Eating comfortably low in carbohydrates: Reducing carbs is not that difficult

Once you have made the commitment lose weight, you know you’ll have to stay away from sugary puddings, say “no” to cookies and chocolate, and eat a lot less food than you’re used to.

No one says dieting is easy. The good news is that I’ve used the latest scientific thought on fat appetite and metabolism to create a quick weight loss plan that will not only help you lose weight fast, but will make you less likely to starve. and desires.

My exciting new Fast 800 Keto formula, as I described in the Daily Mail on Saturday in the first part of this important series, is based on eating more protein and less carbs. The pounds you lose will be stubborn and hard to change fats, not muscle.

Science shows that when carbohydrates are reduced, your body enters a state called “ketosis” where you actively burn fat.

Dr. Michael Mosley and his wife, Dr. Clare Bailey, who is a GP. Dr. Mosley has unveiled his revolutionary Fast 800 Keto diet and offered comfortable low-carb foods to keep you up to date.

To achieve ketosis, you should stop feeding your body with sugar or carbohydrates that easily increase your blood sugar. Thus, for the first phase of the diet, bread, cereals, cakes, cookies, pasta and high-carbohydrate potatoes are off the table and out of the house.

Even a cookie or a small bar of chocolate could be enough to get the body out of ketosis.

We also recommend avoiding starchy vegetables and most fruits (except berries) at this early stage of rapid weight loss. But that doesn’t mean you can’t enjoy meals as satisfying as high-carb dishes.

When I wrote my book Fast 800 Keto, my wife, Dr. Clare Bailey, was working with health writer Kathryn Bruton and nutrition therapist Caroline Barton in the kitchen to create smart, high-calorie, nutritious recipes for keep you full and satisfied.

As a major recipe tester, it could be skewed, but some of its smartest creations are the comfortable, carb-free foods here.

I’m a convert to cauliflower rice, a delicious, pasty pizza made with almond flour and low-carb cheese cookies; there’s no reason to miss out on classic carbs!

The good news is that when you get to the second phase of the Fast 800 diet plan (see the box below), you have more flexibility in your diet. You will aim for ketosis during the week and the freedom to enjoy moderate amounts of complex and healthy carbohydrates such as legumes, brown rice and a slice of mother dough on the weekends.

FAST 800 KETO IN POSITION

STAGE 1: FAST WEIGHT LOSS

800-900 calves a day for two to 12 weeks with protein supplements to take you to 1,000 cales if needed. Eat at least 50 g of protein and less than 50 g of carbs a day, and you should lose 1-2 kg per week.

STEP 2: INTERMITTENT LEAVE

800-900 calves on four or five consecutive days a week and a more relaxed but controlled portion portion on non-fast days (protein increase to 60-80 g). Try “time-restricted eating” that sets your dining window to 12 hours each day (8am to 8pm)

STEP 3: MAINTENANCE

No calorie counting, but control your weight. Eat a Mediterranean-style diet with 1 g of protein per 1 kg of daily body weight.

Your weight loss may decrease slightly, but you will continue in the right direction, burning fat and optimizing your health, while establishing sustainable eating patterns that will help you maintain a healthy weight for life.

The key to success at this stage is to keep the fasting days in a row, so that your body goes into ketosis and stays there. Your body will quickly adapt to this new regimen, allowing you to get in and out of ketosis without difficulty or side effects. You will also find that your cravings for sugary foods and processed carbs have decreased.

If you follow a ketological diet a week and add more protein and carbs over the weekend (even the occasional alcoholic beverage), you’ll be doing a “ketological cycle,” regularly activating the metabolic switch and going in and out of ketosis. This is what our bodies have evolved naturally and the more you do it, the easier it will be. On these fast-free days, we recommend switching to a healthy Mediterranean-style diet that includes a little more carbs (between 50 and 120 g a day) and more protein.

The carbs you add should be fiber-rich “complex carbohydrates,” including root vegetables (carrots, parsnips), whole grains, lentils, and beans. From time to time, you may include a slice of brown or too much seed bread, a healthy dessert, or fruit.

Ham, cheese and spinach muffins without flour

Per serving: 151 kcals, 11 g of protein, 1 g of carbohydrates

Fa 6

55 g of cream cheese

4 free-range eggs

30 g of ground almonds

¾ teaspoon of powdered yeast

50 g gruyere or cheddar, grated

50 g of ham, cut into small pieces

1 block of frozen spinach, approx. 50 g, thawed and excess squeezed liquid

This recipe for flour-free ham, cheese and spinach muffins in the photo only takes 15 minutes and serves six

This recipe for flour-free ham, cheese and spinach muffins in the photo only takes 15 minutes and serves six

Preheat the oven to 200c / 180c fan / gas 6. Line a cupcake tray with six cupcake covers (alternatively use a silicone cupcake mold). Place the cream cheese, eggs, ground almonds and yeast powder in a medium bowl and beat until smooth. Stir in the remaining ingredients and season with salt and freshly ground black pepper. Pour into prepared muffin tin and bake for 15 minutes.

Pear and raspberry crumble

Per serving: 193.5 kcals, 4 g of protein, 9 g of carbohydrates

Services 2

100 g of fresh or frozen raspberries

2 halves of canned pear, drained and sliced

25 g of dark chocolate, cut into small pieces

25 g of dried coconut

50 g of broken walnuts

2 tablespoons Greek yogurt

For a dessert, try this pear and raspberry crumble, which has only 193.5 calories per serving.

For a dessert, try this pear and raspberry crumble, which has only 193.5 calories per serving.

Preheat oven 190c / fan 170c / gas 5. Divide the raspberries between two saucepans and stir each pile with half a pear. Sprinkle the chunks of chocolate, coconut and walnuts on top and bake for 10 minutes until heated through and the nuts are toasted. Serve with yogurt.

Tomato, chorizo ​​and mozzarella pizza with arugula dough

Per serving: 313 kcals, 9.6 g of protein, 12 g of carbohydrates

Composition per serving: 160 kcal, 12 g protein, 2 g carbohydrates

Make 5 pizza bases

Topping for 1

140 g of ground almonds

60 g of psyllium remembers

2 teaspoons baking powder

1 teaspoon fine sea salt

3 egg whites

200 ml of warm water

50 ml of olive oil

2 teaspoons cider vinegar

For coverage

1 tablespoon tomato puree

15 g diced chorizo

¼ mozzarella ball, torn

½ teaspoon dried oregano

Small handful of rockets

As a takeaway, Dr. Mosley's low-carb pizza has a rocket base instead of a heavy dough.

As a takeaway, Dr. Mosley’s low-carb pizza has a rocket base instead of a heavy dough.

Preheat oven to 200c / fan 180c / gas 6. Mix all dry ingredients in a bowl. Add the egg whites, warm water, olive oil and cider vinegar and mix quickly until well combined. It should form a dough-like ball.

With a few drops of olive oil in your hands to prevent it from sticking, divide the mixture into 5 balls. Place a ball on a piece of non-stick baking paper and place another piece of baking paper on top.

Press down with your hands, then use a roller to stretch the base until it is 1-2 mm thick. Repeat with the remaining balls or store them in the refrigerator or freezer another day. Transfer the non-stick baking paper to a baking tray. Spread with tomato puree, then spread the chorizo ​​and mozzarella on top.

Sprinkle with oregano and season with salt and freshly ground black pepper. Bake in the oven for 15 minutes, or until the pizza is crispy and golden on the edges. As soon as it comes out of the oven, spread it with a rocket. Fill half the plate with salad.

MOSSOSOS WITH THE WAIST

Cheese cookies

Per serving: 100 kcals, 6 g of protein, 1 g of carbohydrates

Make 10 cookies

60 g cheddar, grated coarsely

60 g of parmesan, finely grated

60 g of ground almonds

3 tablespoons mixed seeds

1 medium egg white

Preheat the oven to 190c / fan 170c / gas 5 and line a large tray with baking paper. Put all the ingredients in a bowl, season with freshly ground black pepper and mix well.

Use a dessert spoon to pour the mixture into the prepared sheet, pressing each flat cookie with the back. Bake until golden, about 15 minutes. Remove from oven and cool on a wire rack.

Dr. Low Carbohydrate Recipe  Mosley for these cheesecakes and three delicious sauces, which include smoked mackerel and lemon, beets and blue cheese and pea and mint pâté

Dr. Low Carbohydrate Recipe Mosley for these cheesecakes and three delicious sauces, which include smoked mackerel and lemon, beets and blue cheese and pea and mint pâté

3 DIPS

Smoked mackerel and lemon

Per serving: 165 kcals, 12 g of protein, 0.5 g of carbohydrates

Fresh herbs, such as dill or parsley, or arugula or finely chopped spinach, would be a lovely addition.

Services 2

100 g of mackerel cooked, smoked, skinless

2 tablespoons whole Greek yogurt

Grate 1 lemon

Grind the mackerel fillets in a bowl with a fork until they are broken but still a little thick, then mix in the yoghurt and lemon zest and season with freshly ground black pepper.

Beetroot and blue cheese

Per serving: 189 kcal, 7 g of protein, 3 g of carbohydrates

Services 2

1 half cooked beet

2 tablespoons whole Greek yogurt

25 g of blue cheese, like Stilton

30 g walnuts, chopped

Put all the ingredients in a bowl with a pinch of salt and freshly ground black pepper. Beat with a whisk until the sauce is smooth.

Pea and mint pâté

Per serving: 119 kcals, 6.5 g of protein, 13 g of carbohydrates

Services 4

150 g of cooked peas

1 can of 400 g of butter, drained beans

1 large handful of parsley, pickled leaves and cut into pieces (about 5-7 g)

1 large handful of mint, pickled leaves and cut into pieces (about 5-7 g)

1 tablespoon olive oil

Suc lemon juice

¼-½ teaspoon of chilli flakes

Using a food processor or a whisk, mix all the ingredients until you get a fairly smooth dough. Season with salt and freshly ground pepper.

https://www.dailymail.co.uk/femail/food/article-10432815/Cunningly-low-carb-comfort-food-Cutting-carbohydrates-isnt-hard.html

Be the first to comment

Leave a Reply

Your email address will not be published.


*