydrates. With some vegetables, nuts and seeds you can easily get above 50 grams per day.

In short, with an extremely low-carbohydrate diet of 20-50 grams of carbohydrates per day, you do not meet your amount of fruit per day, and you miss essential nutrients.

Did you know that the Australian government started the “Go for 2 + 5” campaign in 2005? You are advised to eat 2 servings of fruit (300 grams) and 5 servings of vegetables per day (375 grams).

Look, that is communicating honestly to your citizens!

This is in contrast to the Nutrition Centers in Western Europe and the USA that keeps it in their Disc of Five with 2 pieces of fruit (200 grams) and 250 grams of vegetables per day.

Possible danger # 5: irregular menstrual cycle

If you follow an extremely low-carbohydrate diet you may get an irregular menstrual cycle or even amenorrhea.

Amenorrhea means that your menstrual cycle has been absent for 3 months. This problem can arise if you consume too few calories, eat too few carbohydrates, weight loss, stress or too much exercise.

Amenorrhea occurs because different hormones drop in level, such as the GnRH hormone, that starts the menstrual cycle.

The evidence that an extreme carbohydrate diet leads to menstrual problems is still scarce and only occurs over a long time.

Possible danger # 6: iodine deficiency

Bread is baked in bread with iodine added. This has been done because the vast majority of caucasian people have an iodine deficiency. The recommended daily allowance is 150 micrograms.

In case of a deficiency of iodine, you can develop an enlarged thyroid gland (called goiter) that can cause diarrhea, palpitations, shortness of breath, etc. (source)

According to the food center, we should therefore not leave bread. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Yet there are many more alternatives to bread. But you have to be careful that if you leave bread you get enough iodine.

Here is a list of products with the highest iodine content. 

food-salt-content-chart

Possible danger # 7: delayed thyroid gland

When you eat really few carbohydrates, you can get a delayed thyroid gland. This is because you make too little insulin without carbohydrates.

It is true that insulin is the fat storage hormone, but only if it is present in high quantities. Insulin has many more functions.

A delayed thyroid gland will slow down your metabolism.

Here you will find a number of disadvantages. Please note that this is an extreme carbohydrate diet, not a moderate diet.

3 catch of the low-carbohydrate diet

Catch # 1: temporarily feeling bad

Some people think they are getting more energy from low-carbohydrate food, but in the first 1 or 2 weeks, they feel bad.

That is not surprising, because your body has to adapt to your new diet. Because you eat fewer carbohydrates, your body is forced to burn fat. You need 1 to 2 weeks for this adjustment.

So do not be surprised if you temporarily do not feel that good.

Catch # 2: lost weight quickly

In the first week of a low-carbohydrate diet, you can lose a lot of pounds, but that is mainly water/moisture and no fat.

This is because your glycogen (sugar supply) runs out in the first week. Glycogen retains water, so this water also disappears due to the disappearance of the glycogen. The kidneys also lose water.

Only after the first week does you burn fat.

Catch # 3: no diet

The carbohydrate-restricted diet should not be seen as a diet. A diet means a temporary adjustment nowadays, and they always give temporary results.

Originally, ‘diet’ means a ‘habit of living’, but this meaning has since become ‘deteriorated’.

So you can see it better as a low-carbohydrate lifestyle instead of a diet, and to be even more precise … it is basically an unprocessed low-carbohydrate lifestyle.

For the skill, you can shorten it to OKL. So tell your friends: I am working on the OK lifestyle!

Benefits of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following advantages:

  • Very stable blood sugar level
  • No more dips after a meal
  • Little hunger due to more satiety
  • Constant energy level
  • Easier to maintain than low-fat diets
  • More effective than low-fat diets
  • You are going to burn fat!

Disadvantages of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following disadvantages:

  • Difficult to sustain in the first 1 to 2 weeks
  • Bad breath due to ketones
  • The 7 possible dangers (already mentioned)

Where are carbohydrates actually in?

This is actually a catch!

Did you know that carbohydrates are actually very healthy?

I understand that I’m confusing you now … but it’s easy to explain.

Fruit, vegetables, nuts and seeds also contain carbohydrates! These are the natural sources of carbohydrates.

This is in contrast to the processed carbohydrates. The major disadvantage of processed carbohydrates is that they are stripped of their fibers, while these fibers inhibit the rise in blood sugar levels.

Carbohydrates also contain hardly any vitamins and minerals. For processed carbs, think of cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

In addition to the distinction between processed and unprocessed carbohydrates, we also have the difference in fast and slow sugars.

In the vernacular, carbohydrates are actually slow sugars, but fast sugars also belong to the carbohydrates.

The difference between the two is the speed at which the product influences blood sugar levels. The higher it peaks, the more insulin is produced, the greater the chance of fat storage.

Voorbeelden van snelle suikers sterven in (veel) producten zijn toegevoegd, zijn:

  • Sucrose (regular table sugar)
  • Lactose (milk sugar)
  • Fructose (fruit sugar)
  • Etc……

Here you will find sugar names that the food industry uses regularly.

Actually, every ingredient that contains the word sugar ends with ‘ose’, and every ingredient that contains the word syrup or syrup falls under the quick sugars. Here you will find a list of all the sugar names that you prefer to avoid.

The slow sugars often involve starchy products. Starch must first be converted by the body, in contrast to fast sugars. That is why we also call starchy products ‘slow sugars’.

Examples of starchy products are:

  • Cereals such as wheat, corn, rice, but also oats, quinoa and buckwheat
  • Grain products such as pasta, bread, crackers and waffles
  • Root vegetables such as potatoes and beets
  • Processed food such as chips, biscuits and cake

Low carbohydrate diet? Use this food products list

Low Carb Food List

Follow low carbohydrate diet with these recipes examples

In order to keep you as close as possible to a diet, I have worked out a number of recipes for you!

For more detailed cooking instructions and variation tips per recipe, I refer you to The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle 

To help you get started and give an impression of the dishes, I hereby give you a weekly menu. These are for breakfast, lunch and dinner/dinner.

Make sure that all recipes are suitable for 2 people!

9 tasty low-carbohydrate diet recipes

For each meal, namely breakfast, lunch and dinner/supper, I have 3 delicious low-carbohydrate recipes below for you.

Enjoy it!

3 low-carbohydrate breakfast recipes

Breakfast # 1: Omelette with mushrooms, broccoli and cumin

Omelette with mushrooms, broccoli and cumin

What do you need:

  • 2-4 organic eggs
  • 300 g of broccoli
  • 25 g of grated cumin cheese
  • 100 g mixed mushrooms, in slices
  • 2 tsp olive oil

Method:

  • Cook the broccoli al dente. Then rinse immediately under cold water.
  • Heat 1 tsp olive oil in a small frying pan and add the mushrooms. Add salt and pepper to taste.
  • Heat 1 tsp olive oil in another frying pan and break the eggs. Place the cheese around the egg yolks, a part of the broccoli and the mixed mushrooms.
  • Let the eggs solidify and melt the cheese, and then serve on two plates.
  • Garnish with the remaining broccoli.

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

What do you need:

  • 400 ml of vegetable milk
  • 100 g oatmeal
  • 1 hand of blueberries fresh or from the freezer, washed
  • 1 banana, in slices

Method:

  • Bring vegetable milk to the boil and add the oatmeal. Let it simmer gently until the porridge thickens.
  • Turn off the heat and let the porridge stand for another 5 minutes. Add the blueberries and the banana and stir.
  • Spoon the porridge into bowls and add some honey if necessary.

Breakfast # 3: Quinoa pancakes with dates and walnuts

Breakfast # 3: Quinoa pancakes with dates and walnuts

What do you need:

  • 2/3 cups of Quinoa
  • 2/3 cups of water
  • 1 egg
  • 1 hand of dates
  • 1 hand of walnuts

Method:

  • Mix the Quinoa, the water and the egg in a bowl and stir well until a uniform paste is formed.
  • Use a frying pan and heat some coconut oil. Use half of the batter to form 1 pancake.
  • Serve the pancakes with the dates and walnuts.

3 low-carbohydrate lunch recipes

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

What do you need:

  • 1 head of iceberg
  • 200 grams of smoked salmon
  • 1 avocado
  • 1 bell pepper, a color of your choice
  • 10 mushrooms
  • 1 hand of bean sprouts
  • pepper and salt

Method:

  • Cut the peppers, mushrooms and avocado into pieces.
  • Cut the salmon.
  • Put all the ingredients in a bowl, add the pepper and salt and mix well.
  • Wash the iceberg lettuce and remove 6 nice leaves from the crop.
  • Spoon the mixture onto the lettuce leaves and sprinkle some bean sprouts over it.
  • Fold the wrap and fasten with a skewer.

Lunch # 2: Fried eggs with vegetables

Lunch # 2: Fried eggs with vegetables

What do you need:

  • 2 eggs
  • ½ onion (white or red)
  • ½ clove of garlic
  • 1 cm of fresh ginger
  • ½ stalk of celery
  • 2 carrots
  • 2 mushrooms
  • ½ t turmeric
  • salt and pepper

Method:

  • Beat the eggs and add some salt and pepper.
  • Cut the half onion into rings.
  • Peel the ginger and cut it as finely as possible.
  • Cut the celery and carrot into slices that are as thin as possible.
  • Put everything together and add the garlic (pressed) and the turmeric.
  • Put a dash of oil in the pan and add the beaten eggs. Sprinkle with the ingredients and bake until the omelet comes free from the pan.

Lunch # 3: Apple salad

Lunch # 3: Apple salad

What do you need:

  • 2 apples
  • 1 mandarin, in parts
  • 75 gr of celery
  • 75 gr of celery
  • 175 gr mixed lettuce
  • 1 hand raisins
  • 1/5 lemon, the juice & the peel
  • 1 el stevia
  • 1 tbsp olive oil, Extra Vierge
  • 1 tbsp nut oil
  • Pepper and Salt

Method:

  • Peel the apples and cut into cubes.
  • Then peel the mandarin and use the segments for the salad
  • Cut the celery into strips.
  • Sprinkle the apple slices with half of the lemon juice and lemon zest.
  • Fry the walnuts with 1 tbsp stevia for a sweet taste.
  • Make a dressing of the remaining half of the lemon juice, olive oil, walnut oil and salt and pepper.
  • Add all the ingredients in a large salad bowl

3 low-carbohydrate dinner/supper recipes

Dinner # 1: Stewed leeks with chicken

Dinner # 1: Stewed leeks with chicken

What do you need:

  • 2 thin leeks
  • 1 onion
  • 2 chicken fillets
  • 1 stock cube
  • 1 clove of garlic
  • 2 tbsp olive oil
  • few sprigs of thyme and parsley
  • nutmeg
  • pepper and salt

Method:

  • Cut the dark green from the leeks, chop into rings and rinse the leek.
  • Heat the olive oil in a pan and fry the leeks. Add the sprigs of thyme and parsley.
  • In the meantime, cut the chicken and onion into pieces and squeeze the garlic. Heat in a pan some olive oil and fry the onion for about 3 minutes with the garlic.
  • Then add the chicken and fry it light brown.

Dinner # 2: Broccoli with goat’s cheese and quinoa

Dinner # 2: Broccoli with goat's cheese and quinoa

What do you need:

  • 1/2 broccoli, in rose
  • 1 small pot of lentils
  • 150 grams of rocket
  • 150 grams of soft goat’s cheese
  • 150 grams of quinoa bunch of parsley

Method:

  • Boil the quinoa in about 12 minutes.
  • Put a big splash of olive oil in a frying pan and add the broccoli florets.
  • Meanwhile, put the lentils in a colander and add them to the broccoli.
  • Now add the goat’s cheese to the vegetables and let it melt through.
  • Finally, add the quinoa and the arugula to the pan and the dish is ready to serve!

Dinner # 3: Tuna fillet with steamed vegetables

Dinner # 3: Tuna fillet with steamed vegetables

What do you need:

  • 2 slices of tuna fillet, each 150 g
  • 2 tsp olive oil
  • 2 shallots
  • 1 onion
  • 1 clove of garlic
  • 1 tsp finely chopped parsley
  • 150 g of green beans
  • 150 g of cauliflower

Method:

  • Rub the tuna steaks with the olive oil and let stand for at least 15 minutes.
  • Cut the green beans in half, cut the broccoli into small florets and put them together in a steam basket in a steamer.
  • Peel the shallots and cut into thin parts. Fry them in a pan with some olive oil.
  • Cut the onion into half rings and squeeze the garlic. Add both to the shallots in the pan.
  • Fry the tuna steaks on a grill plate and roast them for about 5-7 minutes
  • Put the steamed vegetables on the plates, serve the tuna steaks and garnish with the shallots, onions and garlic. Sprinkle the parsley over it.

Discover more than 365 low-carbohydrate recipes that are easy to make

Do you want more low-carbohydrate recipes that you prepare in a tasty, simple and varied way?

The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle

The Big Book of Low-Carb Recipes’ is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. And if you thought that a low-carb lifestyle meant eating unlimited amounts of unhealthy, fatty foods, then think again! The key to success is eating the right type of carb alongside good sources of protein and fat. By focusing on unrefined carbohydrates- and eating these in carefully controlled amounts- you can keep blood sugar levels steady, have heaps of energy, and feel full for longer. Featuring innovative, delicious and nutritionally balanced dishes, ‘The Big Book of Low-Carb Recipes’ provides a safe and responsible blueprint for low-carb eating.

If you are looking for a good food steamer? Check this one out!!

 

Important: Leave your reaction and any additions below.

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

10 Comments Add yours
  1. hello Tommy,

    You have certainly opened up my eyes.  Before today my experiences with low carb choices were mostly beer related. Yes, that is right there is low carb beers too.

    I am very interested in the pie chart you showed about the eating habits of primitive man.  I have never seen such information or even thought about it until now.  You highlighted to me that they survived for thousands of years untainted by the rubbish deep fried food or processed food  I struggle to find alternatives for.

    I also got your point about a balanced, middle of the road pathway between no carbs and high carbs.  Great advice for life in general , not just your eating habits.

  2. Wow, what an interesting read. 

    It’s great to read that you can still eat carbs, as I find it is very difficult to cut these out of your diet totally. 

    One thing I battle with is to give up breakfast cereal. I know most of these are processed and are not so good for you, but I find eating eggs just doesn’t get me through the morning without having to snack. I like oats too, but get sick of it if I eat it every day. Pronutro and Weet Bix are the ones I eat the most. The package says they are healthy, but I notice the sugar is a little high with the Pronutro at 20g to 100g. Not sure if these are available worldwide, but I find they fill me til lunch time and give me energy. Guessing there must be better ways though?

    Love the recipes you have provided at the end of the post and I think I am going to try the omelette with broccoli for dinner tonight.

    1. Hi Michel, I eat a few times per week Multi Grain Weetbix check or you can find them taste much better then the regular ones. Check my article regarding Oats https://ourhealthandwellness.c… and for sure you will change your thoughts about Oats. Plus I eat 2 a 3 times per week some Banana pancakes https://www.skinnytaste.com/4-… check out this link 

      Believe me more healthy food can taste great

  3. Hi Tommy, 

    I agree totally with a low-carb diet. Actually I’m with you on all your topics you discuss on your website. I love being healthy. Great website. Thanks for sharing recipes too, I liked the look of that quinoa pancakes, delicious! But then again I think all those low-carb recipes look so delicious. I just love foods like this. I like how you also talk about the dangers of a low-carb diet too.  I’ve never been able to tolerate carbs very well. I love using buckweat and quinoa. They work better for my system than anything else. 

    However, I need to ask you; do I need to include wheat in my diet? I use buckweat, quinoa and brown rice, and I also enjoy oat bran bread – which is mainly made from oats, am I likely to run into problems. I’m guessing I’m still get carbs – just lower carbs? I just don’t seem to tolerate wheat that well (I’ve had checks I’m not gluten intolerant), I just feel what I’m eating or those wheat substitutes are better. I don’t think I need to eat wheat do I?

    Great website, and such valuable information!!! Thank you!!!

    1. Hi Shelley-Ann, you don’t need to eat Wheat. There are many other Carbs and whole grain products. Gluten intolerant is mostly related to the chemicals use with the growing process and people are an little poison with that and that is what course in many case this reaction and that’s why they think they are gluten intolerant. You know it’s the same with people that are lactose intolerant can mostly drink milk directly from the cow. check my link related to my article about milk https://ourhealthandwellness.c… So it’s something in the milk production that make that the can not handle diary products. Try to minimize much as possible factory produce food products. 

  4. As a kid I never had a weight problem. I always ate as much as I wanted, but evidently burned it all off by being continuously active.  This continued through high school and college where I was engaged in school sports teams year round.  I ate massive amounts of food and only put on muscle.  When these organized sports finished for me I became much less active and since that time over the last 40 years I have always been from 20 to 60 pounds overweight, always seeming to depend on how active I was.  When I am more active, such as when I was scuba diving 2-3 times a day for my job, my weight went down.  I always ate whatever anyone else was eating.  I should add I’ve been living in Asia for more than 30 years and rice is always a major part of the menu.  My sister was in a similar situation and got very fat about 30 years ago.  She tried all sorts of diets and none of them worked long term until she went on the Atkins diet about 12 years ago.  Within about a year and a half she took off 100 pounds and it has stayed off.  So, I have seen that and without knowing many details of her experience have considered trying it.

    You have given a very thorough explanation and rationale that induces me to give it a shot.  The sample menus look reasonable.  The major problem I see is going against my Filipino household which is on a very low meat, high rice diet. Also, many of the specific items on the menus are not really available or very expensive. I would probably need to have special meals that they watch me eat, but won’t participate in eating.  One of the Amazon books would be a good purchase for me.

    Anyway, thanks for your article.  It is very motivational.

    Regards,

    Joe

    1. Hi Joe, I am living in Asia for the last 18 years, but I am on an Asian food intake for almost all my live as I grow up with most of my friends from Indonesian origin. So rice is twice per day on my menu most days. But I lower the quantity of rice and increase my protein sources and vegetables. One of my clients is an Filipino lady with a weight problem and she has good results with little changes with her food habits. It’s not that hard to find a way  

  5. There has been a lot of talk recently about the benefits of a low carbohydrate diet and in particular the Banting diet. The thing is, the Banting diet here in South Africa is not new, it was a diet rekindled by Professor Tim Noakes.

    We should bear in mind this was the same character who was recommending that athletes “carbo load” before big races such as marathons. This practice has since been discovered to be highly dangerous and even deadly.

    I totally agree with you that it is not a good idea to cut out any of the major food groups completely, and a sensible balanced diet is invariably the best way to go. Thanks for the great article.

    1. Hi Les, indeed the most important part is always keep the right balance also with your  physical activities.

      Tommy

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