The abbreviation stands for Low Carb High Fat and the very simple basics are to minimize the carbs in your food and try to exchange the energy to fat instead. The protein should (or could) stay roughly the same.
As in all Low Carb diets the key is to eat low carbs to try to get the blood sugar levels on a stable and low level. With low blood sugar less insulin is “produced” and less fat is stored in your body. The body uses the fat as fule instead of carbs and if you are overweight you starts loosing body fat.
I will not go deeper into the scientific parts of this diet. I am a practical guy and I will focus on what to eat and how to prepare it. Dr. Andreas Eenfeldt (the Diet Doctor) has a blog with a lot of detailed information about the theories behind the low carb diets and especially LCHF. Please visit his site for more information. You can find the link to the right side amongst the other good links to pages in English I try to visit as often as I can.
Benefits from Low Carb diets
If you are starting on a heavy overweight you will most probably loose a lot of weight if you follow a “strict” LCHF diet. Aside from weight loss a lot of people experience several other health benefits. Diabetes (some ends up with no medication at all!), allergies gets better, a lot of digestive problems gets better, mood swings gets better (no blood sugar issues) etc. I have not really experienced any other health benefits than weight loss and one reason is that I actually had no health issues before I started with LCHF.
Here are some delicious low-carb recipes for easy weekday meals and entertaining:
French onion meatball casserole
Preparation time: 20 min
Cooking time: 55 min
- 700 g beef mince
1cup finely chopped spinach
cloves garlic – finely chopped
1/2 tsp salt
1 tsp paprika
- pepper to taste
- olive oil for frying
4 medium onions – peeled, halved and sliced
1 tsp mixed dried or fresh herbs
1 cup water or beef broth/stock
1 cup grated Mozzarella cheese * Optional
- spring onion for garnish
Servings : 6
Mix everything together in a large bowl and form small meatballs, about the size of a ping-pong ball. Use an oven proof casserole, pot or pan and fry your meatballs in a little olive oil until golden brown, remove the meatballs from the pot and set aside.
Add the onions to the pot and fry in a little olive oil with the mixed herbs until the onions start to caramelize. Add the water or stock to your pot and add the meatballs. Cook on a slow to medium heat for 20 minutes until half of the liquid has cooked down and a natural sauce has been formed from the cooked onions.
Refill little by little with water if your onions start to cook dry during this process. Add the grated cheese on top and broil under your oven grill for a few minutes, garnish with spring onion and let it rest for 5 minutes before serving.
Tip: Add 1/2 cup of pouring cream half way through the cooking process for a creamier casserole.
Low carb salad jars
Preparation time: 10 min
Cooking time: 10 min
- 200 g bacon
- 2 cup frozen peas
- 1 mint sprig (optional)
- 1 lettuce head, roughly chopped
- 2-3 carrots, peeled and grated
- 1-2 cup cheese (As you like it)
- 1 cup mayonnaise (LCHF mayonnaise if you follow LCHF, Banting or Paleo diets)
- 1 sachet Stevia sweetener (or 1 TBS Xylito
Low carb green Thai chicken curry
Preparation time: 10 min
Cooking time: 35 min
- Coconut oil for frying
- Salt and pepper to taste
- 1 punnet (250g) mushrooms (chopped)
- 4 carrots (peeled and cut into julienne strips or spirals) * Optional can be replaced with zucchini s
- 1 Red pepper (sliced into Julienne strips)
- 2 Green peppers (Sliced into Julienne strips)
- 350 g green beans (cut into Julienne strips)
- 1/2 cabbage head (cut into strips)
- 1 can Coconut milk
- 2 tsp Green Thai curry paste OR 2 Tbsp Thai 7 Spice
- 600 g Chicken fillets (cut into thin strips)
Fry the carrots, green beans and cabbage in a little coconut oil until almost done and transfer it into the same bowl as your mushrooms and peppers.
Season your chicken pieces with salt and pepper and fry it in coconut oil until completely done, add the curry paste or Thai 7 spice to the chicken and fry for another minute. You can add more paste or spice to increase the heat but taste it first before you add more!
Add your coconut milk to the chicken and simmer for 10 minutes, stirring occasionally. Add your cooked veggies to the chicken and just heat it up while you mixed it through well with the chicken and sauce. Season with salt to taste.
Garnish with fresh Coriander or Vietnamese coriander before serving.
Low carb oven-baked KFC
Preparation time: 15min + Standing time
Cooking time: 1h 20 min
8 individual pieces of choice (we like a mix of drumsticks and chicken breast)
- 1 egg
- 1/2 cup full cream milk
- 1/2 tsp Chili powder
- 1/2 White pepper
- 1 tsp Pink Himalayan salt
- 1/4 tsp Ginger
- 1 tsp Dried mixed herbs
- 1 cup Almond flour
- 1 tsp Pink Himalayan salt
- 1 tsp Paprika
Remove chicken pieces from the marinade and place onto a plate in the fridge for 5 minutes, this will allow excess marinate to drip off from the chicken pieces.
In the mean time mix all the ingredients for the coating in a deep bowl. Pre-heat your oven to 180 degrees Celsius and coat your oven tray with a little olive oil at the bottom.
Coat your chicken pieces one by one in the almond flour mixture and place onto your baking tray with the cut sides facing the bottom. Cover with foil and bake for 1 hour.
Remove the foil from the chicken and broil under the grill until crispy and brown. Keep an eye on them as they could burn easily.
For a non low carb version replace the Almond flour with 1/2 cup Wheat flour.
There is an additional step you need to take if you make your coating with flour. Once you’ve coated the chicken give it a quick fry in a
little bit of olive oil in a pan to brown it slightly before placing it onto your oven tray. Follow the baking directions as described above.