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10 Great Low Carb Way to Eat Eggs!

10 Great Low Carb Way to Eat Eggs!

Eggs are a great source of protein, are filling, healthy, and  have very low carbs and sugar content. They are versatile, delicious, and should be a staple part of a healthy diet. But you can’t just scramble an egg for every meal! You need variety, we all crave different flavors, and eggs are a pretty adaptable and versatile food.

My family has a history of diabetes and heart disease, so trying to stay healthy now is really important to me. I want to be healthy and live a long life, and not have a chronic condition that I possibly could have prevented with a healthier diet. According to SFGATE.com, “The three types of carbohydrates are sugar, starch and fiber. During the digestive process, both sugars and starches are turned into the sugars [glucose] that the body uses for energy. People lack the enzymes needed to digest fiber, so it passes through the digestive tract without turning into to sugar.”

For people with diabetes, these carbs-turned-glucose drive up their blood sugar. For non-diabetics, a low carb diet can help you lose weight. WebMD explains, “When [your body] doesn’t have enough  carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you’re healthy and eating a balanced diet, your body controls how much fat it burns, and you don’t normally make or use ketones.” Basically, when you drop down on carb consumption, or start eating less calories, your body switches to ketosis for energy, instead of just burning the glucose from your carb heavy food.

You’re going to be replacing the carbs in things like pasta, bread, and bananas, with foods that are high protein and high fiber! Fiber is super important, because big changes in your diet, including cutting down on carbs, can cause constipation. Also, make sure to drink plenty of water! Ketosis uses more body energy and can cause dehydration.

Eggs are such a great way to have a low-carb food and incorporate it into different types of meals. Forget breakfast omelettes, here are 10 ways you can incorporate eggs in to every meal!

Breakfast

1. Very Low Carb Muffin Sized Egg Cups from Jyssica.blogspot.com

egg1

    These are healthy and easy on-the-go breakfasts for busy people! Or lazy people. I made these on a Sunday, and my husband and I took them to work all week for breakfast. They are super simple and only 6 ingredients, with a ton of options for making it differently. You can make it yours using other vegetables and your favorite spices. This version has ground turkey, asparagus, spinach, eggs, and cheese. They take about half an hour altogether, and each egg cup is only 107 calories, 1.28 grams of carbs, and almost 11 grams of protein!

    2. Low Carb Eggs Benedict Casserole from PeaceLoveandLowCarb.com.

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    egg2

      A new take on the Benedict! Instead of carb-full English muffins, have a casserole. The sauce is really the star, and is still made with egg yolk and butter, so there is some fat, but each serving only has 2 grams of carbs and a whopping 22 grams of protein! This casserole is incredibly satisfying and has Canadian bacon all in, under, and on top of it. Drizzle with sauce and serve hot!

      Lunch

      I think everyone knows how great eggs are for breakfast, so let’s move on and find some low carb options that include eggs for the rest of the day!

      3. Sausage Stuffed Peppers from MamaLovesFood.com

      egg3

        This author calls them breakfast peppers, but this great recipe of colorful peppers, ground sausage, onions and topped with eggs is an anytime meal and would make an incredibly healthy and filling lunch. They are easy to transport and would be great to take to work, too. Add some green onion, a little citrus, and some fresh herbs and you can make it pop even more! This blog has an amazing looking Mexican Stuffed Pepper recipe as well!

        4. Shakshuka from ToriAvey.com

        egg4.1

          HELLO. Consisting of eggs poached in a spicy tomato sauce, shakshuka is a staple food in Tunisian, Libyan, Moroccan, Israeli, and Egyptian homes! This one-pan meal is versatile and can be added to and modified a bunch of different ways, but is mainly made with bell peppers, tomato, tomato paste, onions, and eggs, and a lot of spices. You can add mushrooms, meat, green veggies, anything really, but this is a great dish as-is, too. Put it in a bowl and dip low carb bread into it for lunch, add a side salad for a dinner meal, or eat straight from the pan, but eat this shakshuka!

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          5. BLTs on Low Carb Bread from DietDoctor.com

          egg5

            This is exactly what you think it is! A bacon, lettuce, and tomato sandwich on low carb bread that they call “oopsie bread.” Filling, and an awesome addition to a low carb diet, so that you can have sandwiches! How is this incorporating eggs, you may ask? They are in the bread! The base of the bread is whipped eggs whites later incorporated into a mixture of egg yolks and cream cheese. Full recipe below!

            6. BBQ Chicken Cobb Salad from DamnDelicious.net

            egg6

              Of course I had to put a salad on here! Salads, rabbit food, no matter what you call them, they are a lunch staple. You don’t need to be on any sort of diet to love a great salad. They are perfect for lunch. Filling, interesting, flavorful, but not heavy food that will keep you going through the rest of your work day. This one includes chopped hard-boiled eggs, black beans, tomatoes, BBQ chicken and more. This author tops hers with buttermilk ranch, but you can save on some calories with oil and vinegar!

              Dinner

              7. Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce from HalfbakedHarvest.com

              egg10

                Oh. My. Goodness. This filling and healthy “pasta” dish is so amazing. You are going to feel like a kitchen goddess making this dish, and then not fall into a food coma afterwards! This meal uses zucchini and a spiralizer to make those noodles, but you can do it by using a mandolin to get thin slices then chopping those into skinny sticks, too. The poached egg oozes and coats the pasta to get a carbonara feel, and the cherry tomatoes and basil keeps it super fresh. This cook does add regular pasta to the zucchini noodles for more texture, but you do not have to do that! Or you can add quinoa noodles, or use spaghetti squash and a spiralizer for more veggie noodles. You have so many options!

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                8. Eggs & Vegetable Fried in Coconut Oil from AuthorityNutrition.com.

                egg7

                  This is a simple recipe with 3-4 eggs and a bunch of stir-fry veggies being fried in one skillet in coconut oil, which has a ton of health benefits! You can do a lot of baking and cooking with coconut oil! These fried nuggets of goodness would be a great late meal on top of a bed of mashed cauliflower (simulating rice) or mixed in with some non-fried foods like squash and fresh mozzarella. You can also leave out the oil and do a stir-fry!

                  9. Fried Cauliflower Rice from Emma Christensen

                  egg8

                    Pieces of egg and vegetables make this cauliflower-turned-rice into a hit. Cauliflower has been growing in popularity due to its versatility and how you can use it to replace starchy and carb-full foods like rice, mashed potatoes, and more. This “fried rice” recipe gives you the flavors you expect from fried rice, but with a healthy twist. The egg in there makes it feel so real! And chicken, pork, turkey, or shrimp for a deeply filling dinner.

                    10. Ramen with Shirataki Noodles from Washoku.guide

                    egg9

                      I’m not going to lie, this recipe is pretty complex and has a lot of ingredients that you might not be able to find at your regular corner store. But the important bit is that instead of regular ramen noodles, try shirataki noodles! Shirataki are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. They are low carb and have a similar width and texture of ramen noodles. You can use your favorite recipe for ramen, the veggies and spices, the sprouts and the egg, and pull it together with their shirataki noodles for an incredible meal.

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                      Bonus: Bread Options!

                      Here are 2 low carb homemade bread recipes you can use for all manner of sandwiches and burgers, for dipping into soups, and dipping into hummus. These 2 recipes are both from DietDoctor.com, and I linked to their recipes below. These will really open up more possibilities if you are cutting back on carbs!

                      Oopsie Bread made from Eggs & Cream Cheese!

                      oopsie

                        More complicated: Low Carb Naan Bread that looks so amazing!

                        naan

                          Final Thoughts

                          Low carb doesn’t mean boring! Eggs can be a low carb and high protein alternative to some foods, and can feature in your meals throughout the day. Don’t just relegate them to scrambled eggs on the weekends sometimes, try these delicious ways to eat eggs all week long!

                          Featured photo credit: Guff.com via guff.com

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                          Last Updated on August 15, 2018

                          7 Amazing Things That Will Happen When You Do Plank Every Day

                          7 Amazing Things That Will Happen When You Do Plank Every Day

                          Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                          Video Summary

                          Why is it important to train up our core strength?

                          There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                          This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                          Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                          In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                          One Exercise, multiple benefits

                          There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                          By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                          When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                          Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                          In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                          What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                          What will happen when you start doing planks every day

                            1. You’ll improve core definition and performance: 

                            Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                            • Transverse abdominis: increased ability to lift heavier weights.
                            • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                            • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                            • Glutes: a supported back and a strong, shapely booty.

                            2. You’ll decrease your risk of injury in the back and spinal column

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                              Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                              Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                              3. You’ll experience an increased boost to your overall metabolism

                                Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                4. You’ll significantly improve your posture

                                  Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                  A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                  A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                  On top of everything, someone with good posture looks better, healthier, and more confident.

                                  5. You’ll improve overall balance

                                    Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                    6. You’ll become more flexible than ever before

                                      Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                      7. You’ll witness mental benefits

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                                        Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                        How to hold a plank position

                                        1. Get into pushup position on the floor.
                                        2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                        3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                        4. Your head is relaxed and you should be looking at the floor.
                                        5. Hold the position for as long as you can.
                                        6. Remember to breathe. Inhale and exhale slowly and steadily.
                                        7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                        Watch the video if you have any doubt!

                                        Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                          How to improve your plank time gradually

                                          1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                          2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                          3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                          Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                          Who Should Be Cautious Doing The Plank?

                                          You need to be cautious doing Planking exercises if any of these risks apply to you:

                                          • Prolapse
                                          • After prolapse surgery
                                          • Pelvic pain conditions
                                          • Weak or poorly functioning pelvic floor muscles
                                          • Previous childbirth
                                          • Overweight

                                          Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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