FOOD TO TAKE WHEN YOU ARE IN A LOW CARBOHYDRATE DIET

March 22, 2019

FOOD TO TAKE WHEN YOU ARE IN A LOW CARBOHYDRATE DIET

Commonly known as LC (Low Carb), it's a process where the body burns off fat to produce ketones for energy. It is also part of the keto diet. It limits the number of carbohydrates the person takes.

Among the diet plan, this seems to be the most popular as other simply put, you need to avoid only the high carbohydrate food like rice, pasta, root crops on the veggie side (squash, beans, and other similar food groups). Also sugar intake is closely monitored when you are on a low carb diet. Some low calorie group on social media advises their member to avoid fruit juices, soda and even honey as they have high calories and carbs too. Any Soy are not allowed like tofu, soy sauce and soy milk

So what food can you take when you are on a low carb diet?

Eggs - such as Quail eggs, Ostrich, Salted Egg, Century egg

Lean -meats, such as sirloin, chicken breast, or pork

Fish - just avoid the processed one (e.g in can tuna)

Leafy vegetables like spinach and cabbage

Bean sprout,  

Cauliflower and broccoli

Nuts such as peanuts, almond, and pistachio, but take a handful only

Fruits such as apple, strawberry, blueberry, avocado, and lemon

Milk- Almond milk/Coconut Milk

Butter advisable brands are Anchor, Magnolia Gold, Kerry Gold

Noodles SHIRATAKI noodles only

Chocolate as long as within 85-90% Lindt (e.g. Hershey's dark chocolate)

Cheese - Cheddar cheese, Gouda, Parmesan, mozzarella at cream cheese must be taken in moderation

Gelatin such Ferna sugar-free and Knox

Yogurt - plain greek yogurt in moderation

Bread- as long it is made on almond or coconut flour, but take in moderation

The next question is what beverages are on the track for a low carb diet? Black coffee and Tea, green tea is the most advisable as it helps to detoxify your body.

Are alcoholic drinks allowed when you are on an LC diet? Of course! You can still drink at a party with the following choices Vodka, Rhum, Whisky, Gin and Soju.

 

The Macros

 “Macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet.

Macros have 3 major food groups: Fat, Protein, and Carbohydrates. On a low carb diet, carb intake is limited to 20g per day.

Carbohydrates are the only macronutrient that is not essential for survival. Carbs are made up of sugars and starches. In order to successfully reach ketosis, you will need to limit your carbohydrate intake.

Fats are needed in the diet for energy, growth, and development, absorbing certain vitamins (fat-soluble vitamins like Vitamins A, D, E, K, and carotenoids), providing protective cushioning for the organs, and maintaining cell membranes.

Protein is important for growth, tissue repair, immune function, making hormones and enzymes, energy in the absence of carbohydrates, and preserving lean muscle mass.

 

What is the difference between Strict, Lazy and Dirty Low Carb Diet?

Strict Low Carb diet is clean eating and tracking all the food intake based on macros, while the Lazy low Carb Diet is simply counting the carb intake, and the Dirty Low Carb Diet is seating the food group within the LC but is not aware of the ingredient used in the food. For example of Dirty Low carb is eating a cauliflower fried rice, but it is infused with soy sauce.

Now that you know your food to take, Here are sample recipe for list of the food to take when in low carb diet, Because even you are on a diet food doesnt have to be boring:

 

Egg muffins

Ingredients:

  1. Spinach Tomato & Mozzarella
  2. Bacon & Cheddar
  3. Garlic Mushroom & Peppers
  4. Eggs

Procedure:

  1. Preheat oven to 350°F.
  2. Beat eggs, add salt and pepper
  3. Pour the egg mixture into a muffin pan don’t forget to spray with some oil
  4. Add any of the ingredients into each egg mixture
  5. Put the muffin pan in the oven cooked for 15 to 20 mins

Let the egg muffin rest for 10 mins before removing in the molder.

 

Cabbage Rolls (modified for low carb diet)

Ingredients

  1. Large Cabbage leaves
  2. Ground meat (beef and pork)
  3. Tomato sauce
  4. Salt and Pepper
  5. Bell pepper, chopped
  6. Onion, chopped
  7. 1 egg
  8. Cornstarch
  9. water

Procedure

  1. Place the cabbage leaves in boiling water, cover it.
  2. Let stay, until the leaves are limp
  3. Mix the ground meat, egg, salt and pepper, bell pepper and onion
  4. Put the mixture in the cabbage leaves
  5. Place the cabbage rolls seam down in a baking dish, add the tomato sauce, add salt and pepper according to taste
  6. Cover and bake at 350* for 45 minutes.
  7. Remove from pan, pour juice in the saucepan.
  8. Mix cornstach and water, stir into pan
  9. Boil for 1 minute and add the cabbage rolls

Cauliflower Fried Rice

Ingridients:

  1. 1head cauliflower, rinsed or 24 ouncescauliflower
  2. 1tablespoon sesame oil
  3. 2egg whites
  4. 1large egg
  5. 1pinch salt
  6. 1⁄2small onion, diced fine
  7. 2 garlic cloves, minced
  8. 5 scallions, diced, whites and greens separated

Procedure:

  1. Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  2. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  3. Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
  4. Add the sesame oil and saute onions, scallion whites, and garlic about 3 to 4 minutes, or until soft.
  5. Raise the heat to medium-high. Add the cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.
  6. Optional  add-ons are bacon, sliced ham

All recipes are modified for a low carb diet as deemed by the writer.

Remember on low carb diet, it is always advised to eat when you are hungry. Stop when you are full.




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