Eating a well-composed diet with fewer carbohydrates leads to weight loss. A series of low carb diets have emerged since it is known that low-carbohydrate eating really does help with weight loss. There are also more and more processed products with little carbohydrates on the market. Low carbohydrate recipes are necessary to support a low carb diet. Low-carb diets are generally high in protein, contain healthy fat, but low in sugar. Low-carbohydrate diets are therefore based on eating few carbohydrates (sugars).
Low Carb Recipes are becoming increasingly delicious because many are skilled in cooking with little carbohydrates. There are several low-carbohydrate diets that are aimed at consumers of low carbohydrates. Low Carb diets that are known in the Netherlands are for example:
- Dr. Frank diet (is very difficult to maintain).
- Mental Diet Plan (The diet includes a recipe book with more than 60 excellent Low Carb recipes).
- The Atkins Diet.
- The South Beach Diet.
- Other Low Carb diets such as high protein diets.
What are low carb recipes?
Low Carb Recipes contain little or no carbs, in other words, no or few carbohydrates. A low-carbohydrate diet is also called a high-protein diet because a low-carb diet consumes relatively many proteins. Gone are the days when Low Carb diets were one-sided. What was especially missed were, for example, bread, crackers, pasta and toast. There is a decent range of such products on the market that are carbohydrate-restricted, and these fit well into a low-carb diet. Low-carbohydrate products naturally contain (no or) few carbohydrates, including the most popular substitutes available, such as:
- Bread.
- Crackers.
- Toasts.
- Sweeteners / sugars.
- Jam, and other sweet spreads.
- Flour products such as bread and pasta and wraps.
- Low Carb bars.
- Crackers.
- Toasts.
- Others.
Recipes for weight loss with fewer carbohydrates are therefore by no means limited or one-sided. On a low-carb diet, you eat a lot of fresh foods in the form of vegetables, meat and fish, and proteins from other sources. Supplemented with low-carb bread, crackers and / or toast, the diet can be sustained for longer. Fruit is also occasionally eaten, but not often. Fat and sauces are often allowed, depending on the composition.
Ingredients recipes Low Carb
Low Carb recipes can contain many ingredients, with the exception of (many) carbohydrates. Carbohydrates are actually the fast and the slow sugars. Glucose, fructose and rabinose are examples of fast sugars. Starch is an example of a slow sugar. Plain white sugar is an example of a quick sugar product. Fast sugar is immediately absorbed into the blood. It is also absorbed directly into the brain. If you use too much of it, the excess energy that sugar generally provides will be stored as fat on the body if you don’t burn it. Production of insulin also plays an important role in this. This applies to fast and slow sugars. Slow sugars are often found in white flour products, such as in white bread, general bread, pasta, white rice, ordinary potatoes, legumes … But also in cakes, pies and cookies, toasts, ordinary crackers, donuts, breadsticks, etc. too) many carbohydrates. For such products, such as white flour, rice, pasta, bread, sugar and the like, many substitutes have already been marketed on the Low Carb market that fit perfectly in a Low Carb diet. Products you will often eat during Low Carp diets are:
- Meat (almost all types of meat, but always unbreaded).
- Fish (almost all types of fish, but always plain).
- Vegetables (many vegetables fit into a Low Carb diet).
- Eggs (both boiled and fried (scrambled, fried egg, or as an omelet) or poached.
- Cheese (many types of cheese are allowed).
- Nuts (in moderation).
- Fruit (limited (!) Such as certain berries, raspberries, strawberry, apple, pomegranate).
- Low Carb products (crackers, toasts, sandwiches, etc.).
- Low Carb sweeteners such as Tagatesse or other sugar substitutes. Some sweeteners even contain 0% calories and no carbohydrates)
- Other low-carbohydrate products (and there are more than you might think).
- Dairy products (not all).
Example of some Low Carb breakfast recipes
Examples of a low carb breakfast:
- Low carb cracker with cheese and tomato.
- 1 boiled egg or an omelet of 1 egg with cheese and / or tomato.
- A glass of milk or yogurt (sweetened with Tagatesse or another Low Carb sweetener)
- Half an avocado with two slices of fried bacon.
Example of a Low Carb recipe for lunch
Example of a Low Carb lunch: Tuna salad.
- Half or 1/4 head of iceberg lettuce.
- One tomato cut into slices.
- Half a cucumber.
- Grate raw carrots and drape over the lettuce.
- Add onion to taste.
- Chop the fresh herbs and add to taste.
- Drain the can of tuna and spoon over the lettuce.
- Dressing on Low Carb Basis over the tuna salad.
- Add 1 Low Carb cracker or 1 Low Carb sandwich
Don’t like fish? Then you substitute the fish for fried, or broiled, or smoked or boiled chicken. Not in the mood for fish or chicken? Then you substitute the fish or chicken for cheese or eggs or a combination thereof. With a Low Carb diet you can go in many directions and you do not have to be hungry.
Example of a Low Carb recipe for dinner
Example of a Low Carb dinner:
- Half a (large) chicken from the spit or grill (smeared with salt / pepper and herbs to taste). Or a small (whole) chicken from the spit or grill.
- Low carb vegetable of your choice (two ounces).
- Low Carb garlic sauce (for example yogurt with fresh garlic and a teaspoon of mayonnaise through it).
- Average salad of lettuce, with other raw vegetables.
Example of Low Carb recipes for dessert / dessert
Examples of some Low Carb desserts:
- Rhubarb with (low Carb sweetener).
- Raspberries with whipped cream (sweetened with Tagatose or another low-carb sweetener).
Snacks
Low-carbohydrate snacks can consist of cheese with vegetables, or some yogurt with sweetener, or a soup of vegetables and meat. A filled egg or scrambled eggs with bacon can also be a tasty snack. Also consider slices of cucumber or zucchini with tomato, slice of egg and cheese. Sweet, low-carb snacks are also available in low-carb bars or other snacks.
Low-carbohydrate products
Many carbohydrate-restricted food products exist. These usually contain a relatively large amount of proteins. Very handy to have at home if you want to follow a carbohydrate-restricted diet, for example:
- Low carb bread.
- Low Carb crackers.
- Low Carb Toasts.
- Low carb sweet snack.