Introduction + Recipe by Michael.
In recent years, everyone seems to be obsessed by the low-carb Keto Diet. For those not familiar, this diet, favoured by celebrities such as Kim Kardashian and Megan Fox, is a high-fat, very low-carb regime. The idea is that eating minimal amounts of carbs will force your body to burn fat instead by turning fatty acids in your blood into ketone bodies. The body (and brain) then uses these as fuel instead of glucose from carbohydrates.
Low-carb diets are not greeted with much enthusiasm by doctors or dieticians as you have to eat a lot of fat. Clinical trials, however, consistently show that low-carb diets are effective for weight loss, over and above low-fat diets that once proved popular for those slimming down and watching their weight.
Not all carbs are created equal; just as there are good fats and bad fats, there are good carbs and bad carbs. The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all. They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
Instead, eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the ‘good’ bacteria that live in your guts. Examples include vegetables, legumes – chickpeas and lentils – and wholegrains such as barley, oats, buckwheat, and wholegrain and rye.
Please see below Micheal’s awesome recipe for Easy Low Carb Courgette Lasagne. For more delicious recipe ideas and information on the 12-week Fast800 programme visit the website www.thefast800.com.
Serves: 1/ Calories per serve: 379
· 150g beef mince
· ½ onion, diced
· 1 garlic clove, minced
· 1 tsp dried oregano
· ½ tin tomato diced
· 60g spinach
· ½ courgette (zucchini), finely sliced into strips
· 50g ricotta
· ¼ tsp nutmeg
· 10g parmesan cheese, grated
· Preheat the oven to 200°C/400°F/Gas mark 6.
· In a flameproof casserole dish, or small oven-proof pan, sauté mince and onion together for 10 minutes, until onion has softened. Add garlic, oregano and tinned tomatoes – cook down for 5-10 minutes before adding the spinach and stirring through. Allow to cook down and thicken for 5 minutes.
· Mix the nutmeg into the ricotta.
· Either transfer the mince to an oven-proof dish or keep in your casserole dish. Flatten the mince mixture, layer on the courgette strips, scoop over the ricotta and top with parmesan cheese.
· Bake for 10-15 minutes until browning on top. Let cool for 10 minutes before serving.