5 recipes to enjoy the benefits of the low carbohydrate diet

The low carbohydrate diet consists in reducing carbohydrate consumption to facilitate weight loss. Take a look at the advantages

The low carbohydrate diet is one of the favorites of those who are trying to lose weight. This is because, in addition to contributing to weight loss, it also offers excellent health benefits. However, without follow -up -nutritional, this food strategy may not produce the expected results. Therefore, before radically changing your routine, it is important to consult a professional in the area.

As the name already points out, the low carbohydrate diet aims to reduce the consumption of carbohydrates, which, incidentally, are generally associated with weight gain. However, this does not mean that carbohydrate is an enemy of weight loss. In fact, the central idea is to reduce the consumption of this substance, giving preference to the natural ingredients that have a low glycemic index, that is, those whose sugar is absorbed at a slower speed and therefore no glucose or insulin peaks in the body.

Therefore, the body is necessary to use fat as a way to obtain energy (instead of carbohydrate sugar), contributing to weight loss. But it is wrong to believe that it should be radical when following the food plan. This is because the 10% reduction in the amount of carbohydrates ingested is sufficient to achieve the objectives of the diet.

In addition, the general rule of the low carbohydrate diet is that the daily dietary plan should have proteins as main nutrients.

Benefits for low carbohydrate diet

It is not only the silhouette that wins with low adherence to carbohydrates. This is because the whole organism benefits. Take a look at the main positive points of this diet:

Increases satiety

When the person cuts significant quantities of carbohydrates, it is normal to consume more fats and good proteins. Therefore, the feeling of hunger is reduced, a factor that contributes directly to weight loss.

Decreases the levels of triglycerides

Triglycerides are fat molecules and their blood level indicate the risk of heart disease. One of the main causes of the increase in this substance is the excessive consumption of carbohydrates, especially in the form of fructose. That is, when it joins the low carbohydrates, it is normal to note the reduction of triglycerides rates, to encourage cardiac health.

Improves cholesterol

Cholesterol is a fat connected to proteins and is present in the bloodstream, acting on healing and energy reserves, forming a fat layer. Of these proteins, the most famous are LDL (bad cholesterol) and HDL (good cholesterol).

One of the best ways to increase HDL is the ingestion of good fat foods such as olive oil and salmon, for example. Since the low carbohydrates gives priority to the consumption of this type of food, the good levels of cholesterol increase and therefore protect the heart.

Check the blood sugar

All the sources of carbohydrate of foods are transformed into glucose after ingested and simple types (which are found in bread, cakes, rice or pasta, for example) are very quickly transformations, which makes blood sugar simultaneously increase, asking for more from insulin. Over time, excess carbohydrates can even facilitate the emergence of diabetes. So reducing consumption is beneficial to health by controlling blood sugar.

5 recipes to put the low carbohydrate diet into practice

Anyone who wants to reduce the number in balance and still benefits from low carbohydrate dietary gains has a variety of dishes as a meal option. Therefore, we separated here 5 recipes with low carbohydrate to be included in the diet. Check:

Bass souffle carbohydrate of cheese

Preparation time: 40 minutes

Returned: 3 portions

Souflê Low Car Ingredients Cheese

• 150 g of fresh puree cheese
• 100 g of wrinkled Ricota
• 50 g of grated Parmesan
• 4 gems
• Salt, pepper and chopped parsley to taste
• 4 egg whites
• 1 pinch of cooking powder
• Olive oil

Methods of preparation

In a bowl, mix the minas cheese, ricotta and parmesan. Then add the yolks, season with salt, pepper and chopped parsley and mix. Also add the egg whites and yeast and mix gently. Transfer to greased ramekins and bake in a preheated medium oven for 30 minutes or until it grows and brown. Then serve, accompanied by green salad.

Bass carbohydrate wand with a low unka

Time: 40 minutes

Returned: 12

Low potatoes with low -content carbohydrates with low carbohydrate content

• 5 cups (tea) of cooked and crushed sweet potatoes
• 1 cup of tapioca rubber
• 8 tablespoons of milk
• Salt and black pepper to taste
• 2 cups of boiled chicken, grated and seasoned
• 2 cups of flax seeds
• 1 cup of grated dry coconut
• Mustard powder to taste
• 2 eggs beaten with bread

Methods of preparation

In a bowl, mix the sweet potato, the tapioca rubber and the milk until smooth. Season with salt and pepper then. Open parts of the pasta in the hands and stuff with the chicken. Close and model in the berry. Reserve. In a plate, mix the linen flour, coconut and mustard. Pass the berries through the beaten egg and then the flax seed mixture. Put in a large pan, next to each other and bake in an average preheated oven for 20 minutes or until golden brown. Remove, wait for the heat and packs to sell.

Sweet potato gnocchi

Time: 1h20

Returned: 4 portions

Ingredients of sweet potato gnocchi

• 800 g of sweet potatoes in pieces
• Salt and black pepper to taste
• 2 tablespoons of butter
• 1 egg
• 1/2 cup of corn starch
• Basil leaves to decorate
• Sauce
• 5 chopped tomatoes
• 2 tablespoons of oil
• 1 chopped onion
• Gets up to taste
• 1/2 cup of chopped basil

Methods of preparation

For the sauce, beat the tomatoes in a blender for 2 minutes. Turn off and set aside. Then heat a pan with the oil and fry the onion until golden brown. Add the beaten tomato, season with salt and cook over low heat for 10 minutes or up to a full sauce. Turn off, mix with the basil and set aside. For the gnocchi, cook the potato in boiling water with salt until it softens. Drain and still hot on the narrow. Add butter, egg, salt and pepper. Gradually add the corn starch until it forms a homogeneous mass, if necessary, add more.

Roll with the dough and cut into pieces, forming the gnocchi. Heat a large pan of water and gradually cook the gnocchi until they get up on the surface. Remove with a scum, transfer to a refractory and season with the tomato sauce. Decorate with basil and serve then.

Stuffed sweet potatoes

Time: 1h30

Returned: 4 portions

Stuffed sweet potato ingredients

• 4 small potatoes
• Filling
• 4 tablespoons of olive oil
• 1 chopped onion
• 2 Accardati garlic cloves
• 2 cups of chopped spinach leaves
• 2 cups of rugosa ricotta
• Salt, black pepper and chopped parsley to taste

Methods of preparation

Wrap each potato on an aluminum sheet, put in a pan and bake in an medium oven, then preheated for 1 hour or until it softens. Wait to cool and, with a knife, make a surface cut on the potato towards the length and set aside.

For the filling, in a pan, heat half of the olive oil over medium heat and brown the onion and garlic for 3 minutes. Add the spinach, screw and brown for 5 minutes. Transfer to a bowl and mix the ricotta.

Season with salt, pepper and parsley. Distribute the filling between the potatoes, season with the remaining olive oil and cook, preheated, for 10 minutes. Serve later.

Light aubergine pizza

Yield: 8 units

Preparation time: 25 minutes

Berinjela pizza ingredients

• 1 aubergines in thick slices
• Salt and olive oil to taste
• 1 cup of chopped tomatoes
• 250 g of grated white cheese
• 200 g of tomatoes cut in half
• Oregano and basil leaves to decorate

Methods of preparation

Put the slices of aubergine in a pan, sprinkle with salt and season with a little olive oil. Bake in a medium oven, then preheated for 5 minutes. Remove and on each eggplant rod positions a portion of naked tomatoes, grated white cheese and cherry tomatoes, sprinkle with oregano and return to the oven for another 10 minutes or until the cheese has been melted. Then remove and decorate with basil leaves to be served.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.