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Eating plan & Recipies

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How does it work

  • This eating plan works on the very simple principle of using your body’s natural ability to use the fat, it has stored up for that purpose, for energy.
  • Just like your body has a natural ability to store fat it also has the ability to use that fat for energy.
  • The best way to make sure this function works as efficiently as possible, to burn your body’s excess fat, is to restrict your carbohydrate intake as much as possible(less than 25g per day).
  • This eating plan gives you 3 tasty, healthy, carbohydrate restricted meals per day.

 

What can you expect to happen

  • It will take +/- 3 days for your body to switch over from burning carbohydrates for energy to burning fat for energy.
  • During these first few days some people do experience certain carbohydrate withdrawal symptoms which is perfectly normal.
  • These symptoms can include headaches, muscle pain and tiredness, they will go away as soon as your body switches over into ketosis (burning fat as the main fuel source for your body).
  • Once you have switched over females can expect to lose between 2kg and 5kg in the first week depending on your starting weight and there after your weight loss should stabilise at between 500g to 2kg per week, once again depending on your starting weight.
  • Men can expect to lose between 3kg and 8kg in their first week depending on their starting weight and there after it should stabilise at 1kg to 3kg per week.

 

What can you eat on this eating plan

  • It is very important that you eat only what is allowed according to the eating plan, with the optional toppings, snacks and salads.
  • It is very important that you eat only when you are hungry, one of the first positive effects of a low carbohydrate diet is that your body’s natural ability to tell you when it needs food starts working properly again.
  • Eat slowly to give your body the opportunity to process the food and tell you when it is full.
  • Only eat the salads you are allowed to eat with your meals and if you get hungry between meals eat one of the snacks you are allowed to eat from the list below.
  • Snacks you are allowed to eat between meals:
    • Biltong (35g – 50g portion),
    • Nuts (pecans, macadamias, Brazils, almonds are the best as they are low in carbs – nuts must be raw) (35g – 50g portion),
    • Pork crackling (30g portion),
    • Cheese (25g to 35g portion) (any un-processed cheese is acceptable),
    • Olives (6 – 8) Make up some of these snacks in portions and keep them in your desk at work, your car, your house, etc. and eat one portion at a time if you get hungry between meals.

 

What you are not allowed to eat

  • No refined carbohydrates like flour and sugar or products that contain these.
  • No nutritive sweeteners including sucrose, fructose, glucose, or any other sweetener that ends in –ose.
  • No fruit, dried fruit or fruit juices.
  • No starchy vegetables like potatoes, sweet potatoes, etc.
  • No diet or light products as these are usually packed with carbohydrates.

 

What can you drink on this eating plan

  • For the very best results you should drink only water, still or sparkling or Vita-Frut.
  • If you do not want to drink only water the following drinks are allowed:
  • Coffee or tea (caffeine free is best). Not more than 2 cups per day and use only cream in them not milk if possible – if you use milk use full cream or skimmed, not fat free) and if you want to, the non-nutritive sweetener of your choice (xylitol, erythritol, stevia).
  • Just keep in mind that if any of these are sweetened, even with a non-nutritive artificial sweetener, it will slow down your weight loss as your body will recognise the sweet taste as sugar, and while it is waiting for that sugar to get into your bloodstream it will stop burning fat and slow down your weight loss.
  • No alcohol. Alcohol is burned for energy by your body and while there is alcohol in your system it will not burn fat for energy and it will slow down your weight loss.

 

DAY

BREAKFAST

LUNCH

DINNER

1

Low carb toast with toppings of choice

Low carb pancakes (2)

Resistant starch Pasta Kit white wine sauce with side salad / veggies

2

Breakfast Pita

Low carb Pie

Low carb pizza with optional side salad

3

Low carb toast with toppings of your choice *

Low carb Burger bun with beef burger patty or filling of choice

Beef Lasagna (Resistant starch) with optional side salad

4

Low carb Burger bun with cheese and “sugar free” jam of choice

Low carb Sausage Rolls Chicken

Resistant starch Pasta Kit White wine sauce with side salad / veggies

5

Low carb toast with toppings of your choice

Low carb Pita with filling of choice

Low carb Pie with optional side salad

6

Breakfast Pita

Chicken Lasagna (Resistant starch) with optional side salad

Low carb pizza with optional side salad

7

Low carb pancakes (2)

Low carb Burger bun with chicken burger patty or filling of choice

Beef Lasagne (Resistant starch) with optional side salad

 

TOPPINGS / FILLINGS/ RECIPIES

 

Breakfast toast:

  • (0.8 g carbs per slice) Place 2 bread slices in toaster for 20 – 30 seconds.
  • Butter toast with real butter only (no margarine or low fat spreads).
  • Add any of the below toppings or additions:
  • Butter, Grated cheese (Cheddar or Gouda), Eggs (scrambled, fried, poached or boiled), Bacon, and Minute steak, Chicken breast, Haddock, Savoury mince.

 

Breakfast Pita:

  • 2 scrambled eggs.
  • Fry chopped bacon.
  • Stir on pan over low heat: Grated cheddar cheese and 25ml cream until cheese melts and cream thickens.
  • Fill pita.

 

Sandwiches / Burger buns:

  • (0.8g carbs per slice) For regular sandwich or burger bun - butter 2 slices of bread, or both halves of burger bun
  • For toasted sandwich or bun – toast for 20 – 30 seconds then butter.
  • Add any of the below toppings on your sandwich / burger bun and serve with optional salad of your choice.
  • Regular sandwich can also be toasted in a flat toaster.
  • Sandwich fillings and toppings: Chicken + Low carb mayo, boiled egg + Low carb mayo, tuna + Low carb mayo, roast beef or pork, gherkins and English mustard, cheese, ham, cheese + tomato, bacon + egg/cheese.
 

Pies:

  • (5.4g carbs per pie) Remove Pie from freezer.
  • Allow to defrost for 15 minutes or overnight in fridge.
  • Heat in microwave for +/- 35 seconds or heat in oven for 5 – 7 minutes. Serve with optional sauce and salad of your choice.

 

Pizza (plain base):

  • (0.5g carbs per slice (base only)) Preheat oven to 200 degrees. Remove pizza base from packaging and place on a flat tray.
  • Remove pizza base from packaging and place on a flat tray.

Make a tomato base by mixing 2 teaspoons of tomato paste with 1 teaspoon of water.

  • Add a pinch of mixed herbs and half a teaspoon of xylitol. Spread on pizza base.
  • Top with 100g of grated Cheddar, Gouda or Mozzarella cheese (or a combination) plus any of the toppings from the list below.
  • Bake on 200 degrees in the oven for 6 – 9 minutes. Serve with the salad of your choice. Optional Pizza toppings: Chicken, steak, bacon, biltong, mushrooms, asparagus, peppers, onion, garlic, chilli, olives, salami, ham, savoury mince, cheddar cheese, mozzarella cheese, feta cheese spinach.
 

Oven ready Pizza:

  • Pre-heat oven to 200 degrees.
  • Place on baking sheet.
  • If frozen, bake for + - 12 minutes. If defrosted bake for + - 7 minutes.

 

Burger Bun:

  • (+/- 3.1g carbs per burger)
  • Slice open and place both sides of Burger Bun in toaster for 20 to 30 seconds. Butter on sides.
  • Cook a 150g pure beef burger patty, flattened chicken breast or thinly sliced rump steak to taste. Make a burger sauce by adding together 1 tsp mayo + 1tsp tomato sauce + 1⁄2 tsp mustard sauce + 1⁄4 tsp chilli sauce (optional).
  • Assemble burger adding any of the following to taste – fried onion, grated cheese, bacon, gherkins, lettuce, tomato and top with burger sauce.

 

Lasagne:

  • (2.3g carbs per portion) Preheat oven to 200 degrees.
  • Remove paper lid and place on a flat tray.
  • Bake for 12 – 15 minutes.
  • Allow to stand for 5 minutes before serving with salad of your choice.

 

SALADS AND SALAD DRESSINGS

You are allowed to use any of the following on your salads:

  • mayonnaise (check the label and buy the one with the lowest carb count, not salad cream),
  • olive oil,
  • vinegar (all types except sweetened ones like balsamic),
  • Sour cream, Cream cheese (flavoured or plain).

 

Coleslaw:

  • Take one small cabbage and half a carrot.
  • Finely chop or grate everything.
  • Add 2 – 3 heaped tablespoons of mayonnaise.
  • Mix well and refrigerate for 1 hour before serving. (4 – 6 servings)

 

Carrot salad:

  • Take 4 medium carrots, peel and grate them on the smallest grater teeth you have.
  • Add half a chopped green pepper (optional).
  • For the dressing take tablespoons of hot water, add 1 – 2 tsp xylitol sweetener to the water and mix well.
  • Refrigerate for 1 hour before serving. (4 – 6 servings).

 

Spinach, egg and bacon salad:

  • Wash and remove the stems from one bunch of spinach or use a packet of baby spinach.
  • Boil 3 – 4 eggs until hard, peel them and cut into quarters.
  • Fry 4 – 6 rashers of bacon until crispy and chop them up.
  • Make a salad dressing with 2 tablespoons of mayonnaise, 2 tablespoons of sour cream and 1 tablespoon of chopped chives, mix well and pour over salad just before serving. (4 – 6 servings)

 

Broccoli and cheese salad:

  • Cut one head of broccoli into pieces.
  • Boil in salted water for 2 – 3 minutes.
  • Allow to cool slightly and dry. Grate 75g of cheddar cheese and add to the broccoli.
  • Add 2 - 3 tables of full fat cream cheese and mix well.
  • Refrigerate for one hour before serving. (4 – 6 servings)

 

Cucumber salad:

  • Take one English cucumber and cut into pieces.
  • Add 2 tablespoons of sour cream, one tablespoon of mayonnaise and 1 tablespoon of vinegar.
  • Add salt and pepper to taste. Mix well and serve. (4 – 6 servings)

 

Mushroom salad:

  • Clean 250g mushrooms and slice them up.
  • Add one chopped red pepper.
  • Make a thousand island dressing by combining 3 tablespoons of mayonnaise, 1⁄2 teaspoon of tomato paste, 1⁄4 teaspoon of English mustard, a few drops of tabasco sauce, 1 tablespoon of vinegar and 1tsp xylitol sweetener.
  • Add to the mushrooms and peppers, mix well and serve. (4 – 6 portions)

 

Cauliflower and egg salad:

  • Cut one head of cauliflower into pieces.
  • Boil in salted water for 2 – 3 minutes.
  • Allow to cool and dry. Boil 2 – 3 eggs until hard, peel and chop up.
  • Add optional one tablespoon of chopped onion.
  • Add 3 tablespoons of mayonnaise and mix well.
  • Refrigerate for one hour before serving (4 – 6 servings)

 

Green salad:

  • Wash one small head of lettuce and slice / tear into small pieces.
  • Slice a quarter English cucumber into pieces.
  • Slice 4-6 baby tomatoes into quarters.
  • Slice up one green, red or yellow pepper (optional).
  • Add 4 – 8 slices of onion rings (optional).
  • Add salad dressings from the list above to taste. (4 – 6 servings)

 

Greek salad:

  • Add 75g of feta cheese and 10 – 12 olives to the green salad.
  • Cheese salad: Add 75g of the cheese of your choice to the green salad.
 

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Product Order Form

For orders outside Gauteng:

Request a delivery quote if you live outside Gauteng as products should be kept frozen.

Download and complete the Product Order Form, and email it to us for a quote.

Shipping / Delivery

Courier to Gauteng and surrounding areas Gauteng / Brits / Rustenburg / Pretoria /Johannesburg / Springs /Nigel / Parys 

Cost R 99 per box - maximum box size 45 X 30 X 30 cm 

Delivery of in-stock products typically within 1 to 2 working days - for further afield areas please contact us for a quote on courier fees Robert - (+27) 072 024 9448 .


Alternative: Self collect from our premises: Low Carb Factory, 16 Greenwood Crescent, Lynnwood Ridge, Pretoria, Gauteng, 0081, South Africa

Self collect orders will be kept available for 7 days - kindly contact LCF to make alternative arrangement if you cannot collect within 7 days


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Resistant Starch Pasta

What is resistant starch pasta: Resistant starch pasta is made using ingredients that is low in carbohydrates, a cooking and cooling process that converts traditional carbohydrates into resistant starch and portion adjustment which gives you a pasta meal with at least 75% less digestible carbohydrates than a traditional pasta meal.

Health benefits of resistant starch: Preferentially feeds good bacteria and promotes greater butyrate production than other prebiotics. Improves gut function. Reduces fasting blood sugar. Improves insulin sensitivity. Lowers blood glucose response to food. Increases satiety. Improves metabolic health.

Heating instructions

Keep products frozen if not consumed straight away (no preservatives)

View heating instructions