Coconut flour: main advantages, disadvantages and how to use it correctly?

Low Carb Vegetables

Zucchini

Carbohydrates: 7 grams in 1 medium-sized zucchini
Zucchini, or as the French often call them, zucchini, are green vegetables that will help you remove excess carbohydrates from your diet. Zucchini cut into strings using special vegetable peelers will be an excellent replacement for spaghetti in side dishes for meat dishes.

Grated zucchini can be put into hash browns instead of potatoes, and you can also add them to the dough instead of flour. Or you can make an inspiring low-carb snack. Trim the ends off the squash and slice it into long, wide strips using a peeler or professional vegetable grater. Then place a piece of smoked salmon or arugula on one end of the strip and roll it up.

Good to know.

Zucchini isn't often called a "superfood," but it contains a ton of essential nutrients, including vitamin B6, potassium, magnesium and vitamin C.

Cauliflower

Carbohydrates: 5 grams per cup

There's a reason why cauliflower is called a "low-calorie starch." Cooked cauliflower's unique texture makes it a great alternative to mashed potatoes (but saves about 23 grams of carbs per serving compared to potatoes), macaroni and cheese, creamy soups, and even flavorful pizza crust. Or grind a raw head of cauliflower in a food processor and cook it instead of millet porridge or rice.

Good to know.

Cauliflower is a member of the Brassica family, therefore, like regular cabbage or broccoli, it contains a huge supply of antioxidants.

Swiss chard

Carbohydrates: 1 gram in 1 cup

Nutrient-rich, dark leafy vegetables should be on your shopping list, and Swiss chard is no exception. You can steam or fry them, or you can take raw beet leaves and use them in place of carb-rich tortillas in tacos and wraps.

Good to know.

Swiss chard provides the body with plenty of potassium. A Journal of Dietetics study showed that potassium reduces the overall risk of developing cancer and heart disease.

Mushrooms

Carbohydrates: 2 grams per cup

Porcini mushrooms, champignons and the much more exotic shiitakes - all mushrooms are low-carb foods with great taste and rich aroma. Large, fleshy mushrooms can be used as an alternative topping for hamburger or pizza, which in the traditional version has a detrimental effect on your figure.

Good to know.

All types of mushrooms contain large amounts of substances that stimulate the immune system.

Celery

Carbohydrates: 1 gram per stem

Celery is 95% water, so you shouldn't be surprised by the almost complete absence of carbohydrates in it. Chop celery into wedges, add it to a salad, or simply spread some nut butter on it for a nutrient-dense snack without the six-pack-killing refined carbs.

Good to know.

Celery is an excellent source of vitamin K, which is involved in calcium absorption and strengthens bones.

Cherry tomatoes

Carbohydrates: 6 grams per cup

Cherry tomatoes taste better than the larger tomatoes sold in supermarkets, and they offer a great way to boost the nutritional value of your diet without any risk of spinning your carb counter.

You can put the cherry tomatoes in your mouth whole or sprinkle them with vegetable oil and bake at 200 degrees until the tomatoes shrivel and turn into fragrant baked bombs.

Good to know.

These pink balls are a source of the anti-cancer antioxidant lycopene.

Spaghetti pumpkin

Carbohydrates: 7 grams per cup

Think of spaghetti squash as Mother Nature's low-carb answer to traditional pasta. When cooked, the pumpkin pulp breaks down into thin strips with a nutty flavor that are very low in carbohydrates. Simply slice the pumpkin into thin slices, remove the seeds, and microwave until done.

Pat the squash thoroughly with a paper towel or parchment paper and microwave for 8 to 12 minutes, or until the flesh is tender. Leave the pumpkin to cool for 5 minutes and then use a fork to shred it into thin strips. Top spaghetti squash pasta with your favorite protein-rich meat dish.

Good to know.

Pumpkin is high in vitamin C, a nutrient that helps combat muscle soreness and protect muscles from oxidative stress after intense exercise.

Other low carb vegetables:

• Radish
• Asparagus
• Chinese cabbage
• Broccoli
• Spinach
• Arugula
• Watercress

What foods are low in carbohydrates?

If there are no contraindications and if necessary, switch to a diet, the next step is to familiarize yourself with the list of low-carbohydrate foods. It is very extensive, consisting of vegetables, herbs, nuts, fruits and much more that can be found among the products of any grocery store. A general table of such products will help you decide which foods have the least amount of carbohydrates or none at all.

Greens are low in carbohydrates

Low Carb Foods

Important! Special attention should be paid to products that not only contain few carbohydrates, but also a large amount of proteins. These include fish products (especially salmon and trout), chicken fillet, various offal (liver, etc.), low-fat cottage cheese, eggs, nuts. When planning your diet, you should take this property into account.

Recipes for a Low Carb Diet

How exactly you need to prepare dishes so that they comply with the rules of the diet can be found below:

Lenten bird

To prepare it, prepare:

• 100 g fillet;
• a bunch of dill or other greens;
• natural lemon juice.

Cooking:

1. Pour lemon juice over the fillets and marinate for 10 minutes.
2. Beat the fillet.
3. Bake in the oven.
4. Season with herbs before serving.

Chicken can not only be baked, but also steamed. In a regular steamer this process will take 20 minutes.

Lenten fish

You will need:

• 150 g fillet of any fish;
• lemon;
• a bunch of parsley;
• ground black pepper.

Cooking:

1. Peel the lemon and cut into pieces.
2. Chop the greens.
3. Mix lemon cubes with herbs.
4. Marinate the fillet in the lemon mixture for 20 minutes, seasoning with black pepper.
5. Cook on the grill.

Lean beef with spinach

You will need for 4 servings:

• 1 kg of beef;
• 300 g spinach;
• 1 onion;
• 150 g celery;
• several cloves of garlic;
• large tomato;
• ginger powder;
• caraway;
• vegetable oil;
• a glass of broth.

Cooking:

1. First add some oil and fry the seasonings.
2. Add tomato slices and onion to the pan.
3. Pour in the broth.
4. Cut the beef into thin strips and add to the broth and spices.
5. Add spinach and celery.
6. Simmer everything together in a common frying pan for 35 minutes.

Chicken casserole

You will need for 4 servings:

• chicken breasts - 1 kg;
• 4 egg whites;
• a bunch of celery;
• oat bran - 1 tablespoon;
• ground ginger;
• 1 onion

Cooking:

1. Grind chicken, celery, and onions in a meat grinder.
2. Add ginger directly to the minced meat with beaten egg whites.
3. Season with a spoonful of bran.
4. Place all the minced meat in an even layer in a baking dish.
5. Bake in the oven for 30 minutes.

Chicken with vegetables in pots

Prepare:

• spinach - 400 g;
• broccoli - 400 g;
• chicken breasts - 1 kg;
• olive oil;
• half a glass of vegetable broth;
• 1 onion;
• apple juice - 1 tablespoon;
• a little salt and pepper.

Cooking:

1. Rinse and dry all vegetables first.
2. Cut the onion into thin rings.
3. Add spices, broth and butter to apple juice.
4. Cut the chicken meat into layers.
5. Add pieces of meat to the marinade and mix with vegetables.
6. Leave the chicken in the marinade for 20 minutes.
7. Divide equal portions into 4 pots and cover them with foil. Use a fork to poke several holes in the foil.
8. Bake in the oven for 45 minutes.

Low-carb bread recipe No. 1, photo (with almond flour)

How to make “carb-free” bread at home? Catch one of the proven recipes, which is based on almond flour. The bread has a crumbly texture without the smell or taste of almonds. Keeps its shape well. It's nice to spread butter with a slice of cheese. According to my calculations, 100 g of such bread contains 5 g of carbohydrates. Compared to the usual one, where there are 40-50 g of carbohydrates per 100 g, this is generally a fairy tale. The bread is very filling and satisfies hunger for a long time. Due to the fact that it contains a lot of fiber from almond flour, as well as psyllium, this product has a preventive effect against stool retention, which often occurs in those who decide to switch to a low-carbohydrate diet.

Ingredients

You will need these ingredients:

• 300 g almond flour
• 5 tbsp. psyllium
• 2 tsp baking powder
• 1 tsp salt
• 2 tsp apple cider vinegar
• 300 ml boiling water
• 3 egg whites
• Sesame seeds, sunflower or pumpkin seeds for garnish

Let's quickly go through the components. Almond flour is rarely sold in a regular store because it is rarely in demand and is also expensive. That’s why I call this recipe premium, because not everyone can afford it.

I buy these options on iHerb.ru:

• Bob's Red Mill, Almond Flour, Gluten Free, 16 oz (1 lb) 453g
• Barney Butter, Almond Flour, 13 oz (368 g)
• Now Foods, Real Food, Almond Flour, 22 oz (624 g)

Psyllium is used as a substitute for gluten in wheat flour. It binds all the components and prevents the final product from falling apart. This is crushed psyllium seed husk. A very valuable thing in the treatment of intestinal problems. I only took it once and I still haven’t run out of it because the consumption is very small. There is also a very economical option on iHerb:

• Now Foods, Healthy Foods, Psyllium Powder, 24 oz (680 g)

Everyone has the remaining ingredients at home. Please note that we only use egg whites. If you don’t know where to put the yolks, then I offer you a recipe for homemade ice cream sundae.

Cooking technique

When you have everything ready, you can start baking bread. It's very simple, as it turns out.

1. Preheat the oven to 175 degrees.
2. Mix all dry ingredients well in a bowl.
3. Boil water and pour directly into bowl with dry ingredients.
4. Immediately after this, add the egg whites and vinegar.
5. Mix (I mixed with my hands), the dough should look like baby play dough.
6. Wet your hands and with damp hands form several balls and place on a baking sheet lined with baking paper or a silicone mat like mine.
7. Sprinkle the seeds on top and press them lightly to incorporate.
8. Bake at 175 degrees for 50-60 minutes (I baked for 55 minutes).
9. Let it cool, and then eat to your health.

This is such a simple recipe! Bon appetit!

Low Carb Diet Recipes

The ancient culinary exercises of our great-grandmothers, set out in the book Molokhovets, are no longer for you. Something better for you. Secret Recipes from the Low Carb World!

Such a difficult omelette

An omelet is not just two or three deliciously beaten and fried chicken eggs. This is also a flight of your imagination. In fact, turn it on full blast: roll up the prepared omelette pancake, fill it with fish, chicken fillet pate, turkey with vegetables, fried mushrooms, processed cheese, radishes with Dutch cheese….

The essence of the diet and its rules

The essence of this diet, or rather the whole diet, is to limit carbohydrate foods. These are products containing sugar, flour, starch. You won’t be able to do without carbohydrates completely – in this case, many organs will stop functioning properly.

On average, the required minimum is 150 g of carbohydrates daily, for people who engage in sports or physical labor - 300-400 g. On a low-carbohydrate diet, their consumption is limited to 30-40 g. As a result, when the body stops receiving the usual amount of these substances and the required energy, he is stressed. The “exit” is the conversion of energy from fat cells, which starts the process of losing excess weight.

It is difficult to call this nutritional system a complete diet, since it does not involve fasting or limiting oneself in food. Its essence is the replacement of carbohydrates with protein products. In this case, the diet turns out to be quite nutritious, satisfying and healthy. Among carbohydrate foods, preference is given to “slow” type products - the body processes them gradually, so they do not turn into “extra” energy and fat deposits.

! Due to a balanced and nutritious diet, a low-carbohydrate diet for weight loss is approved by doctors and nutritionists. It is considered not only effective, but also harmless.

How the diet works

When the body receives predominantly fats and proteins for a long time, ketones are formed in it. These substances additionally provide the body with energy and also suppress the feeling of hunger. Moreover, energy is generated not from muscle tissue, but only from fat. Therefore, low-carb nutrition is suitable for athletes and people leading an active lifestyle.

In addition, eating low carbohydrates affects hunger in other ways. It regulates the blood level of two hormones at once - glucagon and insulin. The balance in their concentration makes a person less likely to feel hungry and reduces appetite.

Types of diet

In addition to the classic diet, when the consumption of foods with fast carbohydrates is simply reduced, there are other varieties of this diet:

1. Diet with an emphasis on protein foods. This is an option that is suitable for athletes who are actively gaining muscle mass. In this case, you are allowed to eat carbohydrates only before lunch, and foods high in carbohydrates are allowed only for breakfast.
2. Alternating protein and carbohydrate foods. Its principle is based on the fact that long-term adherence to a carbohydrate-free diet leads to a decrease in its effectiveness. To “awaken” the weight loss mechanism, alternate the consumption of predominantly protein foods with carbohydrates.
3. Ketogenic nutrition. This diet is allowed only after a medical examination, since it is based primarily on fatty foods. Its duration does not exceed 1 week every 2 months. One option for such a regime is the Kwasniewski diet.

Who is it suitable for?

Most often, athletes, bodybuilders, and athletes who need the so-called drying resort to such a diet. Reviews and results after following a low-carb diet suggest that it is suitable for beneficial weight loss without affecting the level of muscle mass in the body.

In addition to athletes, this diet is recommended for men and women who want to lose weight and are not ready to strictly limit themselves in nutrition. Doctors and nutritionists also recommend it for diabetes mellitus, especially type 2. Restriction helps keep blood sugar at normal levels and also prevents obesity.

Despite the benefits of this diet, it also has contraindications. The diet is not suitable in the following cases:

• during pregnancy and lactation;
• in childhood and adolescence;
• To old people.

These categories of people need a balanced diet that contains all the necessary substances, including carbohydrates and fats.

Also, such a diet is not recommended for people engaged in mental workload. Eating low carbohydrates causes your blood glucose levels to drop, causing your brain to not function at full capacity.

"Fast" and "slow" carbohydrates

For convenience, it is customary to determine the degree of “usefulness” of a particular carbohydrate-containing product by the level of the glycemic index. The lower its indicator, the more preferable this food is for those people who care about their health and look after their appearance. The higher the glycemic index, the more simple carbohydrates a product contains. Therefore, it is better to eat this kind of food as rarely as possible or even give it up altogether.

Foods that contain complex carbohydrates break down slowly during digestion, maintaining stable blood sugar levels and preventing sudden changes. They provide the body with the necessary amount of energy for quite a long time.

Simple carbohydrates are absorbed almost instantly, and blood sugar levels rise just as quickly. Without the ability to quickly expend a huge amount of energy, the body converts glucose into fat, and the accumulation of excess weight begins to rapidly gain momentum.

Low carb diet menu

Creating a low-carb diet menu for the week is based on a balanced combination of a variety of dishes prepared according to low-carb recipes. The basis of the diet consists of protein products, which quickly give a feeling of fullness. In the morning, a small amount of carbohydrates is acceptable to replenish energy after fasting during sleep. Between main meals, you should have small snacks with zero-carbohydrate foods.

Monday

Breakfast consists of a salad based on 2 egg yolks and 3 whites, 100 g of mushrooms and 50 g of grated cheese 45% fat. Drinks: tea or coffee (if you want to sweeten it, you can use low-carb stevia). Lunch involves a sufficient amount of boiled rabbit meat and lettuce dressed with lemon-garlic sauce to satiate you. The diet does not provide for limiting the weight of portions; you can do them at your own discretion.

Low-fat cottage cheese is perfect for a low-carb afternoon snack. You can season it with a little yoghurt. Dinner should be light; soups with a variety of bases would be ideal. On the first day of the diet, it can be chicken broth. You should not prepare soups in advance: they lose nutritional quality and are not beneficial.

Recommended Products Table

There is no need to strictly limit the variety of the menu with such weight loss. This diet, like any other, has its permitted foods. We suggest that you familiarize yourself with the table of foods for a low-carbohydrate diet.

Menu for 1 and 2 weeks

I want to share with you a low-carb diet for a week. You can have any drinks without sugar during the day – tea, coffee, water.

Monday

• For breakfast, boiled eggs - 1-2 pcs. with a piece of sausage. Drinks include coffee and tea without sugar.
• For lunch you can eat a cucumber. Beef broth with meat.
• You are allowed to snack on fruit. Apple or orange.
• For dinner you can make a cucumber and tomato salad. And also boiled fish.

Tuesday

• For breakfast, boiled skinless chicken.
• For lunch you can eat a vegetable salad with sunflower oil. Lenten cabbage soup without potatoes. A piece of sausage.
• Snack on a green apple.
• For dinner, prepare a vegetable stew - cabbage, carrots, eggplant.

Wednesday

• For breakfast, two sausages and green peas.
• For lunch - cabbage and carrot salad. And also vegetable soup in chicken broth without potatoes. Steamed chicken or beef cutlet.
• Snack - a small pear.
• For dinner, vegetable stew without potatoes. Choose vegetables from the list of allowed foods with the lowest GI.

Thursday

• Breakfast includes an omelet or scrambled eggs with tomatoes and onions.
• For lunch - tomatoes and cucumbers (can be in a salad). Chicken soup.
• Snack – two small tangerines.
• For dinner, boiled or sautéed fish with tomatoes and carrots.

Friday

• For breakfast, stewed mushrooms with vegetables.
• For lunch - cucumbers and tomatoes, vegetable soup. Steam cutlet made from minced pork and beef.
• You can snack on an apple.
• For dinner, sautéed fish can be served with carrots and tomatoes or boiled.

Saturday

• For breakfast, two boiled eggs with fresh cucumber or tomato.
• For lunch, sautéed broccoli with chicken.
• We snack on an orange.
• Dinner - salad of radishes and greens. Canned tuna. Unsweetened drinks.

Sunday

• A couple of boiled sausages and stewed eggplants can be eaten for breakfast.
• For lunch, green salad (cabbage, cucumbers, tomatoes). Passed or boiled chicken without skin.
• We snack on a pear.
• Dinner - vegetable stew with mushrooms.

Balanced diet

• almost two-thirds of meals should be rich in carbohydrates with a low glycemic index;
• a little less than a third – protein foods;
• the remaining smallest part is fats, without which the body cannot cope.

Another very important tip for creating an optimal diet: foods high in carbohydrates will bring the greatest benefit if they appear on the plate in the first half of the day. For example, by eating millet porridge with dried fruits for breakfast, you don’t have to worry about your figure and don’t think about food until lunch.

For lunch, pea or bean soup with whole grain bread and fresh vegetables is perfect. You can even treat yourself to herbal tea or rosehip decoction with dried fruits or a dessert spoon of honey. But dinner can consist of baked mushrooms with a drop of vegetable oil and a green salad, since the protein eaten in the evening will serve as material for the structure and restoration of body tissues.

Vegetables

Some people mistakenly believe that the low-carb food chart cannot include fruits and vegetables. This is just a misconception; many vegetable and fruit dishes have the right to become part of the menu. You just need to concentrate on foods that contain a minimum of carbohydrates and a maximum of fiber. Let's consider this issue in more detail.

• Potatoes are a vegetable that has no place in such a diet, as it is oversaturated with carbohydrates. You should also limit your consumption of tomatoes, without giving them up completely, so as not to deprive the body of a huge amount of valuable elements. The same applies to onions and carrots.
• The ideal base for dietary nutrition is cucumbers. This vegetable is rich in fiber, beneficial microelements and vitamins, and is practically devoid of carbohydrates. Melons and cabbage are no less useful.
• Radishes, turnips, beets are effective low-carb foods for weight loss. The list of permitted foods must certainly include these vegetables. It is recommended to consume them boiled or stewed.

“Friends” and “enemies”: how to calculate what you need?

Many nutritionists tend to divide carbohydrates based on their usefulness. They include “positive” carbohydrates – complex compounds (for example, starch) as useful ones. The processing of such compounds by the body takes a long time, which allows a person to feel full for a long time. On the other hand, they also do not contribute to a sharp increase in blood sugar (which then leads to the production of insulin and the same sharp decrease, as a result of which the feeling of hunger after eating sweets overtakes very, very quickly).

To roughly calculate your diet, you can use the well-known rule of dividing a portion into three parts. About a third of a serving of food should be “protein”, a little less than two-thirds should be carbohydrates, preferably complex, positive hydrocarbons and low-carbohydrate foods. The “fat” component should account for very little, but under no circumstances should fats be completely excluded from the diet. The list of carbohydrate foods in this article will help you create proper nutrition depending on your goals.

How to cook delicious chicken breast

Chicken breast is often used in a low-carb diet. Frankly, within 4 weeks, eating it boiled or stewed gets really boring. I want to share interesting recipes with you.

Cutlets with crab sticks

Crab sticks are not prohibited on a low-carb diet. The only thing is that they should not be consumed in the first and second weeks. This dish can be prepared 1-2 times a week without harming your figure. For this we need:

• chicken fillet – 300 g;
• 1 onion;
• dill or parsley, all together;
• a couple of cloves of garlic;
• 2 tablespoons cornstarch;
• 1 egg;
• two or three crab sticks.

Finely chop the chicken breast, onion, garlic, crab sticks. Mix all ingredients together, add egg and cornstarch. Add greens. Pour a little oil into the frying pan and place the cutlets with a spoon. Fry on each side for 5 minutes.

Diet sausages

To prepare this dish we need 400 grams of chicken fillet, 1 onion, 1-2 cloves of garlic, an egg, a tablespoon of soy flour. Flour can be replaced with cornstarch. Don't forget about spices: curry, red and black pepper, turmeric, etc. Add salt to taste.

All components must be mixed in a blender until smooth. Place part of the mixture on cling film and roll it into a sausage shape. Tie the edges with a thick thread. This way you will get several sausages. They can be frozen. To cook, cook frozen directly in film, like regular sausages. Before eating the finished sausage, the film is of course removed.

Now you know what you can and cannot eat on a no-carb diet. As you can see, the list of products is quite long. You can cook soups, porridges, and even sweet dishes. You definitely won't leave hungry. Leave your reviews and share your dietary recipes! And also don’t forget to subscribe for updates. Bye bye.

Sincerely,

Bad eating habits

As for “dangerous” carbohydrates, in particular, all kinds of sweets that also contain fat (cakes, candies with cream filling, etc.), then it is better to completely avoid eating such products. Not only are they completely useless, but they are also truly harmful.

If we talk about where “wrong” carbohydrates are present in large quantities, then the list of products that are subject to unconditional exclusion can be crowned with sweet carbonated drinks and fast food.

This is absolutely “dead” food, so saturated with sugars, fats and preservatives that even a healthy body finds it difficult to cope with the consequences of such a meal. In addition, carbohydrate foods are addictive. Many people, having gotten used to it, have great difficulty getting rid of the craving for these dishes. Choose the best! Choose what's useful!

Carbohydrates are complex compounds that should make up at least 50 percent of a person's diet. The famous book “On Tasty and Healthy Food” even recommends a ratio of 1:1:4 (proteins, fats and carbohydrates, respectively). The list of carbohydrate foods is extremely large and you need to navigate it if you want to monitor your figure.

Recipes

Mushroom puree soup

Bring 3 liters of salted water to a boil, boil 1 kg of chicken breasts in it (remove the skin first). Cut the finished meat into small pieces and return to the broth.

Cut 400 g of champignons and add to the broth.

Cut three processed cheeses into pieces. Add to the broth and simmer everything over low heat until the cheeses dissolve.

After cooling, beat everything to a puree using a blender.

Omelette rolls

Place finely chopped fish (chicken, mushrooms) on a thin layer of the prepared omelet. Carefully wrap it in an envelope or roll. Decorate the top with finely chopped herbs.

Fish cutlets “Mysterious”

Pass 600 g of pollock fillet and 250 g of chicken fillet through a meat grinder with 2 onions. Salt and pepper the minced meat to taste.

Grate 1 carrot into the minced meat and mix well.

To prevent the cutlets from falling apart, you need to let the minced meat stand for 20-30 minutes. Form cutlets. The smaller they are, the faster they will cook. Lightly grease them on both sides with vegetable oil.

Steam alternately on both sides.

Appetizer "Salmon on pancakes"

Mix 3 tbsp. l. oat bran, 3 tbsp. l. low-fat cottage cheese, 1 chicken egg, salt with sea salt and mix.

Place the mixture on a hot frying pan (without oil), forming pancakes. Fry for 2 minutes on each side.

Prepare the filling: 3 tbsp. l low-fat cottage cheese, 3 tbsp. spoons of grated cheese, add a spoonful of natural yogurt and thoroughly grind the filling to a paste-like state.

After the pancakes have cooled, spread the cheese filling on their top side. Top with a slice of lightly salted salmon fillet and a sprig of basil, dill or parsley.

Chicken with zucchini

Chop 300 g champignons and 1 onion. First, fry the mushrooms in a greased frying pan for 5 minutes, then add the onions.

Separately, fry 450 g of chicken fillet, cut into pieces.

Cut 1 medium zucchini into cubes and add to fry with the meat. Cook until the zucchini is soft.

Place the first layer (mushrooms and onions) and the second layer (meat and zucchini) into the mold. Add salt and mix. You can add a spoon of yogurt.

Place in an oven preheated to 180°C and in 15 minutes the dish will be ready.

Broccoli soup

Bring 1 liter of chicken broth to a boil. Add 400 g of broccoli and cook over low heat for 5 minutes.

Chop 1 processed cheese, put in broth and dissolve with constant stirring.

Salt, pepper, add turmeric and ground paprika to taste. Garnish with finely chopped herbs.

Serve the soup hot in broth bowls.

Meat and Fish

• Som

This fish is highly valued by both professional fishermen and inexperienced amateurs. A distinctive feature of catfish is the almost complete absence of bones and an amazing range of vitamins and microelements. Potassium and fluorine, magnesium and sodium, zinc and sulfur - an impressive list with minimal calorie content. You can prepare such a valuable product in different ways: bake the whole thing in foil or steam the fillet.

• Pink salmon

This fish is an excellent source of protein and unsaturated fats, and also contains a large number of vitamins and minerals.

And some elements are so valuable that you don’t need any additional incentive to include this fish in your diet! And of course, fish replenishes the body’s reserves with an important component - omega-3 acids. It is possible to replace fresh fish with a canned version, which will be a budget replacement that is not much inferior in beneficial properties

And the carbohydrate content of half a can is 0 g.

• Chicken meat

If chicken fillet does not evoke much appetite or you want to add some variety, then chicken drumstick will be an excellent solution. The amount of carbohydrates in this part of the chicken is again an inspiring zero. At the same time, the juiciness is pleasantly pleasing and cannot be compared with breast meat. Do not remove the skin from the drumstick before cooking, but remove it immediately before eating, then the meat will be even juicier and more flavorful. By the way, this is an ideal post-workout meal - the antioxidant selenium in meat can alleviate the process of oxidative stress.

• Turkey

Turkey meat is ideal for those who follow a diet of almost any level of strictness. Low-carb ground turkey is an excellent source of protein that has an extremely positive effect on muscle growth, promoting this process due to its amino acid content. It is preferable to use white meat to prepare tasty and healthy dishes.

• Pork

Surprisingly, juicy pork tenderloin contains no carbohydrates per 100 g of product. Buying such meat will not blow your budget, and the pleasant ratio of proteins and fats will allow you to consume such a product without any remorse. It is better to refrain from a lot of seasonings if the meat is purchased in ready-made form. This way you can protect yourself from consuming unnecessary and unknown ingredients.

• Beef

The best part for those who adhere to a proper nutrition system will be beef tenderloin. The marinating process will help make it more tender. It is a known fact that this type of meat is respected by athletes due to the presence of a special substance called keratin, which can increase stamina and endurance, performing incredible miracles in gyms. To prepare an excellent snack, just make a roll with Swiss chard, a piece of roast beef stuffed with cheese.

Macadamia

Macadamia nuts contain very few carbohydrates (14 grams of carbohydrates per 100 grams of nuts) and are rich in healthy fats, great for low-carb diets. It is an excellent source of B vitamins, magnesium, iron, copper and manganese.

These buttery-tasting nuts are also rich in monounsaturated fat. Research shows that foods high in monounsaturated fats benefit heart health by lowering cholesterol and improving markers of inflammation in the body.

A study in men with high cholesterol found that 40-90 grams of macadamia nuts per day significantly reduced blood markers showing inflammation and oxidative stress.

Eating a diet high in flavonoid-rich foods, which include macadamia nuts, may reduce the risk of heart disease, cognitive decline, diabetes and some types of cancer.

Summary

Macadamia nuts are an excellent source of healthy fats, antioxidants, vitamins and minerals. Including these low-calorie nuts in your diet can improve heart health and reduce inflammation.