Low Carb Recipes to a Flat Stomach! A Guest Post By David Jones

It’s an undeniable truth that diets can be depressing. Traditional calorie controlled diets can be tiresome, with all the weighing and calculation. Then there’s the constant hunger.

The low-carb diet is perfect for those of us who like to feel full! By focusing on high fat, you’ll stay fuller for longer. Here are some low carb recipes go to get started on a flatter stomach fast!

Paprika Chicken

breaded chicken

Chicken is high in protein and a big thumbs up for the low carb diet. This delicious meal takes around 20 minutes to cook and 10 minutes to prepare. This is a double-dip recipe that should give you adelicious crispy skin without the breadcrumbs.

Ingredients

  • 1/2 cup almond flour
  • 1 tbsp. smoked paprika
  • 1 tbsp. coriander seed, crushed
  • 1 egg, beaten
  • 1 tsp. kosher salt
  • 2 lemons, halves
  • 1 lb chicken breasts (boneless for quicker cooking)
  • 2 tbsp. olive oil (extra virgin if you enjoy the flavor)
  • 1/2 cup chicken broth
  • 2 tbsp. butter
  • 2 cloves garlic
  • Parsley for garnish, chopped.

 

  1. Preheat your oven. 400ºF / 205ºC
  2. Mix the flour, smoked paprika, crushed or ground coriander and the zest of one of the lemons together in a bowl.
  3. Toss the chicken pieces into the flour mix. Make sure it’s fully coated.
  4. Beat the egg and dip the chicken into the egg to coat. Then re-dip into the flour mix.
  5. Heat some olive oil in a skillet over medium heat. Shallow fry the chicken until gold on the bottom. Flip and brown the other side.
  6. Make up your chicken broth. Add the juice of your lemons.
  7. Pour the broth into the skillet.
  8. Transfer the skillet to the oven and bake for 10 to 15 minutes.
  9. Plate up your chicken, spooning the sauce on top of the chicken. Garnish and enjoy!

Serves 4

Broccoli on forks

Cheesy Broccoli bread

OK – I’ve said the “B” word. Not broccoli – you’re allowed that! Bread – as we all know – is carby! Bread is not how to get a flat stomach fast. This recipe is!

It’s a great one for the vegetarians and a way to get kids to eat their broccoli.

This recipe refers to “riced broccoli” – that just means it’s grated.

Ingredients

  • 3 cups riced broccoli
  • 1 large egg
  • 5 cups grated cheddar
  • 1/4 cup grated Parmesan
  • 1/2 tsp. garlic powder
  • Salt and pepper
  • Ranch dressing

 

  1. Preheat your oven. 425ºF / 220ºC
  2. Line a baking sheet with parchment paper.
  3. Microwave the broccoli for 1 minute. Ring out the moisture – you could squeeze it in a tea-towel.
  4. Add the broccoli, egg, 1 cup of the cheddar (leaving 1/2 cup for later) and Parmesan to a bowl. Season with the salt and pepper. Mix well to a dough consistency.
  5. Transfer the dough to the baking sheet. Flatten into a thin round.
  6. Bake until the mix has dried out, turning golden. Around 20 minutes should do it.
  7. Top with the rest of the cheese, return to the over until melted.
  8. Serve warm with the ranch dressing.

Serves 5

Baked swordfish

 baked swordfish

What could be more delicious than a swordfish steak? One of the meatier fishes, it can be moist and delicious and filling. This is a definite favorite to add to your list of low carb recipes!

Ingredients

  • 3 tbsp. extra-virgin olive oil
  • 3 swordfish steaks
  • 1 tbsp dill
  • 2 punnet multicolored cherry toms, halved
  • 1/4 cup red onion, chopped finely
  • 3 tbsp. basil leaf, sliced
  • 1/2 lemon, juiced
  • Salt and pepper

 

  1. Preheat the oven to 400ºF / 200ºC
  2. Heat a skillet over a high heat. Once hot, add 2 tbsp of the oil.
  3. Add the steaks to the pan and season with salt and pepper.
  4. Cook each side for 3 to 5 minutes until browned. Make sure you season both sides of the fish.
  5. Place the skillet in the oven for 7-10 minutes. Make sure it’s cooked through.
  6. Make a salad with the toms, onion, and basil. Add the remaining onion and lemon juice. Season.
  7. Plate up the salad and the fish. Sprinkle the dill over the top.

Serves 3

Icebergers

Just because you need to skip the bread doesn’t mean you can’t enjoy a juicy burger! With some super fresh iceberg, this is really delicious. Home-made burgers always test better, so they’re totally worth the effort. And if they can help you lose weight, losing the bread is no big sacrifice!

Ingredients

  • 1 large head Iceberg lettuce
  • 4 slices bacon
  • 1 red onion, medium sliced into rings
  • 1 lb ground beef
  • 1 tbsp. smoked paprika
  • 1 egg, beaten
  • Salt and pepper
  • 4 slices cheddar
  • 1 beef tomato, sliced
  • Ranch dressing
  1. Cook the bacon until crispy in a large skillet. Transfer to a paper towel. Reserve the bacon fat in the pan.
  2. Add the onion slices and cook until soft.
  3. Set the onions aside. Wipe the skillet clean with a paper towel.
  4. Reheat the skillet.
  5. Mix the ground beef with the egg, salt, pepper, and the smoked paprika. Form into 4 large patties.
  6. Add the patties to the skillet for 4 minutes per side, depending on your preference. Top each burger with a slice of the cheese. Wait until melted.
  7. Slice the iceberg into 8 large rounds.
  8. Place the cooked iceberg on one iceberg round. Top with bacon, onions and a tomato slice. Top with another iceberg round.
  9. Drizzle with ranch dressing.

Serves 4

Ham and egg omelette wraps

These are great for the morning! Really yummy and will keep you full till lunchtime. And this recipe includes chilli as a spicy option! Don’t knock it till you’ve tried it!

Ingredients

  • 4 large eggs
  • 1/4 cup milk
  • 2 tbsp chopped chives
  • 1/2 cup red chili, chopped (optional!)
  • Salt and pepper
  • 1 tbsp butter
  • 1 cup grated cheddar
  • 4 slices ham

 

  1. Whisk the eggs, milk, chives, and chili if using. Season with salt and pepper.
  2. Melt the butter in a non-stick pan, over a medium heat. Pour half of the egg mix, rotating the pan to create a pancake style layer.
  3. Cook for 2 minutes. Add half of the cheddar and cook till melted.
  4. Place the omelet onto a plate. Top with the ham. Roll tightly.
  5. Slice into “sushi rolls.”
  6. Repeat with the remaining mix and serve.

Serves 2

So, there you go. Delicious fodder that keeps the carbs down to help you eat your way to a flatter stomach in no time! Enjoy!

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You can find more recipes and exciting article by David here

What is Keto Adapted?

Many of you may be asking what the difference is between ketosis and being keto adapted. The answer the simple answer is time. Ketosis means your body is breaking down fats to the point that there are ketones in your blood and often your urine. Typically you get to this point by limiting your carbohydrate intake or by fasting.

After a individual lengths of time varying from two weeks to a month (roughly), one starts to become keto adapted. This means your body has adjusted to using fats as the primary source of energy and is funcitoning well with very little glucose. After a certain period of time, your body builds up more fat converting enzymes, thus making the process easier and your cells can convert the fat to energy faster. Once this has taken place, fats and ketones are the preferred fuel by the body. The liver and muscles store less glycogen, and less water is carried in the cells.

An easy way to tell if you are keto adapted is to try an activity that you can normal do without difficulty, such as climbing a flight of stairs, jogging a block, lifting weights for 15 minutes, ect… usually when you are NOT keto adapted, these tasks can become tiring and difficult. You may feel out of breath, dizzy, and have a higher than normal pulse rate. This is because your body is struggling to convert fat to energy quick enough to supply for the activity you are performing.

Tired after working out

There are some supplements that some feel help the body get keto adapted faster. These are  L-carnitine and CoQ10. L- Carnitine  {affiliate link} is an amino acid that helps breakdown fatty acids  by putting them into the mitochondria in our cells. The mitochondria is where the fat burning and oxidation occurs. CoQ10 {affiliate link} helps to build more mitochondria within the cells, therefore making the fat burning more efficient .

Once you are keto adapted, increasing carbohydrates would give the opposite effect. First  one would experience more water retention. This is why after a cheat day or meal you may see a few pounds “gained overnight”. Your insulin will also rise to convert the carbohydrates to energy for quick consumption. Once it is deplete, ketosis resumes. This process is generally faster when keto adapted vs just starting ketosis.

Some people have concerns about adding carbohydrates for workouts. After all we are often trained to think we need trail mix and energy bars on workout days. A successfully keto adapted individual generally does not need anything but water for fuel for a workout, be it cardio or weight training. Endurance can still be built and muscle building can be done while keto adapted. If the workout exceeds 2 hours, some experts suggest a small boost (10-20 carbohydrates) the day of. Others have done well without this. If you feel you MUST have a pre or post workout supplement, a great option is a low carb protein shake.

I use Body Fortress 100% Protein Isolate {affiliate link} Which has 2g carbohydrates and 30g protein per scoop. It also has other great nutrients such as calcium, phosphorus and magnesium.

Have you experienced “keto adaption”? Share your story below!

~HealthyGirl

 

 

Should you Stay in Ketosis While Sick?

Sick woman with fluThis is a tough question for those low carbing out there. There is no doubt that ketosis is a fat burning state that forces your body to metabolize food differently. But what about staying in keotsis while sick? Should you call it quits for the week? The month? The answer is a bit more complex.

How sick are you?
“sick” can mean a variety of different things. If you are having a cold for instance, staying in ketosis should be okay. Symptoms of runny nose, sore throat, cough, mild congestion, mild fever, are all generally manageable with over the counter meds and hydration. Generally if you feel you are up to the task, staying in ketosis when you have the common cold is usually safe and reasonably easy to manage. Some tips and tricks…

Sugar Free Cough Drops. Dont forget that cough drops are loaded with sugar, which can throw you out of ketosis. I like to get HALLS Sugar-Free Cough Drops {affiliate link}  and only use them when absolutely necessary

Other great foods when your sick is homemade chicken zuchini noodle soup, scrambled eggs, pot roast, egg drop soup or basically any low carb soup you can make. Noatmeal is another low carb hot cereal option. Some people prefer to make bullet proof tea instead of bullet proof coffee. Even plain tea is a great option, just try to avoid the honey if you can resist. For a sore throat, sugar free jell-o with whipped cream is always an option for food.

If you have more of a flu like sickness,  or If you are having more of a stomach upset with nausea and vomiting, then perhaps keeping down what foods you can is better strategy. Sometimes when it is hard to keep anything down, it is better to eat something rather than nothing at all. The tried and true method of ginger ale and crackers is probably one of your best bets. There are options for diet ginger ale and keto crackers if one absolutely insists on staying in ketosis. Paleo Thin Crackers would be a good choice in this instance. 6 crackers have 5g of net carbs. You can check them out here. {affiliate link} Paleo Thin Crackers
Other useful tips for my keto friends who are sick, are back to the basics. Try a warm bath with epsom salt. Get plenty of sleep. Stay home from work or school if you can, and wash your hands often. Try not to get other around you sick, and make sure they are washing their hands constantly too. Stay hydrated. Drink plenty of fluids, especially water. When I am sick I always like to up my vitamin game. I usually take a multivitamin, my b vitamins and I take vitamin C and Zinc. Studies have shown that vitamin C and Zinc can be effective in reducing the length and severity of colds.  You can check it out here. {affiliate link} Nature’s Bounty Vitamin C Plus Zinc
If you want to check out an article talking about the power of zinc and vitamin C, read here about a recent 2016 study by HA Mousa. Here is another study by M. Yacoot and A. Salem in 2011. You can check out the full article here.

Hopefully I have answered some of your questions about being sick while on Keto! If you end up falling off the wagon, focus on getting better and dont beat yourself up! Just set a date to get back in your groove!

Get well soon,

~HealthyGirl