Before the huge Chinese New Year weekend, here are3 Great Low Carb Recipes to kickstart your Weightloss!
Hello, hello!
Today I share my 3 favourite recipes, for a low carb meal. You don’t need to be a great cook to rustle these up (Phew!). They are easy work, low in carbs, but taste great..
My 3 low carb recipes to kickstart weight loss are:
1. Low Carb Chicken
For this Smoked chicken with minted peas, beans and Toasted Almond Broccoli, you will need..
4 smoked chicken breasts fillets (about 750g), skin and excess fat removed
175g baby green beans
2 cups frozen peas
1 cup mint leaves
2 tsp olive oil
2 tbs reduced-fat tzatziki
Directions
Step 1
Heat a large non-stick frypan over medium-low heat. Thickly slice the smoked chicken. When the pan is hot, add the slices (in batches if necessary) and cook for about 1-2 minutes each side or until the warmed through.
Step 2
Meanwhile, bring a saucepan of water to the boil. Add beans and cook for 1 minute, then add the frozen peas and simmer for a further minute.
Step 3
Drain and refresh under cold water.
Step 4
Toss the baby beans and peas with the mint leaves and olive oil in a bowl.
Step 5
To serve, divide the peas and beans among 4 plates, and place a sliced chicken breast on each. Top with a dollop of reduced-fat tzatziki.
Toasted Almond Broccoli:
4 tablespoons sliced almonds
1/2 pound broccoli florets (4 cups)
2 teaspoons olive oil
Salt and freshly ground black pepper
Heat a nonstick skillet on medium heat and add almonds. (This can be done in the same skillet used for the chicken.) Saute 1 minute or until almonds are golden, not brown. Remove and set aside.
Steam the broccoli in a collapsible steamer, set up in a pot filled with 1 inch of water. Alternatively, place broccoli in a microwave-safe bowl and microwave on high for 4 minutes. Remove and add oil and salt and pepper, to taste. Toss well. Sprinkle almonds on top.
2. Low Carb Frittata
For this Asparagus and goat’s cheese frittata, you will need…
1 tsp extra virgin olive oil
1 leek, pale section only, washed, dried, thinly sliced
1 garlic clove, finely chopped
2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
4 eggs
4 egg whites
50g goat’s cheese (South Cape brand), crumbled
1 1/2 tbs fresh thyme leaves
Salt & freshly ground black pepper
Olive oil, to grease
Directions
Step 1
Heat the oil in a medium frying pan over medium heat. Add the leek and cook, stirring, for 4 minutes or until soft. Add the garlic and cook for a further 1 minute. Remove from heat and set aside for 5 minutes to cool.
Step 2
Meanwhile, cook the asparagus in a medium saucepan of boiling water for 3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
Step 3
Use a wire balloon whisk to whisk together the eggs and egg whites in a large bowl until well combined. Stir in the leek mixture, asparagus, goat’s cheese and thyme. Season with salt and pepper.
Step 4
Preheat grill on medium-high. Heat a 23cm (base measurement) non-stick frying pan over medium heat. Brush the frying pan with olive oil to lightly grease. Pour the egg mixture into the prepared pan and use a spoon to smooth the mixture so the asparagus and cheese are submerged. Cook for 7 minutes or until the outer edge sets. Place the frying pan under the preheated grill and cook for a further 3-4 minutes or until golden brown and just set. Remove from grill. Set aside for 10 minutes to set. Cut frittata into wedges to serve.
3. Low Carb Cutlets
For this Balsamic-glazed lamb cutlets with broad beans, you need…
12 (about 780g) lamb cutlets, excess fat trimmed
2 tbs balsamic vinegar
2 tsp olive oil
1 red onion, sliced into rings
300g fresh broad beans, shelled
1/3 cup firmly packed fresh continental parsley leaves
Salt & freshly ground black pepper
Directions
Step 1
Preheat grill on high. Brush lamb with vinegar. Place on a baking tray. Set aside for 5 minutes to develop the flavours. Cook under grill for 5 minutes each side for medium or until cooked to your liking.
Step 2
Meanwhile, heat the oil in a non-stick frying pan over medium-high heat. Add onion and cook, stirring, for 5 minutes or until brown. Reduce heat to medium.
Step 3
While the onion is cooking, steam the broad beans in a steamer basket over a saucepan of boiling water for 3 minutes or until tender. Add to the pan with the onion and cook, stirring, for 2 minutes. Remove from heat. Add parsley and stir to combine. Season with salt and pepper.
Step 4
Divide the bean mixture among plates. Top with cutlets and serve immediately.
Related
FAQs
To achieve effective weight loss on a low-carb diet, you'll need to:
- Keep carbohydrate intake low.
- Protein intake moderate.
- Fat intake high.
- Avoid snacking.
- Exercise regularly.
"Lazy [keto] means you're taking the easy approach to the counting of macros," said Blatner. "Dirty [keto] is when people are eating [high-fat foods] like fast food and bacon and not caring so much about the quality of food."
How long does it take to lose 20 pounds on a low carb diet? ›
Keto Weight Loss Results After 90 Days on Keto
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
How long does it take to lose 10 pounds on a low carb diet? ›
Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss.
What is an absolutely no carb diet? ›
Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.
Is popcorn okay for keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Is Bacon clean keto? ›
Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
What steak is best for keto? ›
Nutritionists often consider ribeye steak as the best to consume on the keto diet. This is because of its abundance of healthy fats and protein. 100 grams of ribeye steak, for example, contains 21.8 grams of fat and 23.7 grams of protein.
Can you lose weight on 50 carbs a day? ›
You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.
What foods put you in ketosis fast? ›
Almonds, walnuts, chia seeds, and flaxseeds are some excellent choices that can help you get into ketosis fast. These crunchy snacks are perfect for curbing hunger and providing an extra dose of healthy fats. However, keep in mind that nuts and seeds are calorie-dense, so portion control is key.
The amount of weight you can lose on a low-carb diet in 2 weeks can vary widely depending on factors such as your starting weight, adherence to the diet, and individual metabolism. Some individuals have reported losing up to 10 pounds or more in two weeks, while others may experience less dramatic results.
Why is weight loss so slow on low-carb diet? ›
Sometimes, a person may feel as though they have drastically reduced their carb intake. However, they may still be eating enough carbs for the body to produce energy from glucose, and this may reduce the rate of fat burned in the body.
How much weight can I lose in a week on a low-carb diet? ›
If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
What happens if I eat no carbs for 2 weeks? ›
You'll Lose Water Weight
Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.
How fast do you start losing weight on low-carb diet? ›
People who begin a low-carb diet with less fat to lose generally lose weight more slowly than those who started out with more. After the first couple of weeks on a low-carb diet, people may lose between 1/2 pound and 2 pounds a week, which is considered a more sustainable rate of weight loss.
