You are probably already familiar with the low-carb principle. This diet is all about cutting down on carbohydrates to burn fat. According to nutritionist Marina Lomeli, however, it is essential that not every person eats the same principle, but that the low-carb diet plan to different types. In her book “Low Carb Type Appropriate – The Individual 30-Day Fat Burn Challenge”, she considers various circumstances, such as a person’s fitness level or how much weight they want to lose.
Before the 30-day weight loss challenge, a test assigns you a type and a sub-type. These, in turn, determine how you should eat in the coming weeks. So, for example, if you’re more of the type who wants to lose a lot and hasn’t exercised much yet, you’ll eat fewer carbohydrates during the diet than someone who wants to lose a few pounds and does regular exercise.
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The Three Phases of the Low-Carb Diet Plan
Depending on the type, your diet consists of different phases. In the case of Marina Lomeli’s principle, there are three tracks in total: “Boost your Brain”, “Burn the Fat”, and “Eat Clean”.
Diet plan phase 1 “Boost your Brain”: The ketogenic phase
You eat no extra than 30 grams of carbohydrates per day in this phase. The body enters the state of ketosis. It means it gets its energy from specific molecules called ketone bodies. It keeps you from craving sugar. The pounds tumble remarkably quickly. Anyone who wants to lose weight usually starts their journey to their desired weight with this phase.
Diet plan phase 2 “Burn the Fat”: The low-carb phase
During this phase, 50 grams of carbohydrates per day is possible. Insulin levels remain low, increasing fat burning. But now you’re getting more vitamins and fibre. The low-carb phase is best for long-term weight loss.
Diet plan phase 3 “Eat Clean”: The Paleo phase.
In the third phase, you can eat 100 grams of carbohydrates daily. Your metabolism benefits from this, for example. Because the hormone that turns it on, lepton, likes it when you give your body a few more carbs to process.
Low-carb breakfast: sweet scrambled eggs with coconut berries
Ingredients:
50 g strawberries (approx. 2-3)
Two eggs
One pinch of Himalayan salt
1 tbsp. coconut milk
2 tbsp. water
One bit of Bourbon vanilla
5g coconut oil
1 tbsp. sliced almonds
1 tsp coconut flakes
One pinch of cinnamon
Preparation:
Wash, trim and quarter the strawberries. Break the eggs, place them in a bowl, salt and whisk.
Briefly heat the berries, coconut milk, water, and vanilla in a small saucepan. They should break up a little but not be mushy.
Heat the coconut oil in a pan and add the egg mixture. Allow to set a little over medium heat, then carefully break up with a wooden spatula and process into scrambled eggs.
Arrange the scrambled eggs with the berry sauce on a plate. Sprinkle with flaked almonds and coconut flakes and dust with cinnamon. You can briefly roast the coconut flakes in a pan without fat until golden brown.
Preparation time: 10 minutes
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Low-carb lunch: Crunchy Brussels sprouts salad with bacon
Ingredients:
270 grams of Brussels sprouts
40 g bacon (5-6 slices)
55 g smoked chicken breast
10 grams of ghee
100 g romaine lettuce (about one tiny)
2 tsp apple cider vinegar
2 tsp olive oil
1 tsp Dijon mustard
½ tsp dried thyme
One pinch of sea salt
One bit of freshly ground pepper
20 g pecan nuts
Preparation:
Wash the Brussels sprouts and remove the dry leaves and the stalk. Then, cut the florets into slices.
Roughly dice the bacon and smoked chicken breast. Heat the ghee in a pan. Fry the bacon and chicken breast until crispy for 3-4 minutes. Remove both from the pan and set aside.
Leave the fat in the pan and sauté the Brussels sprouts in it. Add two teaspoons of water and simmer for about 10 minutes until the Brussels sprouts are al dente. Remove the pan from the stove.
Wash the romaine lettuce, spin it dry, cut it into strips, and mix the Brussels sprouts in the pan.
Mix a dressing of apple cider vinegar, olive oil, Dijon mustard, thyme, salt and pepper. Toss the salad with the sauce and serve in a bowl. Garnish with pecans, bacon and chicken breast.
Low-Carb Dinner: Low-carb risotto with goat’s cream cheese
Low-carb diet plan: Risotto recipe with goat cheese
The cauliflower turns the risotto into a low-carb dish.
Ingredients:
200 g cauliflower (approx. ½)
100 grams of mushrooms
65 g cocktail tomatoes (approx. 4)
One small shallot
35 g pasture butter
100 ml vegetable stock
55g Parmesan
Himalayan salt
One pinch of freshly ground black pepper
65 g fresh goat cheese
some arugula leaves
few sprigs of chives (optional)
Preparation:
Wash the vegetables. Divide the cauliflower into florets. Gradually process the florets into rice-grain-sized pieces in a blender. Add some cauliflower at a time
put in blender.
Slice the mushrooms and quarter the tomatoes. Next, peel and finely chop the shallot.
Melt half the butter in a pan, lightly brown the shallot and add the cauliflower rice. Sauté for 2 minutes.
Pour the vegetable stock and cook the cauliflower for about 5-8 minutes until the water evaporates. Grid the Parmesan and stir into the risotto. Season well with salt and pepper.
Fry the mushrooms in the remaining butter. Serve the risotto with fried mushrooms and tomatoes and refine it with goat cheese.
Wash the chives and rocket leaves, shake them dry, and cut the chives into small rolls. Then decorate the risotto with it.
Preparation time: 30 minutes
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Low-carb dinner: mountain cheese gnocchi with spinach
Low-carb diet plan: recipe for mountain cheese gnocchi with spinach
Cheese gnocchi? Yes, you can – and how.
Ingredients:
75 g mountain cheese
2 egg yolks
1 tsp guar gum
One pinch of ancient salt
30 grams of shallot
135 g spinach (about four handfuls)
190 g yellow peppers (approx. 1½)
40 g pasture butter
One bit of freshly ground pepper
Preparation:
Finely grate the mountain cheese till the water simmers, and place a metal bowl on top that covers the pot. Melt the cheese in a water bath while stirring.
Take the bowl off the stove and let it cool down a bit. Then mix the egg yolks with the cheese, preferably using a fork. As soon as a homogeneous mass has formed, stir in the guar gum. Home the bowl in the fridge for 15 minutes.
Reheat the pot of water and bring the water to a boil. Salt well this time. Use a teaspoon to scoop out the dough mass. Roll into balls between your palms, then shape into gnocchi. Smaller gnocchi gets better consistency. Press each dumpling in with a fork to create the typical pattern.
Put the gnocchi hooked on the hot water and let it sim until they float to the top. Then eliminate with a slotted spoon and drain on a plate.
Peel and finely chop the shallot. Wash the spinach and cut it into strips. Wash the peppers, halve, deseed and finely dice the required amount—heat half the butter in a pan. Sauté the chopped shallots in it until translucent. Add the spinach and paprika, and sauté for 2 minutes over medium heat—season with salt and pepper.
Push the vegetables aside and melt the remaining butter in the pan. Cook until golden brown. Place the vegetables on a plate and serve with the gnocchi.
Low Carb Diet Plan: Recipe for Salted Crème Brule
Creamy and a touch extravagant thanks to the salt: This dessert is just right if you want to feast on a healthy meal.
Ingredients:
100 ml cream
½ tsp bourbon vanilla
20 g erythritol
One egg yolk
¼ tsp. Himalayan salt
Also required:
One ovenproof casserole dish
Preparation:
Preheat the oven to 120°C for circulating air.
Place the cream in a small saucepan along with the vanilla. Boil briefly. Add half of the erythritol and stir to dissolve. Let cool to hand warmth.
Crack and separate an egg. Beat the egg yolks with the salt until fluffy. Pour the cream into the egg yolk in a thin stream, stirring continuously with a whisk.
Pour the batter into a shallow ovenproof ramekin. Place on a deep baking sheet and fill the baking sheet with water until half of the ramekin is submerged. Bake in the oven for 25 minutes until a skin forms.
Then let the cream cool down in the fridge for at least 90 minutes. Before serving, set the oven to the grill function.
Spread the remaining erythritol over the cream and place the cream on an oven rack as close as possible to the grill. Bake until the sugar has melted.
Caution: The erythritol quickly turns black, so keep a close eye on it.
Enjoy warm or cold.