A lot of incomplete or questionable information is circulating about the low-carbohydrate diet, also known as the low-carb diet. That's why I want to share with you all the scientifically proven facts about this popular diet.
After reading this article, you will know EVERYTHING you need to know about the low carb diet! If you want, you can go directly to the food list , week's menu or recipes .
Here's what you'll find out:
What proportion of carbohydrates to respect to burn as much fat as possible on a low-carbohydrate diet
6 possible dangers of a very low carbohydrate diet
What are the good and bad carbohydrates (+ list of foods)
What a weekly low-carb diet menu looks like
9 delicious and fast low carb diet recipes
Do you want an example of a slimming menu, along with the recipes and the shopping list? Click here and I'll send it to you for free.
Content of the article
What is a low carbohydrate diet (Low Carb Diet)?
Why follow a low carb diet?
What makes you fat: fats or carbohydrates?
Why does a low carb diet cause weight loss?
What are our daily carbohydrate needs?
Burns sugars and burns fat
3 types of low-carb diets (low carb diet) and their effectiveness
6 potential dangers of an extremely low-carb diet
Benefits of a low-carb diet
Cons of a low-carb diet
Where exactly are the carbohydrates?
Want to follow a low carb diet? Use this food list
Recap: bad carbs
Recap: good carbs
Low carb menu and recipes (low in carbohydrates)
Low-carb diet: one-week menu
9 delicious low carb recipes (low carb diet)
Lose extra pounds and belly fat quickly with easy-to-use slimming recipes
What is a low carbohydrate diet (Low Carb Diet)?
A low carbohydrate diet (or hypoglucidic diet or low carb diet ) is a diet that limits the intake of carbohydrates and replaces them with fats and proteins. Often this involves replacing processed carbohydrates such as cakes, candies, sodas, white bread, white rice, pasta, and processed potato products.
Defining what a low-carb diet is, however, is rather complicated, because the term “poor” is anything but precise . On the internet, in any case, we rarely talk about the exact amount of carbohydrates to which to limit.
To determine what exactly a low-carb diet is, we'll raise a number of questions, including:
Why follow a low carb diet?
Do you gain weight from fat or carbohydrates?
What are our daily carbohydrate needs?
Good and bad carbs
What are the different types of low carb diets?
Are You Making These Avoidable Mistakes That Slow Weight Loss? Take the test and discover your “slimming IQ”.
Why follow a low carb diet?
The balance between macronutrients (carbohydrates, proteins and fats) has completely disappeared from the modern diet. The problem is, our carbohydrate intake has literally exploded!
A survey conducted in 2000 suggests that Westerners get around 55% of their energy from carbohydrates ( source ). This is particularly the case in France.
If we look at the hunter-gatherers of prehistoric times, we see that their carbohydrate consumption has never exceeded 40%. of their energy intake.
Take a look at the charts below to compare the macronutrient proportions of hunter-gatherers and Western societies:
Moreover, these percentages can be misleading ...
Carbohydrates for hunter-gatherers came from natural sources (vegetables, fruits, nuts, seeds, etc.). In contrast, we in the West also eat processed carbohydrates, also known as refined carbohydrates or simple carbohydrates.
These are products such as cakes, candies, sodas, white bread, white rice, pasta, and processed potato products. I will discuss the dangers of such a diet a bit later in this article.
The consumption of processed carbohydrates has seen the most dramatic increase in the past decades . This for three main reasons:
Processed carbohydrates are not expensive to produce and therefore attract consumers
For decades, governments blamed excess weight on (saturated) fat
As sugar calls for sugar, food industry rides addictive effect of processed carbohydrates
In my opinion, governments and the food industry have turned our food upside down. The result: obesity and type 2 diabetes are taking their toll. Here is a graphic representation of this upheaval:
* Our diet originally included (almost) no refined carbohydrates. These are therefore not represented in the graph.
Summary : Never in the history of mankind have we consumed so many processed carbohydrates. We should restore the balance by replacing some of the carbohydrates we consume with protein, good fats, vegetables and fruits.
What makes you fat: fats or carbohydrates?
In 1972, the American cardiologist Robert Coleman Atkins came up with the idea of developing a diet that cut out carbohydrates. He replaced these with protein and (saturated) fat.
To date, most health authorities and the media deny his findings. According to them, fats remain the enemy, especially saturated fats like coconut oil and butter.
However, several meta-analyzes (a meta-analysis consists of bringing together different studies) reveal that saturated fatty acids are not dangerous ( source , source ).
A meta-analysis (comprising 53 studies) has shown that low-carbohydrate diets are much more effective in losing fat than low-fat diets ( source ). But that's not all: a low-carb diet is also easier to stick to than a low-fat diet ( source ).
A fact which, incidentally, had already been revealed in 1863, in the first successful diet book: Letter on Corpulence by William Banting. This book advised overweight or obese people to follow a low-carbohydrate diet, a method that most doctors of the time had adopted and which worked well.
Studies even show that by consuming 300 more calories per day, a low carbohydrate diet leads to 18% faster weight loss than a low fat diet ( source ).
Why does a low carb diet cause weight loss?
There are four main reasons for this:
It decreases the production of insulin, which only leads to the storage of fat at high levels
Eating more protein and fat increases feelings of fullness ( source )
Greater satiety leads to consuming fewer calories ( source )
The body is forced to switch from burning sugar (the glucose we get from carbohydrates) to burning fat
Seeing this list, you might want to jump into a zero-carb diet right away.
However, I advise against it: it is NEVER smart to completely exclude a macronutrient from your diet.
Summary : In addition to being about twice as effective as a low fat diet, a low carbohydrate diet is easier to follow.
Do you want an example of a slimming menu, along with the recipes and the shopping list? Click here and I'll send it to you for free.
What are our daily carbohydrate needs?
According to the National Health Nutrition Program, carbohydrates should represent more than 50% of our energy intake ( source ).
This claim, however, has no proven scientific basis. Should we therefore take it at face value?
It's not the kind of house ...
When we know the weight of the grain industry, we can wonder about the influence of agri-food lobbies.
Let's continue our research ...
The Institute of Medicine advises consuming 130g of carbohydrates per day. According to the institute, this is the minimum daily dose of glucose needed by the brain. I haven't found any studies to support this claim, but at least here an explanation is provided.
However, this is not entirely correct.
Some neurons in the brain can only function on glucose, but other parts of the brain work very well by obtaining their energy from ketones (a byproduct of fat burning).
If your diet is low in carbohydrates, parts of your brain will get their energy from ketones instead of glucose.
Research even shows that if you follow a zero-carb diet , your body is able to produce glucose from protein and fat through a process known as gluconeogenesis ( source ). However, this is a very cumbersome process that I do not advise you to continue.
Summary: In theory, we don't need carbohydrates at all. A little later in this article, however, I will tell you what dangers lie behind an extremely low-carb diet.
Burns sugars and burns fat
Most of our contemporaries are addicted to sugar.
I am not saying this to offend anyone. Let's say it's humor with a grain of truth.
When I say sugar junkies, I mean people get their energy from glucose (which comes from carbohydrates) continuously.
Most of our contemporaries are “sugar addicts”.
This is because we eat carbohydrates all day long. Result: We hardly burn fat. This is because it is much easier for the body to make energy from glucose than from fat.
I'm going to teach you something that will undoubtedly change the way you think about carbohydrates, especially processed carbs, forever.
As soon as you take in carbohydrates, your body IMMEDIATELY starts drawing energy from sugar and stops burning fat ... EXCEPT after exercising! ( source )
Do you know where the carbs are going in this case?
I hope so ... Because if you want to burn fat, there are two rules to follow:
Eat little or no processed carbohydrates throughout the day
Fill up on carbohydrates after exercise!
Result: You will turn into a fat burning machine!
Don't you exercise every day (or never even do)? Before you eat carbohydrates, spend a few minutes jumping, dancing, doing push-ups, or any other exercise.
To start burning fat instead of sugar, the body needs a period of adaptation, which usually lasts 1 to 2 weeks. You may experience nausea or lack of energy. Take this as a good sign!
The reason this adjustment period is so long is that by eating carbohydrates continuously for years, your body has unlearned fat burning.
It's like you have the license but haven't driven for years. You then need to collect everything you have learned.
Burning fat can lead to bad breath. Ketones, a fat burning byproduct, don't smell very good.
Summary : Most of our contemporaries burn sugars exclusively and do not burn fat, because they continuously consume sugars and carbohydrates.
3 types of low-carb diets (low carb diet) and their effectiveness
Normal low carbohydrate diet: 100-150 g per day
This is my idea of a "normal" low carb diet. In fact, the term "original" is more appropriate. This value corresponds to a return to the amount of carbohydrates consumed by hunter-gatherer societies.
You can still eat fruits, nuts, seeds, and a serving of carbohydrates (oats, quinoa, buckwheat, etc.) every now and then. You can also eat some bread, pasta, potatoes or rice every day.
In short, this diet allows you to continue to enjoy a number of high carbohydrate products while losing fat.
Intensive low-carbohydrate diet: 50-100 g per day
Here, we go a little further. Your only sources of carbohydrate are vegetables, fruits, nuts, seeds, and a serving of oats. Pasta, potatoes and rice are practically excluded.
They will only be added in very small doses, to a salad, for example.
Extremely low carbohydrate diet: 20-50 g per day
This is the most extreme variant.
You can only eat products that are very low in carbohydrates, such as vegetables, nuts, and seeds. You can possibly eat a piece of fruit, but very low in carbohydrates. Exit bananas, for example.
It is the form of low carb diet that offers the best results in terms of fat burning!
What should we think about it? Take a look at the graph below, based on this study .
Here's how to read this graph:
Each dark gray bar represents a study participant who lost weight
The black bar is the overall average for adults and adolescents
Here is the detail of the method adopted and the results:
This study covers a 12-week interventional study in adults and adolescents.
The low-carbohydrate diet leads to significantly more weight loss than the low-fat diet (don't forget the water loss that the low-carbohydrate diet causes)
On average, adults in the low carb group lost between 9.9 kilograms and 9.3 kilograms, that is, 0.8 kilograms per week (in some cases, a loss of 1.5 kilograms was observed). per week !)
Note that people in the low carb group likely lost a greater percentage of body fat than the low fat diet group!
Here is a graph made from a study in which one group on a low-carb diet (bottom curve) lost 7.8 pounds, while the other group, on a low-fat diet, lost 6.4 kilos ( source ).
As this study lasted 8 weeks, participants on a low-carbohydrate diet lost almost 1 kilo per week!
This form of diet is also recommended for people with type 2 diabetes. In most cases, this diet allows them to reverse the effects of their disease within 8 weeks ( source ).
Summary : An extremely low carbohydrate diet can lose around 1 pound per week. In some cases, there is even a weight loss of 1.5 kilograms per week.
However, an extremely low carbohydrate diet hides some potential dangers ...
6 potential dangers of an extremely low-carb diet
As we saw earlier, the body does not necessarily need carbohydrates to produce glucose. It can also produce glucose from protein or fat.
In addition, there are peoples such as the Inuit and the Maasai, for whom access to foods of plant origin is very limited, but who enjoy excellent health ( source ). The photo on the right is of an Inuit family.
In practice, the experience of some Westerners is different. This is because there are a number of side effects associated with following a low carbohydrate diet.
Adverse reaction # 1: Fatigue and lethargy
Some people report a (serious) lack of energy when they eat very little carbohydrate. Sometimes the problem is they still have to get used to the diet. However, there are also people who feel tired and lethargic in the long run.
That said, we meet people whose experience is positive. They may be people who play little sport. It's up to you to see how far you can go, but I still recommend following a normal low-carb diet, which provides 100-150g of carbohydrate per day.
Adverse reaction # 2: Psychological disorders
In the long run, an extremely low carbohydrate diet can lead to psychological problems.
Compared to high-carbohydrate diets, such a diet would impair cognitive function related to working memory ( source ).
Adverse reaction # 3: Muscle pain
People who perform explosive strength training exercises (eg, weightlifters) report reduced muscle recovery capacity ( source ).
This is because eating carbohydrates stimulates the production of growth hormones, such as the human growth hormone hGH. During an extremely low carbohydrate diet, the amount of these hormones drops.
If you don't do weight training, you won't have this problem.
Adverse effect # 4: Too little fruit consumption
Fruits contain a number of carbohydrates. For example, bananas contain 20g of carbohydrate per 100g, apples 14g, and strawberries 8g. Generally, the carbohydrate content of vegetables is lower. For example, 100g of broccoli contains 7g of carbohydrate.
More and more people are worried about putting on weight because of fruits because they contain a lot of sugars. Truth be told, studies show that eating fruit can make you lose weight. Each 100g serving of fruit per day will cause you to lose 300g after 6 months, regardless of what you eat, whether you exercise or not ( source ). In the cited study, vegetables allowed for even greater weight loss.
If we look purely at health, it turns out, according to studies, that the risk of premature death (for example, from cancer) is lowest in individuals who eat 300 g of fruits and 375 g of vegetables per day ( source , source ).
A simple green smoothie already contains a healthy dose of carbohydrates.
You just need to mix 300 g of fruit including 100 g of bananas, 100 g of apples, 100 g of strawberries. That already gives you 45g of carbohydrate. A few vegetables, a few nuts and a few seeds and you are well over the 50 g daily.
In short, an extremely low-carbohydrate diet (20-50g of carbohydrates per day) is not getting enough fruit, which means you will be lacking in essential nutrients.
Did you know that in 2005, the Australian authorities launched a campaign called "Go for 2 + 5"? She recommends eating 2 servings of fruit (300 g) and 5 servings of vegetables per day (375 g). This is what is called speaking honestly to citizens! By comparison, Santé Publique France recommends 5 servings of fruits and vegetables per day, knowing that one serving is the equivalent of 80 g to 100 g.
Adverse reaction # 5: Irregular menstrual cycles
Following an extreme low carb diet exposes you to an irregular menstrual cycle or even amenorrhea.
We speak of amenorrhea after 3 months of absence of menstruation. This problem can occur if you eat too few calories, eat too few carbohydrates, lose weight, or under stress or excessive physical activity ( source ).
Amenorrhea is due to the drop in the levels of different hormones, like the hormone GnRH, which triggers the menstrual cycle ( source ).
The evidence that an extremely low carbohydrate diet leads to menstruation problems remains limited. In addition, the problems observed mainly arise after a prolonged diet ( source ).
Adverse reaction # 6: Hypothyroidism
Eating really very few carbohydrates can lead to hypothyroidism. In the absence of carbohydrates, the body does not produce enough insulin.
Certainly, insulin is the hormone responsible for fat storage, but this only when it is found in too large quantities. In fact, insulin has many other functions.
Hypothyroidism causes metabolism to slow down.
Note that these side effects are for extremely low carbohydrate diets, not moderate diets.
To remember
Here are some things to keep in mind when following a low-carb diet.
1 - Lack of energy
Some people think a low-carb diet will give them more energy, but feel terrible for the first week or two.
This is hardly surprising: your body has to adapt to your new diet. As you eat less carbohydrates, your body is forced to burn fat. This adaptation period lasts 1 or 2 weeks.
So don't be surprised if you don't feel very well for a little while.
2 - rapid weight loss
During the first week of a low-carb diet, you may lose a lot of weight. However, it is mostly water / liquid and not fat.
This is because during the first week your glycogen (sugar reserve) is depleted. As glycogen retains water, the loss of glycogen is accompanied by the loss of this water. The kidneys also lose water ( source ).
It is only after the first week that you will start to burn fat.
3 - The low carbohydrate diet ... is not a diet
The low carb diet should not be viewed as a diet. A diet is a temporary adjustment, the results of which are invariably temporary.
Better to think of the low-carb diet as a way of life rather than a diet.
Benefits of a low-carb diet
In summary, a low-carb diet has the following benefits:
A very stable blood sugar level
No bar shots after meals
Greater satiety and therefore less feelings of hunger
A constant energy level
Easier to maintain than low fat diets
More effective than low fat diets
The body starts to burn fat!
Cons of a low-carb diet
In summary, a low-carb diet has the following drawbacks:
Difficult to hold for the first or two weeks
Bad breath from ketones
The 6 potential dangers (already mentioned)
Where exactly are the carbohydrates?
This is a trick question!
Did you know that carbohydrates are actually very good for you?
I'm aware that I'm confusing you… but I'm going to clarify all of this.
Vegetables, fruits, nuts and seeds also contain carbohydrates! These are natural sources of carbohydrates.
These are to be distinguished from processed carbohydrates. The major downside to processed carbohydrates is that they are stripped of their fiber, yet it's the same fiber that slows the rise in blood sugar.
On the other hand, processed carbohydrates contain fewer vitamins and minerals. Examples of processed carbohydrates include cookies, candies, soft drinks, white bread, white rice, pasta, and processed potato products.
In addition to distinguishing between processed and unprocessed carbohydrates, we must also differentiate between fast sugars and slow sugars.
In popular parlance, carbohydrates often refer to slow sugars. However, fast sugars also belong to carbohydrates.
The difference between the two is the rate at which the product affects blood sugar. The faster it increases, the more insulin production increases, and the greater the risk of storing fat.
Here are some examples of simple sugars found in many products:
Sucrose (regular table sugar)
Lactose (milk sugar)
Fructose (fruit sugar)
Etc.
In fact, any ingredient that contains the word sugar, ends in "ose", or contains the word molasses or syrup is part of the fast sugars. Sugar is hidden under many pseudonyms that are best avoided.
“Slow carbs” often refers to foods high in starch. Unlike fast sugars, starch must first be processed by the body. This is why starchy foods are also called “slow sugars”.
Here are some examples of products rich in starch:
Cereals such as wheat, corn, rice, but also barley, oats, quinoa and buckwheat
Grain products such as pasta, bread, crackers, and puffed rice cakes
Root vegetables like potatoes and beets
Processed foods such as chips, cookies and cakes
Want to follow a low carb diet? Use this food list
Recap: bad carbs
I recommend that you avoid the following foods:
Fast sugars
Candies
Biscuits
Cakes
Desserts
Soft drinks
Cereals
Slow sugars
White bread
White rice
Non-complete pasta
Processed potato products
Recap: good carbs
I recommend that you get your carbohydrates from the following foods:
The best sources
Fruits - 3 units max. per day
Vegetables - at will
Nuts - a small handful max. per day
Seeds
In moderation (1-2 servings per day)
Oats
Quinoa / amaranth
Buckwheat
Millet
Barley
Sweet potato
Brown rice / basmati
The least possible
Bread (white)
Pasta
Potatoes
Rice (white)
Low carb menu and recipes (low in carbohydrates)
To help you lose weight, I offer you a week of menus adapted to a low carbohydrate diet and 9 delicious recipes. These recipes are for breakfast, lunch, and lunch / dinner.
Low-carb diet: one-week menu Days : Breakfast : Lunch : Lunch / supper: On Monday : Breakfast: Dark chocolate and grapefruit porridge Lunch: Herring and avocado salad Lunch / dinner: Carpaccio and brown rice Tuesday : Breakfast: Avocado smoothie Lunch: Oatmeal and pesto muffins Lunch / dinner: Tofu salad and turkey fillet Wednesday : Breakfast: Nut, blueberry and banana porridge Lunch: Vegetable omelet Lunch / dinner: Slimming Bible recipe of your choice Thursday: Breakfast: Pear and raspberry porridge Lunch: Broccoli soup Lunch / dinner: Steak and sweet potato Friday : Breakfast: Mushroom, broccoli and cumin omelet Lunch: Salmon lettuce, avocado and bean sprouts wrap Lunch / dinner: Braised leeks and chicken Saturday : Breakfast: Slow extract juice: lemon, pineapple, spinach and avocado Lunch: Minced meat wrap Lunch / dinner: Tuna fillet and steamed vegetables Sunday : Breakfast: Quinoa pancakes, dates and nuts Lunch: Apple salad Lunch / dinner: Cheat meal
9 delicious low carb recipes (low carb diet)
Here are 3 tasty recipes for each of the three meals: breakfast, lunch and dinner / super. These recipes can be found in the weeklong low carb menu above. Enjoy your meal !
Please note: all recipes are for 2 people!
3 recipes for a low-carb breakfast
Breakfast nº1: Mushroom, broccoli and cumin omelet
Ingredients:
2-4 organic eggs
300 g of broccoli
25g grated cumin cheese
100 g mixture of sliced mushrooms
2 tbsp olive
Preparation
Cook the broccoli al dente. Rinse it immediately under cold water.
Heat 1 tsp of olive oil in a small pan and add the mushrooms. Salt and pepper to taste.
Heat 1 tsp of olive oil in another pan and crack the eggs. Arrange the cheese, some of the broccoli and the mushroom mixture around the egg yolks.
Cook until the eggs coagulate and the cheese is melted and serve on two plates.
Garnish with the rest of the broccoli.
Breakfast nº2: Nut, blueberry and banana porridge
Ingredients:
400 ml of vegetable milk
100 g oatmeal
1 handful of fresh or frozen blueberries, washed
1 sliced banana
Preparation
Bring the vegetable milk to a boil and add the oatmeal. Simmer over low heat until thickened.
Turn off the heat and let sit for 5 minutes. Add the blueberries and bananas and mix.
Serve in bowls and add a little honey if desired.
Breakfast nº3: Pancakes with quinoa, dates and nuts
Ingredients:
500-750 ml of quinoa
500-750 ml of water
1 egg
1 handful of dates
1 handful of walnut kernels
Preparation
In a bowl, combine the quinoa, water and egg and stir vigorously until you get a smooth paste.
In a pan, heat a little coconut oil. Use half of the batter to make 1 pancake.
Serve the pancakes topped with dates and walnut kernels.
3 low-carb breakfast recipes
Lunch nº1: Roll of lettuce, salmon, avocado and bean sprouts
Ingredients:
1 head of iceberg lettuce
200 g smoked salmon
1 avocado
1 bell pepper, color of your choice
10 mushrooms
1 handful of bean sprouts
salt and pepper
Preparation
Slice the pepper and mushrooms and cut the avocado into pieces.
Finely chop the salmon.
Put all the ingredients in a bowl, salt and pepper and stir well.
Wash the iceberg lettuce and collect 6 beautiful leaves from the head.
Pour the mixture over the salad leaves and sprinkle with a few bean sprouts.
Roll up the lettuce leaves and hold with toothpicks.
Lunch nº2: Vegetable omelet
Ingredients:
2 eggs
½ onion (white or red)
½ garlic clove
1 cm of fresh ginger
½ stalk of celery
2 small carrots
2 mushrooms
½ tbsp of turmeric
salt and pepper
Preparation
Beat the eggs and salt and pepper lightly.
Cut half the onion into rings.
Peel the ginger and chop it as finely as possible.
Cut the celery and carrot into slices as thin as possible.
Mix everything and add the garlic (crushed) and turmeric.
Put a little oil in the pan and add the beaten eggs to it. Cover with ingredients and cook until the omelet easily comes off the pan.
Lunch nº3: Apple salad
Ingredients:
2 apples
1 mandarin, in quarters
75 g celery
175 g mixed salad
1 handful of raisins
1/5 lemon, juice and zest
1 tbsp of stevia
1 tbsp extra virgin olive oil
1 tbsp of walnut oil
Salt and pepper
Preparation
Peel the apples and dice them.
Peel the tangerine and cut them into quarters.
Cut the celery into strips.
Drizzle the apple pieces with half the lemon juice and add the zest.
Brown the nuts with 1 tablespoon of stevia to sweeten them.
Prepare a vinaigrette by mixing the other half of the lemon juice, olive oil, walnut oil, salt and pepper.
Put all the ingredients in a large bowl.
3 low-carb lunch / dinner recipes
Dinner nº1: Braised leeks and chicken
Ingredients:
2 fine leeks
1 onion
2 chicken breasts
1 stock cube
1 clove of garlic
1 tbsp olive oil
a few sprigs of thyme and parsley
nutmeg
salt and pepper
Preparation
Cut the green of the leeks then slice the white and rinse it thoroughly.
In a pan, heat the olive oil and brown the leek for a moment. Add the thyme and parsley.
Meanwhile, mince the chicken and onion and squeeze the garlic. In a frying pan, heat a little olive oil and brown the onion and the clove of garlic for about 3 minutes.
Add the chicken and sauté until lightly browned.
Dinner n ° 2: Broccoli with goat cheese and quinoa
Ingredients:
1/2 broccoli, in florets
1 small pot of lentils
150 g of arugula
150 g mild goat cheese
150 g of quinoa
1 small bunch of fresh parsley
Preparation
Cook the quinoa for about 12 minutes until it is tender.
In a pan, put a good dose of olive oil and add the broccoli florets.
Drain the lentils and add them to the broccoli.
Add the goat cheese to the vegetables and let it melt.
Finally, add the quinoa and arugula to the pan and your dish is ready to be served!
Dinner 3: Tuna fillet and steamed vegetables
Ingredients:
2 tuna fillets, 150 g each
2 tbsp olive oil
2 shallots
1 onion
1 clove of garlic
1 tsp of chopped parsley
150 g green beans
150 g of cauliflower
Preparation
Rub the tuna fillets with olive oil and let sit for at least 15 minutes.
Cut the green beans in half, separate the broccoli into florets and steam them together.
Peel the shallots and finely chop them. Brown them in a little olive oil.
Cut the onion into half moons and squeeze the garlic. Add them to the shallots in the pan.
Grill the tuna fillets for about 5-7 minutes until golden brown
In the plates, arrange the steamed vegetables and the tuna fillets and garnish with the mixture of shallots, onions and garlic. Sprinkle with parsley.
Lose extra pounds and belly fat quickly with easy-to-use slimming recipes
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