Low-carb recipes – fat loss and muscle definition with a low-carb diet
Low-carb recipes are the perfect companion on your way to a perfect body. Your goal may be to lose a few kilos or to better showcase the muscles you worked so hard to build:
Our low-carb recipes intentionally combine a small amount of carbohydrates with high-quality protein and healthy fats. Low-carb doesn't mean no carbs: If you want to successfully sculpt your body long-term, you need to design your low-carb nutrition plan in such a way that it fits with your lifestyle. No-carb concepts also largely exclude essential foods like vegetables and fruits. Both of these are essential components of a healthy diet and should always be included in all nutrition plans. Foods containing protein are also an integral part of a low-carb nutrition plan and of most low-carb recipes. Want to know more? Get inspired by our healthy low-carb recipes!
If you want to go low-carb for a while or want to change to a low-carb diet long-term, you should pay attention to the distribution of macro nutrients. The following is a guideline for the breakdown of total daily calories: 15% carbohydrates, 35% protein and 50% high-quality fats. It is important to incorporate enough protein into low-carb recipes to maintain muscle mass or build muscle – if that's your aim. High-quality meat and fish work well, as do tofu and tempeh made from fermented soybeans.
Highly processed foods and pre-marinated products should be avoided, since they contain industrial sugar (i.e. carbohydrates) and often have a high saturated fatty acid content.
Getting approximately 50% of your daily energy from fat may seem paradoxical when losing weight is at the forefront of your mind. But not all fats are equal. Most people consume too many saturated fats and trans fats, which are what cause those unsightly love handles. A low-carb diet should instead give preference to foods with high-quality fats and valuable omega-3 fatty acids. When preparing a salad dressing, go for to cold-pressed hemp oil, flax oil or walnut oil. Nuts and seeds add valuable fats to a salad.
Coconut oil is ideal for cooking and frying. Although coconut oil is 90% saturated fatty acids, it is healthy. It contains valuable MCTs. MCTs are medium-chain fatty acids. Unlike other fatty acids, they are converted into ketones in the liver and are available to your body as usable energy immediately. They leave you feeling full for longer and help prevent food cravings. Furthermore, coconut oil has a high lauric acid content, making it heat resistant up to 200°C. So no unhealthy trans fats are produced when frying with coconut oil. That is why coconut oil the best cooking partner for low-carb recipes.
Chia seeds contain a great deal of valuable omega-3 fatty acids and are also rich in micro nutrients like calcium and iron. Because they bind water, they slow down the breakdown of carbohydrates and leave you feeling fuller for longer. That is why they are a perfect ingredient for low-carb recipes.