Low carb: lots of protein, few carbohydrates
For energy production, the body prefers carbohydrates – i.e. sugar. It doesn't take long to convert sugar, the energy gets directly into the blood and is quickly available to the brain and organs. If the body only gets a few carbohydrates, it converts fat from the reserves into ketones, which supply the organism with energy. The low-carb diet, also known as the high-protein diet, takes advantage of this mechanism. Instead of carbohydrate-rich foods, more and more protein, i.e. protein and fat from eggs, fish, meat, vegetables and dairy products, are on the plate. Only between 50 and 100 grams of carbohydrates per day are allowed. The proportion of protein should be 1.2 g per kilogram of body weight. Healthy fats, such as those found in olive oil, walnuts, and salmon, are allowed in moderation. You should avoid
- Peas, beans and lentils
- fat meat
- Cheese with a high fat content
- sugary fruit
Additional health benefits
In addition to weight reduction, the low-carb diet has other advantages. The energy supply of the brain and the organs remains constant, there are no large fluctuations, as is the case with the intake of sugar. It gets into the blood quickly, the blood sugar level rises, the body produces more insulin, which quickly breaks down the sugar again. And the next ravenous hunger attack threatens. A low-carbohydrate diet also improves inflammation levels, dyslipidemia and diabetes.
That's why proteins are so important
Protein is one of the body's central building blocks. It is a component of muscles and bones, but can also be found in hormones and the antibodies of the immune system. Proteins, like carbohydrates, also provide energy. However, they are much more complex and must first be converted by the body. This takes longer than with carbohydrates and provides the important satiety effect. The body needs more energy for this conversion process. The high protein or low carb diet is therefore ideal for losing weight quickly and without the well-known yo-yo effect. With good planning, it is possible to get enough protein from food. If you don't succeed, a protein shake can also be useful.
Also well supplied on the go
Unlike carbohydrates, protein-rich foods are not so easy to get on the go. So that you can always eat according to low-carb rules, it makes sense to pre-cook the meals and store them in suitable containers and take them to school or work. The Meal Prep trend comes from the fitness sector in the USA.Meal Prep is the abbreviation for "Meal preparation" and simply means meal preparation Meals are prepared and taken everywhere so that high-performance athletes can actually stick to their nutritional plans throughout the day. In this way, athletes are always supplied with the necessary nutrients. The method quickly found acceptance outside of the fitness sector.
With a meal prep kit, you can put together meals for a specific period of time, easily plan your shopping and pre-cook several days in one day. All dishes that can be easily warmed up are suitable as warm meals. The individual components are kept separate from each other and then put together at mealtime according to individual wishes. This way you can provide your body with enough protein. The taste doesn't fall by the wayside either, because a meal prep kit provides a lot of variety.
This is how healthy food is fun for children too
If Children sitting at the table, you should involve them in preparing the menu. If they are allowed to bring in their favorite dishes, they are usually quickly won over. The burger is low-carb if it consists of vegetables, and the vegetable-based Bolognese sauce tastes particularly good if the children are involved in the cooking. It is best if you put the meal prep work on a free afternoon. While it takes a little more work to cook all the dishes in one day, you save on the daily planning, cooking and washing up on the other days.
It's easier with a plan
If you want to pre-cook for several days, it makes sense to draw up a plan first. You choose a meal for each day and put together the necessary ingredients for the shopping list. You should make sure that at least a few components are interchangeable. For example, you can pre-cook different types of vegetables and then put them together according to your mood and mood: cauliflower is boiled once, used as a vegetable side dish on the first day, the next day or a few days later it is used as part of a casserole or cold in a salad. One day salmon is the star on the plate, the next day it's back in the power wrap. This is the only way to fully exploit the advantages of meal prep. In addition to the ingredients for the meals, this also includes having a set of meal prep boxes made of stainless steel in the house. Cooked dishes can be kept in the refrigerator for a few days if they are sealed airtight. Raw vegetable salads should be consumed within two days.
Stainless steel bento boxes
In Japan, it is traditional to precook meals and use them in to take to school or work. So-called bento boxes were specially developed for this purpose, which contain several compartments to keep the individual foods separate from each other during transport. We have special Meal Prep Boxes made of stainless steel from Sattvii. The specialist for stainless steel lunch boxes, stainless steel lunch boxes and meal prep boxes attaches great importance to environmental protection and sustainability. The lunch boxes made of high-quality stainless steel are produced in a CO2-neutral and sustainable manner. They are plastic-free and suitable for both adults and children. There are high-quality, leak-proof stainless steel lunch boxes in different sizes for school lunches or pre-cooked low-carb meal prep meals in the office.
For more information and The Sattvii team is at your disposal for information about the stainless steel bread and lunch box range. You can easily reach us using the contact form.