How to do ‘Low Carb’November 26th, 2013 by David
Cutting down on carbohydrates is recommended for those who are watching their waistline. However it is not advised to cut out carbohydrates completely, as that would mean leaving vegetables and fruits off of the menu, which is rarely a good idea!
Breakfast: Eggs – boiled or scrambled; and watercress, tomatoes and half of an avocado. Eggs are the ‘perfect’ source of protein as they contain all essential amino acids in the ideal ratio. Watercress is a great accompaniment to eggs as it alkalinises the system to counteract the acidifying actions of the protein. The essential fats found in the avocado will help to further support energy release to keep you on high alert throughout your morning.
A.M snack: Greek yoghurt with fruit. Greek yoghurt is a rich source of protein, B vitamins and calcium. Opt for full-fat, 100% natural and unflavoured versions for the essential fat-soluble vitamins D and A. Apples, berries and melon provide fruity goodness with all the antioxidant and vitamin essentials and without a high dose of sugar.
Lunch: Salads are sometimes quite carbohydrate-heavy, so let’s swing ours the other way and push the protein. Base your salad with greens: rocket, watercress and baby spinach are always popular. Then add a whole array of colours: radish, beetroot, peppers, tomatoes, onion – you get the gist! Now for the proteins and essential fats: Add a palm sized piece of protein such as oily fish like smoked mackerel, salmon or sardines; or chicken or high quality ham. Top the salad with sliced avocado, olives, seeds and nuts. Dress with fresh squeezed lemon, orange or lime juice with cider or balsamic vinegar and a little honey. Sprinkle a little pepper and there you have a feast ahead of you!
P.M Snack: Hummus and vegetable sticks such as celery, cucumber and peppers. Make sure the hummus is a zero additives brand. Most supermarkets make great versions, made from all natural ingredients, but always check the label – there simply is no need for additives and preservatives in hummus.
Dinner: Dinner will be built around protein of course. If you had fish for lunch, go for meat or tempeh for dinner. If you had meat, go for chicken or fish. Fish tends to taste fantastic when drizzled with fresh lime juice and scattered with coriander leaves. Meat and chicken goes well with a wide variety of spices and herbs. Experiment, and try to use natural, fresh ingredients such as ginger root and cloves of garlic. Serve with vegetables, mixed with chunks of feta or mozzarella.