Is it difficult for people who eat out to lose weight? You can lose weight by eating the right bento! Experts recommend low-sugar ketogenic lunch boxes, which are nutritious and not fattening

The weather is hot, and many office workers start to worry about what to eat for lunch at noon. Especially for those who are trying to lose weight, eating out is full of landmines. If you are not careful, the calories will exceed the limit. Crystal, who has many years of experience in teaching cooking, designs healthy and delicious low-sugar ketogenic lunch box dishes for the middle class who want to eat nutritiously, feel full without gaining weight, and are cost-conscious. It is easy for you to learn and get started, and easily solve the trouble of eating out.

In her book "A Variety of Low-Sugar Ketogenic Bentos", Crystal mentioned that the "Five Elements of Health" include 4 good and 1 must: good ingredients, good oil, good mood, good sleep, and exercise. Among them, good ingredients refer to the use of fresh ingredients (but not necessarily organic); good oil refers to good fats, that is, real cold-pressed extra virgin oil, and try to avoid using hydrogenated oil. In addition, maintaining a good mood, good quality sleep, and developing a habit of exercising every day are all important and indispensable.

If you want to eat bento with different dishes every day and calculate the ratio of calories and nutrients, you might as well follow cooking instructor Crystal to learn how to make low-sugar ketogenic bento. It can not only reduce the intake of refined starch, but also intake good fats.

Ketogenic diet: 75% fat, 20% protein, less than 5% carbohydrates

The ketogenic diet requires at least 75% fat intake per day, so there must be fat in every meal. Some healthy unsaturated fats are allowed in the diet plan, such as nuts, seeds, tofu, avocado, etc. In addition, high-unit saturated fatty acid supplements are allowed. Protein also plays a very important role in the ketogenic diet plan, accounting for about 20%, such as high-protein vegetables and meat.

What about vegetables and fruits? Carbohydrates can only be less than 5% in a ketogenic diet, so fruits, except for berries, also need to be limited to very small portions because they are almost all high in carbohydrates and are prohibited from being consumed. Vegetables also contain high amounts of carbohydrates, and are limited to green foods: such as green leafy vegetables, or broccoli, cauliflower, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumbers, celery, etc.; as for root vegetables such as sweet potatoes and potatoes, they are all excluded.

Be careful of nutritional imbalance when following a ketogenic diet for a long time

Any extreme eating habits have risks, and the ketogenic diet is no exception. Just 75% fat, 20% protein and 5% carbohydrates is a nutritional imbalance that many people may not be able to tolerate, cannot persist, or eat incorrectly. Therefore, before adopting any diet method, it is recommended to discuss it with a doctor or nutritionist so as to achieve twice the result with half the effort.

How does a low-carb diet differ from a ketogenic diet?

The sugar in a low-sugar diet refers to carbohydrates. As the name suggests, it reduces sugar intake. It is milder than the ketogenic diet, reducing carbohydrates to 20%, protein to 30%, and fat to 50%. If you calculate based on a daily intake of 2,000 calories, a person on a low-sugar diet can only eat 1 bowl of rice + 1 fist of fruit a day, while a person on a balanced diet can eat 3 bowls of rice + 3 fists of fruit. You can see the difference.

Therefore, the way to eat a low-sugar diet is to reduce the intake of carbohydrates to achieve healthy results. Almost any food can be eaten as long as it is in its original form. When making bento, just remember the principle of proportion: 50% fat, 30% protein, 20% carbohydrates, and you can freely create delicious bento. The following is a low-sugar ketogenic lunch box recipe, why not give it a try!

Main dish of "Versatile Low-Sugar Keto Bento": Roasted pork with spices. Main course: pork pie, and side dishes. (Photo provided by Changchang Life Creative)

《Various Low-Sugar Keto Bento》

Main course: 1/6 portion of spice-roasted pork belly.

Main course: 1/2 portion of pork pie.

Side dishes: 1/4 sesame leaf salad, 1/4 king oyster mushroom baked egg, 1/2 bacon cabbage, 1/10 pickled tomato.

Roasted pork belly with spices. (Photo provided by Changchang Life Creative)

【Spiced Roasted Pork Blossom】

Ingredients: 2 pounds of pork belly (choose the one with more fat), 1 curry leaf, 1 rosemary, 2 bay leaves, 2 tablespoons salt, some pepper, 2 tablespoons rosemary-flavored avocado oil.

practice:

1. Preheat oven to 240℃ for 10 minutes.

2. Wash the pork belly and wipe dry. Make a cut at 1/3 of the meat (it makes it easier to cook).

3. Apply salt on the surface and put spice leaves into the cut parts of the meat.

4. Place the meat in the oven and set for 20 minutes.

5. Pour water into the lower pan to prevent the meat from being too dry.

6. Bake at 240℃ for 20 minutes, then turn to 180℃ and bake for 40 minutes.

7. When the time is up, insert a knife. If the blood is transparent, you can take it out.

8. Sprinkle with pepper and drizzle with rosemary-flavored avocado oil before serving.

Pork pie. (Photo provided by Changchang Life Creative)

【Pork pie】

Material:

Omelette crust: 4 eggs, 75 grams of cream cheese.

Pork filling: 400g minced pork, 8 green onions, 1 tablespoon minced ginger, 1 teaspoon salt, 2 tablespoons rice wine, 2 teaspoons white pepper, 1 tablespoon sesame oil, 1 tablespoon red pepper flavored avocado oil.

practice:

1. Beat the cheese until soft, then add in eggs and mix well.

2. Chop the green onion, put all the ingredients into the pot and stir well.

3. Gently shake the meat until it becomes sticky.

4. Take a non-stick pan, heat it over high heat, take a tablespoon of egg liquid (a tablespoon is used as a standard), pour it into the pan, and slowly rotate it. When the egg liquid is almost dry, put in the pork filling (in order to fold it beautifully, put the pork filling lower), and slowly pull up the egg skin on the other side to cover the pork filling.

5. Turn to low heat and fry for about 5 minutes, then turn over and fry the other side for another 5 minutes.