Low Carb Breakfast
It might be difficult to figure out what to eat for breakfast if you're on a low-carb or ketogenic diet. Fortunately, there are a variety of low-carb breakfast alternatives that are still flavorful.
Breakfast may be spiced up with a range of delectable and healthy low-carb alternatives.
To minimise your carb intake and vary your diet, start dieting with some of the dishes you will see in the next few paragraphes.You may also get creative in the kitchen and substitute your favourite ingredients to personalise these low-carb recipes.
A low-carb breakfast may help you burn more calories.
According to a 2018 Harvard Medical School study, participants who followed low-carb diets burned considerably more calories per day than those who followed high-carb diets. How much does it matter? Low-carb eaters burnt 209 calories more per day than carbohydrate eaters.Cutting carbohydrates enhanced dieters' metabolism and helped them lose weight, according to the study's authors.
Low-carb diets can aid in the loss of a harmful form of fat.
Multiple studies have linked visceral adipose tissue—the fat that gathers around your belly and creates the dreaded spare tire—to a greater risk of metabolic illness. Cutting carbohydrates appears to help lower harmful fat storage. Low-carb eating resulted in a 15% reduction in visceral fat when compared to higher-carb diets, according to a new study published in Proceedings of the Nutrition Society.
1- Baked avocado eggs
Recipe:
-a single avocado
-2 eggs, big
*optional toppings, such as bacon bits, cheese, chives, cilantro, or tomatoes, salt and pepper to taste
Directions
- Preheat the oven to 400 degrees Fahrenheit (205 degrees Celsius).
- Remove the pit from the avocado and use a spoon to scrape off some flesh from the centre to widen the hole.
- One egg should be cracked into each hole.
- Season with salt and pepper, then top with your favourite toppings.
- Serve after baking for 10-15 minutes.
2-Zoodle egg nests
Recipe
-2- spiralized zucchinis
-2 -eggs, big
*optional toppings, such as feta cheese, sliced avocado, or red pepper flakes 1 tablespoon (30 mL) olive oil salt and pepper to taste
Directions
- Preheat the oven to 350 degrees Fahrenheit (180 degrees Celsius).
- In a skillet, heat the olive oil and sauté the zucchini for 2–3 minutes, or until soft.
- To make a nest, arrange each spiralized zucchini in a pan.
- Bake for 5 minutes after cracking an egg in the centre and seasoning it with salt and pepper.
- Serve with chosen toppings.
3-Scrambled eggs with turkey sausage
Recipe
-2 large eggs-2 tablespoons (30 mL) of heavy cream
-1 tablespoon (14 grams) of butter
-salt and pepper to taste
-1 turkey sausage patty
Directions
- In a small bowl, whisk the eggs, heavy cream, salt, and pepper.
- Add butter to a pan over medium-low heat and pour in the egg mixture.
- Once the edges of the eggs start to set, use a spatula to push the eggs from side to side and break up the curds. Continue until the eggs are mostly cooked and remove from heat.
- Cook the turkey sausage patty in a pan over medium heat and serve alongside scrambled eggs.
4-Low carb pancakes
Recipe
-2 large eggs-2 ounces (57 grams) of cream cheese
-1–2 teaspoons (2–4 grams) of stevia
-1 teaspoon (5 mL) of vanilla extract
-2 tablespoons (30 mL) of olive oil
Directions
- Add the ingredients to a blender or food processor and pulse until smooth.
- Heat a pan over medium heat and add the olive oil.
- Pour 1/4 of the batter into the pan and cook for 2–3 minutes, until golden.
- Flip and cook for 1 minute, or until the second side is golden.
- Repeat with the rest of the batter and top with butter, sugar-free syrup, sugar-free jam, fresh berries, or yogurt.
5-Low carb protein muffins
Recipe
-2 cups (224 grams) of almond flour-1/4 cup (30 grams) of low carb protein powder
-1/2 cup (100 grams) of granulated sugar substitute, such as monk fruit
-1 teaspoon (5 grams) of baking powder
-4 tablespoons (56 grams) of butter, melted
-1/2 cup (120 mL) of unsweetened nut milk
-3 large eggs
-1 teaspoon (5 mL) of vanilla extract
-2/3 cup (115 grams) of sugar-free chocolate chips
Directions
- Preheat the oven to 350°F (180°C).
- Line a muffin tin with cupcake liners.
- Mix the almond flour, protein powder, sugar substitute, and baking powder in a large bowl.
- Slowly mix in the melted butter, nut milk, eggs, and vanilla extract, followed by the chocolate chips.
- Spoon the batter evenly into each lined muffin cup. Bake for 20–25 minutes, or until a toothpick comes out clean from the center of a muffin.
6-Green smoothie
Recipe
-half of an avocado
-1 cup (165 grams) of strawberries
-1–1.5 cups (240–350 mL) of unsweetened almond milk
-1 scoop of low carb protein powder (optional)
Directions
- Add the ingredients to a blender and blend until smooth.
7-Apples with peanut butter
Recipe:
-1 apple, cut into rings-2 tablespoons (30 grams) of peanut butter
-optional toppings, such as chopped almonds, pecans, walnuts, cinnamon, or sugar-free chocolate chips
Directions
- Spread peanut butter evenly over apple rings.
- Sprinkle on your choice of toppings and enjoy.
Read also : Low carb diet 20 day plan
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References :
https://www.bmj.com/content/371/bmj.m4264
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