The low-carbohydrate diet

If you want to lose weight there are many ways to try it: different types of diets, where you have to lead hunger and take supplements. Expensive powders and meal replacements are needed to lose some pounds with difficulty. Losing weight is hard work, you would think. But it really can be easier. Namely with the low carbohydrate diet.

The low-carbohydrate diet is not really a diet, but a different diet. You start eating less carbohydrates and provide your body with other energy sources. You will find that you can still lose weight with a full feeling. In this article you can read all about it.

What is the low carbohydrate diet?

Most people, especially in the West, eat on average between 200 to 300 grams of carbohydrates per day. These are generally also the fast carbohydrates: from pasta, bread, rice and potatoes. During the low-carbohydrate diet the majority of the (fast) carbohydrates will be removed from your meals, then you will eat between 50 and 150 grams of carbohydrates. This will ensure that you can lose weight quickly, without the use of expensive meal replacements and without hunger.

Your body can use carbohydrates, fat and protein as fuel

Your body has the ability to use three types of fuel to extract energy. These are the carbohydrates, proteins and fats. We are all most familiar with the carbohydrates. These are presented by most nutrition scientists and publications on nutrition as the best energy source. But there is more behind carbohydrates than you would think at first glance. They can provide energy, but also ensure that you easily get overweight.

However, the majority of people believe that fat makes you fat and that carbohydrates are a healthy source of energy. There is really clear evidence that overeating carbohydrates leads to the production of belly fat. In the example below you can read how this happens.

What happens when you eat carbohydrates

After a meal with carbohydrates (pasta with vegetables, cauliflower with potatoes, etc.) your body starts to digest the food. The carbohydrates from the potato or pasta is converted into glucose. This is the energy for your body and it is absorbed into the blood. Glucose in blood sugar and your body will always try to keep blood sugar levels in balance. To do this, it makes insulin.

This lowers the level of blood sugar. A few hours after the meal, it has fallen and this causes another feeling of hunger: the well-known sugar dip. You will get hungry again and look for a snack or snack. And most of the time this is something with carbohydrates. This way you see that carbohydrates cause a vicious circle. One that affects the majority of Dutch people.

If you eat carbohydrates you will notice that you have to eat something every 2 to 3 hours. If you don’t do that, you feel light in your head or you get irritated. Carbohydrates give you energy quickly, that’s true. But they also cause fluctuations in blood sugar levels, cause obesity and hinder fat burning.

That can really be different! And that is low in carbohydrate!

Low-carbohydrate diet: fats and proteins as an energy source

In the low-carb diet, the amount of carbohydrates in your diet is reduced to 50 to 100 grams of carbohydrates. With this you can easily lose low carbohydrate.

This means that your body must switch to another energy source: namely fats and proteins. This ensures that you will no longer suffer from that annoying sugar dip. Proteins and fats do not cause large fluctuations in blood sugar. So you will also have a much less appetizing appetite and grab snacks.

But doesn’t fat make me fat?

Fats and proteins fill your stomach for a long time. They digest much slower and therefore keep you feeling full. So they also provide you with energy for longer. Many people wonder if they will not get fat by eating more fats. As described above, carbohydrates cause eating outside and carbohydrates are easily converted to fat. During the low-carbohydrate diet, fat burning is stimulated, especially from the dangerous belly fat that accumulates around the organs.

A low carbohydrate diet therefore has many benefits. View the differences between carbohydrates as an energy source and proteins and fats.

carbohydrates

Fats / proteins

Hunger feeling

Every 2 to 3 hours

No tasty appetite in between

Risk of being overweight

Yes

No.

Lose weight possible

Difficult

Easy

Influence on blood sugar levels

Large, many fluctuations

Few

Supply energy

Lots of energy, burned out quickly

Provide long-term energy

Not only do you lose weight easily with the low-carbohydrate diet while you can still continue to eat well, you will also be able to keep it on weight easily. It is a diet that you can follow throughout your life. That is because it is not really a diet, but a different way of eating. You get all the important, healthy nutrients you need.

What can you eat with the low carb diet?

Your diet during the low carbohydrate diet consists for the most part of unprocessed products. The intention is that you prepare most meals yourself, without using ready-made spice mixes, sauces, jars and bags. You can eat all vegetables, nuts, meat, fish and dairy.

  1. Vegetables: snow peas, carrots, cabbage, bok choy, broccoli, etc. You can eat as much of this on a day as you want.
  2. Meat and fish or meat substitutes: a portion every day.
  3. Yogurt, cheese, dairy: natural and as unprocessed as possible, preferably not lean but rather full fat.
  4. Eggs: a maximum of two per day
  5. Nuts, seeds, seeds: a healthy snack full of energy. Note, not too much, a hand is often enough.

For drinking it is best to drink only water and (green) tea. Limit coffee to two cups per day.

As you can see, with these ingredients you have enough to make delicious meals. You will no longer be able to grab a ready-made meal from the freezer or use sauces from a jar. But homemade sauces are much healthier and tastier.

How many and which carbohydrates?

A low carbohydrate diet does not mean that you will no longer eat carbohydrates at all! That is not healthy.

You eat less carbohydrates and make sure that what you get is nutritious. Too few carbohydrates will help you no more than too much. The right amount of carbohydrates provides your body with energy and nutrients. But then it is important to know which carbohydrates are good for you and which are not.

  1. Fast or simple carbohydrates: these do not feed our body, they are absorbed quickly and provide energy for a short time. You can find them in sweets, chocolate, cakes, white bread, pasta and white rice.
  2. Slow or complex carbohydrates: These are nutritious and provide fiber for good bowel movements. They release their energy slowly, so that you have energy for longer. You are well-fed and they help you lose weight. Complex carbohydrates include oatmeal, brown rice, vegetables, beans and legumes.

The amount of carbohydrates you eat determines how quickly you can lose weight. You achieve a good result by eating between 50 and 70 grams of carbohydrates.

Scraping all carbohydrates is not good for you

It is not that losing weight goes faster if you omit all carbohydrates. You could do this for a few days, but it is not good for you to do it for a long time. Eating less than 50 grams of carbohydrates a day is called a ketogenic diet. If you want to do this, we recommend that you do this under the supervision of a doctor or dietitian. This is because there are risks associated with the ketogenic diet:

  1. Dizziness and headache
  2. Irritability
  3. Bad breath
  4. reduced resistance
  5. Depression

The removal of all carbohydrates from your diet, in the long run promotes the yo-yo effect. Eventually you will want to eat some carbohydrates again and then your body reacts by immediately storing these sugars as fat. Then you are actually further away from home than for the diet. It is better to limit your carbohydrate intake, as described below.

50 to 70 grams of carbohydrates per day

By keeping this amount of carbohydrates a day, you can lose weight fast healthy . Your body still gets all the nutrients you need, but it will burn fat. And that while you will not be hungry. You can lose 2 to 3 pounds in the first week and between 1 and 2 pounds a week in the following weeks. The weight loss will continue.

Your body may need time to get used to eating low carbohydrates. It must learn to use a different fuel and that may take some getting used to. Some people get a headache or feel tired. This will pass within a few days, so if you manage to keep up, you will find that things will get better soon.

70 to 100 grams of carbohydrates per day

With this amount of carbohydrates you also lose weight, only this is a bit quieter. You can eat this way if with fewer carbohydrates you got too much trouble with the complaints mentioned earlier. You then give your body a little more time to get used to the new diet. If you exercise a lot you can also use more carbohydrates.

100 to 150 grams of carbohydrates per day

If you are at the weight you wanted, you can move on to this amount of carbohydrates in a day. You keep that on weight or lose weight very slowly. Fanatical athletes or people who do heavy physical work can benefit from this amount of carbohydrates to lose weight.

Shopping and eating low carbohydrates

For the meals within a low carbohydrate diet you use mostly pure, fresh ingredients. When you walk into the supermarket, you will notice that more than 70% of the products on the shelves have been processed in one way or another. They are full of sugars, fast carbohydrates, unhealthy additives and different colors and flavorings.

So you have to pay attention to what you buy. You can’t just throw everything from your shopping list into your cart. It is important to look at the labels to see what’s inside. Only if you buy pure vegetables, meat, fish and fruit this is not necessary.

Pay attention to processed products

The more ingredients a product has, the more it is processed. You can easily see that in peanut butter, for example. Unprocessed peanut butter contains only ground peanuts. Peanut butter from a famous brand contains much more than that: salt, dextrose (sugar) and added cheap oils (soy and palm oil). These are often unnecessary ingredients that add nothing to your health. They are rather unhealthy.

So keep an eye on the ingredient list. Be especially careful with ingredients that you do not know or understand. These are often chemical substances, such as colors, fragrances, flavors or sweeteners. All substances that end in -ose or syrup are added sweeteners. Avoid products that contain this, because they bring your blood sugar level out of balance.

The nutrition table tells you everything about a product

In the nutrition table you can read how many fats, proteins and carbohydrates a product contains. Under the cup of carbohydrates is how many sugars it contains. This should be as low as possible. Just try to buy as few products from jars and packaging as possible. What you need for a healthy low-carbohydrate diet is pure and unpackaged (except meat and fish). Use fresh and dried herbs, tomatoes and spices to make tasty sauces and spice mixes.

Make a shopping list before you leave home. Do not take quick snacks or snacks with you when shopping. It is useful to come up with as many healthy alternatives as possible and to make a stock of this. You cannot eat what you do not buy. It makes it easier to stick to your diet.

What are low-carbohydrate products?

Within the low-carbohydrate diet you will provide your body with a different fuel. Instead of carbohydrates you will eat more proteins and fats. To achieve that, you will therefore mainly have to use low-carb products.

You can find carbohydrates in all grain products (so bread, pasta, quinoa, oatmeal, cookies, etc.), but also in potatoes, rice and sweets. You will not eat this more or at least much less. Instead, choose products that contain no or fewer carbohydrates.

Products that are low in carbohydrates:

  1. Meat, fish and eggs: These naturally contain no carbohydrates, are rich in proteins and fats and fill well. You get valuable vitamins and minerals through it.
  2. Fruit and vegetables: Contain more carbohydrates and fewer fats and proteins. They are rich in vitamins and fiber, so important for your health.
  3. Nuts, seeds and legumes: Are an important source of healthy proteins and fats, are rich in fiber, but do contain some carbohydrates.
  4. Oils: Healthy vegetable oils help you get fats that your body now needs as fuel.

A low-carbohydrate product has the following characteristics:

Fills well: It is rich in fibers, proteins or fats. These digest slowly in the stomach, which makes you feel saturated for a long time. You get less hungry after eating and that is the reason that a low carbohydrate diet can help you lose weight. You can eat delicious food during this diet, survive all day long and still lose weight.

evat valuable nutrients: Low carbohydrate products are rich in healthy nutrients, such as antioxidants, vitamins, minerals, proteins and fats. These are macronutrients, which are essential to feel healthy and fit. With a large number of diets you are no longer allowed to eat many products, so that shortages can easily arise. In the low-carbohydrate diet you only eat healthy products that feed the body well.

Has been processed as little as possible: Virtually most of the products you eat are purely natural. The intention is that you prepare all the ingredients for your meal yourself. Meat, vegetables, fruit, nuts, cheese, that’s how you make your food. No pre-packaged products are needed, no boxes, sachets or ready-made meals. This ensures that everything you eat is healthy and that you do not receive any chemical additives.

Low carbohydrate product lists

Curious about what you can eat in the low-carbohydrate diet? Below you will find product lists of all product categories:

Vegetable

Vegetables do contain carbohydrates, one type more than the other. Potatoes for example contain on average 17 grams of carbohydrates per 100 grams, and cauliflower only 2 grams. In the list below you see the vegetable that is the best choice for preparing your low-carb meals. These are low in carbohydrates.

  1. Green beans
  2. Kale
  3. Brussels sprouts
  4. Cucumber
  5. Cabbage
  6. Chicory
  7. Celeriac
  8. Carrots
  9. Leeks
  10. Tomatoes
  11. Onion
  12. Radish
  13. Pak Choy
  14. Eggplant
  15. Beetroot
  1. Paprika
  2. Zucchini
  3. Spinach
  4. Broccoli
  5. sauerkraut
  6. asparagus
  7. Mushrooms (all types)
  8. Garlic
  9. Celery
  10. Avocado
  11. Lettuce (arugula, iceberg, lettuce)
  12. Endive
  13. Cauliflower
  14. Bean sprouts

Fruit

Fruit contains a lot of vitamins, fibers and minerals and is therefore good for your health. However, it is wise to consider that fruit contains a lot of fruit sugar (and therefore carbohydrates). It is therefore best to consciously handle eating fruit. Do not eat fruit more than once or twice a day and choose the types that contain as little fruit sugar as possible. These are the types below:

  1. Nectarines
  2. Melon
  3. Papaya
  4. Peaches
  5. Plums
  6. Rhubarb
  7. Grapefruit
  8. Coconut
  1. Blackberries
  2. Blueberries
  3. Apricots
  4. Currants
  5. Cranberries
  6. Raspberries
  7. Kiwi
  8. Strawberries

Meat, fish and poultry

Animal products occupy an important place because they provide high-quality proteins. You cannot get these from vegetable products in large quantities. So eat meat, poultry or fish regularly, but opt ​​for unprocessed products, preferably organic.

  1. salmon
  2. Halibut
  3. Sardines
  4. Codfish
  5. Trout
  6. Mackerel
  7. Herring
  8. Mussels
  9. Lobster
  10. Oysters
  11. Shrimps
  12. Crab
  13. Gambas
  1. Chicken
  2. Beef (steak, minced meat, steak tartare)
  3. Game (deer, boar, rabbit)
  4. Turkey
  5. Pork (pork chop, pork tenderloin, bacon)
  6. Saithe
  7. Plaice
  8. Eel
  9. Anchovy
  10. salmon
  11. Halibut
  12. Sardines
  13. Codfish

Nuts and seeds

Nuts, seeds and seeds should play an important role in your low-carbohydrate diet. They provide you with healthy fats (polyunsaturated and monounsaturated fatty acids in balanced proportions), proteins and fibers. They fill well and are therefore a healthy snack. Add nuts and seeds to yogurt or sprinkle them over your hot meal or a salad.

  1. Flax seeds
  2. Almonds
  3. Pistachio nuts
  4. Pine nuts
  5. Chia seed
  6. Macadamia nuts
  7. Hemp seed
  1. Walnuts
  2. Cashew nuts
  3. Hazelnuts
  4. Brazil nuts
  5. Sunflower seeds
  6. Sesame seed
  7. Pecans

Dairy and eggs

Dairy products and eggs fit well in a low-carbohydrate diet. They are important suppliers of proteins. Eggs are very healthy, they are rich in various vitamins and minerals. Both eggs and dairy fill well and are therefore a great snack. Because you do not have to worry about calories and whether fats are good for you within this diet, you opt for full-fat cheese and dairy. Yogurt, cottage cheese or milk can come from cows, sheep or goats.

  1. Ricotta
  2. Cheese (hard and soft)
  3. Mozzarella
  4. Feta
  5. Cream cheese
  6. Goat cheese
  1. Milk and buttermilk
  2. Butter
  3. Vegetable milk (oats, rice, coconut, almond milk)
  4. Eggs
  5. Yogurt
  6. Greek yoghurt
  7. Cottage cheese

Legumes

Legumes contain a relatively high amount of carbohydrates. If you use them in moderation, they also fit into the low-carbohydrate diet. They provide your body with a lot of fiber and protein. Broad beans contain the least carbohydrates.

  1. Kidney beans
  2. Chickpeas
  3. White beans
  4. Capuchin
  1. broad beans
  2. Lentils
  3. Garden peas

Oils

Using a good oil for frying and roasting and for over salads is important. The oil should be as natural as possible and contain a good combination of fats. Olive oil and coconut oil are a good basis for cooking.

  1. Rapeseed oil
  2. Flaxseed oil
  3. Sesame oil
  1. Olive oil
  2. Coconut oil
  3. Ghee

Sweeteners

Do you want to sweeten homemade cakes, your breakfast with yogurt or your tea? Then try to use as many natural sweeteners as possible. These are carbohydrates, but at least they are natural ingredients that your body recognizes. Artificial sweeteners contain no nutrients and confuse your body.

They taste sweet and that gives your body the expectation that sugar will also come in. If this does not happen, your body will continue to feel hungry and long for something sugary. This makes it difficult for you to stay away from the sweet treats and even to lose weight.

Therefore avoid:

  1. Surcralose
  2. Saccharin
  3. Cyclamate
  1. Aspartame
  2. Acesulfame K

Herbs and spices

Don’t forget to use herbs and spices, great to give your meals more flavor. If you put them through vegetables, meat or salads, you are not dependent on packages or bags. You can combine herbs with each other for even more options. Herbs and spices can be used fresh or dried.

  1. Herbs (thyme, rosemary, basil, peppermint, etc.)
  2. Spices (ginger, cardamom, coriander, etc.)
  3. Salt (Celtic sea salt, Himalayan salt, etc.)
  4. Pepper (white, black, coarse or fine)
  1. Lime juice
  2. Lemon juice
  3. Herbal oils 

Tips to easily eat low carbohydrate

Many people think that it is difficult to follow a low-carb diet. It would be more complicated to cook, difficult to combine with a family or partner who doesn’t eat that way, and cost a lot of time. They also believe that they would miss certain products too much, such as bread, pasta or pizza.

But with these tips you will not be bothered by the above objections. Of course, it will vary per person if you are going to miss bread, but I can guarantee that you can eat so many goodies during this diet that you will not want a sandwich. If it were, not many people would enjoy the low-carbohydrate diet with pleasure and ease. 

Tip 1: Eat when you are hungry

You don’t have to be hungry during this diet. It is rather the case that you eat precisely when you are hungry. So you eat according to your needs, instead of at a certain time. It is important that you learn to tune into your body. You will notice that you will feel good when you have eaten enough.

The low-carbohydrate diet is rich in proteins. Proteins help you feel well-filled and help regulate your sense of hunger. This allows you to feel better when you are hungry, but also when you are full. So do not eat too fast so that you can feel the signals from your body. This is a very valuable weight loss aid.

If you’ve eaten enough, just keep the rest of your meal in the fridge. Then you also have a healthy snack for when you get hungry again.

Tip 2: Do not eat before you go to sleep

For your digestion it is best if you eat nothing 3 hours before you go to sleep. Your stomach will then have the time to properly digest your last meal. This prevents you from arriving. It also helps your hormone balance, so that it comes back into balance during sleep. You can of course drink in the evening. Choose water or fruit juices. It is good for your body to go to sleep with a slight feeling of hunger.

Tip 3: Opt for healthy snacks

During this diet you do not need very many snacks. Because you are not very hungry between meals. If you still want to eat something, choose healthy low-carb snacks : fruit, a handful of nuts, cucumber, carrots or homemade cookies. Yogurt is also very healthy to take in between. Make sure you always have something with you, also on the road.

Tip 4: Plan your meals

Cooking recipes for low-carb meals is not difficult. It is planning that it takes a little more time. If you do not eat sandwiches in the afternoon, but salads or hot meals, this requires more preparation, both for thinking about what you eat and preparing meals. But if you take some time for this, plan well and cook for more days at the same time, this is not complicated.

Don’t make it too difficult for yourself. Many people find lunch particularly difficult because they are at work and do not want to be complicated. Choose simple meals: a scrambled egg is made quickly and can easily be taken with you. Salads take a little more time, but can be made for several days at the same time. Certainly if you consider what you are going to eat at the beginning of the week, you will relieve yourself of a lot of work.

You will have to get used to it, but it will only take a week or two. Then you get the hang of it, you have found your favorite recipes and planning also takes hardly more time. And once you notice how wonderful you feel about this and how easily you fall off, then you really have to pay for it.

Tip 5: Let your housemates enjoy or adjust meals

Often we don’t take much time to cook healthily, but if you eat differently than the rest of the family, it becomes very complicated. Is this necessary?

No, the low carbohydrate diet is easy to adapt to the other eaters, or you can let them eat it with you. For example, if you just eat vegetables and potatoes, you omit the potatoes for yourself and serve up more vegetables.

If your housemates eat pasta, vegetables and minced meat or something similar, then you replace the pasta with zucchini strings that you can make with a spiral cutter . In general, you can take care of it yourself very well by preparing more vegetables, so that you don’t have to take pasta, potatoes or rice. The meals are very complete, so your table companions can also occasionally eat with you.

Tip 6: Pay attention to fruit

Fruit is healthy, it contains fiber and vitamins that help your body stay healthy. But fruit also contains fructose (fruit sugar), so it is not wise to eat several pieces of fruit every day. One or two portions is sufficient. Also look at the amount of fructose in fruit.

  1. Fruit with a high fructose content: bananas, pineapple, pear, grapes and apples
  2. Fruit with a low fructose content: strawberries, blueberries, raspberries and peaches

The best thing to do is to take fruit from the last category.

Tip 7: Take the time to get used to it

It can take time to switch to the low-carbohydrate diet. You will have to get used to it, both physically and mentally. As mentioned earlier, you may experience some headache or fatigue if your body starts using fats and proteins as an energy source. Most people feel this especially in the first week. After that it gets better soon.

Also mentally it requires some adjustment. You have been eating according to the same pattern for a long time. You are used to the famous sandwiches, fries, macaroni and spaghetti. If you have to think of meals, cauliflower with potatoes is the first thing you think of. Now you will have to dive into the recipes to plan your meals for next week.

This takes some effort first, but remember that this will become easier and easier. You get used to this too and can quickly come up with tasty meals by heart. So give yourself at least two weeks to adjust and then see if you want to continue. Then don’t forget to stand on the scales first and see what you have already achieved.

Low carbohydrate recipes

low carbohydrate recipes

Low carbohydrate food is certainly not difficult. Below you will find a number of delicious low-carb breakfast, lunch and dinner recipes! Would you like to lose some weight with a ready-made free low-carb diet plan? 

Low-carb breakfast recipes

Start the day well with a low-carb breakfast. Below you will find a number of delicious breakfast recipes with low carbohydrates. Boiled eggs with avocado

Boil 2 eggs the way you like them and eat them with (half) avocado. Avocados contain many healthy fats.

Yogurt with fruit and nuts

A container of Greek yogurt (or cottage cheese) with for example 60 grams of blueberries and 25 grams of cashew nuts.

Fried egg with bacon

Bake 2 eggs with a few slices of bacon.

Oatmeal pancakes with strawberries

Recipe for 2 or 3 pancakes

Ingredients:

  1. 50 grams of oatmeal
  2. 1 egg
  3. 50 ml of milk
  4. 1 teaspoon cinnamon
  5. A few strawberries
  6. Unsalted cashews or walnuts
  7. Olive oil

This is how you make it:

Make a batter from the oatmeal, milk, cinnamon and egg. Bake the pancakes in the olive oil. Serve a pancake with a few strawberry slices, nuts and some cinnamon.

Root Smoothie

Recipe for a nice smoothie.

Ingredients:

  1. 1 cucumber
  2. 1 banana
  3. 1 Zucchini
  4. 1 winter carrot
  5. 175 ml of water

This is how you make it:

Put the cut banana, carrot, zucchini and cucumber in a blender and add the water. Mix everything into a smoothie and add more water if you find it too thick.

Tasty lunch recipes with low carbohydrates

A low-carbohydrate lunch requires a bit more work than a sandwich but is much tastier!

Avocado Salad

Ingredients:

  1. 2 eggs
  2. Avocado half
  3. Half cucumber
  4. 70 grams of carrots
  5. 50 grams of field salad or arugula
  6. Half an apple
  7. 1 tablespoon of sesame seeds
  8. Capers to taste
  9. 1 tablespoon olive oil
  10. 1 tablespoon lemon juice
  11. Salt and pepper to taste

This is how you make it:

Boil the eggs. Cut the avocado, cucumber and apple into pieces, grate the carrot. Stir the lemon juice and olive oil together. Put the lettuce, avocado, cucumber, apple, carrot and capers in a bowl and mix everything well. Add the dressing. When the eggs are ready, peel them and cut into a few pieces. Garnish the salad with sesame seeds and sprinkle with salt and pepper.

Broccoli soup with salmon

Ingredients:

  1. 1 zucchini
  2. 1 broccoli sprout
  3. 1 stock cube
  4. 1 large onion
  5. 2 cloves of garlic
  6. 200 ml coconut milk
  7. 300 grams of smoked salmon
  8. Pepper and salt

This is how you make it:

Fry the onion and garlic in oil. Put a soup pan on the heat and add the vegetables and coconut milk, together with the fried onion and garlic. Then add water until the vegetables are just not completely submerged. Cook for 30 minutes.

When the soup is ready, pour everything into a blender and mix into a smooth soup. Garnish with shredded salmon.

Tip: keep your soup, then freeze it. Do this without adding the salmon.

Kiwi kale smoothie

Ingredients:

  1. 1 kiwi
  2. Avocado half
  3. 50 grams of kale
  4. 1 date
  5. 100 ml of water
  6. 100 ml coconut milk

Mix the ingredients together in a blender.

Beet salad with lentils

  1. 2 boiled beets
  2. 150 grams of lentils
  3. 2 tablespoons balsamic vinegar
  4. small bag of arugula
  5. 2 slices of soft goat cheese
  6. Hand of walnuts
  7. Salt to taste

Cut the beetroot into pieces and put them in a salad bowl. Rinse the lentils and add to the beetroot together with the arugula. Stir in the balsamic vinegar and add the crumbled goat cheese and walnuts. Sprinkle with some salt.

Do you want more lunch recipes? 

Low-carb dinner recipes

Below you will find a number of recipes for delicious dinner recipes with few carbohydrates. Hopefully there is something for you in between!

Spring Rolls with chicken

For 2 portions

Ingredients:

  1. 8 rice sheets
  2. 1 bag of lettuce
  3. 1 bell pepper
  4. 1 large carrot
  5. 2 pre-cooked beets
  6. 1 smoked chicken fillet
  7. 1 tablespoon sweet soy sauce
  8. 2 tablespoons of nut paste

This is how you make it:

Cut the bell pepper, the chicken fillet and the beetroot into pieces. Grate the carrot. Mix them in a bowl. Make a dressing by mixing the nut paste with the soy sauce. Follow the instructions on the rice sheets. Soak them in warm water and place them on a damp tea towel. Cover each sheet with a spoon of dressing.

Place the vegetables and chicken in the center of the rice sheet. Fold a piece of the bottom of the sheet inwards and the sides over the vegetables, so that you get a nice package. Do the same with the other rice sheets.

Curry cauliflower with cucumber 

Recipe for 4 people

Ingredients:

  1. 1 Cauliflower
  2. 400 grams of chestnut mushrooms
  3. 1 cucumber
  4. 2 teaspoons curry powder
  5. 3 tablespoons white wine vinegar
  6. 4 tablespoons yogurt
  7. 2 teaspoons tahini (sesame paste)
  8. 2 tablespoons lemon juice
  9. bowl of hummus
  10. Parsley to taste
  11. 4 tablespoons olive oil
  12. 4 chicken fillets

This is how you make it:

Slice the cucumber and scoop the wine vinegar over it. Mix the yogurt with the tahini and lemon juice. Cut the cauliflower into pieces and put it on with some water. Add two teaspoons of curry powder and cook until done. Cut the mushrooms into pieces and fry them in some olive oil in a frying pan. If they are soft, add the parsley. Meanwhile fry the chicken fillets until they are done.

Serve the cauliflower with the fried mushrooms and the cucumber. Spoon the yogurt dressing over it. The hummus tastes nice and loose, but also over the cauliflower.

Vegetable Dish

For 1 portion

Ingredients:

  1. 150 mushrooms
  2. 1 bell pepper
  3. 200 grams of tomato cubes
  4. Hand spinach
  5. 1 egg
  6. 1 onion
  7. 200 grams of minced meat
  8. 1 clove of garlic
  9. Spices such as curry powder, cumin powder, paprika powder
  10. Pepper and salt

Cut the vegetables into pieces. Chop the onion and heat oil in a wok. Squeeze the garlic over the pan. Add the spices and fry until they smell nice. Add the minced meat and fry in a few minutes. Put the vegetables in the wok and stir-fry until everything is cooked. Add the tomato cubes and heat well. You can place the egg in a well on top of the wok vegetables and let it set, or boil separately.

You can easily eat this dish, but if you eat with others who do not eat low carbohydrate, cook pasta with this dish.

51 practical weight loss tips!

When it comes to losing weight, you will never get too little information. The internet, magazines and diet books are full of the most diverse tips. The problem is that those advice can often be found everywhere and nowhere. Moreover, they sometimes contradict each other …

Below we give you an extensive list of our 51 best weight loss tips. Neatly arranged and nice and concise. If you want more detailed information, we often have a post about it. Just click through the links and we’ll explain our tips there in more detail!

Lose weight tips

Food:

1. Create a stable calorie deficit

You lose weight by eating less than you consume. That way, your body has to burn fat to get energy . Eat around 10-20% fewer calories per day than you burn. You can read here how to calculate your daily calorie consumption .

2. Eat (almost) nothing from packets and bags

Cooking as much as possible yourself is the first step to eating healthier and leaner. Ready-made meals often contain much more unhealthy ingredients than you realize. That way you will never get a good idea of ​​your eating habits.

3. Eat less salt

The average Dutch person eats about twice as much salt as the maximum health limit! Bad news, because salt is bad for your blood pressure in large quantities. You also retain more moisture – and therefore kilos – by it.

4. Eat less sugar

Sugar is one of the products that you should eat as little as possible: it provides a lot of calories and no nutritional value. In addition, it can be addictive and results in more binges . Read labels carefully, because it is everywhere!

5. Moderate with ‘natural sugars’

Honey , maple syrup and coconut blossom sugar are slightly better than simple granulated sugar. However, the difference is not as great as many blogs would have you believe. Enjoy this in moderation, and reserve it for special moments!

6. Do not eat white carbohydrates

Carbohydrates such as white rice , white pasta and white bread have the same effect as regular sugar. They cause a rapid increase in glucose in your blood and fill less. So choose the whole-grain varieties.

7. Eat slow carbohydrates!

Some sites recommend that you avoid carbohydrates altogether; that’s bad advice. Carbohydrates are fantastic energy sources. Just make sure you go for the slower variants. Think of whole grains, semi-grains such as quinoa , and legumes .

8. Avoid trans fats

The fear of saturated fat is partly unjustified, and not enough panic is being sown for trans fats . These things are insanely unhealthy. So be careful when eating puff pastry , crisps , frying, baking and bath products and almost all factory food.

9. Eat healthy fats

But certainly not all fats are bad; in fact, you need healthy fats . Examples are olivesand olive oil, avocados , fatty fish such as salmon, egg yolks, nuts and coconut. Eat this in moderation: fats are high in calories.

10. Eat more protein

Proteins saturate more and more than carbohydrates. They also help you to strengthen your muscles and use energy to burn. All the more reason to eat more protein – both animal and vegetable.

11. Eat white meat and fish

When you choose proteins, red or processed meat is often not a good choice. It contains more calories and worse fats. Therefore, go for white meat that is slimmer. An occasionally eat fish!

12. Eat vegetable proteins

diet with too much animal food is not necessarily healthy. So do not eat mountains of chicken, but also use vegetable sources. Good options are legumes, whole grains, soy , nuts, seeds and some vegetables .

13. Eat more fiber

A list of weight loss tips is not complete without fiber . Fiber gives you a long-lasting feeling and therefore help you eat less without hunger . In addition, they keep your intestines healthy! Choose whole grains, legumes, lots of fruit and vegetables and, for example, linseed .

14. Eat more vegetables

Fibers are one reason to stock big vegetables, but there are more. Vegetables also have very few calories. You can eat almost unlimited, which fills up nicely. In addition, don’t forget the vitamins and minerals !

15. Eat a vegetable-rich appetizer

By eating soup or salad beforehand, you can be sure that you will get a good portion of vegetables. In addition, you eat less of the main course, and you save in total on calories.

16. Eat spicy and seasoned

Having trouble eating less salt because it tastes blander? That goes without saying. In the meantime, explore other ways to flavor your food. Spicy food has the advantage that it slightly speeds up your metabolism .

17. Snack healthy

You certainly don’t have to stop snacking – as long as you snack healthy. A few good options: fruit, raw vegetables with humus , nuts and dried fruit , vegetable chips , a boiled egg, dark chocolate .

18. Do not drink soft drinks

Soft drinks are about the fastest way to arrive. They provide a lot of calories and do not fill for a meter. Ask for problems! Light soft drinks are also not much better, as we explain here .

19. Do not drink fruit juice

Fruit juice is often seen as healthy, but is actually just water with sugar. The fibers and other healthy substances from the fruit are completely squeezed out. So it mainly gives you a big glucose peak!

20. Do not drink alcohol

Alcohol contains 7 calories per gram. However, that is not the biggest problem. It also ensures that you store more fat, and especially belly fat . It also disrupts your sleep and sports routine. This makes losing weight in the long run even more difficult!

21. Drink plenty of water and tea

Instead of all that sweet junk, water is the ideal thirst quencher. Do you find that a bit boring? Opt for tea . Or, if you want something colder in this summer weather, homemade iced tea or water with a taste .

22. Drink your coffee black

A few cups of coffee a day are no problem. (More becomes unhealthy). Make sure that you drink your coffee black or at most with a splash of milk . Cappuccino and frappucino are usually packed with calories.

Movement:

23. Do HIIT as a cardio

For many people, Cardio equals hours of hard work with little result. HIIT – High Intensity Interval Training – changes that. It delivers the same benefits – but a whole lot faster.

24. Don’t overdo cardio

Does this seem like a crazy suggestion within a list of weight loss tips? Remember that large amounts of cardio will break down your muscles. And that is the last thing you want if you try to keep your metabolism up to date!

25. Begin strength training

And instead of that cardio, we go for … right, strength training . Because with that you do those muscles a pleasure. Strength training is also a fantastic way to lose weight for women. And no, it won’t really turn you into a hulk.

26. Choose compound exercises

With strength training you prefer to work as quickly and efficiently as possible. Compound exercises help you with this. Here you can use multiple muscles with one exercise, as opposed to isolation exercises.

27. Train the large muscle groups

Make sure you don’t just do sit-ups. You want to appeal to the large muscle groupsas much as possible: legs, back, chest, and so on. The larger the muscle group, the more calories you use with it.

28. Progressive tax

Muscles grow because you need more strength. So keep giving your body the signal that it is not good enough yet. Can you lift a certain weight? Continue to work with a greater weight!

29. Take sufficient recovery time

Your muscles do not grow during training, but during the recovery time. So make sure that there are always two whole days in between before you train a muscle group again. This way you prevent injuries and you maximize growth.

30. Train for an hour

More is not always better. If you make your training sessions too long, they can be at the expense of your results. Make sure you get everything done within an hour – and preferably another 45 minutes.

31. Eat proteins after training

Immediately after your workout, your body needs nutrients. Make sure you have proteins and some carbohydrates to give your muscles the right help.

32. Burning local fat does not exist!

We have discussed this before, but it is such a persistent misunderstanding that we will just repeat it here. You do not burn abdominal fat with abdominal exercises . You will have to burn the fat everywhere.

33. Take a walk every day

Even if you are not exercising, exercise is a good way to support your diet. A daily walk is therefore one of the best weight loss tips, if only because it helps you relax .

34. Get off the bus one stop earlier

Struggling to get some more exercise in your daily schedule? Get out of the bus or tram a bit earlier and walk the rest of the route. This way you immediately go a long way.

35. Move every hour

Sitting still for eight hours greatly reduces your fat burning . By working while standing, making telephone calls and always taking the stairs, you keep things going better.

36. Find a sports buddy

Do you have difficulty maintaining a sports routine? By exercising together with someone else, it becomes much easier to stay motivated. Please note that you have the same goals and preferences.

Practical:

37. Set achievable goals

Don’t try to be on your target weight in a month. That is unhealthy and demotivating if it fails. Half a kilo a week is about a healthy pace to lose weight sustainably.

38. Reward yourself

Set between goals to keep yourself motivated in the short term. Did you get one? Time for a reward! These are weight loss tips, so we are not going to recommend eating something delicious. Rather think of a nice outing, for example.

39. Eat at home

In restaurants, much more cream, cheese , salt and sugar is often thrown through your food. You also get larger portions. By eating at home you save your waist circumference and your wallet.

40. Eat with attention

Are you also inclined to eat your food in front of the TV? This ensures that you feel less quickly saturated and therefore continue to eat more. Eat with attention and really enjoy what you get.

41. Don’t eat out of boredom or emotion

It is very human to go to the chocolate when you are sad. In the long term, however, you will not feel better about it … Always ask yourself why you are eating now before snacking!

42. Keep track of your food occasionally

By registering what you eat now and then for a week, you notice any problems quickly. Moreover, you often eat less if you know that you will have to write it down later.

43. Weigh weekly, not daily

Your weight often fluctuates enormously from day to day. So you learn little by standing on that dreaded scale every morning . Weighing weekly gives a better picture.

44. Use other measurement methods

If you lose fat but grow muscle, your weight will often not change. You do look much better that way! So make sure you also take photos to keep track of progress, for example.

45. Buy a pedometer

A pedometer not only helps you to see how much you move every day. You will also feel more motivated to indeed walk more.

46. ​​Put fruit in sight

Struggling to resist temptation? Take the temptation away! Make sure that unhealthy snacks are stored away or not even in the house. Put some fruit in sight instead.

47. Brush your teeth when you pull

Want to snack, but not really hungry? Brush your teeth! That fresh feeling in your mouth will probably take away the urge to eat very quickly.

48. Drink water with tensile

Another option is to simply pour a bottle of water in when you pull. Your body often gives a signal of hunger when you are actually just thirsty.

49. Do groceries with a full stomach

If you walk hungry in the supermarket , all sorts of junk will undoubtedly end up in your basket. So make sure you have always eaten in advance.

50. Make a shopping list

Whenever you do something in the store, you always end up with more and healthier food than you intended. By planning in advance, you also save your wallet!

51. Sleep enough

What does sleep do in a list of weight loss tips? Very simple: your night’s sleep is more important than you may think. You make it a lot easier for yourself by sticking to those eight hours a night.