Low Carb Diet Ketosis Recipes

An Open Letter To Anyone Who Wants To Lose Up To 20 Pounds In 30 Days The ‘Low Carb’ Way

June 26th, 2008 by Brian Dickey

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Recipes and Food Ideas For People On The Go

One of the challenges of low carb diets is that it is often difficult to find appetizing and economical snack options. This is especially true if you are on a tight budget and cannot afford special prepackaged foods. Another obstacle to low carb snacking and meal preparation is finding ingredients that are appetizing and will not leave you bored after a few days.  To read more Click Here Low carb low fat meal solutions.

South Beach Diet

Developed by Dr. Arthur Agatston, The South Beach Diet touts itself as teaching dieters to eat the right carbs and the right fats. The diet has three phases. In the first dieter's banish their bad carb cravings and induce rapid weight loss. In the second phase, some types of carbs are reintroduced and weight loss is slower. The final phase is the "Diet for Life" phase. This is the maintenance diet and will be followed for the rest of the dieter's life. If at any time the dieter begins to gain unwanted pounds, then he simply goes through the induction and pre-maintenance phases again. The first phase emphasizes protein from high-quality meat sources with lots of fresh vegetables and salads with real olive oil dressing. Bread, rice, pastas, potatoes, baked goods, soy milk and cheese, yogurt, beets, carrots, corn and all fruit are forbidden in the 14-day induction phase. This includes all candy, cake, ice cream and sugar, plus meats that are cured in sugar or molasses. The diet encourages three meals a day with a mid-morning and a mid-afternoon snack. There is also a daily meal plan. This plan includes strict portion control in the induction phase. An example of a daily snack is 20 peanuts. And 30 pistachios is another snack option. Unlike Atkins, unlimited protein consumption is not advised or allowed on this diet. However, during the later phases of the diet some of the strict portion control does end and dieters are able to eat until satiated. Some of the forbidden foods can be slowly reintroduced, sometimes in modified form in the second phase of the diet. The second phase lasts until the dieter's goal weight is reached. However, white flour products, potatoes, corn, carrots, beets and sweet fruits like banana and pineapple are still forbidden. After dieters reach their ideal weight,

Atkins Diet

Perhaps the most widely known of all low carb diets is the Atkins diet. Created by Dr. Robert Atkins in the 1970s the Atkins diet is considered by some to be the most extreme low carb diet plan. Dr. Atkins believed that nearly all obesity is caused by overactive insulin production and not by overeating. He believed that overeating could be caused by carbohydrate addiction and that most overweight people actually ate less than their slim counterparts. However, they crave and eat carbohydrate, which raises their insulin levels and suppresses fat burning. Dr. Atkins is a proponent of ketogenic fat burning, which is achieved by eating fewer than 40 grams of carbohydrate each day. He advises his followers to buy testing strips so that they can measure the amount of ketones in their urine daily to confirm that they are in a constant state of ketosis. He also recommends the use of dietary supplements to help balance nutrition and the bodies systems. The Atkins Diet is divided into four stages: the Induction diet, the Ongoing Weight Loss diet, the Pre-Maintenance diet, and finally the Lifetime Maintenance diet. The Induction diet is very strict as far as carb elimination (20 grams or less per day), but generous in the allowance of fat and protein. It should be noted that low starch vegetables are the recommended source of carbs. This phase of the diet lasts 14 days and is followed by the Ongoing Weight Loss diet (OWL). The OWL phase allows for the reintroduction of certain good carbs but the levels are kept below 40 grams a day. Dieters stay on OWL until they reach their ideal weight. Once the ideal weight is reached dieters transition into the Pre-Maintenance diet, where they experiment with reintroducing certain good carbs until they discover their carb tolerance level (the total

Carbohydrate Addict’s Diet

Husband and wife scientist team Drs. Rachael and Richard Heller introduced the term "Carbohydrate Addict" in their 1993 book The Carbohydrates Addict's Diet. The idea is that some people are addicted to carbohydrates just like alcoholics are addicted to alcohol and drug addicts are addicted to drugs. This addiction causes strong cravings, insulin resistance and weight gain. Dr. Rachael Heller developed the diet to eliminate her own obesity and had maintained her dramatic weight loss for more than twenty years by the time the first book was written. The Heller's believe that insulin imbalance caused by carbohydrates causes the body to crave more food and interferes with serotonin release that would signal that the body is full. This leads to overeating and weight gain. The Heller's recommend that the carb addict should limit his or her carb intake to a "reward meal", eat three times per day and avoid snacks until the person is out of the weight loss phase of the diet. In addition to the diet plan, the Hellers also cover psychological triggers that can cause carb addicts to binge on carbs and gain weight. They encourage dieters to identify personal emotional triggers and how to avoid these triggers to help lose weight. One of the most important theories of this diet is that being overweight is not the fault of the obese person. Why? Because the person's biology and the addictive power of carbohydrates is working against them. Like all other low carb plans, the Hellers recommend that processed foods and many types of sugar should be avoided. However, they also state that some starchy carbs should be eaten with reward meals if desired so that the dieter will be more likely to stick with the diet for the long-term. The Heller's believe that carb addiction is treated over the long-term with good

The Glycemic Index Diet

Written by Rick Gallop, a former President of The Heart and Stroke Foundation of Ontario, The Glycemic Index (GI) Diet claims, "if you can understand a traffic light, you'll understand this diet". Gallop divides food into three groups based on their glycemic index, how fast they cause spikes in blood sugar levels. He separates food into green light, yellow light and red light foods. Glucose is set at a GI level of 100 and all other foods are compared against it. Red light foods should be avoided, yellow light foods are avoided during the initial weight loss phase and eaten occasionally during the ongoing maintenance phase and green light foods should form the basis of your diet throughout. No special foods need to be purchased. Simply look up where your favorite foods fit in the plan, eat green, sample some yellow and avoid red. Period. Gallop says dieters should expect to lose one to two pounds per week and need not start with a crash diet. While this is a low carb diet it is not as high protein as most of the other diets and encourages dieters to cut fats as well as carbs. He also encourages exercising for 30 minutes each day and eating three balanced meals that include carbs, proteins and fats. According to Gallop, followers of the GI diet should consider it a lifestyle change that they will adhere to for the rest of their lives, not a diet. It isn't easy, though. For example consider this "Red Light foods" list and note all of the "good eats": Baked beans w/pork Refried beans Alcoholic beverages Regular soft drinks Bagels Croissants Baguettes Cake Cookies Cornbread English muffins Hamburger buns Hot dog buns Kaiser rolls Melba toast Muffins Doughnuts Pancakes Waffles Pizza Regular Granola Bars Stuffing Tortillas White bread Millet White rice Instant rice Rice cakes Cold Cereals Cream of Wheat Granola Grits Muesli Instant oatmeal Croutons Ketchup Mayonnaise Tartar sauce Cheese Chocolate milk Cottage cheese Cream Cream cheese Ice Cream Whole/2% milk Sour Cream Yogurt Butter Coconut oil Hard Margarine Lard Palm oil Peanut butter Regular salad dressing Tropical oils Vegetable shortening Cantaloupe Dates Honeydew melon Prunes Raisins Watermelon Canned fruit in syrup All

Pickled Eggs / Red Beet Eggs (PA Dutch)

Serves: varies Carbs Per Serving: minimal Prep Time: 30 mins Effort: Easy Ingredients: 2 cans of beets w/juice (sliced, whole, etc) 5 packets (or more to taste, you can add more later) Splenda or Stevia 1 C water 3/4 C cider vinegar 3 bay leaves 2 tsp mustard seed 1.5 tsp salt 1 tsp ground cinnamon 1 tsp whole allspice 1/2 tsp ground cloves 1/2 tsp ground allspice 1/2 tsp celery seed 1 doz small peeled and cooked hard cooked eggs How to Prepare: Put all ingredients except the eggs into a sauce pan. Bring to a boil. Simmer for 10 minutes. COOL COMPLETELY. (If you don't and add the eggs, you will get a totally inedible egg). Refrigerate for two days. Then enjoy! Note: I have left out ingredients I didn't have at various times. I've substituted Coleman's mustard powder for the seed, omitted allspice, celery seed, etc. And they've been fine. If the solution after cooled tastes too vinegar like, add more splenda or stevia to cut the vinegar taste.

Hampton’s Diet

Dr. Fred Pescatore, a former Associate Medical Director at the Atkins Institute, developed the Hampton's Diet. This diet is a mix of low carb dieting concepts and the healthiest concepts of the Mediterranean diet. He encourages the liberal consumption of monosaturated fats to aid weight loss and prevent diseases such as cancer, heart disease and diabetes. All of this is laid out in The Hampton's Diet, published in May of 2004. His book includes a thirty-day meal plan, gourmet recipes and information about Australian macadamia nut oil, which he encourages dieters to use liberally. He suggests the use of special cold pressed virgin olive oil if you cannot afford the macadamia nut oil that he considers to be the best for your health. There are a liberal number of recipes but most of them use expensive ingredients and are quite gourmet-style. World-class chefs and restaurant owners contributed many of the book's recipes to their own successful low carb creations enjoyed by customers worldwide. Because of Dr. Pescatore's affiliation with Dr. Atkins, his diet is heavily influenced by the Atkins diet. The main points of difference seem to be more of an emphasis on fruits and vegetables, the use of healthier fats like macadamia nut oil and the suggestion that all skin and fat be trimmed from meat prior to cooking. This plan has a lot of the same features as Atkins, but features tasty recipes and 30-day meal plans and more than 100 recipes. Click Here To Read About More Popular Low Carb Diets

About Me - Brian Dickey

Brian Dickey 2113 204th ave Donnellson Iowa 52625 319-331-2674 Wider is better and size does matter, Never bluff, Never back down, Never ever give up. "Our world is what we think." - "believe nothing, no matter where you read it, or who has said it, not even if i have said it, unless it agrees with your own reason and your own common sense." - Buddha I'm a low carbing celiac, that happens to enjoy reading and writing about nutrition and health. So please enjoy my blogs I hope you find something useful. Enjoy. Low Carb Ketogenic Diets An Introduction 177 ways to reduce and burn calories Free 30 Day Low Carb Diet Ketosis Plan A - Z Common Health Disorders and Their Dietary Solutions Basic Meal And Menu Planning Basic Weight Management Childhood Obesity Conquering Cellulite Convenience Food Tips Dieting and Behavioral Changes Dietary surgical and medical solutions The Dieting Twelve Steps Dr. Atkins New Diet Revolution Exercise Management Fad Diets and Popular Dietary Treatments Getting Rid of Bad Breath Interview With A Weight Loss Expert Introduction to the perfect diet. Low Carb Ketogenic Store Natural Dieting Alternatives Nutrition and Dietary Basics Overall food health values Overview of Obesity Obesity and its relationship to: Anorexia, bulimia and other special eating disorders. Perfect Diet Cooking Tips Social Eating and Traveling Tips Subscriber Diet Programs The Science of Obesity: Fats and Cholesterol. The Low Carb Ketogenic Store Low carb ketogenic terms History and Background of Low Carb Diets Popular Low Carb Ketogenic Diets Low Carb Ketogenic Diet Success Tips Low carb food ideas and meal solutions. Also visit. Low Carb Ketogenic Diets Advanced Antioxidants The Low Carb Blog The Adrenaline Blog

SIRLOIN STEW

Serves: 4 Carbs Per Serving: 13.5g Effort: Easy Ingredients: 2 pounds sirloin steak -- cut into large bite size pieces 16 ounces fresh mushrooms -- quartered 1 medium onion -- chopped 1 clove garlic -- minced 2 jalapeno pepper -- minced 14 ounces tomatoes, canned -- diced with juice 1 cup celery -- chopped 1 jar beef gravy (Heinz -- savory beef) meat tenderizer salt and fresh cracked pepper 6 tablespoons olive oil How to Prepare: Shake meat tenderizer and pepper all over meat, pour over about 2 T of olive oil and mix all together. Set aside in fridge for at least 2 hours. In a dutch oven add 2 T olive oil and saute the celery for about 5 minutes, then add in the onion, garlic and jalapeno saute until soft. Set aside veggies and heat remaining olive oil and pan sear the beef until tender over a high heat. Add veggies to beef mixture, and also add the mushrooms, tomatoes w/juice and the the jar of beef gravy. Simmer for 15 minutes Salt and pepper to taste. Serves 4 NOTES : Counts for gravy not included in totals.

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White Dipping Sauce for Shrimp, Veggies or Porkrinds

Carbs Per Serving: 12g total Effort: Easy Ingredients: 1 1/2 cup mayonnaise 1/4 cup prepared horseradish 1 tablespoon lemon juice 1 tablespoon worcestershire sauce 1 teaspoon fresh parsley 1/4 teaspoon hot sauce -- or red pepper 1 clove garlic How to Prepare: Mix all ingredients until smooth. Chill for 3 hours. This is best used to dip cocktail shrimp or veggies and dare I say pork rinds. I have been told by several people in the chat room (that I gave the recipe too), that they love it. It is extremely low carb also! Enjoy!

Old Fashioned Cole Slaw

Serves: 8 Servings. Carbs Per Serving: 6 grams carb 2 grams fiber (ECC=4) Prep Time: <20 minutes Effort: Easy Ingredients: 2/3 cup vinegar ½ cup whipping cream 2 large eggs, lightly beaten ¼-1/2 cup Splenda Pinch of salt 1 ½ tablespoons butter cut into pieces 1 (2-pound) head cabbage, shredded How to Prepare: Combine first 5 ingredients in a small, heavy saucepan; cook over low heat, stirring constantly with a wire whisk, 8 to 10 minutes or until thickened (mixture will appear curdled until it thickens). Remove from heat. Add butter, stirring until it melts. Pour over cabbage; toss gently to coat. Cover and chill. You can add ½ cup chopped walnuts and only raise the carb count by ½ gram. If you’re on maintenance, ½ cup dried, chopped cranberries and the walnuts brings you in at a little under 10 grams.

Crabmeat Dip

Serves: 2-4 people Carbs Per Serving: 2 grams of carb for 3 oz serving Prep Time: 10 minutes Effort: Easy Ingredients: Four ounces of fresh crab meat One tablespoon of olive oil One small can of chopped black olives (or four tablespoons of chopped black olives) Six ounces of whipped cream cheese Salt, pepper and onion powder to taste Two dashes of Paprika Two tablespoon of fresh parmesan or romano cheese How to Prepare: Add olive oil to small skillet on medium heat. Stir in crab meat and olives. Saute for about 3-5 minutes Add seasoning except paprika. Once the mixture is very hot, fold in the cream cheese. Keep on medium heat. Stir into a nice, hot dip-like consistency. Sprinkle parmesan and romano cheese so it melts on top of the dip. Serve hot with pork rinds or fresh low carb veggies

Low Carb ‘Honey’ Mustard

Serves: Makes one serving Carbs Per Serving: About 3 Prep Time: Less than one minute! Effort: Easy Ingredients: 1 Tbs Dijion Mustard 1 Tbs Spicey Brown Mustard 2 Tbs Heavy Whipping Cream 1 Packet Splenda How to Prepare: Mix all ingredients together and serve! This stuff is wonderful with chicken. It really does taste like the real thing! YUM! You'll have to remind yourself you're not cheating, lol.

Tasty egg drop soup

Serves: 1 Carbs Per Serving: 1 carb Prep Time: about 5 mins (or more) Effort: Easy Ingredients: 1 chicken, or beef bouillon cubes 1 egg 1 cup of water How to Prepare: Beat your egg into a seperate cup before you start. Put water in an bowl and add your Boullion cube. When the mixture starts to boil(allow it to REALLY boil)add the egg with a fork and allow it to drizzel in the boiling water. Turn the heat off (you may have to break apart the egg when done) Let cool Serve and enjoy

French Toastless

Serves: 1 Prep Time: 10 minutes Effort: Easy Ingredients: 2-3 eggs 2-3 Tablespoons heavy cream dash salt 2 dashes cinnamon 1/2 teaspoon vanilla How to Prepare: Blend or whisk well all the ingredients. Cook in a buttered skillet on medium to medium-high heat (I like it to turn out to be kind of dry) for 2-3 minutes each side. Serve with butter and/or low-carb syrup and/or a sprinkling of Splenda.

Low Carb Catsup

Serves: 20-30 Carbs Per Serving: 3 grams per 1/4 cup Prep Time: 35 minutes Effort: Easy Ingredients: 2 - 8 oz cans low sodium tomato sauce More or less sauce depends on the cook. 1/2 cup cider vinegar 1/2 cup splenda 1 tsp ground pepper 2 tbsp garlic powder 2 tbsp onion powder 1 tsp ground cinnamon 1 pinch ground cloves 1 pinch ground allspice 1 pinch salt How to Prepare: Mix above ingredients and put in a small saucepan. Simmer on low until catsup is desired thickness. Store in a bottle or jar in the refrigerator.

scrumptous low carb omlette

Serves: 1 Carbs Per Serving: less than 4 Prep Time: 5 min Effort: Easy Ingredients: jimmy dean pre cooked sausage patties (2) 2 eggbeaters or real eggs the choice is yours 2 tbs. ricotta cheese 1/2 slice baby swiss 1 tbs butter 1 tbs chunky feta cheese salad dressing 1/2 cup fresh baby spinach How to Prepare: microwave sausage per pkg instructions chop up and set aside place butter in skillet and heat pour eggbeaters into skillet and cook, add sausage, ricotta, spinach and swiss then fold into omlette top with sauce and serve.

Sausage Gravy

Ingredients: One roll of any breakfast sausage Approx 1/4 cup of water 1/2 teaspoon guar gum if necessary 1 pint of heavy whipping cream one egg salt and pepper to taste How to Prepare: In a large skillet fry sausage until done. Do not remove any of the grease from frying. Turn down to low heat. In a seperate bowl wisk heavy cream and one egg together. Add to the pan of sausage. Salt and pepper to taste. You may need to add a small amount of water if it becomes too thick. Serve over low carb bisquits or eggs. Entire recipe should be about 6-7 carbs or less and is wonderful.

Sweet Cinnamon Pancake

Serves: 10 Carbs Per Serving: 5g carbs total Effort: Easy Ingredients: 2 eggs 1 ounce cream cheese 2 splenda packets -- (2 to 3) or stevia 1 teaspoon heavy cream 1 teaspoon cinnamon -- (1 to 2) butter How to Prepare: Melt cream cheese in microwave. Mix in eggs, splenda (stevia), cream and cinnamon. Melt butter on a frying pan and pour mixture in. Fry on both sides until brown. TIPS - Try to get the pancake as flat as possible and brown it well, this will "disguise" the eggy taste and texture. Top with butter and low-carb syrup. This is EXCELLENT for an easy sweet snack!

Pancakes or Waffles - No Pork Rinds

Serves: Single but plenty! Carbs Per Serving: 6.6 without cream; 10.6 with cream Prep Time: 6 minutes Effort: Easy Ingredients: 1/2 cup Atkins Bake Mix 1/4 cup FlaxSeed Meal (I used Bob's Red Mill w 0 net carbs) 1/4 cp Splenda (their website says the body does not recognize it as carbs) Or Stevia 1 egg- beaten 3/4 cup water 1/4 cup canola oil 1/2 tsp soda 1 tsp baking powder 1/4 cup heavy whipping cream (optional- if used add 4 GR) 1 tsp vanilla extract 1 tsp maple flavoring Substitute any other flavorings/extracts for your taste. ie: cinnamon, etc. How to Prepare: Heat griddle with oil or waffle iron. Whisk together all ingredients in a medium bowl adding the water small amounts at a time until you get the consistency needed. (After the batter sits for a few minutes, you might have to add a little more water.) Spoon onto griddle or waffle iron. Cook until crisp. Serve with butter, cinnamon and/or lo-carb syrup but remember to add any additional carbs from the syrup.

Wonder Waffles

Serves: you get two waffles about 4x4 from it Carbs Per Serving: 6.5 carbs Effort: Easy Ingredients: Haven't tried it with any zero carb syrup yet. Just butter or cream cheese 4 large eggs 2 Tbs. heavy cream 2 Tbs. water (0 carbs) 1 Tsp. vanilla extract 2 Pkt. Splenda (or 2 tsp. powdered Splenda) Or Stevia 2 or 3 ounces of crushed pork rinds 1/4 Tsp. ground cinnamon 3 Tbs. melted butter How to Prepare: Beat the eggs then add the cream, water, and vanilla extract and beat some more. Mix the Splenda with the cinnamon and then add that to the eggs. (Mixing the cinnamon with the Splenda before adding helps to keep the cinnamon from clumping up as much.) When well blended mix in the ground pork rinds. Let the mixture sit for a couple of minutes until it thickens. Then stir and check the consistency. It should be quite thick, but not to thick to spoon easily. If too thick, add a little water. If too thin, add a little bit more pork rinds. Just before you're ready to put into waffle iron, stir in about 2/3 of the melted butter.

Breakfast Bread

Carbs Per Serving: 9g carbs total Effort: Easy Ingredients: 1/4 cup protein powder 1/2 cup carbo-lite bake mix 1/4 cup flax seeds -- ground into 1/2C meal 3 large eggs 1/2 cup sour cream 1/4 cup water 1/2 teaspoon salt 2 teaspoons baking powder 3 tablespoons melted butter How to Prepare: Preheat oven to 350f. Spray a standard 8" loaf pan (or an 8x8x2 cake pan) with cooking spray. Mix dry ingredients in a large bowl. Beat eggs with a fork and blend in butter, water and sour cream. Stir into dry ingredients until just blended. Pour into prepared pan and bake: 30 minutes for square pan and 40 minutes for loaf pan. This bread is semi-sweet because the carbo-lite bake mix has splenda in it. This bake mix is zero carb. 22g carbs; 11g fiber. The flax seeds provide almost all the fiber and is a source of insoluable fiber as I understand it. I would subtract 9g from the loaf total carbs leaving a loaf w/ just 13g carbs total. May add some cinnamon and vanilla extract next time for a more sweet/homestyle taste:) This only rose to the top of the loaf pan, so it's not a big loaf. I'm also thinking that beating the whites and folding them in might increase the volume for the rise. If you try this, please let me know:)

Chicken and Vegetable Soup

Carbs Per Serving: 51 total recipe, excluding artichokes and bacon Effort: Easy Ingredients: 5 skinless boneless chicken breast -- cooked 1 cup onions -- chopped 1 cup celery -- chopped Cooked chopped bacon as you like 1 pint heavy whipping cream 1 teaspoon minced garlic 3 cans chicken broth -- (3 to 4) 1 1/2 teaspoons fennel seed 1 1/4 cup chopped cilantro 1 can chopped artichoke hearts 2 tablespoons capers -- or more 2 cups kale -- cut in half, then sliced How to Prepare: This recipe is mostly low carb and can be varied according to your needs and taste. It is very meaty and rich. Try several different versions with different meat and vegetables. Adjust the heat as needed throughout the recipe to keep it simmering but don't let it get dry and burnt. It is best to prepare the meat first so you are ready when the time is right. I like to grill up several boneless and skinless chicken breasts and a few green onions for a smoky flavor as the main ingredient. Start with a large pot. Put in enough olive oil and/or butter to cover the bottom and heat. Next add chopped onion and celery stalks. Let this cook until translucent. Then add seasonings like dried or fresh rosemary and cilantro, and parsley. Then add some dried fennel seeds. Amounts as you wish. Next add about as much chopped up and fried bacon as you desire. I like to buy the pre-cooked packages at the store. Let is cook over a medium heat. Add the meat (chicken in this case). Then put in about a cup of white or red wine. Next add two to four cans of chicken broth and let it simmer some more. Last, you can pour in a pint of heavy cream and stir it in. I like to chop up some fresh kale or other greens into

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