How is this diet different from the keto diet? Isn't he dangerous? How much protein should you eat? Let's try to figure it out together!
In recent years, high-protein, low-carb diets have become increasingly popular for weight loss and muscle maintenance. However, how suitable is such a diet for us, how much protein do moderately active people need, and who is this diet contraindicated for?
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1) Almond flour
Almond flour has a very pleasant taste and is one of the best and most popular low-carb flours.
You can find two very similar products; finely ground almond flour and coarse almond flour.
Although there are no significant differences between the two, finely ground almond flour is almost always blanched (meaning the skin is removed).
Coarse almond flour can be either blanched or unrefined.
Nutritional value of almond flour
Below is the nutritional value of almond flour per 100 grams.
“Net carbs” refers to the amount of digestible carbohydrates after subtracting the fiber content.
- Calories 571 kcal
- Carbohydrate 21.4 g
- — fiber 10.7 g
- - sugar 3.6 g
- - net carbs 10.7 g
- Fat 50.0 g
- Protein 21.4 g
How much almond flour to use
You can use almond flour as a one-to-one replacement for regular wheat flour.
In other words, if a recipe calls for one cup of wheat flour, you can substitute one cup of almond flour.
Flavor component
Baking with almond flour has a nutty flavor, which makes sense considering it's 100% almonds.
It also works well for baking anything, giving food a soft, moist, and chewy texture.
Recipe Ideas
There are thousands of almond flour bread recipes online.
You can also use this popular flour to make almond flour cakes and cookies, as well as pizza bases.
Recipes with almond flour can be found here
Where to get almond flour
First, almond flour is so easy to make at home that it doesn't justify the extra cost of buying the finished product.
How to Make Almond Flour: To make almond flour, all you need to do is add some almonds to a blender and blend until you have a smooth powder.
If you still don’t want to make the flour yourself, or you simply don’t have a blender, then you can buy almond flour here.
Key Point: Use almond flour in a 1:1 ratio to replace wheat flour.
buy almond flour here.
2) Coconut flour
It seems like people either love or hate the taste of coconut, and the same goes for coconut flour.
The first thing to note is that coconut flour is much drier than other low-carb flours. In addition, it absorbs large amounts of fluid from foods such as eggs and milk.
In other words: you only need to use a small amount.
Nutritional value of coconut flour
Here are the basic nutrition facts per 100 grams of coconut flour.
- Calories 443 kcal
- Carbohydrate 59.3 g
- — fiber 37.5 g
- - sugar 6.8 g
- - net carbs 21.8 g
- Fat 15.0 g
- Protein 17.5 g
How much to use
Coconut flour is very dry and absorbs a lot of moisture from food, so it cannot replace wheat flour in a 1:1 ratio.
For every cup of wheat flour the recipe calls for, use ¼ cup of coconut flour and one egg.
For example, if a recipe calls for two cups of wheat flour, you will need to use ½ cup of coconut flour and two eggs.
Flavor profile
Coconut flour has a dry texture, a distinct coconut flavor, and slight notes of sweetness.
Coconut flour ideas and recipes
Coconut flour is suitable for making products such as low-carb flourless bread, flourless coconut cookies, brownies, cookies and keto coconut flour bread.
For a delicious recipe idea, here's keto bread with coconut flour.
Here you will find recipes using coconut flour that will add variety to your keto diet.
Where to get coconut flour
Making coconut flour is quite difficult, it takes a lot of time, and the price in the market is not that high.
You can buy coconut flour at most large grocery stores and supermarkets.
This option is also available online.
Key Point: For every cup of wheat flour, use a quarter cup of coconut flour and one egg.
Where to buy coconut flour - go to website
Do we really need to eat that much protein?
Not necessary. Many (moderately active) people do not need as much protein as is recommended on a high-protein, low-carb diet—2 grams or more per pound of body weight.
For most of us, a smaller amount of protein is fine - in the range of 1.2 to 2 grams of protein is considered optimal.
Protein requirements vary by gender, weight, age, health status, activity level and body composition. Therefore, it is worth consulting with a knowledgeable doctor before seriously changing your diet in favor of protein.
A high-protein, low-carbohydrate diet in itself is not necessary for good health.
Whatever the diet, it should be balanced, varied and nutritious.Advertising - continued below
And overall health is most promoted by physical activity and reducing the consumption of sugars and processed foods.
3) Walnut flour
Walnut flour is not as common as other types of nut flour, but it has a pleasant flavor and can work well in a variety of recipes.
Like almond flour, nut flour is just 100% ground walnuts.
However, the flavor of walnuts is quite strong, so this can be an advantage or a disadvantage depending on how much you like the taste.
Nutritional value of walnut flour
Below is the nutritional value per 100 grams of walnut flour.
- Calorie content 654 kcal
- Carbohydrate 13.7 g
- — fiber 6.7 g
- - sugar 2.6 g
- - net carbs 7.0 g
- Fat 65.2 g
- Protein 15.2 g
How much to use
We can use nut flour on equal terms with regular wheat flour.
So if a recipe calls for one cup of wheat flour, replace it with one cup of walnuts.
For those who find the taste of walnuts too strong, it can also be combined with almond flour in a 1:1 ratio.
Flavor profile
Nut flours have a high fat content, so they are very moist and keto baked goods have a soft and chewy texture.
While other nut flours (like almond) are mildly nutty, walnut flour has a strong nutty flavor.
Whether this is good or bad depends on personal taste!
Recipe Ideas
There is a huge range of recipes using walnut flour on the Internet.
For a tasty snack, here are some ideas for nut cookies.
Where to get walnut flour
Making walnut flour at home is easy, so it's easier to buy walnuts and make it yourself; you just need to grind the whole walnuts into a fine powder and it is ready to use.
Key Point: If you like a strong nutty flavor, you can use nut flour as a one-to-one substitute for wheat flour.
Carbohydrate food table
The table forms a clear concept of the need for a particular product in the diet: for example, you should not replace healthy cereals and fiber-containing products with sweets and other simple carbohydrates. It is best to print out the carbohydrate table of foods and keep it in sight at all times.
Do not forget that belonging to the last three groups is not a reason to exclude a particular product from the diet. No one doubts that the health benefits of halva and beans are by no means equal, just like the health benefits of beets and ice cream. The highest carbohydrate foods are candies and this cannot be changed.
4) Psyllium husk powder
There is an answer to the question of how to replace wheat flour and at the same time get maximum fiber - crushed psyllium seed husks.
Psyllium husk powder comes from the seeds of the Plantago ovata plant and is almost 100% fiber. As a result, it has a gluing effect in recipes, helping to thicken and hold together dough ingredients much like gluten.
Plantain is not a typical flour and it doesn't have a strong flavor, but it works very well as a binding agent.
Nutritional value of psyllium husk powder
To appreciate all the super properties of this powder, I suggest that you familiarize yourself with the complete nutritional profile for psyllium husk per 100 g.
- Calories 378 kcal
- Carbohydrate 88.9 g
- — fiber 77.8 g
- - sugar 0 g
- - net carbs 11.1 g
- Fat 0 g
- Protein 0 g
How much to use
Unlike the other flours discussed in this article, psyllium seed husks are not suitable as a direct replacement for wheat flour.
Instead, plantain adds volume and thickness to the recipe for a more bread-like texture.
Adding a tablespoon or two of psyllium to a regular low-carb flour recipe can do the job well.
Flavor profile
Psyllium does not have a strong taste and has little effect on the taste of the dish.
Recipe Ideas
For low-carb baking, people mainly use psyllium seed husk powder to create bread with a dense texture.
If you want to give it a try, there are some great buns here made from coconut flour and psyllium husk.
Where to get psyllium seed powder
You can find psyllium husk powder at local health food stores or large markets.
You can also buy this product online
Key Point: Psyllium husk powder works with other low-carb flours as a binder and thickener.
What are the health benefits of such diets?
It is believed that sedentary people require less protein than physically active people, athletes and pregnant women - approximately 0.8 grams of protein per kilogram of weight. Unfortunately, many of us, for one reason or another, consume even less protein.
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Weight loss
Since protein is the most nutritious macronutrient, it promotes satiety and reduces hunger. Both of these factors contribute to weight loss.
High-protein foods increase levels of hormones that signal fullness while reducing levels of hunger hormones such as ghrelin.
Protein-rich foods require more energy to digest, which increases your metabolic rate.
Studies have shown that high levels of protein and very low levels of carbohydrates enhance glucagon secretion. This hormone, which is produced by the pancreas, lowers blood sugar and helps us fight infections.
Body composition
When losing weight, we almost inevitably lose muscle mass along with fat. However, the more muscle we lose, the lower our resting metabolic rate.
High-protein diets can help maintain and even build muscle mass during weight loss.
However, the beneficial effect disappears if the diet becomes too aggressive and low in calories.
Research has proven that combining a high-protein diet with exercise can increase fat loss while building muscle mass.
Other Possible Health Benefits
High-protein, low-carb diets can also help with the following:
- Regulating blood sugar levels. Scientists have found that both high-protein and low-carb diets improve short-term and long-term blood sugar levels.
- Risk of heart disease. A high-protein, low-carbohydrate diet may reduce risk factors for heart disease (such as high triglycerides and high blood pressure). However, other scientists are more cautious on this issue.
- Bone health. Research has shown that a high-protein diet can help prevent bone loss and reduce the risk of fractures in older adults.
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5) Macadamia nut flour
Many people believe that macadamia nuts are the most delicious nut variety.
You can also use macadamia nut flour as an ingredient for keto baking.
Although macadamia nut flour is not as common as other low-carb flours, it tastes just as good, if not better.
Nutritional value of macadamia flour
Below is the nutritional information for macadamia flour per 100g.
- Calories 718 kcal
- Carbohydrates 14.2 g
- — fiber 8.6 g
- - sugar 4.6 g
- - net carbs 5.6 g
- Fat 0 g
- Protein 0 g
How much to use
Using macadamia flour for baking is very easy; One cup of macadamia nuts is equal to one cup of wheat flour.
Flavor profile
Macadamia nut flour has a slightly sweet, mild, nutty flavor.
Like almond flour, it adds a dense consistency and moist texture to recipes.
Recipe Ideas
Various recipes use macadamia nut flour for everything from cakes and breads to smoothies.
However, one of the most delicious ways to use macadamia nut flour is in low-carb patties.
To do this, follow the instructions below.
First, make the breading by mixing some macadamia flour with your favorite seasonings such as salt, pepper, garlic powder and any other herbs or spices.
After this, beat the egg in a bowl and dip the chicken or pork cutlet into it.
Once the meat is coated with the egg mixture, place it in the breading mixture and coat all sides evenly.
Fry the cutlets in a frying pan over medium heat. This will take 3-4 minutes on each side.
Where to get macadamia nut flour
You can buy macadamia nut flour, but I wouldn't recommend it due to the relatively high price.
It's much easier to do this at home. Again, all you need to do is grind 100% macadamia nuts into a fine powder.
Key Point: Macadamia flour can replace wheat flour in a 1:1 ratio.
Low Carb Diet Recipes
First meal
Below are some dishes that can be used on a low-carb diet and the same recipes for diabetics can be used in the diet of dietary table No. 9 .
Vegetable soup with beef meatballs
Beef, vegetable broth, vegetable oil, carrots, onions, broccoli (cauliflower), chicken protein, garden herbs.
Grind the beef into minced meat, add chicken protein, onions, pepper, dill, salt and form into meatballs. Place cabbage, carrots, and onions, sautéed in vegetable oil, into the broth; after the broth boils, place the meatballs in it. Cook until done, serve with herbs.
Vegetarian borscht
Cabbage, sour cream, potatoes, carrots, beets, bell peppers, garlic, onions, herbs, vegetable oil, salt, tomato paste.
Cut the potatoes into strips or pieces and place in boiling water. Chop and fry the onion in vegetable oil, grate and fry carrots, sweet peppers and beets separately. Combine everything in a frying pan, add tomato paste and simmer. Once the potatoes are ready, add the contents of the pan to the pan. Finely chop the cabbage and put it in the pan. Add seasonings, salt, squeeze out the garlic. Let it boil and brew. Serve with sour cream.
Second courses
Chicken cutlets with cheese and herbs
The meat of one chicken breast, minced in a blender, without skin. Add to the minced chicken: two finely grated onions and carrots, white bread soaked in milk, 1 egg, 100 grams of grated cheese, 2 tablespoons of sour cream. Everything is thoroughly mixed and placed in the refrigerator for 1 hour. Next, form the cutlets and steam them. Serve with greens.
White fish with vegetables
We make a cross-shaped cut on the tomato and lower it into boiling water. Remove the skin and remove the seeds. We cut peppers, onions, garlic, garden herbs. Sauté onions and garlic in a frying pan, add peppers, tomato, turmeric, basil, ground black pepper, parsley and simmer for a few minutes. Squeeze out the lime juice. The sauce is ready! Place the white fish fillet in a baking dish, pour in the sauce and bake at 180° for 20 minutes.
Beverages
Dried fruits compote
Compote can be made from various combinations of dried fruits; you can add rose hips, ginger, cinnamon, nutmeg and fructose. Take 500 grams of dried fruit, 2.5 liters of water, 1 g of citric acid.
Add dried fruits thoroughly washed and soaked in boiling water to the water brought to a boil and let them boil for twenty minutes, add citric acid, and fructose if desired. Let's brew.
6) Coarse flaxseed meal is the lowest carbohydrate flour
You may ask which flour is the lowest carb? Flaxseed Flour: Has been around for a long time and is widely used as a low-carb flour.
Flaxseed meal is rich in fiber, protein and fat and contains very few net carbohydrates.
Nutritional value of flax flour
Check out the nutritional information for 100g of flaxseed to make sure it's the best choice for your keto diet meals.
- Calories/Nutritional Amount
- Calories 534 kcal
- Carbohydrate 28.9 g
- — fiber 27.3 g
- - sugar 1.5 g
- - net carbs 1.6 g
- Fat 42.2 g
- Protein 18.3 g
How much to use
You can use flaxseed meal as a substitute for regular flour, but it is more difficult than using one of the nut flours.
For every cup of wheat flour the recipe calls for, use ⅓ cup of flax meal and a tablespoon of water or milk.
Many people also use flaxseed meal as a thickener and mix it with some kind of nut meal.
Flavor profile
Flaxseed meal has a light and slightly nutty flavor and adds body and body to the recipe.
Recipe Ideas
Flaxseed meal is a common ingredient in keto bread recipes.
Follow the link for a very similar bread recipe that you can try making.
Where to get
Flaxseed meal is widely available in health food stores.
You can also find it on the Internet.
Key Point: To replace wheat flour, use 0.33 cups flaxseed meal and a tablespoon of water.
What kind of bread can you eat if you have diabetes?
This question is asked by every first diabetic who crosses my path. My answer is laconic and simple - None! And now I will try to substantiate my opinion, which is shared by many Russian and Western experts in the field of nutrition and diabetology in particular. That part of the readers who receive insulin as treatment may be indignant, since in RuNet there is a widespread opinion that it is enough to inject the required dose of insulin and eat what you want. But this is extremely untrue, since healthy people rarely think about healthy food and health in general, and therefore the diet of the average healthy Russian, which a diabetic on insulin wants to emulate, cannot be called correct. I would say this: “Modern bread and bakery products are harmful for any person on earth to eat! None, not even brown bread, which diabetics switch to.” Therefore, the information will be useful not only to all people with diabetes, but also to their relatives and friends.
Why did bread become harmful?
Anticipating your objections, I will say that 100 years ago bread was different. It was practically no different from the bread that was eaten 2000 years ago and even earlier. Unfortunately, I cannot fully cover this topic, since it is a very large topic worthy of a separate article. But I will definitely talk about this another time. Subscribe to updates to receive notifications by email. I will only add that it’s all about the genetic material, on which breeders and genetic engineers have worked well. What is now sold under the name bread has nothing in common with the real bread that our ancestors ate and for which we have a genetic memory.
Foreign proteins, gluten (gluten), thermophilic yeast, virtually no fiber and vitamins make the product not useful, and even dangerous in terms of the development of autoimmune diseases, dysbiosis, dementia and other cognitive disorders, the frequency of which is only increasing every year. In addition, regular bread has a very high glycemic index and for this reason alone is contraindicated for people with type 2 diabetes. But I have an alternative for you - low-carb bread. Let me make a reservation right away that the types of bread presented are not similar to a classic bakery product. You need to remember that this is not a FREE carb bread. There will be carbohydrates, but there will be very few of them and they are all well bound by fiber and fat, and therefore are slowly absorbed. Those on insulin will still have to count XE. And you need to be prepared that the sugar will not fill up like regular bread, but after 1-1.5 hours, i.e. So slow. You will have to adapt to the new product. In second-type patients, most likely there will be no increase in sugar at all, but everything is individual.
7) Soy flour
Soy flour is obtained from ground soybeans. Soy flour is somewhat similar to coconut flour, however recipes may need to be adapted as it is quite dry and absorbs liquids easily.
This flour is also full of protein and provides a good source of fiber.
Nutritional value of soybean flour
Soybean flour has the following nutritional properties per 100 g of product.
- Calories 128 kcal
- Carbohydrates 31.9 g
- — fiber 9.6 g
- - sugar 7.5 g
- - net carbs 14.8 g
- Fat 20.65 g
- Protein 37.8 g
How much to use
You can use soy flour as a substitute for wheat flour in the ratio of ¾ soy flour instead of 1 cup regular flour.
Flavor profile
Soybean flour has a fairly neutral taste.
Recipe Ideas
You can make bread or pancakes using soy flour.
Where to get
This flour is difficult to prepare at home because many processes need to be followed to prepare this flour. Therefore, I recommend buying this flour, especially since it has a fairly affordable price.
Key Point: To substitute wheat flour, use ¾ cup soy flour instead of 1 cup regular flour.
Hazelnut flour
Hazelnut flourThe flavor of hazelnuts is very pleasant and nut lovers should love hazelnut nut flour.
Hazelnut flour has a rich flavor and adds good texture to food.
Hazelnut flour is a common ingredient in Italian baking.
Nutritional value of hazelnut flour
Below are the nutritional values for 100g of hazelnut flour.
- Calories 635 kcal
- Carbohydrate 17.6 g
- — fiber 10.6 g
- - sugar 3.5 g
- - net carbs 7.1 g
- Fat 60 g
- Protein 14.1 g
How much to use
Hazelnut flour can be a substitute for wheat flour.
One cup of hazelnut flour replaces one cup of wheat flour in the recipe.
Flavor profile
Hazelnuts have a deep and aromatic nutty flavor.
Like most nut flours, it adds a moist, dense texture to food.
Recipe Ideas
You can use nut flour in anything that requires the addition of almond flour or regular wheat flour.
Also worth a try are these keto hazelnut flour cookies.
Where can I get it?
You can make hazelnut flour at home by grinding fresh nuts into powder.
The cost of purchasing ready-made nut flour is also not that high, and it is available online.
Key Point: Hazelnut flour is a one-for-one replacement for wheat flour.
9) Sesame flour
Sesame flour is another good low-carb flour option.
Sesame flour tastes great and works well in a variety of dishes.
Nutritional value of sesame flour
Here is the nutritional value of flour per 100 g.
- Calorie content 462kcal
- Proteins: 45 g
- Fat: 12 g
- Carbohydrates: 32 g
How much to use
You can use sesame flour as a substitute for wheat flour.
Flavor profile
Sesame flour has a fairly neutral taste.
Recipe Ideas
Sesame flour works in a wide range of recipes, and you can find all kinds of savory and sweet recipes online.
There's some delicious stuff here: sesame flour recipes
Where to get
Once again, it's easy to make sesame flour at home—just finely grind the whole grains to make it.
If this is too much of a hassle, there are many options to order online.
Key Point: Sesame flour is an alternative to wheat flour.
Low-carb diet: reviews and results
As practice shows, a low-carbohydrate diet, reviews of people who have lost weight on it and the results vary significantly for everyone.
- “... I don’t know if you can really lose weight by 5-7 kg in two weeks on a carbohydrate diet or if this is just advertising that the forum for those who want to lose weight is filled with. I tried to follow this diet twice, but the result was very modest - 3 kg, although I complied with all the basic requirements. Apparently, a low-carb diet is not for me";
- “... Low-carb eating is a great way to lose weight. I tolerate the diet very easily, although the amount of carbohydrates in the diet is only 90-100 g, the feeling of hunger is slightly expressed. The only depressing thing is the need to carefully calculate the carbohydrate content in the diet.”
10) Sunflower and pumpkin seed flour
Sunflower flour and pumpkin flour are ideal options for those who are allergic to any of the nut flours mentioned above. These seed flours are high in vitamins and minerals, such as vitamin E, copper, thiamine, selenium and phosphorus, and are relatively low in net carbs (less than five net carbs in each 1-ounce serving), making them healthy keto options.
Nutritional value of sunflower flour
Here is the nutritional value of sunflower flour per 100 g.
- Calorie content 326 kcal
- Carbohydrate 35.8 g
- — fiber 10.6 g
- - sugar 0.5 g
- - net carbs 7.1 g
- Fat 1.6 g
- Protein 48 g
How much to use
One cup of sunflower seeds turns directly into a cup of flour, giving you a low-carb flour that is high in fiber and protein.
Where to get
Simply grind raw sunflower seeds in a food processor until they reach the consistency of flour. Be careful not to overdo this process, as too much time in the food processor will result in sunflower oil.
Key Point: Sunflower flour is very low in carbohydrates and is also a rich source of protein.
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.
Additional notes
Finally, here are some things to be aware of.
- First, low-carb baking flour can be part of a healthy diet.
- However, consuming these foods on a regular basis is probably not wise; They are all very high in calories and contain an unrealistic amount of nuts.
- Secondly, anyone who has any adverse reactions or allergic reactions to any nut should avoid using nut flour.
- Finally, nut flours don't work in bread baking like gluten does in regular flours.
- Most recipes that require the product to rise will require the use of baking powder and/or eggs, but these are just something to be aware of.
Gluten free bread
Bread is an integral part of any meal for most people. By giving up gluten, you can not change your habits and continue to eat baked goods.
The difference between this bread and the usual rye or wheat bread is in taste and texture. It turns out heavier and denser. When baking, it is more difficult to achieve the same fluffiness as in wheat bread. It is often made from mixtures. For preparation, a mandatory component is a special leaven that allows the dough to rise.
Various types of gluten free bread
