Allen, Larry - Low Carb High Fat For Beginners - Lose Weight in 4 Weeks With The Keto Diet (2021)

Table of Contents
Contents
IMPORTANT NOTE
LOW CARB HIGH FAT
A WORD IN ADVANCE
LOSE WEIGHT WITH LCHF
OVERWEIGHT - WHAT NOW?
TIME TO ACT
DIETS AND THEIR PROSPECTS FOR SUCCESS
THE HUMAN METABOLISM
INSULIN - THE FAT STORAGE HORMONE
WHAT MAKES US THICK
KETONE AND KETOSE
THE EFFECTS OF KETONE
KETOACIDOSE
MEASURING KETOSIS
KETONE IN THE EVOLUTION
HEALTHY LIVING WITH LCHF
LOSE WEIGHT IN KETOSE
WHAT SHOULD I PUT ATTENTION ON?
LCHF AND SPORT
ENTRY INTO THE LCHF KITCHEN
PREPARATION AND START
SWEET LIFE WITH LCHF
CHIA CREAM PUDDING
SWEET MUFFINS
CHEESECAKE
THE CHOICE OF FOOD
DAIRY PRODUCTS AND LCHF
ALMOND MILK
FOUR WEEK PLAN
THE LCHF BREAKFAST
THE RIGHT CHOICE
VEGETARIAN BREAKFAST
PANCAKES
MIXED EGGPLANT
SPINACH SHAKSHUKA
OMELET WITH VEGETABLES
IDEAL AS A QUICK BREAKFAST: WHITE SMOOTHIES
WHITE SMOOTHIE WITH RAW EGG
VANILLA CHIA SMOOTHIE
ALMOND BUTTER SMOOTHIE
ALMOND CINNAMON SMOOTHIE
MACADAMIA CREAM SMOOTHIE
CUCUMBER MINT SMOOTHIE
THE FIRST 28 DAYS
SHOPPING LIST - DAY 1 TO 4
DAY 1
MAKE BALLS WITH VEGETABLE STICKS AND DIP
SALMON WITH PARMESAN PANADE
DAY 2
MANGOLD QUICHE
CHICKEN CURRY WITH VEGETABLE RICE
DAY 3
LETTUCE WITH TUNA
TURKEY LEG WITH WHOLE MUSHROOMS
DAY 4
COLD POULTRY SALAD
CORDON BLEU WITH BRUSSELS SPRING
DAY 5
MINI FRITTATAS
CHICKEN BREAST TOLLS WITH BACON
DAY 6
AVOCADO BACON STICKS
POULTRY SCHNITZEL WITH KOHLRABI
DAY 7
KEBABS WITH CUCUMBER AND YOGURT CREAM
CHICKEN WITH FRESH CHEESE SAUCE
DAY 8
THAI CURRY WITH PRAWNS
MINCED MEAT PAN WITH GREEN BEANS
DAY 9
COLORFUL SALAD WITH MUSTARD DRESSING
ROASTBEEF WITH CAULIFLOWER PUREE
DAY 10
PHO - VIETNAMESE CHICKEN SOUP
ZUCCHINI LASAGNE
DAY 11
THREE TAPAS
PORK NECK WITH LEEK
DAY 12
CHILI LIME MEATBALLS
OVEN EGGPLANT WITH CHICKEN BREAST
DAY 13
KOHLRABI MINCED MEAT PAN
PORK FILLET WITH ZUCCHINI
DAY 14
BRATWURST WITH WHITE CABBAGE RICE
ZUCCHINI NOODLES ALLA CARBONARA
DAY 15
SHRIMPS AVOCADO SALAD
EGGPLANTS WITH MINCED MEAT FROM THE OVEN
PEANUT CHOCOLATE MOUSSE
DAY 16
SALMON AND CUCUMBER SALAD
CHICKEN LEGS WITH BROCCOLI
DAY 17
ZUCCHINI NOODLE SALAD
MEAT WITH ZAZIKI AND BEANS
DAY 18
CHICKEN AVOCADO Casserole
PURE CHEESEBURGER
DAY 19
SPICY CHICKEN PEPPER QUICHE
CRISPY DUCK BREAST WITH RED CABBAGE
SALAD SANDWICH WITH TUNA
MINCED MEAT CAKE WITH CAULIFLOWER
DAY 21
MUSHROOMS FILLED WITH HAM
BREADED SALMON FILLET WITH CABBAGE SALAD
DAY 22
CHEESE PASTRIES WITH HUMMUS
Lamb chops with cauliflower
DAY 23
RADISH BAKE
PIZZA WITH HAM AND MUSHROOMS
DAY 24
CAULIFLOWER RICE WITH PORK NECK
FILLED SPICY CHICKEN BREAST
DAY 25
AVOCADO TUNA BALLS
MAKE BALLS IN MUSTARD SAUCE
DAY 26
AVOCADOS FILLED WITH EGG SALAD
SALTIMBOCCA WITH CAULIFLOWER
DAY 27
BACON PEPERONI CHEESE MUFFINS
CURRY SAUSAGE WITH RADISH FRIES
DAY 28
TACO SALAD
RUMP STEAK WITH SALAD AND HERB BUTTER
Low Carb High Fat for Beginners :

Lose Weight in 4 Weeks with the Keto Diet
Author: Larry Allen

Contents
IMPORTANT NOTE
LOW CARB HIGH FAT
A WORD IN ADVANCE
TIME TO ACT
WHAT MAKES US THICK
KETONE AND KETOSE
KETOACIDOSE
MEASURING KETOSIS
LCHF AND SPORT
CHIA CREAM PUDDING
SWEET MUFFINS
CHEESECAKE
THE CHOICE OF FOOD
ALMOND MILK
FOUR WEEK PLAN
THE LCHF BREAKFAST
THE RIGHT CHOICE
PANCAKES
MIXED EGGPLANT
SPINACH SHAKSHUKA
IDEAL AS A QUICK BREAKFAST: WHITE SMOOTHIES
THE FIRST 28 DAYS
DAY 1
DAY 2
MANGOLD QUICHE
DAY 3
LETTUCE WITH TUNA
DAY 4
COLD POULTRY SALAD
DAY 5
MINI FRITTATAS
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
ZUCCHINI LASAGNE
DAY 11
THREE TAPAS
PORK NECK WITH LEEK
DAY 12
CHILI LIME MEATBALLS
DAY 13
DAY 14
DAY 15
DAY 16
DAY 17
DAY 18
PURE CHEESEBURGER
DAY 19
DAY 21
DAY 22
DAY 23
RADISH BAKE
DAY 24
FILLED SPICY CHICKEN BREAST
DAY 25
AVOCADO TUNA BALLS
DAY 26
DAY 27
DAY 28
TACO SALAD
IMPORTANT NOTE
The thoughts, methods and suggestions in this book represent the opinion
and experience of the authors. They were created by them to the best of
their knowledge and checked with the greatest possible care. However, they
are not a substitute for personal, competent medical advice. Every reader is
responsible for what they do and what they do not. Neither the author nor
the publisher can accept liability for any disadvantages or damage resulting
from the practical information given in this book.
LOW CARB HIGH FAT
WHAT YOU CAN ACHIEVE WITH IT:
Lose weight without feeling hungry
Constant energy for the whole day
Long-term more health, well-being and a good mood
Metabolism in top shape
Fat pads disappear without the yo-yo effect
The end of food cravings and new diets
A return to natural foods
The key to long-term success in losing weight lies in a high-fat and low-
carbohydrate diet that optimally encourages our body to lose fat. Say
goodbye to diet madness and the yo-yo effect and indulge in the health-
promoting and effective low-carb high-fat method.
A WORD IN ADVANCE
Obesity is a problem of our time. However, it is not a result of us eating too
much or exercising too little! Rather, what we eat determines how food
affects our body. The main cause of obesity is therefore the wrong choice of
food, with which we often promote fat storage in our body over the years
and at the same time inhibit fat loss.
How can we escape this vicious circle and regain our normal body
weight? The simple answer "avoiding fat" is wrong. Rather, the problem is
too many carbohydrates in our diet. Sugar, pasta, bread and potatoes ensure
that fat is stored and not broken down. The result: we're getting too fat.
Let's break this cycle! A diet rich in fat and low in carbohydrates changes
the metabolism, is healthy and lets the pounds drop off. The scientific
findings of recent years are convincing: We have the chance to reduce our
weight by changing our eating habits without going hungry. So let's throw
away the old diet ballast, we change our metabolism and thus achieve our
desired weight and better health.
Just try it out!
Low Carb High Fat - a low-carbohydrate, high-fat diet is good for our
metabolism and also for the slim figure. Put your eating habits to the test
now and free yourself from the overweight trap. With LCHF, you will get
rid of extra pounds in no time and you will soon feel slim and fit.
We live in abundant times. According to the World Health Organization, the
proportion of people who are overweight in our society will continue to rise
over the next few years. For the year 2030, the researchers expect that
almost every fourth man and slightly more than every fifth woman will
suffer from extreme obesity. Obesity has become an epidemic. Losing
weight is therefore becoming a central task for more and more
people. However, the usual recommendation to eat less or exercise more
rarely leads to permanent weight loss success. It depends what we eat. A
diet low in carbohydrates (low carb) and high in fat (high fat) can be the
key to success.
TIME TO ACT
It is undisputed in science that severe overweight (from obesity grade II) is
a significant risk factor for the development of diseases. These include
type 2 diabetes, cardiovascular diseases, high blood pressure and some
types of cancer. Obese people also often have to struggle with respiratory
diseases as well as bone and joint problems. Over time, all of this can also
lead to psychological problems and a significant loss of quality of life.
The body mass index
The body mass index (BMI) is the most common way of assessing body
weight today. It is determined by dividing the body weight in kilograms by
the square of the height in meters. For example, a body weight of
75 kilograms and a height of 1.75 meters results in a BMI value of 24.5,
which is just about normal weight.
LIMITS
If you are a woman and your waist circumference is more than 90
centimeters, or if you are a man and your waist circumference is more than
100 centimeters, you should be active for the sake of your health.
THE BMI CLASSIFICATION
Internationally, body weight classes are now divided according to the
following BMI values:
BMI below 18.5 = underweight
BMI from 18.5 to 24.5 = normal weight
BMI of 25 or more = overweight (obesity grade I)
BMI of 30 or more = obesity (obesity grade II)
BMI of 40 and more = extreme obesity (obesity grade III)
FAT DISTRIBUTION
However, the BMI is only a rough measure for assessing excess fat stores
and excess weight. The distribution of fat in the body is also of vital
importance to your health. Because fat that has accumulated in the
abdominal area is to be assessed more negatively from a health point of
view than fat that is distributed in the subcutaneous fatty tissue of the
body. Belly fat produces messenger substances that can promote
inflammatory processes in the body. It is therefore always advisable to
measure the waist circumference at the level of the navel in addition to
determining the BMI. With values of over 90 centimeters for women and
over 100 centimeters for men, there is an increased risk of disease even if
the BMI is still favorable.
BMI AND AGE
However, if one looks at the influence of body weight on general mortality,
large studies from the USA and Europe have shown that being slightly
overweight actually provides a certain protection. This is probably due to
the fact that the body can then fall back on reserves in the event of
illness. Since the likelihood of illness increases with age, the optimal BMI
also depends on age.
BMI AND AGE
Age too thin just right too thick
19 to 24 years <19 19 to 24 > 24
25 to 34 years <20 20 to 25 > 25
35 to 44 years <21 21 to 26 > 26
45 to 54 years <22 22 to 27 > 27
55 to 64 years <23 23 to 28 > 28
over 64 years <24 24 to 29 > 29

Wanting to lose weight is a widespread desire. Again and again new
methods are propagated and often quickly demonized again. Nutritionists
and doctors have recommended reducing the amount of fat in food for over
50 years. The logic behind this is quite simple: per gram, fat contains about
twice as much usable energy (calories) as carbohydrates. Millions of people
therefore use so-called light products when shopping, in which the fat
content is reduced. They do not take into account that the amount of
carbohydrates is usually increased at the same time.
Gaining weight despite reducing fat
Although the percentage of fat in food has decreased over the past few
decades, the number of people who are overweight has increased. It
therefore makes sense to consider whether fat is really the cause of obesity
or whether it is not rather the consumption of carbohydrates - especially the
high consumption of sugar in soft drinks, for example - that makes us fat.
These considerations are also receiving increasing attention in
science. Several studies have since shown that the recommendation of a
low-fat diet was not based on sound scientific knowledge. This is why the
US Dietary Guidelines no longer specify an upper limit for fat intake since
2015.
However, since it has passed into general knowledge for decades that a
high-fat diet is unhealthy and makes you fat, to this day not consuming fat
is often propagated as the only sensible method for losing weight. The basis
of this error is, among other things, an incorrect interpretation of data from
the 1950s. It was then recognized that high levels of fat in the blood were a
health risk factor. So it made sense to reduce your fat intake. In fact, a
strictly low-fat diet leads to an improvement in blood lipid values and also
to weight loss if the values were previously abnormal. However, it must be
remembered that in principle any type of calorie reduction leads to weight
loss.
No chance of the yo-yo effect: With a consistent LCHF diet, lost pounds
will never come back.
THE JO-YO EFFECT
In addition, it was shown that after the end of a low-fat diet, if there was a
relapse into the previously usual eating habits, the lost weight was quickly
put back on. Often the initial weight is even topped. The so-called yo-yo
effect occurs with the next diet and the one after that. And instead of long-
term weight loss, there is even weight gain.
The Atkins Diet
A diet that was contrary to the then and partly still prevailing doctrine has
been associated with the name Atkins since the 1960s. American
cardiologist and nutritionist Dr. Robert Atkins developed a form of nutrition
that is based on a high fat content while at the same time extremely
reducing carbohydrates. He limited the amount of carbohydrates to just five
grams per day in the initial phase of the transition. Although successful in
many ways, this diet has been rejected by the medical community as
dangerous and also harmful in the long term. However, more recent
knowledge has led to changes in expert opinion. It is now accepted, with
some qualifications, that the Atkins diet works and that the fixation on high
levels of carbohydrates in the diet was a mistake.
For what reason does the frequent consumption of carbohydrates mean that
many cannot maintain their weight in the long term? To answer this
question, we have to deal a little more closely with the basic principles
according to which the human metabolism functions.
Fuel for our cells
In principle, our body has three fuel sources available to supply the cells
with energy:
Proteins
carbohydrates
Fats
When these three nutrient sources are broken down, the intermediate
product is acetyl-coenzyme A (Acetyl-CoA). It is the hub of our energy
metabolism. When it is broken down, chemically usable energy (ATP) is
obtained. From a spatial perspective, the energy turnover takes place mainly
in the mitochondria of our cells. They are the power plants in which ATP
formation takes place. And ATP (adenosine triphosphate) is the energy
carrier that is required for the diverse functions of our cells. We need it for
each of our muscle contractions and also for the transmission of information
in our nervous system. The energy released during ATP splitting is the basis
of our life.
Proteins
Proteins consist of amino acids that our cells use to produce endogenous
substances such as enzymes. When proteins are broken down and converted
in the metabolism, nitrogen compounds are produced that have to be
disposed of through the kidneys. We can use the remaining organic residue
of the amino acids in our metabolism to generate energy. An excess of
protein in the liver is also used to produce glucose.
However, the capacity of the kidneys to eliminate nitrogen is limited. An
extremely protein-rich diet, for example with almost exclusively lean meat,
would therefore sooner or later lead to considerable overloading of the
kidneys. For this reason, it is not possible in the long term to eat only
protein. We urgently need more organic substances as fuel. Carbohydrates
and fat therefore take over this function of the fuel.
Potatoes, pulses and grains are full of carbohydrates, which our body
primarily uses.
carbohydrates
We mainly take in carbohydrates in the form of starch, which is broken
down in the body into glucose (grape sugar). In addition, large amounts of
carbohydrates get into our body with table sugar and sweet fruit. Table
sugar (from now on simply called sugar) consists of a combination of
glucose and fructose (fruit sugar) and is quickly broken down into these two
components in our body. We owe the sweet taste of the fruit mainly to the
fructose. The sweetness of fructose is even greater than that of
sugar. Carbohydrates are the energy source that is always used first in the
body.
THE BLOOD SUGAR LEVEL
Glucose makes up most of the carbohydrates in our diet. Our starch-richest
foods are grain products such as flour, bread and pasta, as well as rice and
potatoes. As soon as the starch reaches our intestines, it is broken down into
individual glucose molecules and quickly sent into the bloodstream. The
blood glucose level increases. One often does not correctly speak of rising
blood sugar levels.
The blood then supplies all cells with this universal fuel. This is particularly
important for our brain, because under normal nutritional conditions only
glucose is used there for energy production. In total, there should be no
more than one to two teaspoons of glucose in our blood. A meal that is high
in carbohydrates and containing several hundred grams of glucose could
quickly lead to hyperglycaemia, a high blood sugar level. Even a doubling
of the blood sugar concentration is pathological and leads to long-term
consequential damage, as observed in patients with
type 2 diabetes. Normally, however, there is no significantly increased
blood sugar concentration even with a high intake, since glucose is
absorbed into the cells very quickly.
Insulin is the biggest enemy of fat loss. It ensures that excess energy is
removed from the bloodstream and stored as fat.
INSULIN DISPENSING
In order to absorb glucose in muscle and fat cells, the body needs the
hormone insulin, which is produced in the pancreas. With its help, the
transport systems for glucose are activated and the glucose can be quickly
absorbed in muscle and fat tissue. There it is mainly used to generate
energy.
STOP THE FAT LOSS
However, insulin also has a major influence on fat metabolism, as it
almost completely inhibits the breakdown of fat. Since the body always
uses carbohydrates first, fat that we consume at the same time as
carbohydrates is not broken down for energy production, but disappears
in the memory of our adipose tissue.
DEVILIANT CIRCUIT
The time factor is important: If a lot of glucose gets into the blood in a
short period of time - for example after a meal rich in carbohydrates - a
correspondingly large amount of insulin is released. The insulin ensures
that the glucose is quickly absorbed by the cells, especially the brain
cells. And our brain then signals a pleasant feeling of satiety.
HUNGER FOR SWEETS
After a while, however, the carbohydrates in the intestine are
depleted. The insulin, which is still circulating in the blood, continues to
ensure the cellular uptake of glucose and the blood sugar level often drops
rapidly and sharply. However, when the blood sugar concentration drops,
our brain cells are less well flooded with glucose. We perceive this
condition intensely: We are hungry. To feel good again, we want to eat
something quickly. And preferably something sweet, because we have
learned that you can quickly achieve a state of well-being with it. If we
give in to this feeling and grab a candy, the game starts all over again.
WHOLE GRAIN PRODUCTS
We can limit this mechanism by eating carbohydrates that are slow to get
from the intestines into the blood. The consumption of slowly digestible
whole grain products reduces our cravings. However, a smaller amount of
insulin is released here as well. And the fatal thing is that even under
these conditions the breakdown of fat is strongly inhibited and additional
fat consumed - for example from a sandwich or fried potatoes - migrates
directly into the fat stores.
CONCLUSION: INSULIN FATS US
Put simply, insulin ensures that fat is stored in adipose tissue and excess
carbohydrates are converted into fat. At the same time, the fat breakdown
and thus the mobilization of our adipose tissue are almost completely
blocked by the insulin. So insulin is our fattening hormone. These insulin
effects mean that any excessive intake of carbohydrates, which inevitably
leads to the release of insulin, virtually locks the fat in our fat cells. Our
usual diet, which is high in carbohydrates, drags us into an insulin trap
that makes us fatter and fat.
GLYCOGEN STORAGE
Most of the glucose is metabolized in the cells. An excess of glucose can
also be stored in the form of glycogen, but only in our muscles and in the
liver. When glycogen is broken down, glucose is released again. However,
only the glucose from the liver's glycogen store can help maintain blood
sugar levels. This liver memory is sufficient to supply our brain with the
necessary glucose for at least a few hours. In this way, the times between
meals or our sleep phase can be buffered without any problems. After about
one night, however, the glycogen from this store is completely used up.
GLUCOSE & FAT STORAGE
If we eat high-carbohydrate meals every few hours but do not use up all of
the glucose for energy, our stores quickly overflow. Excess glucose then
flows into fat synthesis in the liver. That means: an excess of carbohydrates
contributes significantly to fat storage.
Fats
Most of the fats in our food are so-called triglycerides. They contain three
fatty acids, the chemical structure of which is used to differentiate between
fats. A distinction is made, among other things, between saturated and
unsaturated fatty acids. Some unsaturated fatty acids, especially the omega-
3 fatty acids, but also the monounsaturated fatty acid, the oleic acid, and the
double unsaturated fatty acid, the linoleic acid, are important for our
metabolism. The omega-3 fatty acids in particular have a beneficial effect
on the structure of cell membranes. They are found in abundance in fatty
sea fish.
In addition to triglycerides, there are other fat-like substances that are
important for our brain function, for example. This includes cholesterol,
among other things.
However, we mainly ingest triglycerides with our food. Your fatty acids are
mainly used as fuel by muscle cells. Our heart, as a continuously working
muscle, burns mainly the fatty acids of the triglycerides.
SATURATED OR UNSATURATED?
In the past, it was widely believed in medicine that saturated fats pose a
health risk. Studies have shown that high consumption of these fats has
been linked to an increased risk of heart attack, among other
things. However, new studies show a different picture: Neither the total fat
intake from food nor the total amount of fat circulating in the blood is
directly related to the frequency of heart disease. Saturated fats, such as
those found in meat and dairy products, may even be the healthier
ones. They are chemically stable and do not oxidize, so they are not
changed by oxygen. Polyunsaturated fats, for example from sunflower oil,
wheat germ oil or safflower oil, are less favorable because they are
chemically unstable and harmful conversion products can arise, especially
when heated.
TRANSFATTY ACIDS
If foods contain large amounts of unsaturated fats, substances that have a
rancid taste can develop on contact with atmospheric oxygen. To avoid this,
industrially manufactured foods with a long shelf life are predominantly
made from hydrogenated fat. During industrial fat hardening or through
strong heating during cooking, however, so-called trans fatty acids can be
formed from unsaturated fatty acids. It has been shown that the
consumption of these trans fatty acids in particular carries an increased
health risk. However, since such foods also contain a larger amount of
saturated fat, the increased risk was initially incorrectly attributed to the
consumption of saturated fat.
Harmful metabolites from heating: Unsaturated fats are not as healthy as
is often assumed.
FAT LOSS
When the intestine no longer supplies glucose and the insulin concentration
in the blood has decreased, fat can be broken down in the adipose tissue and
in the liver. Fatty acids, regardless of whether they come from food or
stored fat, can be absorbed by almost all cells and used to generate
energy. This is especially important for our muscle cells, which use it to
cover their energy needs. When fat is broken down, fatty acids are released
on the one hand, and glycerine remains on the other. Glycerine can then
either be completely metabolized and combined with fatty acids to form
triglycerides, or it serves as a building block for the new synthesis of
glucose (gluconeogenesis).
High calorie requirement: Our fat stores can also supply the brain with
energy.
Supply of the brain
Our brain occupies a special position in the energy supply. Both
triglycerides and free fatty acids are linked to proteins in the blood and
cannot cross the blood-brain barrier. That is why it is not possible for us to
use them directly to supply the nerve cells of the brain. The brain converts
around 600 calories per day, which is almost ten times what the rest of the
organism needs per kilogram under resting conditions. One gram of glucose
contains four calories, so the brain's daily glucose requirement is around
150 grams. If we do not consume this amount, the amount of glucose in the
blood and the glycogen stored in the liver are sufficient for a maximum of
one to two days for the energy supply of the Brain. When fasting, our nerve
cells have to be supplied with glucose from other sources after a short
period of time. For this purpose, glucose is newly produced in the
liver. This gluconeogenesis ensures that our brain continues to receive
enough glucose. However, the capacity of gluconeogenesis is limited and is
only sufficient to supply the brain with complete energy for a few days.
CHANGE METABOLISM
However, experience shows that longer fasting is also possible. To do this,
it is necessary to adjust the metabolism so that our fat stores can also
contribute to supplying the brain with energy.
Because while our glucose reserves are limited, our fat reserves are often
quite abundant: 10 kilograms of fat tissue contain around
70,000 calories. With a daily consumption of around 2,500 calories, this is
theoretically enough for almost 30 days. Gradually, however, we use up our
protein stores (muscle mass) for glucose production. The maximum
duration of the fast is therefore also limited by the muscle mass present.
CARBON HYDRATES WAIVER
So the more we eat carbohydrates, the less fat is broken down. An effect
that we recognize in the long term from the fact that our body accumulates
fat deposits. The key in the fight against obesity is therefore not avoiding
fat, but rather reducing the intake of carbohydrates. Only then does our
body have the opportunity to break down fat - whether from food or from
storage.
WHAT MAKES US THICK
In the early days of human development, it was important to create storage
facilities in the body for times of need without sufficient food supply. With
our current diet with constant availability of food, this is no longer
necessary. Quite the opposite: Since we are confronted with a large supply
of food everywhere, at least in industrialized countries, and not least
because of this, we consume more calories than we consume, we
accumulate excess weight. But you don't get fat overnight, it's a process that
takes time and we have time to take countermeasures.
EVERY CALORY COUNTS
A daily excess of just a few calories can add up to a few pounds overweight
over the years. Conversely, it is possible to lose weight quickly if the calorie
intake is greatly reduced.
Snacks between meals
From a scientific point of view, it is incomprehensible that humans need
snacks between meals. If we meet every little hunger with a carbohydrate-
rich bar or sweet fruit, the body has no chance of at least occasionally
running into an energy deficit and emptying its stores once.
The overweight trap
As already described, the body first uses the carbohydrates for energy
production, while fat is stored. From this it was often concluded that not
consuming fat would solve the obesity problem. The opposite is the case:
when we eat less fat, the body tries to compensate for this with more
carbohydrates - our appetite for sweets increases. If we give in to this
appetite quickly, we fall into the overweight trap, because as we have seen,
our fat stores can also be fed with carbohydrates.
Sugar consumption
We are particularly good at converting fruit sugar (fructose) into fat through
our metabolism. Fructose is absorbed in the cells independently of insulin,
but in our liver it is not used directly for energy production, but serves as a
starting material for fat synthesis. While glucose is burned in the body, high
fructose can contribute to the formation of fat stores.
Sugar syrup made from corn, which is often found in soft drinks and
contains a lot of fructose, is particularly problematic. Since this has a
greater sweetening power than glucose, it is often used for industrially
manufactured foods. It is therefore especially sweets and heavily sweetened
soft drinks that lead to obesity.
KETONE AND KETOSE
When the insulin level in our body drops because carbohydrates are no
longer available, the hormones adrenaline and glucagon are released. They
stimulate mechanisms that cause fat to be broken down. During this fat
breakdown, short-chain fatty acids called ketones or ketone bodies are
produced in the liver. A quantitatively relevant formation of ketone bodies
only takes place if the daily intake of carbohydrates does not exceed
50 grams with an average physical disposition and the body is therefore
dependent on the breakdown of fat. This is the case with fasting, but many
diets consume significantly more carbohydrates, which means that no
ketones are formed.
The special thing about the ketones is that they can be used as fuel by our
cells like glucose. This is particularly important for the supply of the brain,
as ketone bodies can easily cross the blood-brain barrier and are just as well
absorbed by nerve cells as glucose. As the concentration in the blood
increases, the ketones take over up to 60 percent of the brain's energy
supply within a few days. This means that the brain's need for glucose is
reduced to less than 75 grams per day. And this smaller amount of glucose
can then - even when we are fasting - be formed from amino acids and
glycerine.
BODY KNOWS KETONE
Ketones are not unusual or strange to our body. For example, they cover up
to 80 percent of the energy needs of a newborn child who is breastfed with
breast milk.
Glucose deficit without ketones
Under our usual nutritional conditions, there are almost no ketone bodies to
be found in the blood of those who do not fast. Without ketones, a decrease
in the glucose content in the blood with an overall reduced intake is quickly
noticeable: the brain runs out of energy and the glucose stored in liver
glycogen is released. If there is then a sudden stress such as vigorous
physical exertion, the glucose level in the blood continues to decrease. And
that can have extreme consequences: In addition to hunger, palpitations,
chills and anxiety can occur. If the blood glucose level falls below half of
normal, we fall into a coma. Usually, however, our brain prompts us to get
food well in advance. And that's probably the most important reason why
many diets don't work - our brain drives us to eat. But if our metabolism is
adjusted so that ketone bodies are present, we can avoid these emergency
situations and actively shape our day.
Formation of ketones
In addition to fasting or excessive fat consumption, there is another way to
increase the level of ketones in the blood: the consumption of medium-
chain fatty acids. Fats containing these special fatty acids are quickly
absorbed from the intestines and transported to the liver, where they are
converted into ketones and released into the blood.
COCONUT FAT
Our usual diet contains only a few of these fatty acids. However, there is
one dietary fat that consists of up to 65 percent: coconut fat. If we consume
large amounts of coconut oil, the ketone concentration in the blood
increases significantly after a few hours. So if we put coconut fat on the
menu, an adequate supply of ketones is achieved more quickly and the body
goes into a state of ketosis.
Ideal for the LCHF kitchen: Coconut oil promotes the production of
ketone bodies in our body.
KETOSIS
The term ketosis describes a metabolic situation in which such a large
amount of ketones is produced that the body switches to burning fat.
The concentration of the ketones in the blood is then in a range from 0.5 to
a maximum of 5 mmol / l (millimoles per liter). It is crucial for the success
of the diet with low carb high fat that this state of ketosis is achieved.
Customize
Experience shows that the reduction in carbohydrate consumption required
for this varies greatly from person to person. In some people, ketosis is
achieved with a daily consumption of a maximum of 100 grams of
carbohydrates. For the majority, however, a reduction to a maximum of
50 grams per day is necessary. For some, however, even this is not enough
and the carbohydrate content of the diet must be restricted even further. In
individual cases, depending on your personal disposition, a limit of
20 grams may be necessary, which is normally only recommended for
diabetics.
In order to be able to correctly assess these individual differences, it makes
sense to measure the ketone concentration in the body at least at the
beginning of the switch to the LCHF diet. There are various methods for
this (see > ).
KETOACIDOSE
Ketosis must be clearly distinguished from the state of ketoacidosis,
which is relevant in medicine. Ketoacidosis is a metabolic situation in
which the concentration of ketones in the blood rises to more than 20
mmol / l and the pH value of the blood drops dangerously. The
concentration of ketones is then at least four times as high as in
ketosis. Ketoacidosis can result from long-term insulin deficiency and is a
complication that can be observed in patients with diabetes (particularly
type 1 diabetes). Fasting or a high-fat diet alone, on the other hand,
cannot lead to high levels of ketones in the blood that cause
acidosis. When switching to the LCHF diet, there is no risk of
ketoacidosis. Unfortunately, the terms ketosis and ketoacidosis are often
equated. This is also why doctors often falsely warn against ketosis.
MEASURING KETOSIS
Lean and fit with LCHF - for this goal it is important that your body
produces enough ketones. Especially at the beginning you should
therefore measure whether you have already reached ketosis.
A measurement of the ketone concentration in the blood would be
meaningful for this, but requires a blood sample and is therefore hardly
practicable. However, since the kidneys are not yet adapted to the
metabolic change in the first phase of the LCHF diet, a small amount of
the ketones is still excreted in the urine.
SIMPLE MEASUREMENT WITH KETO STICKS
To check the ketone content in the body, you can therefore first use so-
called keto sticks, which can be bought in pharmacies. If these sticks are
immersed in the urine, the ketones trigger a discoloration, which, using a
comparison scale, also allows a reliable statement to be made about the
ketone content in the blood.
The onset of ketosis is a good way to check this. Over time, however, an
equilibrium between ketone production and consumption is established in
the body. The kidneys adjust to the presence of ketones and the amount of
ketone bodies excreted decreases. A lesser discoloration of the ketosticks
after a few weeks does not therefore mean that ketosis is no longer
achieved, but rather indicates that the phase of metabolic adaptation has
ended.
MEASUREMENT OF BREATHING AIR
Since some of the ketones are converted into acetone, the amount of
acetone in the air reflects the blood ketone content. Special measuring
devices for breathing air are now available. Alcohol testers can also detect
acetone in the breath, but only if no alcohol has been consumed at the
same time.
Positive effects of ketosis - avoidance of oxidative stress

If we burn ketones instead of glucose in our metabolism, this leads to a
more economical use of oxygen: for the same energy gain, less oxygen is
required when burning ketones than when completely oxidizing
glucose. This is important because with every turnover of oxygen, so-called
free oxygen radicals are created in our organism. These extremely reactive
particles can cause damage to lipids in the cell membrane in particular, but
also to our genetic material, the DNA. The formation of these free radicals
when oxygen is used is also known as oxidative stress.
FIGHT AGAINST FREE RADICALS
To limit this damage, we have systems in place that can detoxify free
radicals. Substances from our food, for example vitamins C and E, but also
many other food ingredients that are known as antioxidants are of great
importance. In addition to the antioxidants that we take in with our food,
our organism also uses built-in enzymatic mechanisms to ward off oxidative
stress. Studies have shown that the activity of these important protective
mechanisms is significantly increased by ketones.
DOUBLE EFFECT
On the one hand, when ketones are used as energy carriers, fewer free
radicals are generated; on the other hand, mechanisms to ward off the
radicals present are strengthened. This results in less oxidative stress, which
is also combated more effectively. Since oxidative stress plays a role that
should not be underestimated in the development of many diseases, such as
cardiovascular diseases, dementia or cancer, the conversion of the
metabolism to burning ketones also has an important protective effect on
our health.
BRAIN FUNCTION SUPPORT
Another benefit of the low-carb, high-fat diet concerns the quantitative
breakdown of dietary fat. In the case of high fat consumption, which leads
to ketosis, the saturated fats from the diet are preferably used to generate
energy, while the unsaturated fats are used as building blocks, for example
for the construction of cell membranes. It has been proven that a high
content of unsaturated fatty acids improves the membrane structure,
especially of nerve cells, and thus supports the functionality of our brain.
The ability to supply the brain with additional fuel was of fundamental
importance for human development over the millennia. The hunter-gatherer
way of life in the early days of human history almost automatically meant
that there were always times of scarcity. Only through the use of fat stores
and the formation of ketones was it possible for our ancestors to survive
until food was available again. Sweet and carbohydrate-rich food was the
exception in the Stone Age - except in honey and fruits, nature once did not
provide humans with any readily available carbohydrates.
PALEO - THE STONE AGE DIET
The paleo diet, also known as the Stone Age diet, only uses foods that could
be consumed by our ancestors before the development of agriculture: in
particular vegetables, roots, nuts, meat, fish, eggs, fruit, herbs, mushrooms
and honey. Grain products and sugar are avoided. In contrast to the LCHF
diet, Paleo does not consume any dairy products.
Food for indigenous peoples
Eskimos living in the Arctic, members of some Indian tribes in North
America and the Maasai in East Africa had an extremely low-carbohydrate
diet at the beginning of the last century. Reports from participants in Arctic
expeditions and from researchers who lived with Indians show that, after a
certain period of adaptation, they too got along well with the high-fat diets
of these peoples and did not develop any deficiency symptoms. On the
contrary, they even observed an improvement in their performance. Even
under laboratory conditions, no negative effects of long-term nutrition with
the so-called Inuit diet (high in fat and extremely low in carbohydrates)
could be determined.
Agriculture brings carbohydrates
Carbohydrates on a large scale found their way onto our menu relatively
recently: It was only when the hunters and gatherers became arable farmers
- a process that began around 500 generations ago - that carbohydrates from
grain were even available and could replace wild animals and wild
plants. Today most of the inhabitants of the industrialized world are adapted
to the regular consumption of grain. Grain cultivation makes food plannable
and food stores can help out in times of need.
The stone age man in us
Biologically, however, even civilized humans still resemble their ancestors
from the Stone Age - especially with regard to metabolic regulation and
needs. In prehistoric times it was a great advantage to be able to create
storage facilities in times of good food supply. Above all, women had an
evolutionary advantage if they had sufficient fat reserves to breastfeed their
children in times of scarcity. This is probably one of the reasons why fat
stores in women are distributed in the subcutaneous fat tissue throughout
the body. While in men, fat is mainly accumulated in the abdomen.
HUNGER DRIVES US
It was also once a plus point that lack of food is associated with unpleasant
sensations such as hunger. This was a decisive prerequisite for leaving the
safe cave and looking for food again and again despite fear and impending
dangers.
Being able to determine whether fruits are edible and whether they contain
calories was also an evolutionary advantage for our ancestors. The sense of
taste told them, for example, that it makes sense to stop and eat or collect
anything sweet. A quality that still tempts us to strike at sweets
today. Unfortunately, this characteristic, which is meaningful from an
evolutionary point of view, has become a disadvantage in today's world
with its oversupply of constantly available food and certainly contributes
significantly to the development of obesity.
Important for the development of the brain: Breast milk already supplies
the baby with the first ketones.
Infants' ketone supply
The development of the individual is also influenced early on by
ketones. After birth, glucose alone is not enough to provide optimal care for
the newborn. Breast milk therefore contains large amounts of medium-chain
fatty acids, which are quickly converted into ketones in the child's
liver. This provides the baby's brain with a second important source of
energy, which ensures optimal brain development. Because the energy
requirement of the child's brain is enormous, after all, the weight of an
infant's brain triples in the first year of life.
A high-fat and low-carbohydrate diet is not only a plus for the figure. It
also helps prevent and fight diseases.
The pivotal point here is the influence on the production and utilization of
insulin (see > ). In particular, increasing insulin resistance, in which the
cells react less and less to the hormone, can become a problem. As a
result, more insulin has to be made in the pancreas. In the long run, many
people's ability to produce insulin at all is exhausted. Since a high-fat,
low-carbohydrate diet reduces the need for insulin and contributes to a
significant reduction in insulin resistance, it can be useful for many
diseases.
DIABETES TYPE 2
When the body is no longer able to make insulin, it is one of the reasons
that type 2 diabetes develops. Even being very overweight is often
associated with a significantly increased need for insulin and is therefore
a risk factor for the development of type 2 diabetes. Significant weight
loss and a switch to LCHF can therefore lead to a significant
improvement or even disappearance of the diabetes. A consistent LCHF
diet is the be-all and end-all of diabetes prevention and therapy.
HEART DISEASE AND STROKE
Insulin resistance, which leads to obesity, also promotes heart
disease. The lower fat loss increases the likelihood that fat deposits will
form in the blood vessels. If this happens in the coronary arteries, heart
failure and heart attacks can result. If there is a vascular occlusion in the
brain, a stroke occurs.
DEMENTIA AND ALZHEIMER
Dementia is also linked to insulin resistance. Although the brain does not
need insulin to absorb glucose, insulin is necessary for optimal glucose
metabolism in the nerve cells. Diabetics are twice as likely to develop
dementia as the average population. The insufficient production of energy
from glucose leads to an energy deficit in the cells of the brain, which
impairs the function of the brain and contributes to the symptoms of
dementia. For a short time, some scientists have therefore also referred to
Alzheimer's dementia as type 3 diabetes.
It is also known that Alzheimer's patients experience significant
improvement when they fast. A high-fat, low-carbohydrate diet results in
ketone levels in the blood similar to those found during fasting and
ensures that the brain is provided with an alternative fuel. Research
showed a significant improvement in cognitive abilities in Alzheimer's
patients after switching to a ketogenic diet.
CANCER
Recent findings show that insulin also plays a role in cancer. The
development of cancer is therefore favored by high amounts of insulin. A
constant overproduction of insulin with a high-carbohydrate diet therefore
contributes to the risk of cancer. Switching to a high-fat, low-
carbohydrate diet can also be helpful in cancer therapy. Tumor cells prefer
to metabolize glucose, which is only broken down in the cells to the level
of lactic acid. With the help of the increasing acid concentration in the
environment, tumor cells can then displace healthy cells and gain space to
spread out. When less glucose is available, this process is limited and
tumor growth difficult.
CHOLESTEROL LEVEL
Cholesterol is a fat-like substance that our body needs for the structure
and function of cells. The optimal cholesterol value varies from person to
person. If it is clearly exceeded, however, this is associated with health
risks. High cholesterol levels are considered a risk factor for diseases such
as heart attack and stroke. However, the influence of diet on the
cholesterol content in the blood is much less than has long been assumed
by science. It has even been shown that the amount of cholesterol in the
diet has almost no effect on the cholesterol level in the blood.
Although the LCHF diet increases the intake of fat, the amounts
circulating in the blood are even reduced through increased consumption
of fat. And the fats involved in the metabolism can be found in a more
balanced overall ratio. In the case of cholesterol, the content of the
"unfavorable" LDL cholesterol decreases, while that of the "favorable"
HDL cholesterol can even increase. The LCHF diet therefore does not
represent an increased risk of cardiovascular diseases, but can even
reduce the risks.

A diet low in carbohydrates - low carb - is known to help you lose
weight. So-called low-carb diets have been a talking point for a long
time. Until now, it was less known that the fat content of the food should be
increased significantly at the same time and only this form of nutrition
changes the metabolism in the long term. The LCHF diet is thus the further
development and optimization of the low-carb method. Thanks to the LCHF
diet, our metabolism is permanently geared towards burning fat. This
promotes fat breakdown in the body and inhibits fat storage.
Reducing calories is not enough
A fundamental problem is that even a low-calorie diet can prevent our
tissues from breaking down fat, if this is still relatively high in
carbohydrates, which lead to the release of insulin. Because the higher the
insulin level, the more pronounced the fat storage is (see > / > ).
The solution to the problem lies in the low-carb, high-fat diet that creates
ketosis. After a few days of conversion, our cells use the ketone supply in
the blood for energy supply. The then necessary fat breakdown supplies the
liver with the raw materials necessary for ketone production. Since there is
now a sufficient pool of nutrients in the blood and insulin is not released
when the carbohydrate intake is low, the mechanisms that create the feeling
of hunger in our brain are not stimulated. As a result, we are not constantly
tempted to eat something in between.
LEAN WITHOUT HUNGER
Since there is no feeling of hunger, a low-calorie LCHF diet is much easier
to maintain than a low-fat diet with a comparable calorie content. If the first
few days of the changeover are over, it is easily possible to lose weight with
LCHF without going hungry.
CONVERSION TAKES TIME
The adaptation phase of a few days is necessary in order to produce a
sufficiently large amount of the enzymes necessary for ketone breakdown in
the cells. For this reason, the ketone content in the blood increases
significantly in the first few days of the LCHF diet: Initially, more ketones
are formed than can be consumed. If the cellular enzyme equipment is then
adapted to the large amount of ketone, considerably more ketones are also
converted. You can tell that the ketone content in the blood decreases due to
the increased consumption, with the same production amount of ketones
(see > ). In the first days of a change in diet according to the LCHF rules,
the metabolite acetone is often noticeable in the breath if the ketone
concentration in the blood is high. However, the acetone and the unpleasant
breath odor associated with it disappear again as soon as ketone production
and ketone consumption are in equilibrium.
"ACETONIGER" BREATH
If the concentration of ketones in the blood is high, carbon dioxide is split
off from acetoacetate and acetone is formed. Acetone can no longer be used
by the body and is partly exhaled. This is the cause of the "fruity" or
"acetone" breath found in fasters or those with ketoacidosis.
No need to do without: Combine low-fat foods, for example, with a

delicious cream sauce.
High fat sources of protein
It would be a mistake to try to compensate for the lack of carbohydrates in
the LCHF diet with foods with a high protein content. Since protein also
leads to the release of insulin, larger amounts of protein can prevent the
body from making ketones. Low-fat sources of protein, such as lean poultry
meat or low-fat fish, should therefore always be combined with sufficient
fat - for example a cream sauce or a little melted butter. It is best to give
preference to high-fat protein sources such as fatty cheeses, fatty fish such
as salmon, butter mackerel and eel or meat with a high fat content from the
outset.
When switching to a high-fat diet that puts you in ketosis, some of your
metabolic functions need to be adjusted to the new situation. The kidneys
are particularly affected. The ketones are not harmful to kidney function,
but they do cause some minerals to be excreted more in the transition
phase. The minerals sodium and magnesium are affected.
Exhausted? A vegetable or meat broth will quickly get your salt balance
going again.
salt
We mainly consume sodium through table salt. During the first few weeks
after switching to an LCHF diet, you may feel tired and drawn
out. Particularly during exertion, such as during sport, it can also happen
that you lose your strength quickly. The reason is that the kidneys excrete
more salt. With the salt, more fluid is lost from the body - a reason to ensure
that you drink enough amounts. The rapid weight loss when switching to a
ketogenic diet is therefore only partly due to the breakdown of fat. To a
large extent, it is also due to the loss of water. Removing excess water and
salt from your body is generally good. However, if this happens in excess,
headaches, tiredness and fatigue can follow.
LACK OF SALT
If you experience symptoms such as headache or tiredness after switching
to LCHF, it may be due to a lack of salt. The solution to these problems is
simple: if you regularly drink a salty meat or vegetable broth, the deficiency
will be eliminated.
magnesium
When switching to a ketogenic diet, there is also an increased excretion of
magnesium in the urine. Magnesium is an essential mineral that is required
for almost all metabolic functions. Unfortunately, we often take in too little
magnesium with our usual food, so that the magnesium status of many
people is poor. If there is also an increased loss via the kidneys, the typical
symptoms of magnesium deficiency occur. In addition to leg cramps, this
can also be a headache. Here, too, the remedy is simple: At least in the
transitional phase of the change in diet, the additional intake of a
magnesium supplement can be useful. Make sure that the preparation
contains magnesium in the form of magnesium citrate, this is particularly
well utilized by the body. With an additional 300 to 400 milligrams of
magnesium per day, you can compensate for a magnesium deficiency.
Acid exposure
Again and again we hear that a ketogenic diet can lead to
ketoacidosis. Ketoacidosis is a dangerous derailment of the acid
concentration in the blood. As already mentioned, such ketoacidoses only
occur as a serious complication in diabetics (see > ). In the adjustment
phase to a high-fat and low-carbohydrate diet, however, it can make sense
to also pay attention to the acid-base balance. Our usual diet is often
associated with an acid load, which does not yet lead to changes in the pH
value in the blood, but which reduces our buffer capacity and can lead to
negative effects and complaints such as tension or pain in the connective
tissue.
NUTRITION RICH IN BASE
From a chemical point of view, the ketones acetoacetate and beta-
hydroxybutyrate belong to the acids. In ketosis, the acid load is buffered by
basic substances and the pH value of the blood remains constant. However,
the bases must be replenished in sufficient quantities for this. Foods that
provide us with bases are in particular all types of vegetables and also many
types of fruit.
DON'T FORGET VEGETABLES
In order to be adequately supplied with bases, it is important to combine the
high-fat ketogenic diet with low-carbohydrate vegetables and leafy
salads. Spinach, salsify and cauliflower, for example, contain particularly
few carbohydrates. Caution is advised with corn and peas, among other
things.
SENSEALLY ADD-ON
However, if the total calorie intake is reduced, the amount of base carriers
you consume may not be sufficient. A vegetable broth that still contains the
basic ingredients of the vegetable can then provide a balance. It is best to
boil a large pot full of stock with vegetables to your liking and freeze them
in portions. So you always have a base-rich soup on hand. In the transitional
phase and with long-term reduced calorie intake, it can also be useful to
take an additional base preparation. The same applies here as with the
selection of magnesium supplements: Citrate-containing products are
preferable to others, as the citrates correspond to the bases that we would
consume with an alkaline diet.
Uric acid ketone competition
As already explained, the ketone concentration in the blood increases
significantly in the first few days of the LCHF diet. Some of these ketones
are then excreted through the kidneys with the help of certain transport
mechanisms. The same systems are also responsible for the excretion of
uric acid. There is therefore a competitive situation between ketones and
uric acid during excretion. As a result, the concentration of uric acid in the
blood increases. The reason for this is not an increased formation of uric
acid, but a lower excretion. About four to six weeks after the change in diet,
the uric acid concentration in the blood returns to normal. So there is
nothing to worry about.
IMPORTANT ANTIOXIDANT
Uric acid is an important antioxidant. And an increased concentration can
even have a positive effect. However, a strong increase can also increase the
risk of a gout attack in people with a corresponding predisposition.
LCHF AND GOUT
If you have ever had an attack of gout, you should not suddenly switch to
the LCHF diet, but start the transition slowly.
LCHF AND SPORT
The positive health effects of regular exercise are well known and have
been proven by a large number of scientific studies. Doing moderate
exercise for half an hour five times a week significantly reduces the risk of
cardiovascular disease, type 2 diabetes, dementia and some types of
cancer. Unfortunately, numerous studies have shown that overweight cannot
be combated with exercise alone. As a strategy for losing weight, exercise
without a simultaneous and consistent change in eating habits is therefore
not promising.
Of course, physical activity also consumes carbohydrates. For this reason,
many athletes consume large amounts of carbohydrates before or during
exercise, for example in the form of pasta dishes. However, our body's
carbohydrate stores are small compared to our fat stores.
LOSE WEIGHT THROUGH SPORT
One kilogram of fat tissue contains around 7,000 kilocalories. When
jogging, we use an average of 600 to 700 kilocalories per hour. That means:
To lose one kilogram of fat, we would have to run for around 10 hours.
No drop in performance thanks to LCHF: Ketones evenly supply the
muscles with energy.
Ketosis and competitive sports
This is why there is increasing awareness in the competitive sports sector
that ketones can supply the muscles with energy just as much as glucose. If
you get used to a high-fat diet and develop ketosis, athletes' performance is
the same as after consuming large amounts of carbohydrates. In addition,
the state of ketosis does not lead to the so-called hunger streak that athletes
fear. This is caused by the sharp drop in the glucose concentration in the
blood during extreme physical exertion. Athletes in ketosis, on the other
hand, have enough alternative energy sources from fat to avoid this serious
drop in performance.
Say goodbye to cravings and extra pounds and start a new, healthier
life. The LCHF kitchen fills you up, tastes good and lets your fat deposits
simply melt away.
GOOD PLANNING IS THE MISSION

Changing your diet is a big step. Sometimes it fails because it is unclear
how it should even start. Good preparation is therefore important. Because a
change in diet is more like a marathon than a sprint. At the very beginning
there is your own decision. It is easier if the other people in a household
join in the new beginning or at least support it, but ultimately we are always
responsible for what and how much we eat. It is therefore important to first
say yes to the changeover. All further stages can be made easier with little
tricks and motivational aids. We would like to reveal some of these tricks to
you on the following pages.
In addition to the decision to live a healthier and more conscious life, the
beginning of a change in diet often also comes with the desire to lose
weight. To do this, first take an honest inventory, set yourself realistic goals
and stick to these goals.
The photo
It is helpful to take a few photos that document the current state. Because
when our own body changes, we often hardly notice it ourselves. Photos
that are taken at regular intervals help to see the changes, both large and
small. Simple self-made snapshots from the front, back and the side are
sufficient for this.
The scales
Of course, the scales also provide information about goals that have been
achieved. First determine how often you want to weigh yourself in the
future. Anyone who is not impressed by small fluctuations in weight or
short periods of hardship without losing weight can weigh themselves
daily. However, if you are discouraged by this, you should not attach too
much importance to the scale. It is enough to check your weight once a
week or even just every two weeks. Because the success of a change in diet
shows not only in weight loss, but also in your changed body feeling and
your general well-being.
In addition, body weight can fluctuate by one to two kilograms within a
single day - due to ingestion of food, water retention, exercise, high
temperatures or, in women, due to the cycle. So the scales are not always
the most reliable means of finding out whether you are on the right track
with a change in diet. If you weigh yourself, it should always be in the
morning before you have eaten or drunk something. This is the only way to
get comparable results.
The tape measure
In addition to the scales and the comparison photos, the measuring tape has
proven itself to measure the success of a change in diet. It is advisable to
measure the circumference of your neck, chest, abdomen, hips and thighs
every two weeks and record the results in writing. Measuring the waist
circumference is particularly important (see > ).
Over time, your clothes will fit loosely and eventually become too big. It
can be a good motivational aid to keep one of the too wide garments, slip in
every now and then and enjoy how much weight and size have already
disappeared.
Looking for supporters
If you are not living alone, you should seek help from everyone in your
household. Even if the others do not consistently participate in the LCHF
diet, sweets can be bought, for example, that you do not like as much as
your roommates. You may also find it helpful if the carbohydrate bombs are
put away in such a way that you don't see them all the time.
If the others join in, it's all the better, of course. Then you have to go
through the pantry and kitchen and sort out all unwanted food. This is also a
good practice for understanding which foods are high in carbohydrates and
which are not.
What's in it? The label reveals which foods go well with your new LCHF
diet.
Buy right
The first purchases in the supermarket will take longer than usual, you
should plan for that. These shopping trips are not wasted time, they are an
important learning phase for you. Study the labels on the food packaging to
find out which products really belong on your LCHF menu. It is easiest if
you write yourself a shopping list beforehand and know what you want to
cook in the next few days. In this way you avoid so-called impulse
purchases. In time you will know the composition of many products and
you will no longer have to read everything. It is important to develop a
certain routine when shopping so that the change in diet does not become
your main occupation in the long run and you give up again due to lack of
time or stress.
NUTRITION DIARY
In order not to lose track, it can be helpful to keep a nutrition or calorie
diary. Write down what you eat and how many calories, for example, your
small snacks have in between. This is how you avoid unconscious eating on
the side.
Keep up
There will always be phases in which the pounds do not drop as fast as you
would like. The biggest mistake would be to give up now. Remember that
in addition to weight loss, converting to LCHF also includes the following
positive changes:
constant energy all day
no drowsiness
greater general wellbeing
balanced mood.
EVERY DAY COUNTS
Every day that you go to sleep in the evening satisfied with your progress is
a success. Set short-term goals when the long-term perspective is
exhausting. Look at each day for yourself and enjoy each of your successes!
Don't forget the reward
A common habit is to reward or comfort yourself with food. Family
stress? - The portion of french fries with mayonnaise will do the
trick! Finished something successfully? - An ice cream sundae sounds
good!
We can of course reward ourselves, but we should remove food-based
rewards from our lives.
When changing your diet, it is also helpful as a motivation if you treat
yourself to something special in between. Set goals that are achievable -
stage victories can also be celebrated. How you give yourself presents is up
to you: a massage when the scales show five kilograms less, a new pair of
running shoes after ten kilograms, a photo shoot when you reach the desired
weight, an exciting book after the first week ...
It's also worth writing down goals and rewards in advance. So you always
have your next stage in front of your eyes and can look forward to reaching
your next destination in two ways.
Weigh food
Especially at the beginning of the diet change, it is important that you use
kitchen scales to train your eye for portion sizes. Little by little you will get
a feel for the amounts you are allowed to eat. Even then, it's still good to
check these amounts every now and then. Otherwise it can quickly happen
that you consume significantly more carbohydrates than you would
like. Once you have internalized the basic rules of the LCHF diet, you can
do without aids such as kitchen scales, calorie diaries and detailed meal
plans and you will still continue to lose weight. But that takes a little time,
which you should also give yourself and your body.
ATTENTION: HIDDEN CARBOHYDRATES!
When you look at the carbohydrate content of foods, you will always come
across surprises. Some foods are naturally higher in carbohydrates than
expected, for example pears with 12 grams of carbohydrates per 100 grams
or beetroot with 8 grams per 100 grams. Other foods are added
carbohydrates during industrial processing, making them unsuitable for the
LCHF diet.
Oysters are also a good example: unlike almost all other seafood, they have
a surprisingly high carbohydrate content of 5 grams per 100 grams of clam
meat. They should therefore only be enjoyed in moderation. Garlic and
onions also belong in the "only in moderation" category, as they too have a
comparatively high carbohydrate content. However, they are usually only
eaten in small quantities.
Ready-made products - sugar as a flavor enhancer
Caution is also advised with ready-made foods such as meat salad, egg
salad, dressings, ketchup and sauces: Sugar is very often used as a flavor
enhancer in their production. The more a product has been industrially
processed, the higher the probability that it contains hidden carbohydrates
in the form of sugar and starch (see > ). The salad, which we consider a
healthy alternative, may not only become a calorie but also a carbohydrate
trap with the finished yoghurt dressing with around 12 grams of
carbohydrates per 100 grams.
You play it safe with sauces and dressings that you have prepared yourself
with low-carbohydrate ingredients. In the restaurant, ask what ingredients
were used for the dishes. Most of the time, you will get informative
information without any problems.
DRUGS
Drugs such as cough syrup, which often contain a lot of sugar, are a
surprising trap for many. However, most of these drugs are also available in
a sugar-free version, which you must ask about in the pharmacy.
Nuts - the quick snack
Nuts can be wonderfully included in the LCHF diet and are a quick and
easy snack between meals. They have a long shelf life, so you can always
have a small supply at home. You can also nibble a few nuts on the
go. Since nuts are naturally very high in calories, it is important to pay
attention to the quantities.
Macadamia nuts are an ideal addition to the LCHF diet. They have a
particularly high fat content with comparatively few carbohydrates and are
therefore a great source of energy. Brazil nuts and almonds are also well
suited. With walnuts, you should be a little more careful about how much of
them you eat. And it's best to avoid cashew nuts entirely.
NUTS AT A GLANCE
Food Carbohydrates per 100 grams
Macadamia nuts 4 grams
Brazil nuts 4 grams
Almonds 5 grams
peanuts 8 grams
Hazelnuts 10 grams
Walnuts 11 grams
Cashew nuts 30 grams
Note the nutrient combination
Some foods, such as cucumbers, have acceptable levels of carbohydrates,
but should still be consumed with caution. Since they contain almost no
calories or fat, they are not filling and we are used to eating large amounts
of them. As a result, the carbohydrates contained add up without us having
even rudimentarily consumed the nutrients that are important to us in
sufficient quantities.
ONE SLIP AND ITS CONSEQUENCES
If you sinned one day and ate too many carbohydrates, you will be out of
ketosis the next day. You may also experience food cravings, fatigue, and
headaches. It's annoying, but also forgivable. The most important thing is
that you don't get weak again and give in to the urge for even more
carbohydrates.
If you are already fully adapted to LCHF, which is the case after six to
twelve weeks of ketogenic nutrition, the consequences are often no longer
as serious as in the initial phase. Either way, a single slip is no reason to be
discouraged. The best thing to do is to get back into your LCHF program
with the next meal and just don't let yourself be disturbed.
CANDY Hunger
Almost everyone likes sweets. There are two ways to deal with this in the
LCHF diet. Everyone should find out for themselves which is the most
suitable.
Variant 1: omit
What sounds hard at first is often easier than expected. Our body is a
creature of habit - also when it comes to the consumption of sweets: This
means that the great appetite for sweets disappears after a while if you have
consistently switched to LCHF. The ketogenic diet also changes the
taste. Anyone who has not eaten sweets for weeks will soon find treats that
have been valued so far as excessively sweet. In addition to the change in
the taste buds, the body no longer craves sugar after a while, as it has
learned to use fat as a source of energy.
SUGAR CONSUMPTION
The amount of sugar consumed on average in Europe has increased
dramatically over the past few decades. In 1950, Europeans consumed an
average of 28 kilograms of sugar per year - in 2014 it was already
38 kilograms.
Option 2: keto-friendly desserts
This path seems gentler and easier at first, but is sometimes more difficult
because sweets remain an issue. However, there are a variety of keto-
friendly desserts and sweet treats that you can make yourself. You can
easily make pralines, chocolate mousse and pastries according to the rules
of the LCHF diet. In most cases you will not or hardly taste the difference
to the usual desserts.
THE RIGHT SWEET
First of all, you need to find the right sugar substitute for you. Granulated
sweeteners are particularly suitable for baking and for recipes where the
consistency of the food is important. Liquid sweetener is easy to
dose. However, due to the strong concentration of sweetness, it does not
create any volume and also triggers cravings for sweets in some
people. Sweetener in tablet form is particularly suitable for sweetening hot
drinks, otherwise the tablets will not dissolve.
A sweetener that goes well with the LCHF kitchen is erythritol. It is a sugar
alcohol that is available on the market as a fine or coarse-grained
powder. Most people tolerate erythritol well, but this sugar alcohol can also
cause digestive disorders. Since the sweetening power of erythritol comes
pretty close to that of sugar, the sweetener is very versatile. Among other
things, it is suitable for baking. You can also try stevia-based sugar
substitutes. However, stevia has a distinct taste that not everyone likes.
Once you've found the right sweetener, you're good to go. Many keto-
friendly desserts are also healthy: try a wonderfully creamy pudding made
from avocado and cocoa powder, which fits perfectly into your daily
schedule due to the high fat content of the avocado and the few
carbohydrates.
It all depends on the ingredients: Homemade chocolate tastes great and
goes perfectly with your LCHF diet.
HOMEMADE CHOCOLATE
You can also make chocolate yourself with little effort: cocoa powder,
coconut fat and a sweetener - that's all you need for a bar of chocolate: Melt
60 grams of coconut fat at a low temperature and slowly stir in 40 grams of
baking cocoa powder until a homogeneous mass forms . Do not let the
coconut oil get too hot, it will melt at around 25 degrees. Then take the
chocolate mass off the stove and stir in a sweetener of your choice. Line a
baking sheet or a suitable form with baking paper, spread the chocolate
mixture on it and leave to cool in a cool place - but not in the refrigerator -
for at least 8 hours. Once you master the basic recipe, you can get creative
and experiment with nuts, chili peppers, or salt. You can also try the
production of melt-in-the-mouth truffles that are guaranteed to please every
chocolate fanatic. If you need to be quick and buy a chocolate, choose a
variety with 80 or more percent cocoa content. Although it has around 20
grams of carbohydrates per 100 grams, just a few pieces often relieve the
cravings for sweets.
Move cautiously
In the initial phase of the LCHF diet, however, it is advisable to
significantly limit the consumption of sweets. This allows your body to
recover from too much sugar in the period before it. And the taste buds also
have time to adjust and perceive even small amounts of sweets as
completely sufficient.
Even if you feel less hungry for sweets on a ketogenic diet, a dessert or
some pastry is a part of it every now and then. However, you shouldn't
enjoy sweets as a snack in between, but rather at the end of a good meal
(see > ). Snacks are completely superfluous in the LCHF diet thanks to
the good and lasting satiety. When preparing sweet dishes, it is important
to:
THE RIGHT FLOUR
Wheat flour does not fit into the LCHF diet with 72 grams of
carbohydrates per 100 grams. The most common alternative is almond
flour (see > ) with only 5 grams of carbohydrates per 100 grams. It has a
mild, nutty aroma that goes well with both hearty and sweet
pastries. Unlike wheat flour, almond flour is very oily and does not absorb
any liquid. You can therefore not replace wheat flour 1: 1 with almond
flour.
THE RIGHT SWEET
A 50/50 mixture of stevia and erythritol as a sugar substitute is suitable
for sweetening cakes and desserts. The crystalline form is easy to
process. In addition, both sweeteners are carbohydrate-free and also
convince in terms of taste. If you prefer liquid sweeteners or other sugar
substitutes, the nutritional information in the following recipes will of
course change.
CHIA CREAM PUDDING
20 g chia seeds
60 g almond flour
50 g sweetener
40 g cream
For 2 people
10 minutes preparation
Approx. 195 kcal per serving
15 g of E.
13 g F
2 g carbohydrates
Put 1 chia seeds and almond flour in a saucepan and roast for approx.
30 seconds. Before the almond flour begins to turn brown, add 300 ml of
water.
2 Add sweetener and cream and let everything simmer for approx. 5
minutes, stirring constantly. As soon as the desired consistency is
achieved, remove from the heat and fill the pudding into bowls. It can be
eaten warm or cold.
VARIANTS
For a change, you can flavor the pudding with vanilla, cinnamon, lemon
peel, ginger or rose water. Desiccated coconut, matcha powder, nuts,
berries and pomegranate seeds also go well.
SWEET MUFFINS
2 eggs (M)
250 g quark (20% fat in dry matter)
50 g mascarpone
200 g almond flour
1 tbsp baking powder
50 g sweetener
70 g chocolate (70% cocoa content)
For 10 pieces
15 min. Preparation
Bake for 20 minutes
Approx. 180 kcal per piece
13 g E.
13 g F
3 g carbohydrates
1 Preheat the oven to 200 ° (convection). Beat the eggs and beat them
with the quark until frothy. First mix in the mascarpone, then the almond
flour and baking powder. Season the dough with sweetener.
2 Chop the chocolate and fold in as well. Fill the dough into muffin tins
and bake on the middle rack in the oven for about 15 minutes.
CHEESECAKE
45 g almond flour
45 g flaked almonds
2 teaspoons butter
1 egg (L)
200 g quark (20% fat in dry matter)
100 g cream cheese
50 g sweetener
1 lime
1 vanilla pod
For 4 people
25 minutes of baking
17 g E.
20 g F
3 g carbohydrates
1 Preheat the oven to 200 ° and line a small loaf pan with baking
paper. Cover the bottom of the loaf pan with almond flour and flaked
almonds. Melt the butter, drizzle on the almonds and press firmly. Bake
the cake base in the oven for 5 minutes.
2 In the meantime, break open the egg and mix with the quark, cream
cheese and sweetener. Wash the lime with hot water and rub the
peel. Halve the vanilla pod lengthways and scrape out the pulp. Add the
lime zest and vanilla pulp to the quark cheese mixture, stirring constantly.
3 Pour the mixture into the loaf pan and bake the cheesecake on the
middle rack in the oven for 25 minutes.
FRUITY SUPPLEMENT
You can refine the cheesecake wonderfully with raspberries, blueberries
or other fresh fruits as well as a dollop of cream. It does, however, have a
few more carbohydrates.
THE CHOICE OF FOOD
Bread, rice, pasta, candy bars and other carbohydrate bombs should now be
banned from your diet. Instead, eat lots of vegetables, meat, fish, fatty
cheese, and a few berries or nuts every now and then. On the following
pages you can find out which foods you can safely enjoy and where you
have to be careful. Let yourself be inspired and try something new: How
about homemade almond milk in your coffee, for example?
Many of us eat dairy products almost every day. Cheese and milk are an
indispensable part of our diet. In other cultures, such as Japan, however,
they do not play a role. So it works without it.
milk
We consume cow's milk in many forms: in cocoa, coffee or straight, in
shakes, in sauces, in ice cream, pudding or mashed potatoes ... However,
100 milliliters of milk contain around 5 grams of carbohydrates, which is
around 10 percent of the daily recommended amount of carbohydrates
LCHF diet corresponds. These carbohydrates consist mainly of lactose,
called milk sugar. Milk is therefore not ideal for a diet according to the rules
of low carb high fat.
yogurt
Lactic acid bacteria trigger a fermentation process in milk. Added yogurt
cultures thicken the milk into sour-tasting yogurt. The lactic acid bacteria
convert the milk sugar into lactic acid, which also means that 100 grams of
yogurt only contain around 4 grams of carbohydrates. That makes it slightly
more suitable for a low-carb diet than milk. It can be used well in
moderation. However, you should also note that the exact carbohydrate
levels can vary depending on the variety.
Yoghurt is available with different levels of fat. You can go for a high-fat
variant, as fat in the LCHF diet is used to satiate yourself. The yogurt is also
creamier, and since fat is a natural flavor enhancer, foods made with full-fat
yogurt tend to taste better.
Fruit yoghurts that can be bought ready-made, however, are unsuitable for
the LCHF kitchen because they contain too much sugar. But if you mix a
few berries yourself into a low-carbohydrate natural yoghurt, you have a
delicious dessert.
cream
When milk is centrifuged to produce skimmed milk, the fatty part of the
milk settles on top and is skimmed off as cream. Cream is a mixture of milk
fat and water and has a fat content of at least 10 percent, usually even
20 to 30 percent. This makes cream very high in calories. 100 milliliters
contain 300 calories but only 3 grams of carbohydrates.
Cream can be used in many ways, both in desserts and to refine sauces. The
nutritional composition goes wonderfully with the LCHF diet. With cream,
however, you have to pay attention to the calories, which add up quickly.
Sour cream
In the production of sour cream, cream is mixed with lactic acid bacteria,
which ensure a firm consistency and a sour taste. In terms of taste, sour
cream, crème fraîche and sour cream are similar, with sour cream being the
low-fat variant with only 10 percent fat. Sour cream has 20 to 29 percent
fat, crème fraîche must contain at least 30 percent. With 4 grams of
carbohydrates per 100 grams, sour cream is ideal for refining sauces and
stews.
cheese
No dairy product has as many varieties as cheese. In France alone there are
said to be over 1000 different types of cheese. Cheese goes well with every
occasion, from breakfast to dessert. A rough distinction can be made
between soft cheese (such as Camembert), semi-hard cheese (such as
Gouda), hard cheese (such as Parmesan) and cream cheese.
When cheese is made, rennet is added to the milk, which causes the milk
protein to coagulate. After the cheese has been shaped, it is stored in
brine. The duration of storage, among other things, determines the final
consistency. Cream cheese is an exception because the milk is processed
with lactic acid bacteria and cream cheese does not have to mature. Due to
its high fat content, cheese is a very high-calorie food, but its nutritional
composition is perfect for a low-carbohydrate diet. For example, Gouda has
next to no carbohydrates. Cheese is ideal as a snack between meals, for
sauces, a sandwich without bread (see > ) and for gratinating. Here, too,
you can go for the fat varieties.
Quark
Quark is actually an intermediate product in cheese production. Curdled
milk is squeezed out and filtered, which gives the quark its typical soft
consistency. Quark is available with different fat content: low-fat quark has
less than 10 percent fat, half-fat quark 20 percent and full-fat quark
40 percent. Quark also has a high water content, so it is often advisable to
squeeze out the quark or at least pour off the water that has
settled. 100 grams of cream quark with 40 percent fat contains 3 grams of
carbohydrates and 160 calories. Quark is therefore suitable for the LCHF
kitchen in moderation. Quark is particularly tasty as a small dessert mixed
with a few strawberries or raspberries.
Buttermilk
Buttermilk is made from the liquid that is left over from churning sweet
cream butter. Some types of buttermilk are also mixed with water. With a
fat content of only one percent, buttermilk is one of the lowest-fat dairy
products, but contains 4 grams of carbohydrates per 100 milliliters with
relatively few calories and fat. Buttermilk is used either in large quantities
as a drink or as an addition to dough. If possible, it should not play a major
role in the LCHF diet.
According to the LCHF rules, you can reach for cream and the fatty types
of cheese & Co. without regrets.
butter
Butter is made from cream that has been whipped extensively. This destroys
the fat globules of the milk fat contained in the cream. The watery parts
come out in the form of buttermilk, the solid, spreadable milk fat remains as
butter.
Butter is almost pure fat. It contains almost no carbohydrates and is
wonderfully suitable as a natural flavor enhancer when cooking. Thanks to
its mild taste, it can be used in many ways in the kitchen: Pour it melted
over steamed vegetables, fry meat and fish in it and use it to prepare the
dough for pastries. Butter is also ideal as a binding agent for sauces.
But with cream, please - alternatives to milk
Because of its high sugar content, cow's milk is not recommended for low-
carbohydrate diets. But many people lack it - for example in coffee.
But this is also a chance to try out other products and expand your own
taste. One of the most popular alternatives to milk is to drink cream in
coffee - which tastes really good. Since only a little cream is required for
this, this is also acceptable with a calorie-conscious diet.
Significantly lower calorie alternatives to cow's milk and cream are almond,
coconut and soy drinks, which can be bought in well-stocked
supermarkets. You have between 20 and 40 calories per 100 milliliters of
liquid and about 3 grams of carbohydrates. Unlike cream, however, they
have a typical taste of their own and are therefore not always the first
choice. When baking, for example, the coconut flavor can be welcome - but
it is rather undesirable in coffee. If the coffee is too hot, these vegan drinks
flake out quickly, which doesn't look particularly appetizing. Almond milk,
which you can make yourself with just a few ingredients, is slightly lower
in calories and carbohydrates than cow's milk.
ALMOND MILK
QUICK TO PREPARE & DELICIOUS
200 g unpeeled almonds
Sweetener of your choice
For approx. 1 l almond milk

Approx. 45 kcal per 100 ml
1 g of E.
3gF
4 g carbohydrates
at least 8 hours of rest
1 Put the almonds in a bowl and cover with cold water. Leave to swell for at
least 8 hours, preferably overnight.
2 Drain the swollen almonds, pour 1 liter of fresh water into a food
processor and puree. A homogeneous liquid should be created, if possible
without bits.
3 Pass the almond milk over a suitable container through a clean, fine-
meshed cloth to filter out even the last small pieces. Sweeten the almond
milk with a sweetener if you like.
ALSO A PURE PLEASURE
You can also make other nut milk variants in this way. However, due to the
low amount of carbohydrates, almonds are particularly suitable and have a
mild taste. Almond milk is also delicious on its own, it tastes particularly
delicious when ice-cold. Homemade almond milk will keep for about three
days in the refrigerator.
FOR THE STOCK
Nut milk is also suitable for freezing. It is best to fill them in ice cube
cases. So you always have a small portion ready in the perfect dosage for
your drinks or desserts.
Sauces in the LCHF kitchen
Cream sauces are a good addition to vegetables and meat in the LCHF
diet. With a few milliliters of cream you can conjure up a quick sauce in the
pan with the frying fat, which you then only have to season with spices.
Almond milk is also suitable as a sauce base. For example, you can thicken
them with parmesan or cream cheese. If you use almond milk, you shouldn't
bring the sauce to the boil afterwards, as this could cause the milk to
flocculate. The slightly nutty aroma of almond milk goes well with hearty
meat and vegetables such as broccoli. Coconut milk is ideal for curries and
other Asian dishes. Especially with a curry, you can add a large spoon of
yoghurt to the sauce at the end.
VEGETABLES & CO
The majority of the carbohydrates we eat every day should come from
vegetables. It optimally supplies our body with important nutrients and
vitamins and in most cases is not very rich in calories. Vegetables also
provide our body with a lot of fiber that we need for digestion.
In the LCHF diet, there is no reason to only eat vegetables steamed to save
calories. Whether fried or baked, tossed in butter or even deep-fried:
Anything that tastes good is allowed. In addition, vegetables play an even
more important role on the menu if we do without typical side dishes such
as rice and pasta. Experiment! And discover well-known vegetables with a
wide variety of preparation methods in a completely new way. Most
vegetables go well with a ketogenic diet. However, there are also varieties
such as corn that should be consumed with caution.
BASIC VEGETABLES
You can safely eat anything that grows above the earth. Everything that
grows underground should only be enjoyed in moderation. Root vegetables
generally have more carbohydrates than green leafy vegetables that grow
above the ground.
spinach
Spinach is a perfect vegetable for your LCHF kitchen. It has less than
1 gram of carbohydrates per 100 grams and is also a real powerhouse: It is
full of vitamins and minerals, including potassium. It is also easy to prepare
and so common that you can find it in every supermarket. Buy unprocessed
spinach leaves if possible. Ready-made products often contain spices and
additives that do not fit your new diet.
Corn
Corn tastes sweet, and that's a clear sign that it's high in
carbohydrates. With 15 grams of carbohydrates per 100 grams, it should
only be an exception in the LCHF kitchen. After all, instead of 100 grams
of corn, you can eat over 700 grams of cauliflower or broccoli and of course
you will be much better satisfied. Mushrooms such as mushrooms or
porcini are also low in carbohydrates and are often a good alternative to
corn.
VEGETABLES & CO AT A GLANCE
spinach 1 gram
Mushrooms 1 gram
Leaf salads 1 gram
broccoli 2 grams
savoy 2 grams
zucchini 2 grams
cauliflower 2 grams
aubergine 3 grams
White cabbage 4 grams
salad
There are many leaf salads that are very low in carbohydrates and are
therefore perfect as a base for a mixed salad. It is always worth trying
different varieties and finding combinations that taste particularly
good. Why not try iceberg lettuce, which does not have that much taste of
its own, mixed with lamb's lettuce and a few leaves of pak choi, a relative
of Chinese cabbage. An avocado, which offers ideal nutrient distribution
with few carbohydrates and a high fat content, is also ideal for refining a
salad. Tomatoes are a nice splash of color in salads and have a slight
sweetness that goes well with many dressings.
fruit
Fruit tastes sweet - and for good reason: it consists to a large extent of
fructose, which we cannot really use when switching to fat
metabolism. Therefore you should only eat fruit in moderation and pay
attention to the amount of carbohydrates when choosing. The vitamins that
fruits contain can easily be consumed through vegetables.
Most fruits have an average of between 10 and 15 grams of carbohydrates
per 100 grams of fruit. With around 15 grams of carbohydrates per
100 grams, grapes are in the upper range of the field. But there are also
types of fruit that have fewer carbohydrates and can therefore be better
integrated into the LCHF diet. For example, currants and raspberries only
have 5 grams of carbohydrates per 100 grams and you can
also enjoy strawberries with 6 grams of carbohydrates from time to
time.
Because of the high fructose content, fruit shouldn't play too much of a role
in your diet. With berries, however, snacking is allowed: Compared to most
other fruits, they are low in carbohydrates.
legumes
Most legumes are relatively high in carbohydrates and are therefore only
conditionally suitable for an LCHF diet. Chickpeas and lentils fall
completely through the cracks. Green beans, sugar snap peas and peanuts,
which botanically belong to the legumes, are allowed in moderation.
LEGUMES AT A GLANCE
Green beans 5 grams
sugar snap 6 grams
peanuts 8 grams
Kidney beans 18 grams
lenses 41 grams
Chickpeas 44 grams
FOUR WEEK PLAN
Here we go. Change your diet to LCHF in just four weeks and enjoy
dishes at home or on the go that provide energy for the whole day and
also help you to feel better in the long term.
THE LCHF BREAKFAST
The preparations are complete and your journey begins. For breakfast, a
white smoothie is ideal for you in the coming weeks. Since you want to lose
weight, the power drink should not have more than 300–500 calories. The
total daily calorie count should be around 1500 calories for women with
average stress. Men are allowed to eat 300 more calories. "Eat like an
emperor in the morning, like a king at lunchtime and like a beggar in the
evening" - you can safely forget this well-known wisdom. Since the LCHF
diet provides you with a constant supply of energy, it is no longer important
for you to quickly raise a low blood sugar level in the morning due to the
meal break at night.
THE RIGHT CHOICE
If you want to lose weight with LCHF, the point is that the body uses fat as
its main source of energy and uses more calories than it gets. It doesn't
matter when you take them. So it doesn't matter whether you have a poor
appetite in the morning or are hungry as a bear. The important thing is not
when, but what you eat.
Dispensing with the classics
Are you a muesli fan? Then you cannot avoid changing your breakfast
habits. Oatmeal, sugar, and dried fruits are carbohydrate bombs. Attempts to
mimic cereal in a low-carb variety are usually unsatisfactory. Even the
classic breakfast with rolls, croissants and jam does not fit into your LCHF
diet because it contains far too many carbohydrates.
ALTERNATIVE PROTEIN BREAD
So-called protein bread can now be bought in many supermarkets. What at
first seems like the perfect solution should, however, be treated with
caution. Although the bread is severely reduced in carbohydrates, most
types have four to six grams of carbohydrates per slice. But even with two
slices you have already consumed ten percent of the daily recommended
carbohydrates. In addition, more than ten grams of carbohydrates in a meal
lead to an increase in the blood sugar level in sensitive people, which often
triggers cravings.
From hearty to sweet - that's allowed
For many, it is easier to approach breakfast from scratch. One approach
could be: Who needs bread as a base? Sausage, ham and cheese taste good
even without bread. Cut salami and cheese into pieces and eat them as
finger food, for example with gherkins, cucumber, tomatoes or raw
kohlrabi. The advantage of this breakfast: it's quick, you can take it away
and it's varied. In addition, you don't have to do without familiar
flavors. Hard-boiled eggs are also ideal for a quick breakfast. They provide
a lot of energy and are fatty enough to keep you full for a long time.
SANDWICH WITHOUT BREAD
Instead of bread, you can also top a slice of cheese with sausage and salad
and roll it up, so it is easy to transport and eat on the go. Or you can use the
salad as a base: cover iceberg lettuce with cold cuts, cheese or fish like a
sandwich (see > ) . You don't even have to go without mayonnaise. Since
the lettuce leaves are quite thin, too much topping affects the stability of the
sandwich and you have to be careful when eating.
BREAKFAST EGGS FROM THE OVEN
The ideal composition of the nutrients is also a classic on the breakfast
table: scrambled eggs with bacon. For a change, you can also stir the eggs,
fill them with spring onions and diced bacon in ovenproof molds and bake
them until the egg has set. You can vary the recipe with a little parmesan,
herbs and a little cream. These breakfast eggs, called Oeuf Cocotte in
France, taste warm or cold. They keep chilled for about two days and are
also good provisions for travel.
SWEET BREAKFAST
If you don't want to miss out on a sweet breakfast, you have to put in a little
more effort and preferably bake it yourself. Either you bake fresh in the
morning or the evening before. For breakfast, try the sweet muffins with
chocolate chips from > , which you can vary with berries or nuts.
beverages
You can enjoy unlimited coffee and tea with the LCHF diet without milk
and sugar. And you don't have to go without cocoa now
either. Commercially available drinking chocolates for hot or cold mixing
are often heavily industrially processed and contain additional sugar. If you
use pure cocoa powder, however, the amounts of carbohydrates are
moderate.
HOT CHOCOLATE
Try the following recipe for a mug of hot chocolate: Heat 20 milliliters of
cream with 50 milliliters of water in a small saucepan and take everything
off the stove before it boils. Then stir in 2 teaspoons of unsweetened cocoa
powder until no more lumps can be seen. Pour 150 milliliters of water on
and heat your chocolate to the desired temperature. Depending on your
taste, you can sweeten even more with a sugar substitute. If you prefer cold
cocoa, you should still heat about 50 milliliters of water and dissolve the
cocoa powder in it so that it does not clump together. Then add the cream
and cold water and stir again briefly. In summer you can mix coffee with
cream and almond drink as a refreshing coffee drink and enjoy it cold with
ice cubes.
Very few people want a juicy steak in the morning. But unfortunately the
jam roll does not fit into your LCHF diet. Instead, just try these vegetarian
breakfast ideas:
PANCAKES
CLASSIC BREAKFAST FROM THE USA
100 g almond flour

65 ml buttermilk
65 ml of mineral water
2 eggs (M)
1 teaspoon baking powder
salt
50 g cream
30 g macadamia nuts (salted)
Sweetness of your choice
1 teaspoon coconut oil
For 2 people
15 min. Preparation
30 g of E.
31 g F
6 g carbohydrates
1 Whisk the flour with the buttermilk and mineral water. Add eggs, baking
powder and a pinch of salt and stir well.
2 Whip the cream with the sweetener. Roughly chop the macadamia nuts.
3 Put the fat in a pan and bake the dough in portions in the hot fat. The
amount of batter makes about 6–8 pancakes. As soon as the pancakes turn
brown on the edge, carefully turn them over. When both sides are browned,
remove the pancakes from the pan and let them cool. Continue like this
until the batter is used up.
4 Garnish the pancakes with whipped cream and nuts.
MIXED EGGPLANT
EGGPLANT AS LCHF BREAD SET
1 eggplant
salt
20 g pine nuts
30 g parmesan cheese
3 eggs
25 g cream
pepper
1 teaspoon pesto verde
60 g mozzarella
2 stalks of basil
2 persons
15 min. Preparation
24 g E.
30 g F
6 g carbohydrates
1 Cut two approx. 1 cm thick slices from the aubergine, salt them
vigorously on both sides and place on kitchen paper.
Toast 2 pine nuts in a pan without oil until they are light brown. Take out of
the pan and set aside.
3 Sear the aubergine slices on both sides in a grill pan for approx.
2 minutes, then brush with pesto and fry again briefly.
Grate 4 parmesan. Beat the eggs and whisk with the cream, parmesan, salt
and pepper. Place in a pan and slide in from the edge as soon as the mixture
has hardened. Chop the mozzarella and pour over the almost finished
scrambled eggs so that it melts easily.
5 Wash the basil, shake dry and pluck the leaves. Place the aubergine slices
on a plate, spread the scrambled eggs on top and garnish with pine nuts and
basil.
SPINACH SHAKSHUKA
PAN DISH FROM ISRAEL
400 g spinach
1 teaspoon cumin
1 clove of garlic
1 tbsp olive oil
salt
pepper
1 tbsp crème fraîche
100 g sheep cheese (feta)
4 eggs
2 stalks of coriander green

33 g E.
30 g F
4 g carbohydrates
For 2 people
15 min. Preparation
1 Preheat the oven to 180 °. Wash and clean the spinach. Finely pound the
cumin in a mortar. Peel the garlic and cut into thin slices.
2 Heat the oil in an ovenproof pan. Add spinach, garlic, cumin, salt, and
pepper to the pan and fry until the spinach collapses. Stir in the crème
fraîche and remove the pan from the heat. Crumble half of the sheep's
cheese and fold into the spinach.
3 Carefully crack the eggs over the pan and slide them into the spinach
without damaging the yolks. Mix the egg white with the spinach and cheese
with a fork. Cook the Shakshuka in the oven on the middle rack for about
15 minutes. The egg yolk should be slightly runny at the end and the egg
white should be firm.
4 In the meantime, wash the coriander, shake it dry and pick off the
leaves. Sprinkle the Shakshuka with coriander and serve.

DELICIOUS PACKAGED VITAMINS
50 g eggplant
50 g mushrooms
50 g broccoli
20 g bacon cubes
4 eggs
30 g cream
salt
pepper
freshly grated nutmeg

1 teaspoon pesto rosso
1 tbsp olive oil
For 2 people
15 min. Preparation
24 g E.
29 g F
3 g carbohydrates
Wash 1 eggplant and cut into small cubes. Clean the mushrooms and cut
them in slices. Clean the broccoli and cut into small florets.
2 Heat the olive oil and fry the diced bacon in it, add the vegetables
and cook for approx. 5 minutes.
3 In the meantime, grate the parmesan. Whisk the eggs with the cream and
parmesan. Then season with salt, pepper and nutmeg.
4 Just before the vegetables are ready, stir in the pesto. Transfer the
vegetables into a bowl.
5 Put the egg mixture in the pan, let it set briefly and then stir. Press the
pieces of ice onto the ground so that they form a surface again. Carefully
turn the omelette.
6 Place the vegetables in half and fold over the other half of the omelet. In
the pan, divide the omelette in two and serve.
IDEAL AS A QUICK BREAKFAST: WHITE
SMOOTHIES
White smoothies are full of healthy ingredients and are reminiscent of a
creamy dessert in taste. With healthy fats, they provide us with energy for
hours and are therefore an ideal start to the day.
Good fats
The main sources of fat in white smoothies are various types of nut butters,
raw milk butter, coconut butter, coconut fat and cream. They are
complemented by other high quality ingredients such as almond drink,
coconut milk and raw eggs. Cold water is poured on. Coconut oil and
coconut butter are ideal for the LCHF diet (see > ). In contrast to coconut
oil / coconut fat, coconut butter (also called coconut butter) contains not
only pure fat, but also pulp, which gives it a creamy consistency and an
intense coconut taste.
Other ingredients for a white smoothie are high-quality fats such as
macadamia oil or raw milk butter. Both are characterized by the ideal ratio
of omega-3 to omega-6 fatty acids. Avocado also goes well with the
smoothie. With 4 grams of carbohydrates and 24 grams of fat per 100 grams
of pulp, the nutrients in the avocado are in a perfect ratio for the LCHF
diet. Avocado should be processed as ripe as possible so that the smoothie
has a creamy, almost buttery consistency and the fruit can develop its full
taste. Sliced avocados should be drizzled with lemon juice to keep them
from browning too quickly.
Eggs
If you eat eggs raw, they should be as fresh as possible. There are people
who are sensitive to the glycoprotein avidin in raw protein and who have
stomach problems. If this is the case for you, you can also leave the eggs
out of the smoothies and make up for the missing calories with other fats.
Refine
To flavor white smoothies, you can use slices of ginger, mint leaves, vanilla
or cinnamon, among other things. Creativity knows no limits! You should
only use full-fat quark if the smoothies accidentally become too runny. The
relatively firm consistency of the quark otherwise distorts the drinking
experience. It is advisable to use a good mixer for preparation, especially if
you want to process whole nuts, otherwise the consistency will be too
chunky.
The following recipes are naturally sweet, but can be sweetened with a
sweetener of your choice. Liquid sweetener is ideal for this because it
hardly changes the consistency of the smoothies.

THE BASIC RECIPE
1 avocado (ripe)
60 g coconut butter
4 fresh eggs
For 2 people
5 min. Preparation
16 g E.
44 g F
4 g carbohydrates
1 Halve the avocado, remove the stone and spoon about 100 g of pulp out
of the skin.
2 Put the coconut butter with eggs and avocado pulp in a blender and puree
until a creamy mixture is obtained.
3 Add 300 ml of water and puree everything on the highest level of the
mixer until no more bits can be seen.
4 If necessary, add a sweetener to taste.
VALUABLE THANKS TO SUPERFOOD CHIA
1 avocado (ripe)
60 g coconut butter
60 g chia seeds
2 vanilla pods
For 2 people
5 min. Preparation
Approx. 460 kcal, 9 g E per serving
42 g F
4 g carbohydrates
1 Halve the avocado, remove the stone and scoop about 100 g of the pulp
out of the skin.
2 Put coconut butter with chia seeds and avocado in a blender and puree
briefly.
3 Slit the vanilla pods lengthways and scrape out the pulp. Put the vanilla
pulp and 300 ml water in the blender and puree the whole thing on the
highest setting until the consistency is creamy and the chia seeds are
crushed.

NUTTY-CREAMY PLEASURE
80 g almond butter
4 fresh eggs
400 ml unsweetened almond drink
For 2 people
5 min. Preparation
24 g E.
40 g F
11 g carbohydrates
1 Break open the eggs and beat together with the almond butter in the mixer
until creamy.
2 Put the almond drink in the blender and puree the smoothie on the highest
level until it has a creamy consistency.
Cinnamon inhibits the desire for sweets
60 g almond butter
2 fresh eggs
80 g cream
2 pinches of cinnamon powder
For 2 people
5 min. Preparation
16 g E.
41 g F
11 g carbohydrates
1 Beat the almond butter, eggs and cream until frothy.
2 Add the almond drink and puree the mixture in the mixer on the highest
setting until the smoothie is creamy.
3 Season with cinnamon and sweetener.

TURBO START IN A GOOD DAY
40 g roasted, unsalted macadamia nuts
80 g cream
4 fresh eggs
For 2 people
5 min. Preparation
16 g E.
40 g F
3 g carbohydrates
1 Put the macadamia nuts in the blender and roughly chop.
2 Add the cream and eggs to the nuts and beat everything until frothy.
3 Add 300 ml water and puree everything until the consistency is creamy.
REFRESHING SUMMER DRINK
100 g cucumber
80 g cream
2 handfuls of mint leaves
80 g coconut butter
For 2 people
5 min. Preparation
5 g of E.
45 g F
13 g carbohydrates
1 Carefully peel the cucumber and remove the inner watery part.
2 Wash the mint leaves and grind with the cucumber and cream in a blender
until a creamy mixture is obtained.
3 Add the almond drink and coconut butter and puree everything in the
mixer on the highest setting until the smoothie has a frothy consistency and
no bits can be seen.
THE FIRST 28 DAYS
With the following recipes for 28 lunches and 28 dinners each, you can
really start changing your diet. It is recommended that you stick to this plan
for the first four weeks as it introduces the LCHF diet step by step and
allows the body to get used to it gently. Depending on when you want to
cook, you can also swap dishes for lunch and dinner. Our suggestion is that
you eat cold for lunch or warm up something on the way and cook fresh in
the evening. The recipes are usually calculated for two servings. The
amount of carbohydrates including breakfast is around 20 grams per day. So
you are on the safe side with every personal disposition and still have some
room for improvement.
MEAT FISH:
300 g mixed minced meat
400 g pollack fillet
400 g chicken breast fillet
200 g (2 cans) of tuna fillet in sunflower oil
800 g turkey thigh on the bone
300 g ham schnitzel
100 g diced ham (alternatively diced bacon)
4 slices of bacon
VEGETABLES & CO:
200 g Brussels sprouts
3 small onions
3 cloves of garlic
1 small avocado
220 g cucumber
70 g kohlrabi
½ red pepper
200 g Swiss chard (alternatively leaf spinach)
400 g spinach leaves
300 g cauliflower
100 g lamb's lettuce
100 g cherry tomatoes
50 g black olives (pitted)
½ small zucchino (100 g)
2 spring onions
300 g of brown mushrooms
1 green pointed pepper
150 g gherkins
DAIRY PRODUCTS:
220 g of cream
100 g Greek yogurt
1 slice of Gouda (40 g)
100 g Gouda (alternatively Emmentaler)
butter
MISCELLANEOUS:
Vegetable broth (instant)
100 ml coconut milk
Lemon juice
medium hot mustard
Dijon mustard
Herb vinegar
olive oil
Chives (fresh)
soy sauce
yellow curry paste (alternatively curry powder)
90 g coconut fat
80 g almond flour (not de-oiled)
mayonnaise
7 eggs
Salt pepper
nutmeg
DAY 1
In the early stages of your diet change, you will probably feel the urge to
consume carbohydrates every now and then. This is completely normal
because your body is just used to it. Try to resist anyway! However,
especially in the first three days, you do not have to pay close attention to
every calorie. Your body is going through a major change - don't be too
strict with it now. The main goal of the first three days of your LCHF diet is
to prepare your body for the lack of sugar and carbohydrates.
You must now also learn to distinguish between "full" and "full". An
important basic rule is: stop eating when you are full!
This is unlikely to work perfectly at first, so plan on healthy snacks for the
first three days that you can snack on in between. A couple of almonds, half
a bell pepper or other vegetables cut into strips, a slice of salami or a piece
of cheese are ideal.
CHECKLIST FOR DAY 1:
Take off weight written down?
Snapped photos?
Kitchen made LCHF-safe?
Snacks ready to hand?
For lunch
30 g almond flour
1 egg
3 teaspoons medium hot mustard
1 small onion
salt
pepper
1 small avocado
1 clove of garlic
1 squirt of lemon juice
1 tbsp olive oil
70 g cucumber
½ red pepper
70 g kohlrabi
For 2 people
20 min. Preparation
43 g E
49 g F
9 g carbohydrates
1 Peel the onion and cut into cubes. Mix the minced meat with the almond
flour, egg, 1 teaspoon mustard and onion. Season with salt and pepper.
2 Halve the avocado, remove the stone and remove the pulp from the
skin. Put the pulp in a bowl and season with salt. Add the rest of the
mustard. Peel and squeeze the garlic. Mash the dip with a fork until it is
creamy, then stir in the lemon juice.
3 Shape the minced meat mixture into small meatballs about 1 cm high.
4 Heat the olive oil and fry the meatballs on both sides.
5 In the meantime, wash the cucumber, peel the kohlrabi and cut both into
strips. Wash the peppers, remove the white partitions and seeds and also cut
into strips. Serve the vegetable sticks with the meatballs and the avocado
dip.

For dinner
1 egg
salt
400 g pollack fillet
1 small onion
1 clove of garlic
30 g coconut fat
pepper
50 g cream
For 2 people
25 min. Preparation
53 g E, 35 g F
5 g carbohydrates
1 Beat the egg with a pinch of salt until frothy. Grate the parmesan. Cut the
pollack fillet into equal pieces and roll in the egg first, then in the
parmesan.
2 Wash and clean the spinach leaves and drain well.
3 Peel the onion and cut into cubes. Peel and slice the garlic. Fry both with
10 g coconut oil in a hot pan until the onions are translucent.
4 Put the spinach in the pan and stir. Reduce the heat a little. Salt and
pepper the spinach, let it cook a little longer, stirring again and again.
5 Heat the remaining coconut fat in a second pan and fry the saithe pieces
on both sides until the breading is crispy and golden brown.
6 Add the cream to the spinach, stir well again and season with salt, pepper
and nutmeg. Serve the spinach with the breaded fish.
DAY 2
You have successfully mastered the first day - a reason to be proud! Snacks
are still allowed today, but you should pay more attention to whether you
are eating snacks out of habit, whether you are actually hungry or whether
the snacks are intended to distract you from craving for carbohydrates. Your
body's glycogen stores are already empty and the body has started to adjust
to fat metabolism. It is now important that you drink enough, two to three
liters a day. If you still experience a slight headache or tiredness, you can
have a cup of broth (see > ).
Now is the time to tell colleagues and friends that you will be cutting out
sugar and carbohydrates for the near future - most of them will no longer
tempt you with sweets.
LCHF TO GO
Get food storage containers that are also microwave safe. Cans with flexible
dividers are ideal. So you can comfortably take your lunch with you. You
can also transport warm dishes in thermal containers. The selection of
modern variants of the classic Henkelmann is now large everywhere.
MANGOLD QUICHE
For lunch
3 eggs
120 g cream
salt
pepper
1 teaspoon butter
200 g Swiss chard (substitute spinach leaves)
100 g Gouda (alternatively Emmentaler)

100 g diced Kat ham
1 tbsp oil
For 2 people
20 min. Preparation
39 g E
53 g F
4 g carbohydrates
45 min. Baking
Preheat 1 oven to 180 ° (convection).
2 Beat the eggs with the cream and a little salt and pepper until frothy -
either with a whisk or a hand mixer.
3 Grease a small baking dish well with the butter.
4 Wash and clean the chard, drain a little and cut into small pieces.
5 Heat the oil in a pan and briefly toss the chard in it until it collapses
slightly.
6 Grate the cheese. Spread half of the cheese evenly on the bottom of the
baking dish, then place the chard on top and spread the diced ham on top.
7 Pour the egg-cream mixture over everything and finally cover with the
rest of the grated cheese.
8 Bake in the oven on the middle rack for 45 minutes. The quiche can be
eaten warm or cold.
For dinner
1 small onion
40 g coconut fat
300 g cauliflower
100 ml coconut milk
50 g cream
2 teaspoons yellow curry paste (alternatively: curry powder)

salt
1 tbsp soy sauce
For 2 people
20 min. Preparation
51 g E.
32 g F
10 g carbohydrates
1 Cut the chicken breast fillet into bite-sized pieces.
2 Peel the onion, cut into cubes and fry in 20 g coconut oil until it is slightly
translucent. Add the chicken and sauté.
3 Remove the greens from the cauliflower, separate the florets, wash and
chop in a blender until the pieces are about the size of a grain of rice.
4 Deglaze the seared meat with the coconut milk and cream, stir in the curry
paste and season the sauce with salt.
Wash 5 zucchinos, cut into slices about 2 mm thick and cut them in half.
6 Bring the meat and sauce to the boil and add the zucchini slices. Let the
curry simmer for 10 minutes with the lid closed.
7 Fry the cauliflower in a pan with the remaining coconut oil for 5 minutes
over high heat until individual pieces are slightly brown. Mix in the soy
sauce and serve the cauliflower rice with the curry.
INSTEAD OF CAULIFLERS
For the vegetable rice, you can also use white cabbage or romanesco instead
of cauliflower. Romanesco, a fine green variant of cauliflower, is usually
only available in well-stocked greengrocers. You can also substitute
broccoli for cauliflower in many of the other cauliflower recipes in our
four-week plan.
DAY 3
Today should be the last day you have a snack in between. Your body now
has to get used to the fact that there are only three meals a day. He has now
switched to fat burning and will become even more effective at it in the
coming weeks. You can already feel the long-lasting feeling of satiety that
comes with the LCHF diet. And with the third day there is another change:
You now have constant energy - throughout the day.
LETTUCE WITH TUNA

For lunch
100 g lamb's lettuce
100 g cherry tomatoes
50 g cucumber
1 spring onion
1 egg
200 g tuna fillet in sunflower oil (can)
100 g Greek yogurt
½ bunch of chives
salt
pepper
4 teaspoons of mayonnaise
6 tbsp herb vinegar

For 2 people
15 min. Preparation
29 g E.
33 g F
6 g carbohydrates
1 Hard boil the egg.
2 In the meantime, wash the lamb's lettuce well and let it drain. Wash and
halve the tomatoes. Wash the cucumber and cut into bite-sized pieces. Clean
the spring onions, cut into fine rings and place in a bowl with the lamb's
lettuce, tomatoes, cucumber and olives. Peel and slice the egg and add to
the bowl.
3 Drain the tuna, add to the salad and mix everything well.
4 Wash the chives, shake dry and cut into rolls. For the salad dressing, mix
the yogurt with the chives, salt, pepper and mayonnaise. Dilute to the
desired consistency with about 6 tablespoons of herb vinegar.
5 It's best to mix the dressing and salad just before serving - this will keep
the salad nice and crunchy.

For dinner
4 tbsp olive oil
2 tbsp Dijon mustard
1 clove of garlic
800 g turkey thigh on the bone
salt
pepper

For 2 people
15 min. Preparation
1 hour of baking
39 g E
36 g F
3 g carbohydrates
1 Preheat the oven to 220 ° (convection). Mix 3 tablespoons of olive oil
with the mustard. Peel and squeeze the garlic and stir everything into a
thick paste.
2 Heat the remaining olive oil in a pan. Salt and pepper the leg and fry on
the skin side for 3 minutes.
3 Rub the meat with the paste of garlic, mustard and oil and place in a
saucepan with the skin facing up. Clean the mushrooms and distribute them
evenly in the saucepan.
4 Cover the saucepan with aluminum foil and cook the dish on the middle
shelf in the oven for 35–40 minutes.
5 Take the casserole out of the oven, pour the juice over the meat and let it
crisp for another 15–20 minutes at 240 °. (Caution: cut off about 300 g
of meat before serving and save for lunch the next day.)
DAY 4
The change in diet is now slowly becoming routine. This has advantages -
your focus can be directed back to other areas of life. But there is also the
risk that you will become careless. In order to maintain motivation, it helps
to keep in mind the positive changes that are already being felt in everyday
life.
COLD POULTRY SALAD
For lunch
300 g boneless turkey thigh from the previous day
100 g cucumber
100 g gherkins (with cucumber water)
1 spring onion
salt
pepper
For 2 people
31 g E.
28 g F
6 g carbohydrates
1 Cut the meat into pieces with or without the skin, depending on your
taste.
2 Wash the peppers, remove the white dividers and seeds. Wash the
cucumber too. Cut both into cubes and place in a bowl with the meat.
3 Chop the gherkins and add to the meat with 3 tablespoons of cucumber
water. Wash the spring onions and remove the greens. Cut the white part
into small pieces and add to the chicken salad.
4 Stir the mayonnaise into the salad. Possibly add a little more cucumber
water. Season to taste with salt and pepper.

For dinner
300 g ham schnitzel (alternatively veal schnitzel)
salt
2 teaspoons vegetable stock (instant)
200 g Brussels sprouts
1 egg
50 g almond flour
4 slices of bacon
50 g gherkins (with cucumber water)
40 g Gouda (1 slice)
20 g coconut fat
For 2 people
30 min. Preparation
60 g of E.
32 g F
6 g carbohydrates
1 Cut into the schnitzel to create a pocket for filling.
Wash and clean 2 Brussels sprouts. Bring the salted water to the boil and
stir in the vegetable stock. Cook the Brussels sprouts for 10–15 minutes
until al dente.
3 Beat the egg in a deep plate and season with salt. Put the almond flour in
another deep plate.
Cut 4 gherkins, Gouda cheese and 2 slices of bacon into small pieces and
fill the schnitzel with them. Seal with toothpicks.
5 Turn the meat first in the egg and then in the almond flour. Fry the
schnitzel in a hot pan with coconut oil on both sides until crispy and brown.
6 Drain the Brussels sprouts, cut the two remaining bacon slices into small
pieces and fry them in a hot pan until crispy. Add the Brussels sprouts to the
pan and toss in the bacon fat.
SUGAR DREAMS
At night it can happen that you get sugar dreams. Similar to nicotine
withdrawal, some LCHF newbies dream of devouring tons of sweets or
pasta. This is the body's way of processing change. These dreams can still
occur after the first week. So don't worry.
MEAT FISH:
250 g ground beef
250 g peeled prawns
26 slices of bacon
VEGETABLES:
400 g mushrooms
300 g kohlrabi
250 g green beans
200 g broccoli
200 g cucumber
1 large spring onion
40 g pickled hot peppers
2 medium-sized avocados
3 small onions
2 cloves of garlic
1 lime
DAIRY PRODUCTS:
200 g Greek yogurt
120 g herbal cream cheese
100 g sour cream
30 g Gouda
30 g cream
30 g butter
MISCELLANEOUS:
6 eggs
110 g coconut fat
200 ml coconut milk
50 g unsweetened peanut butter
nutmeg
Chives (fresh)
Dill (fresh)
Coriander (fresh and dried)
Ginger (fresh)
cardamom
Vegetable broth
soy sauce
yellow curry paste
Lemon juice
olive oil
Salt pepper
DAY 5
Regardless of when you started changing your diet, the first weekend will
come at some point. You should avoid eating appointments for the time
being. But you shouldn't sit at home alone either, because then the
temptation to grab a snack in between is often great. It is better to plan a
walk in the fresh air, a cinema or theater visit or an afternoon in the
swimming pool or in the museum.
Whiskey instead of cocktail
If you enjoy drinking alcohol, you will have to change your habits a little:
the days of sweet cocktails are over. A glass of dry wine is allowed from
time to time with 3–4 grams of carbohydrates per glass. Whiskey, vodka,
fruit brandies and similar high-proof spirits have almost no
carbohydrates. If you want to lose weight, however, you also have to take
into account the considerable amount of calories in these drinks.
BE CAREFUL WITH ALCOHOL
The LCHF diet significantly lowers your alcohol tolerance. That means you
get drunk faster. Therefore, drink alcohol in moderation and drink water
every now and then.
MINI FRITTATAS
For lunch
4 slices of bacon
20 g coconut fat
1 small onion
4 eggs
salt
pepper
30 g Gouda
For 2 people
15 min. Preparation
31 g E.
40 g F
7 g carbohydrates
Bake for 20 minutes
Preheat 1 oven to 180 ° (convection). Fry the bacon in the coconut oil until
brown, but not crispy, and remove from the pan.
2 Peel the onion and cut into small cubes, then fry in the pan with the fat
until it is slightly translucent.
3 Grate the cheese. Beat the eggs with salt, pepper, the parmesan and the
almond drink until frothy.
4 Wash the spinach, drain and cut into small pieces if necessary. Chop the
pickled peppers. Put both in the pan with the onion cubes.
5 As soon as the spinach collapses, pour the egg mixture into the pan
and heat for 2 minutes, stirring constantly.
6 Remove the pan from the heat and pour the frittata mixture into muffin
cups. Only half fill the molds.
7 Break the bacon strips into pieces and also place them in the muffin cups.
8 Spread the Gouda over the top and cook the frittatas in the oven
for 20 minutes.

For dinner
salt
pepper
10 slices of bacon
2 tbsp olive oil
400 g mushrooms
1 onion
For 2 people
45 min. Preparation
49 g E.
26 g F
4 g carbohydrates
1 Preheat the oven to 200 ° (convection). Cut the chicken breast fillet into
ten thin slices. Salt and pepper these on both sides and spread a thin layer of
cream cheese on each side.
2 Roll up the slices, wrap each with a slice of bacon and fry in olive oil
for approx. 1 minute on each side. Then cook in the oven on the middle
rack for 20 minutes.
3 In the meantime, clean the mushrooms and cut them into slices. Peel and
chop the onion. Sear the mushrooms and onions in the pan with the oil and
serve with the rolls.
DAY 6
If you do exercise regularly, don't be surprised if you're not performing as
well now as you were before you started changing your diet. Your body
needs time to adjust to burning fat. The priority now is to supply the brain
with energy and to maintain the cardiovascular system. Be patient - you will
soon reach or even surpass your old shape. Incidentally, even if you do not
do any sport, you can constantly lose weight with LCHF.
For lunch
2 medium-sized avocados (approx. 300 g pulp)
salt
pepper
1 squirt of lemon juice
12 slices of bacon
20 g coconut fat
For 2 people
15 min. Preparation
12 g E.
55 g F
1 g of carbohydrates
Halve 1 avocados and remove the stones. Use a large spoon to remove the
pulp from the skin in one piece.
2 Cut each half of the avocado into three wedges and season with salt and
pepper.
3 Drizzle the wedges with lemon juice and wrap each with 1 slice of bacon.
4 Heat the coconut oil in a pan and fry the avocado sticks in it until the
bacon is slightly crispy.

For dinner

salt
pepper
1 egg
50 g almond flour
2 teaspoons vegetable stock (instant)
300 g kohlrabi
30 g butter
½ bunch of chives
For 2 people
25 min. Preparation
53 g E
22 g F
8 g carbohydrates
1 Cut the chicken breast fillet into schnitzel - they shouldn't be too
thick. Alternatively: Buy the chicken schnitzel already cut.
2 Salt and pepper the schnitzel. Open the egg in a deep plate and stir until
frothy. Put the almond flour in another deep plate.
3 Bring the water to a boil and stir in the vegetable stock. Peel the kohlrabi
and remove any woody parts. Cut the kohlrabi into finger-thick sticks, add
to the hot stock and cook for approx. 10 minutes. The kohlrabi pens should
be soft but still firm to the bite.
4 In the meantime, turn the schnitzel first in the whisked egg and then in the
almond flour.
5 Heat 20 g butter in a pan and fry the schnitzel on both sides until golden
brown.
6 Lift the kohlrabi out of the vegetable stock with a ladle. Save the
broth. Briefly fry the kohlrabi in a hot pan with the remaining butter.
7 Just before the schnitzels are ready, deglaze the kohlrabi with 6 tbsp
vegetable stock and stir in the herbal cream cheese.
8 Season the sauce with salt, pepper and nutmeg. Wash the chives, shake
dry and cut into rolls, then sprinkle over the sauce.
DAY 7

For lunch
250 g ground beef
1 egg
30 g almond flour
½ teaspoon dried coriander
salt
pepper
½ teaspoon cardamom
200 g cucumber
½ bunch of dill
200 g Greek yogurt
1 clove of garlic
For 2 people
40 min. Preparation
39 g E
32 g F
9 g carbohydrates
1 Knead the minced beef with the egg, almond flour, coriander, salt, pepper
and cardamom in a bowl until you get a homogeneous mixture.
2 Preheat the oven to 180 ° (convection). Shape minced meat into long
sticks and place on a baking sheet lined with baking paper, leaving at least 3
cm space between the sticks.
3 Cook the kebabs on the middle rack for 20–30 minutes. They should be
cooked on the inside and brown and crispy on the outside.
4 While the kebabs are in the oven, peel the cucumber and cut into small
sticks. Wash the dill, shake it dry and chop it into small pieces. Peel and
squeeze the garlic.
Mix together the yogurt, dill, cucumber and garlic. Season the sauce with
salt and pepper and serve with the kebabs.
WARM OR COLD
The yogurt sauce is eaten cold; the kebabs can be enjoyed warm or cold. If
you want to reheat the kebabs in the microwave, transport the sauce
separately in another bowl.
For dinner
1 small onion
30 g coconut fat
100 g diced Kat ham

30 g cream
pepper
salt
½ bunch of chives
For 2 people
30 min. Preparation
56 g E.
34 g F
7 g carbohydrates
2 Peel the onion, cut into cubes and fry in 15 g coconut oil until it is slightly
translucent.
3 Add the meat and half of the ham cubes and fry until the meat is slightly
crispy.
4 Clean the mushrooms and cut into thin slices.
5 Remove the meat from the pan. Fry the mushrooms with the remaining
diced ham and the remaining coconut oil.
6 As soon as the mushrooms are softened, return the meat to the pan and
reduce the heat.
7 Deglaze the mushrooms and meat with the almond drink and cream, stir
in the cream cheese. Bring to the boil briefly.
8 Season the chicken pan with salt and pepper. Wash the chives, shake dry,
cut into rolls and sprinkle over the dish.
FOR GUESTS
If you have a visitor who does not eat according to the LCHF rules, you can
add a classic side dish such as rice, potatoes or pasta to almost all of the
dishes in our four-week plan. If you have banned these foods from your
household, simply hand them a basket of fresh bread.
DAY 8
If you weigh yourself once a week, today is weighing day again. Remember
to get on the scales before breakfast so you can compare the result with
your starting weight.
Many who lose weight according to the LCHF rules achieve very good
results in the first week by emptying their glycogen stores. If this is not the
case for you, do not be alarmed. As long as you adhere to the guidelines,
you will lose weight, even if the scales do not yet reflect this so clearly.

For lunch
30 g coconut fat
1 clove of garlic
1 large spring onion
1 piece of ginger (approx. 3 cm)
2 tbsp yellow curry paste
1 tbsp soy sauce
200 ml coconut milk
100 ml vegetable stock
200 g broccoli
250 g peeled prawns
½ lime
salt
pepper
100 g sour cream
2 sprigs of coriander green
For 2 people
35 min. Preparation
39 g E
40 g F
13 g carbohydrates
1 Peel and press the garlic. Wash and clean the spring onions and cut into
rings. Peel and chop the ginger. Garlic, spring onion and 1 teaspoon ginger
fry in coconut oil.
2 After 1 min. Add 1 tbsp curry paste and stir well. Add the soy sauce and
peanut butter and stir.
3 Deglaze with the coconut milk and vegetable stock, stir in 1 tbsp curry
paste and simmer for a few minutes on a low flame.
4 Clean and wash the broccoli and cut into florets. Add broccoli to the sauce
and bring to the boil. Squeeze the lime.
5 As soon as the curry has thickened a little, add the prawns and lime
juice. Simmer gently for 5 minutes and season with salt and pepper.
6 Stir in the sour cream just before serving so that it does not flocculate.
7 Wash the coriander, shake it dry, chop it up and sprinkle over the dish
before serving.

For dinner
10 g coconut fat
salt
pepper
40 g diced Kat ham
250 g green beans
1 tbsp soy sauce
For 2 people
25 min. Preparation
33 g E.
33 g F
7 g carbohydrates
1 Heat the coconut oil in a pan. Salt and pepper the minced meat and fry it
in the pan without chopping it up. After about 4 minutes, turn and fry the
other side too, so that a crispy layer is formed on both sides.
2 Put the ham cubes in the pan and coarsely chop the minced meat.
3 Wash and clean the green beans.
4 Remove the minced meat from the pan and fry the beans in the same pan
for about 5 minutes.
5 Deglaze with the soy sauce. Then season the beans with salt and pepper.
6 Put the minced meat back into the pan and continue cooking with the
beans over medium heat with the lid closed for about 10 minutes.
ROAST MINCED MEAT
Minced meat quickly draws water and then does not become crispy when
roasted. You can avoid this if you first sear the whole portion of minced
meat in one piece as described in this recipe and only then chop it up in the
pan.
MEAT FISH:
1 kg of roast beef
1 chicken (approx. 1500 g)
300 g pork neck / comb
200 g ground beef
150 g cooked ham
60 g chorizo (alternatively paprika salami)
50 g Jamon Serrano
VEGETABLES & CO:
1 kg of cauliflower
100 g ginger
1 piece of mandarin peel (fresh or dried)
100 g broccoli
100 g mung bean sprouts
400 g leeks
200 g eggplant
150 g chopped tomatoes
160 g mushrooms
100 g cucumber
50 g radishes
50 g spinach leaves
50 g rocket
40 g pickled mild hot peppers
1 ½ red pointed peppers (150 g)
1 spring onion
1 ½ zucchini (350 g)
1 small avocado
1 small chilli pepper, 3 limes
2 small onions, 7 cloves of garlic
DAIRY PRODUCTS:
170 g mozzarella
160 g Gouda
100 g Greek yogurt
40 g double cream cheese
30 g cream
MISCELLANEOUS:
Olive oil, herb vinegar
30 g coconut fat
2 eggs
Dijon mustard, tomato paste
200 g shirataki noodles
Soy sauce, fish sauce, sherry
Flaked almonds
Parsley, chives (fresh)
Coriander green (fresh)
Basil, thyme (fresh or dried)
Oregano (fresh or dried)
Thai basil (fresh)
Coriander grains, fennel seeds
Star anise, cloves, cardamom pods
1 stick of cinnamon
Pepper, Szechuan pepper, salt, nutmeg
DAY 9
For lunch
2 eggs
50 g spinach leaves
100 g cucumber
50 g rocket
50 g radishes
1 red pointed pepper (100 g)
100 g Greek yogurt
3 tbsp herb vinegar
salt
pepper
150 g cooked ham
1 tbsp olive oil
120 g mozzarella
For 2 people
35 min. Preparation
39 g E
31 g F
8 g carbohydrates
1 Boil the eggs for 10 minutes, then let them cool in cold water. Wash and
clean the spinach, remove thick stalks.
2 Wash the cucumber, rocket, radishes and paprika. Clean the radishes and
cut into thin slices. Also cut the cucumber into slices and mix well with the
rocket, radishes and spinach in a bowl.
3 For the dressing, mix the yoghurt with the herb vinegar, salt, pepper and
mustard.
4 Halve the peppers, remove the white parting and seeds and cut into
narrow strips. Cut the cooked ham into small squares and fry in a pan with
olive oil for approx. 2 minutes.
5 Put the peppers in the pan with the ham and fry until the skin of the
peppers turns dark in places.
6 Mix the crispy ham and roasted bell pepper into the salad and pluck the
mozzarella into the salad.
7 Peel and slice the eggs and add to the salad. Pour the dressing over the
salad and serve.
GREEK YOGURT
Greek yogurt is ideal for the LCHF kitchen. It is low in carbohydrates and
at the same time very high in fat.

For dinner
4 cloves of garlic
4 tbsp olive oil

1 kg of roast beef
1 kg of cauliflower
salt
100 g parmesan
30 g cream
pepper
½ bunch of chives
For 5 people
45 min. Preparation
56 g E.
25g F
5 g carbohydrates
plus, time to cool the meat
1 Preheat the oven to 220 ° (convection). Peel and press the garlic. Mix the
garlic with the mustard and oil.
2 Remove unwanted fat from the roast beef and rub generously with the
mustard and garlic paste. Leave a little of the paste.
3 Place the meat on a deep baking sheet and cook for 10 minutes on the
middle rack in the oven, then turn and brush with the rest of the paste. After
another 10 minutes, take it out of the oven and let it cool down.
4 Remove the greens from the cauliflower, wash and boil the whole head in
salted water for 10 minutes.
5 Pour off the cooking water and puree the cauliflower in the pot. Grate the
parmesan and add with the cream. Season to taste with salt, pepper and
nutmeg. Wash the chives, shake dry, cut into rolls and mix in.
6 As soon as the roast beef has cooled down well, cut it into approx. 3
mm thick slices and serve with the cauliflower and parmesan puree. A tartar
sauce, for example, tastes good with it.
THE RIGHT QUANTITY OF MEAT
You can also prepare the roast beef a day in advance as it is eaten cold.
If you need less meat, you can freeze part of it. If necessary, cut into slices
half-frozen, so the slices are particularly thin.
If possible, you should not prepare a smaller amount of meat, as the roast
beef will dry out too quickly in the oven.
DAY 10
For lunch
1 chicken (approx. 1500 g)
1 onion
100 g ginger
FOR THE BROTH:
1 piece of mandarin peel
2 teaspoons of Szechuan pepper
2 teaspoons of coriander seeds
2 star anise
2 cloves
1 teaspoon fennel seeds
1 stick of cinnamon
2 capsules of cardamom
2 limes
Fish sauce
soy sauce
FOR THE SOUP:
200 g shirataki noodles
100 g broccoli
60 g mushrooms
100 g mung bean sprouts
2 stalks of coriander green
2 stalks of Thai basil
For 6 (broth) or 2 (soup insert) people

40 min. Preparation
39 g E
39 g F
7 g carbohydrates
1 Wash the chicken and bring to a boil in a saucepan covered with cold
water. Let it cook for about 30 minutes, skimming off the foam.
2 Peel and quarter the onion, wash the ginger and cut into 1 cm thick
slices. Open the cardamom pods and remove the seeds. Roast the onion,
ginger and tangerine peel in a pan. Remove from the pan, then add the
spices to the pan and roast until they are fragrant.
3 When no more foam arises, add the spices, onion, tangerine peel and
ginger to the broth and let everything boil for 1 hour without the lid. Then
take the chicken out of the broth and remove the meat from the bone. Put
the bones and skin back into the pot and cook for another 30 minutes.
4 Strain the broth. Halve and squeeze 1 lime. Season the broth with lime
juice, fish sauce and soy sauce and let simmer.
5 For the insert, cook the pasta according to the instructions on the packet
and place on plates.
6 Clean the broccoli and cut into florets. Clean the mushrooms and cut them
in slices. Cook both in the broth.
Pour boiling water over 7 sprouts through a sieve, then distribute between
the plates. Chop the chicken and place in the plates with the broccoli and
mushrooms. Pour in the broth.
8 Wash the coriander and Thai basil, shake dry, roughly chop and sprinkle
over the soup. Quarter the second lime. Serve the fish sauce, soy sauce and
lime quarters to season with the soup.
ELECTROLYTHY HOUSEHOLD
There is hardly anything better to balance our electrolyte balance than a
broth. If you also use so-called blood pressure salt for seasoning, the
potassium content of the soup is increased and the electrolyte balance is
even more effectively balanced.
ZUCCHINI LASAGNE
For dinner
1 zucchino (250 g)
salt
1 small onion
1 clove of garlic
1 tbsp olive oil

pepper
1 stalk basil (alternatively 1 teaspoon dried)
1 stalk of oregano (alternatively 1 teaspoon dried)
60 g Gouda
For 2 people
45 min. Preparation
32 g E.
31 g F
7 g carbohydrates
Wash and dry 1 zucchino and remove the ends. Cut lengthways into 2
mm thin slices with a thin knife.
2 Preheat the oven to 200 ° (convection). Spread out kitchen paper and
place the zucchini slices on top. Salt both sides of the slices well.
3 Peel the onion and cut into small cubes, peel the garlic clove and cut into
thin slices. Fry both in olive oil.
4 Salt and pepper the minced meat, slide the onions and garlic to the edge
of the pan and fry the minced meat in one piece on both sides in the center
of the pan until a crust is formed. Keep stirring the onions and garlic.
5 Chop the minced meat evenly and mix with the diced onion and garlic in
the pan. Then deglaze with the chopped tomatoes. Wash the herbs, shake
dry, cut into small pieces and add to the tomatoes. Season to taste with salt.
6 The zucchini plates have lost water through salting, so pat them dry
carefully with a paper towel.
7 Cover the bottom of a baking dish with tomato and minced meat sauce
and layer a layer of zucchini sheets on top, then sauce again and so on, until
all the ingredients are used up. The last layer should be sauce.
8 Grate the gouda and sprinkle on the lasagne. Then cook the lasagna in the
oven on the middle rack for about 25 minutes. The cheese should be melted
and golden brown. Depending on the oven, you can switch on the grill
for the last 5 minutes.
DAY 11
THREE TAPAS
For lunch
100 g mushrooms
1 tbsp olive oil
20 g flaked almonds
60 g chorizo (alternatively: paprika salami)
1 tbsp sherry
40 g pickled mild hot peppers
salt
pepper
50 g Jamon Serrano
50 g Gouda
1 clove of garlic
3 stalks of parsley
For 2 people
35 min. Preparation
36 g E.
34 g F
6 g carbohydrates
1 Clean the mushrooms and cut into slices. Peel and chop the garlic. Heat
the oil in a pan, fry the mushrooms and garlic lightly brown. Add the
almond flakes and roast.
2 Cut the chorizo into thin slices and add to the pan. Deglaze the contents of
the pan with sherry and then remove from the heat.
3 Cut the peppers crosswise at the stem end and carefully remove the
seeds. Pour the cream cheese into a piping bag and press it into the
pepperoni. Alternatively: use the handle of a small spoon to pour the cheese
into the peppers. Then put these in the cold.
4 Preheat the oven to 180 ° (convection). Wash the zucchino and remove
the ends. Cut lengthways into about 2 mm thin slices.
5 Salt and pepper the zucchini slices and top with the jamon serrano. Roll
up together and pin in place with a toothpick.
6 Place the zucchini rolls vertically close together in a baking dish. Grate
the Gouda and sprinkle over it. Bake the rolls in the oven
for approx. 15 minutes.
7 Wash the parsley, shake dry and chop finely. Just before serving, sprinkle
over the mushrooms with chorizo.
SERVING SUGGESTION
If you like spicy food, you can add a few finely chopped chilies to the
mushrooms and fry them with them. All three tapas taste wonderful when
cold. You can also serve the zucchini rolls and mushrooms very well warm.
PORK NECK WITH LEEK
For dinner
30 g coconut fat
1 small chilli pepper
400 g leeks
salt
pepper
1 tbsp soy sauce

For 2 people
30 min. Preparation
30 g of E.
36 g F
8 g carbohydrates
1 Cut the pork neck into pieces about 2 cm long and finger-thick.
2 Heat the coconut oil in a pan and fry the pork in it. If the meat draws
water in between, just keep frying until the water gradually evaporates and
the meat takes on color.
3 When the meat is done, remove the pan from the heat and let it cool down
a little. Wash and chop the chilli pepper and add.
4 Clean the leek, cutting off the dark green part and removing any dry outer
layers. Then cut into the rod lengthways up to about 4 cm above the
root. Rinse carefully under cold water in one piece and drain well.
5 Cut the leek into small pieces to make half rings.
6 Reheat the pork neck and sear it over full heat. Season to taste with salt
and pepper.
7 As soon as the meat is crispy, add the chopped leek and fry until it
crumbles easily.
8 Deglaze with the soy sauce and remove from the heat immediately so that
the leek does not overcook - it should still be firm to the bite.
DOUBLE FRIED
Pork neck is well streaked with fat. When preparing the meat, in no case
should you remove the fat. It gives the double-fried pork its very special
taste.
DAY 12
CHILI LIME
MEATBALLS
For lunch
1 spring onion
½ red pointed pepper (50 g)
200 g ground beef
50 g Gouda
salt
pepper
1 lime
40 g almond flour
1 small avocado (approx. 100 g pulp)
1 clove of garlic
For 2 people
35 min. Preparation
38 g E.
46 g F
5 g carbohydrates
1 Preheat the oven to 180 ° (convection). Wash the spring onions and cut
into thin rings. Wash the peppers, cut in half, remove the white partitions
and seeds and cut into very small, large cubes.
2 Grate the gouda. Put the minced meat in a bowl and add the vegetables
and Gouda cheese.
3 Wash the coriander, shake it dry, chop it up and add to the bowl. Then salt
and pepper everything.
4 Halve the lime and squeeze one half over the minced meat. Scrape out the
pulp of this half with a spoon and add it as well.
5 Add the almond flour and knead everything well. Shape the meat dough
into small balls, which should all be the same size if possible.
6 Line a baking sheet with parchment paper, distribute the balls on top
and bake in the oven on the middle rack for about 15 minutes.
7 In the meantime, cut the avocado in half, remove the stone and scoop out
the pulp. Peel and squeeze the clove of garlic. Squeeze the second half of
the lime. Mix the avocado with the garlic and lime juice. Season to taste
with salt and pepper.
8 Skewer the finished meatballs onto a toothpick so that you can easily dip
them into the avocado dip.
VARIANTS
You can vary the taste of the meatballs, for example by adding a little curry
paste or seasoning the dough with cumin.
For dinner
3 tbsp olive oil
1 sprig of thyme (alternatively 1 teaspoon dried)
1 sprig of oregano (alternatively 1 teaspoon dried)
200 g eggplant
1 tbsp tomato paste
1 tbsp herb vinegar
50 g mozzarella
salt
For 2 people
35 min. Preparation
46 g E.
26 g F
4 KH
bite-sized pieces.
Wash 2 herbs, shake dry and cut into small pieces. Mix 2 tablespoons of
olive oil, thyme and oregano in a bowl and roll the meat in the marinade.
3 Wash the aubergine and cut into slices about 1 cm thick.
4 Salt the aubergine slices well on both sides. Mix together the tomato
paste, 1 tablespoon olive oil and the herb vinegar. Turn the eggplants in it
and lay out evenly in a baking dish.
5 Pluck the mozzarella and spread it on the aubergine slices. Grate the
parmesan and sprinkle over it.
6 Cook the aubergine slices on the middle rack in the oven
for 20 minutes. The cheese should melt and turn golden brown.
7 In the meantime, remove the meat from the marinade and sear it in a pan
until it is crispy on the outside. Pour the rest of the marinade into the pan
and simmer for another 2 minutes. Serve the oven aubergine with the meat.
MEAT FISH:
400 g chicken legs with back piece
300 g pork fillet (alternatively beef fillet)
300 g cooked and peeled shrimp
300 g smoked salmon
250 g coarse sausage
200 g cooked ham
VEGETABLES & CO:
300 g kohlrabi
300 g white cabbage
300 g eggplant
300 g frozen broccoli
200 g cucumber
3 zucchini (600 g)
5 small onions
1 small red onion
3 cloves of garlic
1 lemon
DAIRY PRODUCTS:
100 g sour cream
80 g butter
50 g Gouda
160 g of cream
100 g crème fraîche
MISCELLANEOUS:
2 eggs
10 g coconut fat
40 g baking cocoa
Liquid sweetener
Dijon mustard
Chives (fresh)
Parsley (fresh)
Basil (fresh or dried)
Oregano (fresh or dried)
olive oil
Red wine vinegar
ground caraway
Paprika powder (hot pink)
Salt, pepper (coarse and fine)
nutmeg
DAY 13
For lunch
300 g kohlrabi
salt
1 tbsp vegetable stock (instant)
1 small onion
1 tbsp olive oil
40 g diced Kat ham
pepper
½ bunch of chives
3 stalks of parsley
100 g sour cream
For 2 people
25 min. Preparation
28g E
38 g F
7g KH
1 Carefully peel the kohlrabi, remove all woody pieces and cut the kohlrabi
into bite-sized pieces.
Bring the salted water to the boil and stir in the vegetable stock. Add the
kohlrabi to the boiling broth.
3 Peel and dice the onion. Fry in a large pan with the olive oil and diced
ham.
4 Salt and pepper the minced meat in one piece, add to the onions in the pan
and sear on both sides so that a crispy layer forms.
5 After about 7 minutes, drain the kohlrabi, which is still firm to the bite,
leaving some of the broth back.
6 Chop the minced meat in the pan and continue frying. As soon as it
is cooked through, deglaze with 3 tablespoons of vegetable stock and add
the kohlrabi.
7 Wash the chives and parsley, shake dry and cut into small pieces.
8 Add the sour cream to the meat and the kohlrabi and season the resulting
sauce with salt, pepper and nutmeg.
Add 9 parsley, stir well and simmer for 5 minutes over low heat with the lid
closed. Serve sprinkled with chives.
VARIANT
You can replace the sour cream with crème fraîche, which makes the sauce
creamier, but the number of calories is also significantly higher.

For dinner
1 zucchino (200 g)
salt
2 small onions
40 g butter
3 tbsp olive oil
300 g pork fillet (alternatively beef fillet)
salt
pepper
For 2 people
30 min. Preparation
35 g E.
35 g F
6 g carbohydrates
1 Wash the zucchino and cut into very thin slices. Put in a bowl and season
with plenty of salt, then stir well and set aside.
2 Peel the onions and cut into thin rings.
3 Heat the butter in a pan, add the onion rings and fry in the butter over full
heat.
4 While the onions are frying, add the olive oil to another pan and fry the
zucchini slices in it.
5 Remove fat and tendons from the pork tenderloin, cut into medallions,
season with salt and pepper on both sides.
6 Place the crispy onion rings on a plate. Put the pork medallions in the hot
pan and sear them on both sides for 2-3 minutes.
7 As soon as the pork medallions are done - they should be juicy but no
longer raw - spread the roasted onion rings over them and serve with the
fried zucchini slices.
DAY 14
For lunch
300 g white cabbage
salt
1 pinch of ground caraway seeds
pepper
250 g coarse sausage
10 g coconut fat
20 g butter
50 g diced Kat ham
1 small onion
For 2 people
20 min. Preparation
20 g of E.
53 g F
8 g carbohydrates
1 Clean the white cabbage, roughly cut it, wash it and chop it in a mixer on
the highest setting until it is about the size of a grain of rice - do not puree!
2 Now season the white cabbage rice with plenty of salt, stir well and then
add the caraway seeds. Season to taste with pepper.
3 Fry the sausages in the coconut oil, turning again and again so that they
brown all over.
4 Put the white cabbage rice in a clean kitchen towel and squeeze it out well
- the more water you squeeze out, the better.
5 Heat the butter and fry the diced ham in it. Peel the onion, cut into cubes
and add.
6 As soon as the onion is translucent, add the squeezed white cabbage and
fry until some pieces turn brown. Turn again and again. Serve with the
sausages.
For dinner
2 zucchini (400 g)
salt
1 clove of garlic
200 cooked ham

1 tbsp olive oil
2 eggs
coarse pepper
30 g cream
For 2 people
30 min. Preparation
48 g of E.
32 g F
8 g carbohydrates
1 Wash the zucchini and cut into ribbon noodle-like strips with a
peeler. Peel all around to have a piece of the green shell on as many noodles
as possible, which gives the necessary stability. The inner part of the
zucchini can be removed if it is no longer easy to peel into strips.
2 Put the zucchini noodles in a bowl, season them with a lot of salt and let
them steep for at least 10 minutes.
3 Peel the garlic and cut into thin slices. Cut the ham into small squares.
4 Fry the garlic in olive oil until the slices are golden brown and crispy,
then remove from the oil. Fry the cooked ham in the garlic flavored fat.
Grate 5 parmesan. In a measuring cup, whisk together the almond drink,
eggs, coarse pepper, parmesan and cream and beat until frothy.
6 Gently dab the zucchini noodles with a kitchen towel and place in the hot
pan with the ham. Sear everything for about 3 minutes.
7 Pour the egg, cream and parmesan mixture into the pan and stir in, to do
this, reduce the heat a little.
8 Just before serving, pour coarse pepper over the zucchini noodles and
sprinkle with the fried garlic.
NOODLE SUBSTITUTE
Zucchini noodles are very versatile. You can replace traditional noodles in
almost all classic pasta dishes.
DAY 15
Today is weighing day - but not only that, it is also time to take
measurements, take new photos, compare and enjoy the first successes. You
are now halfway through your four-week introduction to the LCHF diet. As
a reward, there will be a small dessert after dinner today. From the third
week onwards, many people who switch to LCHF find that they need less
sleep than before - about an hour less on average. So if you wake up earlier,
be happy about it and use the time for something nice.

For lunch
2 medium-sized avocados (250 g pulp)
1 small red onion
300 g cooked and peeled shrimp
2 tbsp olive oil
30 ml red wine vinegar
1 clove of garlic
1 teaspoon Dijon mustard
4 stalks of parsley
salt
pepper
For 2 people
24 g E.
41 g F
5 g carbohydrates
1 Halve the avocados and remove the stones. Remove the pulp from the
skin and cut into pieces.
2 Peel the onion, cut into 5 mm cubes and add to the avocados. Then
carefully mix in the shrimp without crushing the avocado pieces.
3 Peel and squeeze the garlic and mix with the olive oil and red wine
vinegar. Wash the parsley, shake dry and chop finely. Stir parsley and
mustard into the dressing.
4 Pour the dressing over the salad and season with salt and pepper.

For dinner
300 g eggplant
salt
1 small onion
1 tbsp olive oil
1 clove of garlic
pepper
1 sprig of basil (alternatively 1 teaspoon dried)
1 sprig of oregano (alternatively 1 teaspoon dried)

50 g Gouda
30 g cream
For 2 people
40 min. Preparation
31 g E.
36 g F
10 g carbohydrates
1 Preheat the oven to 200 ° (convection). Wash and clean the aubergines
and cut lengthways into slices about 1 cm thick. Salt the slices well on both
sides and lay them out side by side on kitchen paper.
2 Peel the onion, cut into cubes and sauté in olive oil until translucent. Peel
the garlic clove, cut into small cubes and add to the onion cubes in the pan.
3 Put the minced meat in one piece in the pan, season with salt and
pepper. Sear on both sides until crispy. Then chop the minced meat and mix
with the onions and garlic.
Wash 4 herbs, shake dry and cut into small pieces. Put the tomatoes and
cream in the pan and add the basil and oregano. Simmer over medium heat
for 5 minutes.
5 Dab the aubergine slices with kitchen paper and place in a baking
dish. Spread the minced meat and tomato mixture on the aubergines.
6 Grate the Gouda cheese and sprinkle over the aubergines. Bake the
casserole on the middle rack for about 20 minutes, until the cheese has
melted and turns lightly brown.
For dessert
100 g cream (a little more for decoration if you like)
40 g baking cocoa
Liquid sweetener
For 2 people
5 min. Preparation
9 g E.
28 g F
6 g carbohydrates
30 min. Cool down
1 Put the cream with the cocoa powder in a tall mixing beaker and beat with
a hand mixer. The consistency should already be relatively firm after
approx. 1 minute. Now add a few dashes of liquid sweetener and the peanut
butter.
2 As soon as the mousse has a slightly buttery consistency, chill for
30 minutes. To serve, top with whipped cream to taste.
VARIANTS
You can replace the peanut butter with other types of nut butter. Coconut or
almond butter also go well with our chocolate mousse. If you omit the nut
butter completely, the consistency of the dessert remains the same, the taste
is then pure chocolate. To garnish and for a crispy component, you can
sprinkle with roasted almond flakes. It gets colorful if you layer the mousse
in glasses alternately with sugar-free jelly.
DAY 16
Even if a lot of things have already become routine for you, you should
always check whether you are still paying attention to all the details: Are
you drinking enough water? Are you getting enough salt and magnesium?
Don't forget to regulate your fluid balance if you get a headache or are
unusually tired.

For lunch
200 g cucumber
salt
pepper
300 g smoked salmon
100 g crème fraîche

½ bunch of chives
½ lemon
For 2 people
45 g of E.
50 g F
4 g carbohydrates
1 Peel the cucumber and cut in half lengthways. Remove the inner pithy
part.
2 Cut the cucumber into thin slices and season with salt and pepper.
3 Cut the salmon into thin strips about 5 cm long.
4 For the dressing, wash the chives, shake dry, cut into rolls and mix with
the crème fraîche and mustard. Squeeze the lemon.
5 Season the dressing with salt and pepper and stir in the lemon juice.
6 Arrange the cucumbers on a plate, arrange the smoked salmon on top and
pour the dressing over the salmon.

For dinner
400 g chicken legs with back piece
salt
pepper
rose-hot paprika powder
300 g frozen broccoli
50 g diced Kat ham

20 g butter
For 2 people
45 min. Preparation
48 g of E.
31 g F
6 g carbohydrates
1 Preheat the oven to 200 ° (convection).
2 Salt and pepper the chicken legs, then sprinkle thinly with paprika powder
and bake on the middle rack in the oven for 30 minutes.
3 In the meantime, put the broccoli in boiling salted water and cook
for approx. 5 minutes with the lid closed. The broccoli must be completely
covered with water. It must not disintegrate, but should still be firm to the
bite.
4 Heat the butter in a pan and fry the diced ham in it until they become
crispy.
5 Drain the broccoli and drain well into the pan. Fry with the bacon and
butter for 5 minutes and season with salt. The broccoli should turn a light
brown.
6 Take the chicken legs out of the oven and serve with the broccoli and
diced ham.
MEAT FISH:
500 g ground beef
2 chicken legs
600 g chicken breast fillet (alternatively 300 g and 250 g pork neck)
300 g duck breast
250 g tuna in sunflower oil
80 g air-dried salami
2 slices of bacon
VEGETABLES & CO:
300 g cauliflower
300 g red cabbage
200 g green beans
1 large zucchino (300 g)
6 small onions, 2 cloves of garlic
2 small hot chili peppers
1 spring onion
100 g cucumber
1 medium avocado
1 small red pepper (100 g)
2 red pointed peppers (200 g)
1 green pointed pepper (100 g)
90 g gherkins
100 g mild pickled peppers
6 large sheets of iceberg lettuce
DAIRY PRODUCTS:
150 g Gouda (whole)
1 slice of Gouda (40 g)
50 g sour cream
200 g cream quark
40 g butter
MISCELLANEOUS:
3 eggs
30 g goose fat
70 g coconut fat
olive oil
soy sauce
Dijon mustard, tomato paste
Herb vinegar
red wine
Chives (fresh)
Basil (fresh)
Rosemary (fresh)
Thyme (fresh)
Oregano (fresh)
mayonnaise
cumin
Cayenne pepper
Bay leaves, cloves
Salt pepper
DAY 17
For lunch
1 large zucchino (300 g)
salt
1 red pointed pepper
80 g air-dried salami
3 tbsp olive oil

2 teaspoons Dijon mustard
¼ bunch of chives
½ sprig of thyme
1 stalk each of oregano and basil
1 sprig of rosemary
6 tbsp herb vinegar
pepper
For 2 people
45 min. Preparation
20 g of E.
43 g F
9 g carbohydrates
30 min. Pull through
1 Preheat the oven to 80 ° (convection). Wash the zucchino and cut into
ribbon noodle-like strips with a peeler, remove the inner part.
2 Line a baking sheet with parchment paper, spread the zucchini noodles on
top and sprinkle generously with salt. Leave to dry in the oven
for 35 minutes.
3 In the meantime, chop the olives, wash the peppers, cut in half, remove
the white dividing walls and seeds, and cut into small pieces.
4 Cut the salami into strips about 4 cm long and add to the peppers and
olives. Wash the herbs, shake dry and cut into small pieces.
5 Mix the oil with the mustard, herbs and vinegar. Grate the parmesan, add
and whip the dressing until frothy.
6 Take the zucchini noodles out of the oven and let them cool, then mix
with the peppers, salami and olives.
7 Season the dressing with salt and pepper. Pour over the pasta and leave
to stand in the refrigerator for about 30 minutes.
VARIANT
This pasta salad is seasoned the Italian way. With zucchini noodles you can
also prepare a classic-looking pasta salad, for example with meat sausage
and gherkins. Mix mayonnaise with Greek yogurt as a dressing and season
to taste.

For dinner
300 g chicken breast fillet (alternatively 250 g pork neck)
1 tbsp olive oil
2 tbsp soy sauce
1 spring onion
200 g green beans
100 g cucumber
200 g cream quark (40% fat in dry matter)
salt
pepper
½ bunch of chives
1 clove of garlic
40 g diced Kat ham
10 g coconut fat
For 2 people
45 min. Preparation
53 g E
26 g F
14 g carbohydrates
2 Put the meat with the oil and soy sauce in a food storage container. Wash
and clean the spring onions, cut into fine rings, place with the meat and mix
everything well.
3 Wash and clean the beans. Cut the cucumber into thin strips.
4 Season the quark with salt and pepper. Wash the chives, shake dry, cut
into rolls and mix with the quark. Peel and squeeze the garlic and add it
with the cucumber.
5 Fry the ham cubes in the coconut oil and add the beans. Sauté briefly and
then continue to cook over medium heat for approx. 10 minutes with the lid
closed.
6 Remove the meat from the marinade and sear it in a pan until it is crispy
on the outside. Deglaze with the rest of the marinade and simmer for
another 3 minutes. Serve with beans and tzatziki.
DAY 18
For lunch
2 chicken legs
1 medium avocado
1 small onion
1 small red pepper (100 g)
10 g coconut fat
salt
pepper
1 small hot chilli pepper
50 g sour cream
50 g Gouda
For 2 people
30 min. Preparation
32 g E.
47 g F
6 g carbohydrates
1 hour 20 minutes of baking
1 Bake the chicken legs in the oven at 180 ° (convection) for 1 hour. Take
out of the oven and detach from the bone.
2 Halve the avocado and remove the stone. Remove the pulp from the skin,
cut into strips and place in a baking dish.
3 Peel the onion and cut into cubes. Wash the peppers, cut in half, remove
the white dividing walls and seeds and cut into strips. Fry the onion and
paprika in coconut oil and season with salt and pepper.
4 Grate the gouda. Chop the chilli pepper and mix with the sour cream and
Gouda cheese into the meat. Then add onions and peppers.
5 Spread everything over the avocados and cook for 20 minutes at 180 ° on
the middle shelf in the oven.
PURE CHEESEBURGER
For dinner
250 g ground beef
salt
pepper
2 small onions
30 g butter
2 slices of bacon
40 g gherkins
40 g Gouda (1 slice)
1 teaspoon mayonnaise
For 2 people
25 min. Preparation
33 g E.
42 g F
5 g carbohydrates
1 Season the minced beef with salt and pepper, knead well and shape into
two flat hamburgers.
2 Peel the onions and cut into thin rings. Melt 20 g butter in a pan and fry
the bacon slices until crispy. Remove from the pan and fry the onions in the
fat until crispy.
3 Sear the burgers on both sides with the remaining butter. Turn after
approx. 3 minutes. Cut the gherkins into thin slices.
4 When the burgers are almost done, cut the gouda slice in half and place
one half on each burger. Put a lid on the pan and let the cheese melt
underneath.
5 To serve on the cheeseburgers, first distribute the mayonnaise. Then place
the gherkins, the bacon slices and the onion rings on top. A leaf salad with
yogurt dressing goes well with it.
DAY 19
For lunch
salt
pepper
30 g coconut fat
1 small hot chilli pepper
3 eggs
50 g Gouda
½ teaspoon cumin
½ teaspoon cayenne pepper
For 2 people
15 min. Preparation
52 g E.
34 g F
7 g carbohydrates
35 min of baking
thin strips, season with salt and pepper. Heat the coconut oil in a pan and fry
the fillet until it is almost done.
2 Wash the bell peppers, cut in half, remove the white dividers and seeds,
cut into cubes and add to the meat.
3 Chop the peppers and chilli peppers and fry them with the peppers and
chicken breast.
4 Grate the gouda. Beat the eggs and whisk with the almond drink and the
Gouda. Add cumin and cayenne pepper and beat until frothy.
5 Put the meat and vegetables in a baking pan and pour the egg mixture
over them.
6 Bake the quiche in the oven on the middle rack for 35 minutes.
COOKING TEST
To test that the quiche is ready, carefully prick the center with a fork.
The egg should be completely conched there and the fork should be clean
when you pull it out.

For dinner
300 g red cabbage

1 small onion
10 g butter
1 tbsp vinegar
2 tbsp red wine
1 bay leaf
1 clove
salt
300 g duck breast
30 g goose fat
For 2 people
1 hour 5 minutes preparation
30 g of E.
34 g F
7 g carbohydrates
1 Remove the stalk from the red cabbage and wash, then slice or cut very
finely into thin strips.
2 Peel the onion, cut into cubes and sauté in a pan with the butter. Add the
red cabbage strips. Immediately pour the vinegar over the red cabbage and
onion.
3 Steam the red cabbage for 10 minutes. Then deglaze with 100 ml of water
and red wine.
4 Add the bay leaf and the clove, lightly salt the red cabbage
and cook covered for 40 minutes.
5 Preheat the oven to 140 ° (convection). Wash the duck breast and remove
any excess skin. Make a diamond cut into the skin with a sharp knife.
6 Place the duck breast skin down in a hot pan.
7 Fry the meat over a medium heat until the fat comes out and the skin turns
brown and crispy. Turn on its side in between so that the fat is also left out
from these pieces of skin.
8 When the skin is crispy, briefly sear the duck breast on the meat
side. Then let it rest in the oven on the middle rack for 20 minutes.
9 After 40 minutes, the red cabbage is soft, then remove the bay leaf and
clove and stir the goose lard into the cabbage just before serving.
DAY 20

For lunch
6 large sheets of iceberg lettuce
1 small onion
250 g tuna fillet in sunflower oil (can)

50 g gherkins
salt
pepper
For 2 people
15 min. Preparation
29 g E.
44 g F
9 g carbohydrates
1 Carefully wash the iceberg lettuce leaves and pat dry. It is important that
they do not have holes or tears.
2 Peel and dice the onion and place in a bowl.
3 Drain the sunflower oil and add the tuna to the onion cubes.
4 Cut the gherkins into thin slices and add them as well.
5 Wash the peppers, cut in half, remove the white dividers and seeds and cut
into cubes. Put the mayonnaise in the bowl and mash the mixture with a
fork until the consistency is creamy.
6 Drain the peppers, remove the core, cut into small pieces and mix with the
tuna mixture. Season to taste with salt and pepper and mix everything
again.
7 Spread out the iceberg lettuce leaves and coat half of each with the tuna
paste. Then fold the sandwiches tightly.
VARIANTS
You can also use chicken instead of tuna. Or top the iceberg lettuce with
salami and cheese in the classic way. With a dry topping, however, the
sandwiches don't stick together as well.
For dinner
1 small onion
1 clove of garlic
250 g ground beef
½ teaspoon cumin
1 tbsp soy sauce
1 teaspoon tomato paste
salt
pepper
20 g coconut fat
300 g cauliflower
50 g Gouda
For 2 people
20 min. Preparation
38 g E.
41 g F
6 g carbohydrates
35 min. Baking
1 Preheat the oven to 180 ° (convection). Peel the onion and garlic and cut
into small cubes.
Mix the minced meat with the onion, garlic, cumin, soy sauce and tomato
paste in a bowl. Season with salt and pepper.
3 Knead the mixture well and shape into a large meatball.
4 Heat the coconut oil in a pan and fry the minced meat on both sides. After
a thin crust has formed, coarsely chop the minced meat and fry for another
3 minutes.
5 Remove the greens from the cauliflower and wash. Separate the florets
and cover the bottom of a baking dish evenly with them, then season with
salt.
6 Spread the minced meat over the cauliflower and spread the cream cheese
thinly over the minced meat.
7 Grate the Gouda cheese, sprinkle it over the cream cheese and bake the
casserole on the middle rack for approx. 35 minutes. The cheese should be
melted and golden brown.
CHEESE VARIANT
Instead of Gouda, you can also use a cheese with a more distinctive
flavor. For example, try out Manchego. If you like it milder, mozzarella is a
good choice.
MEAT FISH:
250 g lamb chop
250 g salmon fillet
100 g cooked ham
VEGETABLES & CO:
800 g cauliflower (alternatively 500 g and 300 g white cabbage)
400 g medium-sized mushrooms
300 g white cabbage
200 g white radish
200 g green beans
4 small onions
4 cloves of garlic
1 lemon
DAIRY PRODUCTS:
220 g Gouda
70 g cream
2 tbsp sour cream
MISCELLANEOUS:
5 eggs
130 g coconut fat
30 g sesame seeds
Paprika powder (hot pink)
olive oil
Nut oil
vinegar
Liquid sweetener
baking powder
turmeric
cumin
ground caraway
Rosemary (fresh)
Oregano (dried or fresh)
Thyme (dried or fresh)
Tomato paste
Salt, pepper (coarse and fine)
DAY 21
For lunch
300 g medium-sized mushrooms
1 small onion
30 g coconut fat
100 g diced Kat ham
salt
pepper
1 teaspoon vegetable stock (instant)
For 2 people
40 min. Preparation
28 g E.
31 g F
5 g carbohydrates
1 Clean the mushrooms, remove the stems and carefully scoop out the
inside. Cut the mushroom stalks into as small cubes as possible.
2 Peel the onion and cut into cubes. Heat the coconut oil and fry the onion
in it until it becomes translucent.
3 Add the mushroom stalks and the ham cubes to the onion and fry
everything well, stirring again and again. As soon as the ham cubes are
slightly crispy, turn the stove down to medium heat.
4 Preheat the oven to 180 ° (convection). Season the contents of the pan
with salt, pepper and paprika, then add the cream cheese and mix in.
5 Using a teaspoon, pour the cream cheese and onion mixture into the
hollowed out mushrooms. The filling should go to about the edge. Grate the
parmesan and sprinkle over it.
6 Place the mushrooms in a baking pan so that there is some space between
the individual mushrooms. Stir the vegetable stock into about 250 ml of
boiling water and carefully pour the stock into the baking pan. The
mushrooms should stand in the broth, not swim.
7 Let the filled mushrooms simmer on the middle rack in the oven
for approx. 25 minutes.
THE RIGHT MUSHROOMS
If you use very large mushrooms or so-called giant mushrooms, the
preparation is faster. The ratio of filling to mushrooms, and therefore the
taste, is better if you choose medium-sized mushrooms.

For dinner
300 g white cabbage

salt
2 tbsp vinegar
1 egg
40 g almond flour
250 g salmon fillet
1 tbsp olive oil
½ teaspoon ground caraway seeds
1 tbsp nut oil
20 g cream
pepper
Liquid sweetener
For 2 people
50 min. Preparation
39 g E
38 g F
8 g carbohydrates
1 Wash the cabbage and grate or cut into fine strips. Mix with salt and
vinegar in a bowl and let steep for 30 minutes.
2 Mix the egg with a little salt in a deep plate. Grate the parmesan and mix
with the flour in a second plate.
3 Roll the salmon fillet in the egg first, then in the almond flour and
parmesan mixture.
4 Put the cabbage in a clean kitchen towel, gather the corners and wring the
cabbage until liquid comes out. Repeat this process three times.
5 Heat the olive oil in a pan and fry the salmon fillet on both sides over
medium heat. Depending on the thickness of the pieces, this takes about 2–
3 minutes per side. The breading should be golden brown.
6 Mix the white cabbage with the caraway seeds and nut oil, add the cream
and season with salt and pepper. Add a few more dashes of sweetener to
taste.
Let the cabbage lettuce draw
You can prepare the coleslaw a few hours or even a day in advance. It tastes
even better after soaking it in the fridge for a while.
DAY 22
With today's weighing day you start the final phase of your four-week
project. The first kilos have already tumbled away and in just seven more
days your body will have completely adapted to the fat metabolism and will
be working efficiently with ketones. Do not forget to reward yourself for
what you have achieved in between. They deserved it.

For lunch
2 eggs
70 g Gouda
1 teaspoon baking powder
50 g almond flour
salt
200 g cauliflower
30 g sesame seeds
2 cloves of garlic
2 tbsp olive oil
pepper
½ lemon
For 2 people
40 min. Preparation
34 g E.
37 g F
8 g carbohydrates
1 Preheat the oven to 200 ° (convection). Grate the gouda. Whisk the eggs
with the cream cheese, Gouda cheese, baking powder, almond flour and
salt.
2 Remove the greens from the cauliflower, wash and separate the florets.
3 Toast the sesame seeds in a pan without fat until they turn golden brown,
stirring constantly.
4 Line a baking sheet with parchment paper and use a tablespoon to spread
the almond flour dough on top. Leave plenty of space between the blobs as
they will rise when baking. Bake the dough on the middle rack in the oven
for 10 minutes.
5 Peel and squeeze the garlic cloves and add to the pan with the sesame
seeds.
6 Put the cauliflower, 1 tablespoon of olive oil and 2 tablespoons of water
in the pan and let simmer, covered, for 5 minutes.
7 Let the cauliflower and sesame mixture cool down briefly and then put in
a blender. Season to taste with salt, pepper and paprika powder, squeeze the
lemon, put 1 tablespoon of juice in the blender and puree everything to a
fine paste.
8 Drizzle the hummus with olive oil and sprinkle with paprika powder. Let
the pastries cool down a little before serving.
ALMOND FLOUR
With almond flour, a distinction is made between de-oiled almond flour, a
by-product of almond oil production, and non-de-oiled flour, which is
simply ground almonds - peeled or unpeeled - with a very fine grind. The
ground almonds contain significantly more fat than the de-oiled flour. We
recommend non-de-oiled flour for the recipes in this book.

For dinner
300 g cauliflower
250 g lamb chop
salt
1 egg
30 g almond flour
30 g coconut fat
coarse pepper
2 sprigs of rosemary
1 clove of garlic
For 2 people
30 min. Preparation
50 g of E.
47 g F
4 g carbohydrates
1 Remove the greens from the cauliflower, wash and cut into small
florets. Stir the vegetable stock in 1 liter of boiling water and cook the
cauliflower in it for 5 minutes. Then drain and let cool for a few minutes.
2 Whisk the egg with a little salt in a cup. Grate the parmesan. Also pour
the almond flour and parmesan into cups. Turn the cauliflower florets in the
flour, then in the egg and finally in the parmesan.
3 Heat 20 g coconut oil in a pan and deep-fry the cauliflower florets until
they are golden brown.
4 Quarter the garlic. Sear the lamb chops with the remaining coconut fat,
garlic and rosemary sprigs for 3 minutes on each side. Season with salt and
coarse pepper before serving.
DAY 23
RADISH BAKE
For lunch
1 small onion
10 g coconut fat
salt
pepper
200 g green beans

50 g cream
1 clove of garlic
200 g white radish
50 g Gouda
For 2 people
20 min. Preparation
31 g E.
39 g F
11 g carbohydrates
30 minutes of baking
1 Preheat the oven to 200 ° (convection). Peel the onion, cut into cubes and
fry in the coconut oil.
2 Salt and pepper the minced meat and add to the onions in one piece. Sear
on both sides until a brown crust is formed, then chop.
3 Wash and clean the beans. Cut into bite-sized pieces and add to the
minced meat with the cream and 100 ml of water. Peel and dice the
garlic, add it to the pan and let it simmer for 3 minutes.
4 Wash the radish and slice it into wafer-thin slices. Grate the gouda.
5 Pour the minced meat mixture into a baking dish and spread the radish on
top. Bake in the oven on the middle rack for 20 minutes until the radish is
crispy. Spread the Gouda over the radish and bake the casserole for another
10 minutes.
For dinner
100 g Gouda
50 g almond flour
1 egg
salt
2 tbsp tomato paste
2 sprigs of oregano (alternatively 2 teaspoons dried)
½ sprig of thyme (alternatively ½ teaspoon dried)
1 teaspoon olive oil
100 g mushrooms
100 g cooked ham
For 2 people
1 hour preparation
43 g E
25 g F
3 g carbohydrates
1 Preheat the oven to 100 ° (convection). Grate the Gouda cheese and pour
90 g into an ovenproof dish. Melt the cheese in the oven, it shouldn't turn
brown.
2 Let the cheese cool down enough that you can touch it with your bare
hand. Set the oven to 180 °.
3 Grate the parmesan and knead into the cheese with the almond flour, egg
and cream cheese as well as a little salt until a smooth dough is
formed. Work quickly so that the cheese does not become too firm.
4 Line a baking sheet with parchment paper and spread the dough on it. If
the dough sticks too much, add a little almond flour. The dough should be
about 5 mm thick at the end.
5 Bake the dough on the middle rack for 5 minutes. It should be lightly
browned on top. Then carefully turn it over so that the browned side is on
the bottom. Put in the oven for another 5 minutes.
6 Wash the herbs, shake dry and cut into small pieces. Mix the tomato paste
with 1 teaspoon each of oregano, thyme and oil.
7 Clean the mushrooms. Slice the mushrooms, cut the ham into strips.
8 Take the baking sheet out of the oven and brush the dough with the
tomato paste so that the pizza base is completely covered. Then cover with
ham and mushrooms, sprinkle with the rest of the Gouda cheese and spread
the rest of the oregano on the cheese. Bake the pizza for another 5 minutes.
OCCUPY LOW CALORIES
Of course, you can vary the topping as you wish - however, it is advisable
to try low-calorie ingredients, as the dough base is very high in
calories. Top your pizza with spinach or broccoli.
DAY 24

For lunch
300 g cauliflower (alternatively white cabbage)

30 g coconut fat
1 small onion
1 red pointed pepper (approx. 100 g)
½ teaspoon cumin
½ teaspoon turmeric
salt
pepper
2 tbsp sour cream
For 2 people
25 min. Preparation
26 g E.
36 g F
9 g carbohydrates
1 Remove the greens from the cauliflower, wash and roughly cut into small
pieces. Then put in a blender and chop until the individual pieces are about
the size of a grain of rice.
2 Cut the pork neck, loosened from the bone, into small pieces and fry in a
pan with a third of the coconut oil.
3 Peel the onion and cut into cubes. Wash the peppers, cut in half, remove
the white partitions and seeds and cut into thin strips.
4 Remove the meat from the pan. Then roast the pepper strips and onion
cubes in the pan. 5 After about 3 minutes, heat the remaining coconut oil in
the pan and add the cauliflower rice to the peppers and onions. Stir cumin
and turmeric into the vegetables and season to taste with salt and pepper.
6 Sear the vegetable mixture until the cauliflower rice turns brown. Then
put the pork neck back in the pan and fry for another 5 minutes.
7 Wash the coriander and shake dry. Pluck the leaves and chop them into
small pieces. Scatter coriander over the cauliflower rice pan.
8 Just before serving, add the sour cream to the dish.
FILLED SPICY
CHICKEN BREAST
For dinner

pepper
30 g coconut fat
1 small onion
salt
For 2 people
45 min. Preparation
48 g of E.
32 g F
5 g carbohydrates
thick schnitzel, which can be sliced again in the middle with a sharp, thin
knife parallel to the surface, so that a pocket is created in each schnitzel.
2 Chop the peppers and pour them into the meat pockets with the cream
cheese. Seal with a toothpick. Salt and pepper the outside of the meat.
3 Heat 20 g coconut fat and fry the chicken schnitzel on both sides - approx.
3 minutes per side.
4 Grate the parmesan. Place the meat in an ovenproof dish, sprinkle with
parmesan and let it simmer in the oven for 30 minutes.
5 Clean the spinach and remove the thick stalks. Wash the leaves carefully,
then drain them. Peel the onion and cut into small cubes.
6 In the pan in which the chicken breast was fried, sauté the onion with the
remaining coconut oil. As soon as it becomes translucent, add the spinach.
7 Fry the spinach, stirring constantly, until it collapses. Season with salt and
pepper and serve with the filled meat pockets.
VEGETABLE VARIATION
Swiss chard also goes well with the cream cheese and meat bags. In spring,
you can serve the dish with asparagus.
MEAT FISH:
400 g rump steak
200 g veal schnitzel
200 g fine sausages
70 g Parma ham
8 slices of bacon
VEGETABLES:
300 g white radish
1 small and 2 medium-sized avocados
200 g cauliflower
100 g Lollo Rosso
100 g cucumber
100 g brown mushrooms
2 spring onions
50 g iceberg lettuce
2 small onions
1 clove of garlic
1 lemon
40 g gherkins
DAIRY PRODUCTS:
130 g Gouda
30 g cream
50 g butter
50 g Emmentaler
80 g sour cream
40 g herb butter
MISCELLANEOUS:
4 eggs
75 g coconut fat
mayonnaise
Herb vinegar
olive oil
Liquid sweetener
Dijon mustard
Tomato paste
8 sage leaves
Chives (fresh)
Parsley (fresh)
Thyme (fresh)
cumin
Cayenne pepper
Paprika powder (noble sweet and hot pink)
nutmeg
Curry powder
Salt pepper
DAY 25
AVOCADO TUNA BALLS
For lunch
2 tbsp mayonnaise
salt
pepper
1 spring onion
1 small avocado (approx. 100 g pulp)
30 g almond flour
20 g coconut fat
For 2 people
35 min. Preparation
33 g E.
55 g F
2 g carbohydrates
1 Drain the tuna well and place in a bowl. Grate the parmesan and mix with
the tuna with the mayonnaise. Season well with salt and pepper.
2 Wash and clean the spring onions. Cut the white part into fine rings and
add to the bowl.
3 Peel the avocado, remove the stone and cut the pulp into cubes. Carefully
fold the avocado cubes into the tuna mixture without crushing the pulp.
4 Pour the almond flour into a deep plate. Carefully shape the tuna cream
into balls and toss in the almond flour.
5 Heat the coconut oil and fry the balls until golden brown on all
sides. Place on paper towels to cool. The balls taste good warm and cold.

For dinner
salt
pepper
3 stalks of parsley
1 small onion
15 g coconut fat
For 2 people
30 min. Preparation
28 g E.
36 g F
7 g carbohydrates
1 Put the minced meat in a bowl and season with salt and pepper. Wash
parsley, shake dry and finely chop. Peel the onion and cut into cubes. Add
both to the minced meat.
2 Knead the minced meat with nutmeg and 1 tablespoon of mustard and
form small meatballs out of the dough. Heat the coconut oil in a pan and fry
the meatballs on both sides until crispy.
3 When the meatballs are done, add the almond milk to the pan and stir the
remaining mustard into the sauce. Simmer over medium heat for approx.
4 minutes.
THAT FITS
A vegetable side dish tastes like savoy cabbage puree with the meatballs:
cut the savoy cabbage leaves into strips and sauté them in butter with onion
cubes. Then puree the savoy cabbage, season to taste and refine with cream.
DAY 26
For lunch
3 eggs
½ lemon
40 g gherkins
1 spring onion
3 tbsp mayonnaise
salt
pepper
½ tsp rose hot paprika
1 tbsp herb vinegar
For 2 people
20 min. Preparation
14 g E.
45 g F
6 g carbohydrates
1 Hard boil the eggs.
2 In the meantime, cut the avocados in half and remove the stones. Squeeze
the lemon and drizzle 1 tablespoon of juice on the avocado halves.
3 Wash the peppers, cut in half, remove the white partitions and seeds and
cut into fine strips. Cut the gherkins into thin slices. Wash and clean the
spring onions and cut into fine rings.
4 Peel the eggs and cut them into cubes.
5 Wash the coriander and shake dry. Pluck the leaves and chop them into
small pieces. In a bowl, mix the mayonnaise with salt, pepper, coriander,
paprika powder, mustard and herb vinegar.
6 Put the eggs in the dressing, add the peppers, spring onions and gherkins
and mix everything well.
7 Salt the avocados and put the egg salad in half.
SALAD VARIATION
For a change, you can also fill the avocados with chicken salad. It makes
sense to use leftovers from the previous day. For example, you can use the
remains of an oven chicken with chili oil, fresh herbs, vinegar and
mayonnaise to conjure up a delicious chicken salad that goes wonderfully
with the avocados.

For dinner
200 g cauliflower
salt
pepper
50 g Gouda
200 g veal schnitzel
approx. 8 sage leaves
70 g Parma ham
40 g butter
For 2 people
40 min. Preparation
40 g of E.
30 g F
5 g carbohydrates
1 Preheat the oven to 180 ° (convection). Remove the greens from the
cauliflower, wash and cut into small florets.
2 Bring 1.5 liters of salted water to the boil and stir in the vegetable stock,
and boil the cauliflower in it for 5 minutes.
3 Drain and drain the cauliflower and place in an ovenproof dish. Season
with salt, pepper and nutmeg.
4 Grate the Gouda cheese and spread it over the cauliflower. Bake in the
middle of the oven for about 20 minutes.
5 Beat the veal schnitzel lightly. Salt carefully and cover evenly with the
sage leaves.
6 Place the Parma ham on top of the veal escalope, fold it down on the sides
and press down so that the ham sticks firmly to the escalope.
7 Heat the butter in a pan and fry the veal schnitzel with the ham side
facing down for approx. 3 minutes. Then fry on the meat side for 2
minutes. Pour the melted butter over the top again and again.
8 Use a spoon to spread the sage-flavored butter evenly over the cauliflower
and serve the cauliflower with the veal schnitzel.
VARIANTS
Instead of veal, you can also use chicken breast fillet or pork schnitzel for
the Saltimbocca. The amount of calories is then of course slightly
changed. Instead of the cauliflower, green beans, peas or fried carrots also
taste very good.
DAY 27

For lunch
4 slices of bacon
40 g Gouda
50 g Emmentaler
salt
pepper
½ teaspoon cumin
1 sprig of coriander green
½ teaspoon sweet paprika powder
50 g almond flour
1 egg
30 g cream
For 2 people
20 min. Preparation
33 g E.
38 g F
4 g carbohydrates
Bake for 20 minutes
1 Preheat the oven to 180 ° (convection). Fry the bacon slices in a pan, then
remove them from the pan.
2 Put the cream cheese in the pan and let it melt in the bacon fat over low
heat.
Grate 3 Gouda and Emmental cheese. Remove the pan from the plate and
quickly stir the cheese into the cream cheese.
4 Wash the coriander, shake it dry, chop it and mix it with the spices.
5 Add the almond flour, egg and cream to the cheese mixture and stir
well. Chop the peppers and mix with the batter.
6 Crumble the bacon slices over the dough and mix everything well.
7 Spread the batter evenly on the muffin tins so that they are about half
full. Bake the muffins in the middle of the oven for 20 minutes.
VARIANTS
Experiment with the cheeses: if you use grated Parmesan instead of Gouda,
the cheese taste will be more intense. Instead of natural cream cheese, for
example, fresh cheese with a paprika aroma tastes better.

For dinner
300 g white radish
3 tbsp tomato paste
3 tbsp herb vinegar
1 teaspoon curry powder

salt
Liquid sweetener
10 g butter
200 g fine sausages
40 g coconut fat
For 2 people
40 min. Preparation
17 g E.
55 g F
6 g carbohydrates
1 Peel the radish with a peeler and cut into sticks about the size of a finger.
2 Mix the tomato paste with the herb vinegar in a small bowl, mix in about
half of the curry powder and season the ketchup with salt and liquid
sweetener.
3 Heat the butter in a pan and sear the sausages on all sides over a medium
heat.
4 Heat the coconut oil in a deep pan. Carefully place the radish sticks in the
hot fat and deep-fry until they are golden brown and crispy.
5 Arrange the sausages together with the curry tomato sauce and sprinkle
with the rest of the curry powder.
6 Remove the radish fries from the hot fat and season with a lot of
salt. Serve quickly to keep them crispy.
THAT FITS
As with classic French fries, radish fries also go well with ketchup and
mayonnaise. It is best to make ketchup yourself, as what you buy usually
contains a lot of sugar. The way to make ketchup yourself, as described in
the recipe, is particularly quick and easy. If you have more time, you can of
course also prepare the ketchup from fresh tomatoes.
DAY 28
Congratulation! You have reached the goal of your four-week diet
change. Your body has adjusted to fat metabolism, efficiently producing
ketones and using them as a source of energy. Now is the time to take your
measurements, take photos and compare the results.
Even more than your body, your attitude towards food has probably
changed. The extremely prolonged feeling of satiety and constant energy
have meanwhile become normal for you.
However, those four weeks were just the beginning. Stay true to the LCHF
diet. You can vary many of the suggested recipes again and again so that
your diet will not be boring in the future and enjoyment will not be
neglected.
TACO SALAD
For lunch
4 slices of bacon
1 small onion
1 clove of garlic
pepper
salt
½ teaspoon cumin
50 g iceberg lettuce
40 g Gouda
80 g sour cream
For 2 people
20 min. Preparation
31 g E.
41 g F
5 g carbohydrates
1 Cut the bacon slices into small pieces and leave the fat in a hot pan.
2 Peel the onion, cut into cubes and add to the bacon. Peel and squeeze the
garlic.
3 Push the onion cubes to the edge of the pan as soon as they are
translucent. Pepper and salt the minced meat in one piece and sear it on
both sides in the middle of the pan.
4 Chop the minced meat if it has a crispy crust. Wash the coriander, shake
dry and cut into small pieces. Add the spices and coriander to the meat and
stir well.
5 Wash the iceberg lettuce, drain and cut into strips.
6 Grate the cheese, add to the minced meat in the pan and stir, then add the
lettuce.
7 Put the pan's contents in a bowl, let cool down briefly and serve mixed
with the sour cream.

For dinner
400 g rump steak
100 g Lollo Rosso
100 g brown mushrooms
100 g cucumber
¼ bunch of chives
1 sprig of parsley
3 tbsp olive oil
3 tbsp herb vinegar
1 sprig of thyme
salt
pepper
40 g herb butter
For 2 people
20 min. Preparation
52 g E.
44 g F
4 g carbohydrates
1 Take the meat out of the refrigerator and let it reach room temperature.
2 Wash the Lollo Rosso, drain and cut into small pieces.
3 Clean the mushrooms and cut into slices. Wash the cucumber and cut it
into thin slices. Wash the peppers, cut in half, remove the white dividing
walls and seeds and cut into strips. Put everything for the Lollo Rosso in a
bowl.
4 Coarsely slice the parmesan into chips. Scatter the parmesan shavings
over the salad.
5 Wash the chives, parsley and thyme, shake dry and cut into small pieces
or pluck the leaves off. Mix 2 tablespoons of olive oil with the vinegar,
herbs, salt and pepper. Pour the dressing over the salad.
6 Heat the remaining olive oil in a pan. Cut into the steaks on the edge of
the fat, do not cut into the meat. Put the steaks in the pan and fry on both
sides for approx. 2 minutes.
7 Let the meat rest for 3 minutes. Arrange and season with salt and pepper
on the plate. Serve with the herb butter and the salad.
MEAT VARIANTS
Instead of rump steak, you can also use fillet steak or hip steak. The steaks
should never be thinner than 2.5 centimeters, 3 centimeters are even better.

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Table of Contents

Low Carb High Fat for Beginners :

Author: Larry Allen

DIETS AND THEIR PROSPECTS FOR SUCCESS

Positive effects of ketosis - avoidance of oxidative stress

LOSE WEIGHT IN KETOSE

No need to do without: Combine low-fat foods, for example, with a

GOOD PLANNING IS THE MISSION

CHIA CREAM PUDDING

250 g quark (20% fat in dry matter)

200 g almond flour

1 tbsp baking powder

70 g chocolate (70% cocoa content)

200 g quark (20% fat in dry matter)

100 g cream cheese

200 g unpeeled almonds

Sweetener of your choice

For approx. 1 l almond milk

Leaf salads 1 gram

White cabbage 4 grams

sugar snap 6 grams

Kidney beans 18 grams

100 g almond flour

1 teaspoon baking powder

30 g macadamia nuts (salted)

Sweetness of your choice

1 teaspoon coconut oil

1 teaspoon pesto verde

1 tbsp olive oil

1 tbsp crème fraîche

100 g sheep cheese (feta)

2 stalks of coriander green

Approx. 420 kcal per serving

OMELET WITH VEGETABLES

freshly grated nutmeg

1 tbsp olive oil

WHITE SMOOTHIE WITH RAW EGG

Sweetener of your choice

Sweetener of your choice

ALMOND BUTTER SMOOTHIE

400 ml unsweetened almond drink

Sweetener of your choice

400 ml unsweetened almond drink

2 pinches of cinnamon powder

Sweetener of your choice

MACADAMIA CREAM SMOOTHIE

40 g roasted, unsalted macadamia nuts

2 handfuls of mint leaves

300 ml unsweetened almond drink

Sweetener of your choice

300 g mixed minced meat

3 teaspoons medium hot mustard

1 squirt of lemon juice

1 tbsp olive oil

SALMON WITH PARMESAN PANADE

400 g spinach leaves

freshly grated nutmeg

200 g Swiss chard (substitute spinach leaves)

100 g Gouda (alternatively Emmentaler)

400 g chicken breast fillet

100 ml coconut milk

2 teaspoons yellow curry paste (alternatively: curry powder)

½ small zucchino (100 g)