Cooking without carbohydrates isn’t difficult at all: You can find tips about eating according to the low-carb principle and the most important ingredients that you should always have at hand here.
Cooking without carbohydrates: What should not be missing
With a low-carb diet, the carbohydrate content in your meals is reduced. The focus is on protein, vitamins and healthy fats. You should always have the following things at home and ready to hand if you want to reduce your carbohydrate diet:
low-carb fruits (e.g. berries, grapefruit, apricots)
vegetables
Quark
oil
eggs
nuts
butter
Cheese
herbs and spices
yogurt
dark chocolate
Sugar substitutes: xylitol, erythritol, stevia or sweetener
Protein bread
In principle, fish is suitable for a low-carbohydrate diet. The problem with fish, however, is that many species are severely overfished. So you should find out beforehand which varieties you can eat with a clear conscience.
Always remember that you should not completely eliminate carbohydrates from your diet. Examples of healthy carbohydrate sources include potatoes, oatmeal, quinoa and legumes. Better watch out for hidden carbohydrates: These are mainly found in sweet drinks. Therefore, you should primarily drink water and unsweetened tea and largely avoid lemonade, juices and iced tea.
Cooking without carbohydrates – how does it work?
When you’re just beginning to cut carbs from your diet, you might find it difficult to find dishes that fit. For example, a “low carb day” could look like this:
breakfast
You should avoid wheat rolls and croissants in the morning. Instead, you can, for example, prepare individual, delicious “Breakfast Bowls”. As the name suggests, these are bowls filled with fruit, yoghurt, nuts and seeds. You can try countless combinations and let your creativity run free.
Variant 1: Greek yoghurt, strawberries and walnuts.
Variant 2: Quark, bananas, walnuts and a little cocoa powder.
Variant 3: Natural yoghurt, berry mix and homemade muesli.
Having lunch
At lunchtime, it is best to combine lots of vegetables with a protein source (e.g. eggs or fish). Fast dishes are, for example, spinach with egg, vegetable pans, mixed salads or hearty vegetable pancakes.
dinner
Depending on whether you prefer to eat warm or cold in the evening, you should also combine vegetables, protein and healthy fats here. For example, eat tomato-mozzarella, hearty muffins or try a cauliflower pizza. Vegetable casseroles and gratins are also suitable for dinner.
Snacks for in between?
It is currently controversial whether only three meals are better than five, because the lowering of the blood sugar level during long breaks in eating is seen as positive. However, this does not play a decisive role in a low-carbohydrate diet.
