Weight loss is about portion and calorie control, but it’s not so much about eating less as eating differently. Carbohydrates and fat, long thought to be the enemies of weight loss are enjoying a new vogue in the ketogenic and high carb diet. Ketogenic good fats and unsaturated fatty acids are found to burn fat (that bad, white adipose fat that sags from bellies, buttocks, arms and legs, that is). And a high carb diet, rich in soluable fiber and insoluable resistant starch fiber, helps you feel full and lose weight. Good carbs burn slow and keep your body busy digesting and burning calories while feeling satisfied. That’s important because weight loss fails when the dieter is constantly hungry and obsessed with food. So here are high carb diet breakfast recipes with foods chockful of good fats, resistant starch fiber and protein.
High fiber sandwich breakfast recipes: Spread one tablespoon almond butter on light whole grain bread (35 calories per slice). Or mix PB2 peanut powder with Greek yogurt and spread on bread. Slice one barely ripe medium banana and place on whole grain bread. Sprinkle with cacao nibs, flaxseed, chia seed and sliced strawberries.
Superfood whole grain weight loss oatmeal: This is called oatmeal, but actually it’s a wondrous blend of good carbs, good fats, resistant starch fiber, protein and antioxidant superfoods. Use Bob’s Red Mill 10-Grain cereal but don’t cook it. High carb diet dishes are best served cold. If you must have hot cereal, don’t cook it to mush. You can also use Cheerios. Add berries, chia seed, cacao nibs, pumpkin seeds, walnuts and almonds. Blend cashew, flaxseed or almond milk with berry juice to sweeten. Slice barely ripe banana on top. Serve with milk.
High carb diet potato salad. Did you miss potatoes on your old diet? Well now you can have ’em! Cold potatoes are a great source of resistant starch fiber. Dice leftover cold cooked potatoes, yams and/or carrots. Add fresh sliced celery, green pepper,scallion or onion. Season with Himalayan pink salt, cracked pepper, celery seed and dill. Blend with light olive oil mayonnaise. Or mix avocado, Greek yogurt, apple cider vinegar and olive oil. If you’re up for it, add high fiber good fats like pumpkin seeds and chia seeds.
Roasted plantain breakfast recipes. Saute peeled plantain in non-stick cooking spray. Or bake plantain in it’s own skin till tender. Serve with Greek yogurt or lowfat sour cream. Serve with cold beans and rice for super resistant starch fiber breakfast recipes. Mix white, red or garbanzo beans and brown rice with chopped cilantro, tomatoes, green peppers and onions. Add chopped mangoes or pineapple if desired. Season with cumin, salt and pepper.
High carb diet pancakes for weight loss. Start these breakfast recipes with oat or whole grain pancake mix or Bob’s Red Mill 7-Grain Pancake Mix. Add in your choice of: good quality granola, cranberries, pomegranate seeds, blueberries or strawberries, oat bran, sliced bananas, cooked corn, almonds, walnuts, chia seeds or flaxseed. Serve with pure maple syrup and light butter.
Bean and banana or plantain “burgers.” Mix white or red beans or mashed garbanzo beans with mashed plantain or banana. Form into balls and flatten like burgers. Fry in non-stick cooking spray. Serve with Greek yogurt for good fats.
Homemade granola: Blend dried oatmeal, walnuts, millet, sunflower seeds, pumpkin seeds, chia seeds and flaxseed. Add unsweetened coconut or cacao nibs if desired. Blend and PB2 peanut powder, almond or cashew milk and blue agave syrup. Pour over grain blend to coat. Spread in one layer and toast on low till crunchy. Serve with sliced bananas, chopped apples, strawberries or blueberries.