Dr Michael Mosley discusses low carb meals
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Cutting carbs can be harder than people think but Dr Michael Mosley has a handy solution – three tasty alternatives that will help them lose weight quicker. While his Fast 800 diet plan offers a rapid weight loss approach, he has acknowledged dieting isn’t easy.
While people will drop weight quickly and be “less likely” to be tormented by hunger and cravings, changing from a high-carb diet to a low-carb diet will be sure to have an impact on slimmers.
But Dr Mosley noted that once a person has dedicated themselves to shedding the pounds, they “must make that commitment”.
This means staying away from sugary puddings and eating “much less” food than they’re used to.
But he revealed there is a positive. He said: “The good news is I have used the latest scientific thinking on appetite and fat metabolism.”
His new formula is based on eating more protein and fewer carbs, meaning the pounds that are lost will be the stubborn, difficult-to-shift fat and not muscle.
He explained that carbs come in three forms in the average diet: sugars, starchy foods and fruit.
He said: “To achieve ketosis, you have to stop feeding your body sugar or carbs that easily raise your blood sugar.
“So for the first phase of the diet, carb-rich bread, cereals, cakes, biscuits, pasta and potatoes are off the table and out of the house. Even a biscuit or a small chocolate bar could be enough to tip your body out of ketosis,” he warned.
The diet guru also recommended, in the initial rapid weight loss stage, avoiding starchy vegetables and most fruits, except berries.
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“But that doesn’t mean you can’t indulge in meals which are just as satisfying as carbohydrate-rich dishes,” he said.
To help people out, he shared some “clever, calorie-counted, nutritious recipes” to keep slimmers feeling full and satisfied before adding: “There’s no reason to miss classic carbs at all!”
Dr Mosley’s tasty no-carb alternatives include:
Flourless ham, cheese and spinach muffins
55g cream cheese
Four medium free-range eggs
30g ground almonds
Three-quarters tsp baking powder
50g Gruyere or Cheddar, grated
50g ham, roughly chopped
One block frozen spinach, 50g approx, defrosted and excess liquid squeezed out
Preheat the oven to 200C/ 180C fan/gas six.
Line a muffin tray with six muffin cases.
Place the cream cheese, eggs, ground almonds and baking powder in a medium bowl and whisk until smooth.
Stir in the remaining ingredients and season with salt and freshly ground black pepper.
Pour into the prepared muffin tin and bake for 15 minutes.
Pear and raspberry crumble
Per serving: 193.5kcals, 4g protein, 9g carbs
100g fresh or frozen raspberries
Two pear halves from a can, drained and sliced
25g dark chocolate, cut into small chunks
25g desiccated coconut
50g broken walnuts
Two tbsp Greek yoghurt
Preheat the oven 190C/fan 170C/gas five.
Divide the raspberries between two ramekins and top each pile with a half pear.
Scatter the chocolate chunks, coconut and walnuts over the top and bake in the oven for 10 minutes until warmed through and the nuts are just toasted.
Serve with yoghurt.
Tomato, chorizo and mozzarella pizza with rocket dough
Per serving: 313kcals, 9.6g protein, 12g carbs
Topping per serving: 160kcals, 12g protein, 2g carbs
Makes five pizza bases
Topping for one
140g ground almonds
60g psyllium husk
Two tsp baking powder
One tsp fine sea salt
Three egg whites
200ml warm water
50ml olive oil
Two tsp cider vinegar
For the topping
One tsp tomato puree
15g chorizo diced
One-quarter ball mozzarella, torn
One-half tsp dried oregano
A small handful of rocket
Preheat the oven to 200C/ fan 180C/gas six.
Mix all the dry ingredients together in a bowl and add the egg whites, warm water, olive oil and cider vinegar and give it all a quick mix until well combined into a dough-like ball.
With a few drops of olive oil, divide the mixture into five balls, placing one ball on a piece of non-stick baking paper and put another piece of baking paper on top.
Press down, then use a rolling pin to roll out the base until it is 1-2mm thick.
Repeat with the remaining balls or store them in the fridge or freezer for another day.
Transfer the non-stick baking paper to a baking sheet, then spread with the tomato puree and scatter the chorizo and mozzarella over the top.
Sprinkle with the oregano and season with salt and freshly ground black pepper.
Bake for 15 minutes, or until the pizza is just crispy and golden brown around the edges.
Scatter with rocket and fill half the plate with salad.
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