Low-carb recipes – fat loss and muscle definition with a low-carb diet

Low-carb recipes are the perfect companion on your way to a perfect body. Your goal may be to lose a few kilos or to better showcase the muscles you worked so hard to build:

Our low-carb recipes intentionally combine a small amount of carbohydrates with high-quality protein and healthy fats. Low-carb doesn't mean no carbs: If you want to successfully sculpt your body long-term, you need to design your low-carb nutrition plan in such a way that it fits with your lifestyle. No-carb concepts also largely exclude essential foods like vegetables and fruits. Both of these are essential components of a healthy diet and should always be included in all nutrition plans. Foods containing protein are also an integral part of a low-carb nutrition plan and of most low-carb recipes. Want to know more? Get inspired by our healthy low-carb recipes!



The benefits of low-carb recipes

By regularly integrating low-carb recipes into your everyday life, you will benefit from the long-term fullness effect of these dishes. It is due to the high protein content and the selection of saturated fats, which are of vital importance. With a low-carb diet, fast food and foods containing a lot of sugar are automatically off the menu. Regularly cooking low-carb recipes can be the first step towards a healthier and more conscious diet.

Weight loss and muscle definition with low-carb recipes

Low-carb recipes are great for losing weight because they are so filling. In any case: Anyone paying attention to a balanced ratio of carbohydrates, fats and protein will benefit from the high protein content of the low-carb recipes. Because: if you want to look good, you've got to have muscles. The protein content often comes up short in a reduced-calorie diet. For athletes in the definition phase it is sometimes worth stopping and recalculating. Protein shakes can help those, who struggle to cover their protein requirements. Prepared with coconut butter, raw cocoa, a small handful of berries, almond milk and water our chocolate protein powder becomes a perfect low-carb-to-go shake.

10 basics for balanced low-carb recipes

  • Low-carb, not no carb
  • Pay attention to the distribution of macro nutrients in each dish. Guideline: 15% carbohydrates, 35% protein and 50% high-quality fats based on the total calorie amount
  • Get all your micro nutrients in every dish
  • Include chia seeds in your recipes: As a topping for your breakfast or dessert, for example
  • Use coconut oil for frying
  • Hemp oil and flax oil are perfect for salads
  • Be aware that even fruits and white coffee have carbohydrates and adjust your diet accordingly
  • Protein shakes are a low-carb way of helping you meet your daily protein requirements
  • Avoid foods with high a glycaemic index (sugar, white flour etc.)
  • Think about how you can replace your favourite foods: Cauliflower instead of potatoes, courgetti instead of pasta

Principles for low-carb recipes

If you want to go low-carb for a while or want to change to a low-carb diet long-term, you should pay attention to the distribution of macro nutrients. The following is a guideline for the breakdown of total daily calories: 15% carbohydrates, 35% protein and 50% high-quality fats. It is important to incorporate enough protein into low-carb recipes to maintain muscle mass or build muscle – if that's your aim. High-quality meat and fish work well, as do tofu and tempeh made from fermented soybeans.

Highly processed foods and pre-marinated products should be avoided, since they contain industrial sugar (i.e. carbohydrates) and often have a high saturated fatty acid content.

Getting approximately 50% of your daily energy from fat may seem paradoxical when losing weight is at the forefront of your mind. But not all fats are equal. Most people consume too many saturated fats and trans fats, which are what cause those unsightly love handles. A low-carb diet should instead give preference to foods with high-quality fats and valuable omega-3 fatty acids. When preparing a salad dressing, go for to cold-pressed hemp oil, flax oil or walnut oil. Nuts and seeds add valuable fats to a salad.

Coconut oil is ideal for cooking and frying. Although coconut oil is 90% saturated fatty acids, it is healthy. It contains valuable MCTs. MCTs are medium-chain fatty acids. Unlike other fatty acids, they are converted into ketones in the liver and are available to your body as usable energy immediately. They leave you feeling full for longer and help prevent food cravings. Furthermore, coconut oil has a high lauric acid content, making it heat resistant up to 200°C. So no unhealthy trans fats are produced when frying with coconut oil. That is why coconut oil the best cooking partner for low-carb recipes.

Chia seeds contain a great deal of valuable omega-3 fatty acids and are also rich in micro nutrients like calcium and iron. Because they bind water, they slow down the breakdown of carbohydrates and leave you feeling fuller for longer. That is why they are a perfect ingredient for low-carb recipes.