Low Carb Huel - Two Hacks

People’s definitions of ‘low carb’ vary considerably from anything below 40% of total energy coming from the total carbohydrate content of a diet, down to as low as 10 or even 5%. However, most people feel that a level of around 20% of total energy coming from carbs is considered ‘low carb’. Huel provides 40% of total energy from carbohydrates, and we’ve had requests from Huelers for a ‘low carb’ version of Huel and, as we have no plans to produce this at the moment, this article provides a couple of Huel ‘hack’ recipe options.

How many calories do the macronutrients supply?

Before we go any further, it’s useful to know how many calories come from each of the four macronutrients:

• Fat provides about 9kcal per gram
• Protein provides about 4kcal per gram
• Carbohydrate provides about 4kcal per gram
• Fibre provides about about 2kcal per gram

You can read more about each macronutrient in our Beginner’s Guide to Nutrition article.

Ketogenic Diets

In a human diet, when the amount of carbohydrate in the human diet comes from below roughly 10-12% of total energy, this is referred to as a ketogenic or ‘keto’ diet. Ketogenesis is a metabolic state where the body uses substrates known as ketone bodies for fuel as well as the small amount of carbs. In fact, the brain and heart rely on them for fuel; they are a survival mechanism that come from the breakdown of fat. Protein intake in keto diets should also be moderately low as some amino acids are glucogenic, meaning they convert to glucose - a carbohydrate). ‘Keto’ diets, such as the Atkins Diet, are a type of extreme low-carb diet and can be effective in some people who want to lose body fat, but there are concerns over their safety and are therefore not recommended by Registered Dietitians and Registered Nutritionists.

Low Carb Huel Hacks

We have come up with two simple recipes for Huel to suit Huelers who wish to adjust their Huel intake to suit different requirements. Both are based on a carb level of around 20% of total energy and both just require a blender and the following ingredients:

• Huel - Flavoured or Unflavoured & Unsweetened
• Desiccated coconut - can be purchased online or at any supermarket
• A high quality 80% protein isolate powder - for example a pea protein isolate available from a number of online sports supplement retailers
• (Optional) Huel Flavour Boosts

Please bear in mind that these Huel hacks have only been designed to meet macronutrient requirements. Whilst the recipes will still contain good amounts of the vitamins and minerals from Huel, requirements will not be met at 2,000kcal like if you were consuming Huel alone, so these recipes should only form part of your daily diet.

It’s also important to note, that these recipes are only approximations and the amount of each macronutrient provided may vary a little depending on the ingredients you use. But they are a useful guide.

Hack 1: Low Carb, High Protein, Moderate Fat - Ideal for gym-goers

This Huel hack recipe provides of total energy approximately 20% carbs, 45% protein and 35% fat. It’s a great shake for someone who wishes to increase their protein intake like a bodybuilder, strength athlete or regular gym-goer whilst keeping their carb intake relatively low.

Ingredients per 100g

• 50g Huel
• 40g 80% protein isolate
• 10g dessicated coconut
• (Optional) Huel Flavour Boost, to taste

Method

Put 500-600ml of water in a blender, add ingredients, blend well and consume.

100g Provides

• Energy - 423kcal
• Total Carbs - 20g; 20%TE*
• Protein - 48g; 45%TE
• Fat - 17g; 35%TE

Hack 2: Low Carb, Moderate Protein, High Fat

This Huel hack provides of total energy approximately 20% carbs, 30% protein and 50% fat. This is suited to Huelers who aren’t so concerned with their protein intake but still wish to keep their intake of carbs relatively low. This is therefore much higher in fat.

Ingredients per 100g

• 51g Huel
• 23g 80% protein isolate
• 27g desiccated coconut
• (Optional) Huel Flavour Boost, to taste

Method

Put 500-600ml of water in a blender, add ingredients, blend well and consume.

100g Provides

• Energy 469kcal
• Total Carbs - 23g; 20%TE
• Protein - 35g; 30%TE
• Fat - 26g; 50%TE

*%TE = percentage of total energy