Ingredients:
1 cup Atkins Bake mix
1/2 cup heavy cream
3 large eggs — slightly beaten
3/4 cup water
4 ounces green chile — canned -do not drain
1/2 teaspoon pepper
1 dash cayenne
1/2 teaspoon cumin — ground type
1 1/2 pounds ground beef
1/2 cup diced onion
8 ounces tomato sauce
1/2 teaspoon salt and pepper — each
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1 cup monterey jack cheese

How to Prepare:
Preheat oven to 350f. Spray a 9″ pan (spring form, cake, or square) with cooking spray.
In a large bowl, mix bake mix, cream, water, eggs, green chilis, salt, pepper, cayenne and cumin. Pour and spread in the prepared pan, covering bottom evenly. If this is too thick to work with -add 1/4 cup water and mix in. If it’s too thin -let it sit a few minutes to firm up. Bake, uncovered, for 20 minutes or until it starts to brown. While the crust is baking: brown ground beef with onions and seasonings. Pour in tomato sauce and heat through. Pour into the crust and bake for 20 more minutes, then sprinkle on cheese and bake another 10 minutes.
Approx 6-8 servings.

Ingredients:
10-12 Thin Sliced Pork Chops
2-Tbsp Butter
8 oz cream cheese (softened)
4 oz heavy cream
1/2 to 1-cup Splenda (to taste)
1/4 cup Sugar Free (Atkins) Pancake Syrup (or Dvinci Maple flavored syrup)

How to Prepare:
In an electric skillet (or frying pan) lightly brown the pork chops to seal in juices (about 10 seconds each side). Then in a bowl mix together the cream cheese, heavy cream, sugar free Syrup and splenda. Add this mixture to the skillet with pork chops and turn heat to medium and simmer until pork chops are cooked and sauce is warmed. THAT’S
IT!!!

Ingredients:

Zucchini layer
1 cup zucchini — shredded
1 tablespoon butter
1/2 teaspoon mustard powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 Tablespoons Parmesan cheese

Tuna layer
6 ounces canned tuna
1 egg — beaten
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon paprika
1/2 cup shredded cheddar cheese

How to Prepare:
Mix zucchini layer ingredients and microwave for 60 seconds. Drain excess moisture from zucchini mixture. Spray a cake pan with Pam and spread zucchini mixture into the pan. Mix tuna layer ingredients. Spread tuna mixture over zucchini. Sprinkle top w/ parmesan cheese, if desired.
Bake at 400 degrees for 20 minutes or until tuna is firm and brown on top.

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Ingredients:
2 pounds lump crabmeat
1/2 pound cod fillets — fresh
1/2 cup heavy cream — (1/2 to 1)
1 Tablespoon Dijon mustard
2 teaspoons sesame oil
2 Tablespoons parsley — finely chopped
2 Tablespoons chives — finely chopped
2 Tablespoons basil — julienned
Salt and pepper to taste
Juice of 1/2 lemon
Olive oil for sauteing

How to Prepare:
Pick through crabmeat, removing all shells but being careful not to break up the large lumps too much.
In a food processor, grind codfish until pureed. Add 1/2 cup of heavy cream and puree until incorporated. Then add more cream if needed.
The mixture should be smooth and shiny, yet firm enough to hold its shape.
Place this mousse in a metal bowl and add the other ingredients, except for the olive oil.
Take a small portion of the crab-cake mixture and saute in hot olive oil until golden brown. Taste to adjust seasoning.
Form the rest of the crab cakes and saute in hot olive oil until golden on both sides. Finish by baking in a 450-degree oven for 4-5 minutes.
Serves six to eight

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How to Prepare:
In food processor, pulse salmon strips until finely chopped. With machine running, slowly add cream, salt, and pepper; process until smooth.
Transfer to a medium bowl; stir in crab meat, tomato, chives, and parsley until well blended.

Shape and flatten into 8 3-inch round cakes.

In large non-stick skillet, heat oil over medium-high heat. Fry 2-4 minutes per side to brown. Drain on paper towel.

Makes 4 servings.

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Ingredients:
2 cans tuna fish
1/2 can fried onions
salt and pepper to taste
1 egg
1/2 stick celery finely chopped
soy sauce or Asian dressing (optional)

How to Prepare:
Mix ingredients, shape into patties and fry in pan with olive oil until browned.
Drizzle with a little soy sauce or Asian dressing if desired.

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Ingredients:
1/2 Lemon
Pinch of Salt and Pepper
1 1/2lbs. Fresh Salmon Fellet
1 can of Mexican Rotel
1/2 cup Mayo

How to Prepare:
Mix mayo and Rotel.
Rub the Salmon with salt, pepper, and lemon.
Coat both sides of Salmon with mixture and place in preheated skillet. Scope the rest of the mixture on top of the fish. Cook for
3-6 minutes on each side or until done.

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Ingredients:
2 pounds of halibut, cut into pieces
1 cup of chicken broth
2 tablespoons of chopped parsely
1 teaspoon of tarragon or dill
1/2 cup of grated cheddar cheese
1 egg white, beaten until foamy

How to Prepare:
Preheat oven to 400. Into an oven-save dish, arrange halibut pieces. Pour in chicken broth; sprinkle fish with parsely and tarragon or dill. Bake in preheated oven for 10 minutes; throw away excess liquid.

Preheat broiler.

In a bowl, fold grated cheese into beaten egg white. Spread cheese mixture over halibut pieces.
Broil until golden.

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Ingredients:
8 ounces cream cheese
1 pint heavy cream
2 tablespoons sugar free peanut butter
1 package sugar free instant pudding mix — chocolate

How to Prepare:
Mix ingredients start by mixing heavy cream and cream cheese together, then add the rest. It helps to microwave the cream cheese for about 15 to 30 seconds to soften it up a bit and reserve some of cream to mix the pudding in and add to the rest. Spoon onto a cookie sheet (parchment paper) or use a pastery bag or ziploc bag with corner cut off. They come out like Hershey kisses.

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Ingredients:
1 egg
1/4 cup whole milk ricotta cheese
2 tablespoons flax meal
dash nutmeg
dash salt substitute
2 tablespoons DaVinci French Vanilla syrup
water
2 tablespoons heavy cream

How to Prepare:
In microwavable cereal bowl, beat one egg with fork. With fork, beat in ricotta. When well blended, add flax meal, nutmeg, salt sub, and syrup. Add water one
tablespoon at a time to desired consistency (I used 2 and it turned out well).
Microwave on high 2 minutes. Stir and top with desired amount of butter and heavy cream.

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Ingredients:
8 ounces cream cheese — softened
1 1/2 cups heavy cream
1/2 package sugar free instant pudding mix — vanilla
4 stevia packets
2 cups fruit flavored extract

How to Prepare:
Whip together and spoon into cake decorating bag with large tip, or use a baggie and cut one corner off the bag. Make plops about cookies size on wax paper lined cookie sheet. Freeze then transfer to container and keep in freezer. Makes 30.

NOTES : Counts for fruit flavored extract not included in totals.

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Ingredients:
8 oz. cream cheese
1/2 ripe banana
1 1/2 tbsp. water
6 packets Splenda
1 1/2 tsp. unsweetened cocoa
1/4 tsp. banana flavored extract (optional)

How to Prepare:
Beat banana into cream cheese with 2 packs Splenda, 1/2 tsp. of the unsweetened cocoa and banana flavored extract if using. Refrigerate mixture until firm. Slightly dampen hands and pinch off a marble sized piece of the cheese mixture and roll into a ball. Do this with the rest of the cheese. Freeze for 30 minutes in a single layer on wax paper. Mix remaining Splenda and cocoa. Place in a gallon sized zipper bag and add frozen cream cheese balls. Shake gently to coat.
Store in refrigerator in a single layer to prevent sticking.

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Ingredients:
6 Ready made Crepes
Redi-Whip Cream Cheese
Nuts (optional)

How to Prepare:
Spread cream cheese over a Crepe and top with Redi-Whip and nuts if desired.

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Ingredients:
8 oz. cream cheese
2 tsp. sugar-free raspberry flavored jello
1 1/2 tbsp. water
6 packets Splenda
1 1/2 tsp. unsweetened cocoa
1/4 tsp. strawberry flavored extract (optional)

How to Prepare:
Dissolve gelatin in water and beat into cream cheese with 2 packs Splenda and 1/2 tsp. of the unsweetened cocoa and strawberry flavored extract, if using. Refrigerate mixture until firm. Slightly dampen hands and pinch off a marble sized piece of the cheese mixture and roll into a ball. Do this with the rest of the cheese.
Freeze for 30 minutes in a single layer on wax paper. Mix remaining
Splenda and cocoa. Place in a gallon sized zipper bag and add frozen
cream cheese balls. Shake gently to coat. Store in refrigerator in a
single layer to prevent sticking.

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Ingredients:
8 oz. cream cheese
2 tsp. sugar-free orange flavored jello
1 1/2 tbsp. water
6 packets Splenda
1 1/2 tsp. unsweetened cocoa
1/4 tsp. vanilla or orange flavored extract (optional)

How to Prepare:
Dissolve gelatin in water and beat into cream cheese with 2 packs Splenda and 1/2 tsp. of the unsweetened cocoa and extract, if using. Refrigerate mixture until firm. Slightly dampen hands and pinch off a marble sized piece of the cheese mixture and roll into a ball. Do this with the rest of the cheese. Freeze for 30 minutes in a single
layer on wax paper. Mix remaining Splenda and cocoa. Place in a gallon sized zipper bag and add frozen cream cheese balls. Shake gently to coat. Store in refrigerator in a single layer to prevent sticking.

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Ingredients:
8 oz. cream cheese
2 tsp. sugar-free lemon flavored jello
1 1/2 tbsp. water
6 packets Splenda
1/4 cup shredded coconut
1/4 tsp. lemon extract (optional)

How to Prepare:
Dissolve gelatin in water and beat into cream cheese with 2 packs Splenda and lemon flavored extract if using. Refrigerate mixture until firm. Slightly dampen hands and pinch off a marble sized piece of the cheese mixture and roll into a ball. Do this with the rest of the cheese. Freeze for 30 minutes in a single layer on wax paper.
Mix remaining Splenda and coconut. Place in a gallon sized zipper bag and add frozen cream cheese balls. Shake gently to coat. Store in refrigerator in a single layer to prevent sticking.

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Ingredients:
4 TBS Cream Cheese, room temp
5 large Strawberries
1 cup Whipping Cream
1 cup Water
1 pkg Jello sugar free Instant White Chocolate Pudding mix

How to Prepare:
Beat the strawberries and Cream Cheese together until smooth and creamy. Add the water and whipping cream and beat for 2 minutes until blended. Add the Jello Instant Pudding mix and beat until well mixed. Place in fridge for 5-10 minutes until set.
Tastes creamy and rich and decadent!

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Ingredients:
3 eggs
2 packets sweet n low
2/3 cup pumpkin
1/2 t. ginger
1T. cinnamon
1T. baking powder
1T. baking soda

Filling:
4 oz. cream cheese
2T. butter
2 packets sweet n low
1t. vanilla
1T. heavy cream

How to Prepare:
Bake for 15 minutes at 350.
Beat eggs for 5 minutes. Add remaining ingredients and mix. Spread onto a well greased sided cookie sheet. The layer of batter will be very thin. Remove and let cool. Turn out on a couple of paper towels doubled. (I used an egg turner to loosen from the pan) Roll up in the paper towels. Lay aside. Beat cream cheese and butter until smooth. Add remaining ingredients
and beat until blended.

Unroll the log and spread on the filling. Roll back up without the paper towels. Refrigerate for at least a half an hour. Start at the end and cut into app. 1/2 ” sections as much as you want at that particular time. Will look like a pinwheel.

Vary by adding adding pecans. (sprinkle over batter before baking).

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Ingredients:
1 8 oz pk cream cheese
1 egg
1 cup sour cream
1/3 cup (each) of 3 artificial sweeteners.
1/2 cup macadamia nuts unsalted
4 oz. pre-melted unsweetened chocolate.
Pam spray.

How to Prepare:
Cream cheese needs to be softened (set out about 2 hrs). Add sour cream, sweeteners, egg and pre-melted chocolate in medium bowl and blend with hand mixer. Add softened cream cheese. Blend well. Add nuts. Pour into pie pan that has been sprayed with Pam spray. Cook in 325 degree oven for 1/2 hr. Turn off the oven and let set in oven for 45 mins. Take out and cool in refrigerator.

Ingredients:
Crumb Crust:
1 1/2 cups Crushed Low Carb Cinnamon Nutrageous Granola ( by expert foods) Net 3 carbs per 1/2 cup.
5 Tbsp. Butter
1/3 cup Splenda
1/8 tsp salt

Filling:
2 lbs cream cheese
1 c. splenda
1 tsp Vanilla extract
1 tsp Lemon juice
4 eggs

How to Prepare:

Crust
For the crust, stir together crust ingredients and press onto the bottom of the spring pan and 1 inch up the sides of a buttered 24 cm.spring pan. Fill immediately or chill up to 2 hours.

Preheat the oven to 325 degrees.

Filling:
use your mixer on the lowest speed. beat the cream cheese no more than 30 seconds stop the bowl and scrape the beaters. Add the sugar in a stream, mixing no more than 30 seconds. Stop and scrape. Add Vanilla, lemon juice and one egg at a time mix only until each egg is absorbed no more than 30 seconds at a time. Stop and scrape after each addition.
Wrap aluminum foil around the bottom of the springform pan so that is at least 1 inch up the sides place the pan in a roasting pan and pour warm water into the pan to a depth of 1/2 inch.
Bake for 60 minutes or until lightly colored and firm except for the very center.

Remove from the pan of hot water.

Remove the foil and cool completely on a rack. Wrap the cheese cake in plastic or foil and chill overnight before unmolding..

Ingredients:
Cake:
8 x 8 cake pan
cup butter or Betta Butta
cup half-n-half or heavy cream
22 oz of water
1 Keto Bread
1 Keto Cookie and Brownie
Icing:
1 package (8 oz.) of Cream Cheese
1 tbsp of Vanilla Extract
4 packages of Splenda brand sweetner

How to Prepare:
Cake Directions: Preheat oven to 350. Grease cake pan. Mix dry ingredients. Then mix liquid ingredients. Combine and mix thouroughly but quickly then pour into greased 8 x 8 cake pan. Cook for 50-60 minutes until well done. Allow time to cool, then spread on icing.
Cut into 20 pieces.

Icing Directions: Mix all ingredients in mixing bowl and mash together mixing well. May heat in microwave for 30 sec for more effective mixing Spread on cake.

Ingredients:
1 cup protein powder — vanilla, sifted
2 teaspoons baking powder — sifted
1/8 teaspoon salt — sifted
1/2 teaspoon cream of tartar
5 large eggs — separated
2 teaspoons vanilla extract
1 tablespoon lemon peel — finely grated
1 teaspoon lemon extract
1/2 cup heavy cream
1/4 cup water
10 packages artificial sweetener — (glaze:)
2 ounces heavy cream
2 tablespoons butter
1 teaspoon vanilla extract — or lemon extract
3 ounces cream cheese

How to Prepare:
Preheat oven to 300f. Spray a bundt pan with cooking spray very well. Sift protein powder, baking powder and salt and set aside. In a large bowl, beat egg whites with cream of tartar until stiff.
In another bowl, beat egg yolks, artificial sweetener, extracts and lemon peel. Beat in water and cream, then beat in dry ingredients. Fold into whites very carefully, then spoon into prepared bundt pan.
Bake for 45 minutes, then let cool 10 minutes before inverting and removing(this is the tricky part -just do your best
For the frosting: Beat the cream, butter, cream cheese and extracts well. If this is too thick, add more cream, 1 T at a time. Drizzle over cooled cake. I found this to makes 12-15 servings in a standard bundt pan.

Ingredients:
1 package (8 oz.) of Cream Cheese
1 tbsp of Vanilla Extract
4 packages of Splenda brand sweetener

How to Prepare:
Mix all ingredients in mixing bowl and mash together mixing well. May heat in microwave for 30 sec for more effective mixing. Spread on cake.

Icing, also called frosting, is a sweet glaze made of sugar that often also contains butter, water, egg whites, milk, or flavorings and is used to cover or decorate baked goods, such as cakes or cookies.

Icing can be formed into shapes such as flowers and leaves using a pastry bag. Such decorations commonly grace birthday and wedding cakes. Chef’s color dye (food coloring) is commonly added to icing mixtures to achieve the desired color. Sprinkles, coloring mist, edible images or other decorations are often used on top of icing.

The simplest icing is a glacé icing, containing icing sugar and water. This can be flavored and colored as desired, for example by using lemon juice in place of the water. More complicated icings can be made by beating fat into icing sugar (as in butter cream), by melting fat and sugar together, by using egg whites (as in royal icing), and by adding other ingredients such as glycerin (as in fondant). Some icings can be made from combinations of sugar and cream cheeses, or by using ground almonds (as in marzipan).

Icing can be applied with a utensil such as a knife or spatula, or it can be applied by drizzling or dipping (see glaze) or by rolling the icing out and draping it over the cake. The method of application largely depends on the type and texture of icing being used. Icing may be used between layers in a cake as a filling, or it may be used to completely or partially cover the outside of a cake or other baked product.

Wikipedia contributors. Icing (food). Wikipedia, The Free Encyclopedia. November 19, 2008, 17:24 UTC. Available at: http://en.wikipedia.org/w/index.php?title=Icing_(food)&oldid=252810782. Accessed November 23, 2008.

Serves: 4 to 6
Carbs Per Serving: 34 grams carbs total
Effort: Easy

There is some debate regarding tiramisu’s origin, as there is no documented mention of the dessert before 1983. In 1998, Fernando and Tina Raris similarly claimed that the dessert is a recent invention. They point out that while the recipes and histories of other layered desserts are very similar, the first documented mention of tiramisu in a published work appears in a Greek cookbook. Backing up this story, the authors recalled an article that tiramisu was created in 1971 in Treviso.

Some claim that it was first created in Northern Italy during the First World War. Women made these desserts for their men to take with them as they were being sent off to war. They might have believed the high caffeine and energy content of these desserts would give their men more energy to fight and help bring them home safely.

A less glamorous theory explains that the dessert was a way of salvaging old cake and coffee that had gone cold by using the leftover coffee and perhaps some liqueur to moisten the dry cake. The dish was greatly improved by layering it with cream and mascarpone.

Wikipedia contributors. Tiramisu. Wikipedia, The Free Encyclopedia. November 17, 2008, 04:11 UTC. Available at: http://en.wikipedia.org/w/index.php?title=Tiramisu&oldid=252297128. Accessed November 18, 2008.

Ingredients:
16 ounces mascarpone cheese — bel-gio-oso brand is best
3 Eggs
2 shots decaf espresso or strong coffee
1 teaspoon vanilla
1/2 cup artificial sweetener — equal is ok, it’s no bake
OPTIONAL – about 24 vanilla wafers — keeblers has the lowest carbs

How to Prepare:
Seperate the egg yolks from the whites. In one bowl, beat egg yolks, sweetener, 1 TBSP espresso, and vanilla for 2-3 minutes. Add this mixture to the marscapone cheese and beat until smooth, but do not over-beat! In another bowl, beat the egg whites until stiff peaks form. Gently fold the egg whites into the marscapone mixture. If you want a crust, line the bottom of a pie or bread pan with the wafers and drizzle espresso over them lightly. If not, just put the mixture into the pie or bread pan, sprinkle cocoa powder or cinnamon on top if desired. Refrigerate for 3-4 hours. This will knock your socks off!!! Your friends who eat sugar will clean the plate, too, and it’s very simple to make.
NOTES : Counts for espresso not included in totals.

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• Amazing Low Carb Sugar Free Tirimisu

Ingredients:
8 ounces Cream Cheese
1 egg
1 1/2 teaspoons Vanilla
1/4 cup peanut butter
4 splenda packets — (4 to 5)
cupcake baking cups/papers
1 dash sugar free chocolate and/or caramel espresso syrup (Optional)

How to Prepare:
Mix all ingredients together well (approximately 5 minutes). Distribute evenly into 6 cupcakes. Bake at 325* for 40-50 minutes until golden brown. Let cool completely, and keep refrigerated.

How to Prepare:
1. Melt butter and beat in eggs, cream, vanilla and sweeteners. (***I’m guessing this totals about 1 cup sugar equivelant if you use another sweetener other than the splenda, stevia, saccharin combo – add the carbs to the totals, please Beat in sour cream and mix until smooth, then add dry
ingredients and beat for 2 minutes Pour into a greased large loaf pan and bake for 45 minutes to 1 hour(very dense – give it time to cook even if the top gets really brown).Let cool before inverting on
a plate. This is a very moist,cake like finished product.

2. **Notes: I would try this and beat the egg whites separately with 1/4 tsp cream of tartar, then fold them into the batter once it’s time to pour into the pan. It rose quite a bit, but fell in the center and the beaten whites may help lighten it up.

3. Glaze if desired: Mix 2T softened cream cheese, 2T cream and 2T sour cream with 2pkt sweetener and 1/2 tsp vanilla extract until smooth. Drizzle over cooled cake

NOTES : Counts for Stevia, Splenda tablets and macadamia meal not included in totals

Ingredients:

Cake
1 1/2 cups zero carb whey protein isolate
1/2 cup flax meal
1/4 cup wheat gluten or gluten free alternative.
4 teaspoons baking soda
1/2 teaspoon salt
2 tablespoons cinnamon
1 tablespoon vanilla extract
1/2 cup oil
2 eggs — unbeaten
1/2 cup chopped walnuts
2 tablespoons heavy cream
1/2 cup artificial sweetener
4 teaspoons liquid saccharin

Cream Cheese Frosting
8 ounces cream cheese — softened
1 stick butter — softened
1/2 cup artificial sweetener
4 teaspoons liquid saccharin
2 tablespoons vanilla extract
1 teaspoon cinnamon

How to Prepare:
Preheat oven to 350.
Mix all cake ingredients together by hand, this comes out very thick, gloppy and sticky.
In a extra large cake pan (if you dont have a large pan use 2 or 3 smaller pans), place parchment paper and spray with Pam, put mixture into pan and spread out so it is no more than 1/3″ thick (if it is too think itdoesn’t taste right) it will puff up to over 1/2 thick.
Bake at 350¼ for 25-40 minutes (depending on altitude) until knife comes out clean. Cut into 1″ square pieces (this is very rich), makes about 25-30 servings.

Frost with Cream cheese frosting.
Frosting: cream all frosting ingredients together, add more sweetener or extract to your taste, and spread on top of warm cake and allow to cool.

Ingredients:
5 jumbo eggs — separated
1 dash cream of tartar
7 packets sweetener (splenda or stevia)
2 tablespoons vanilla extract
2 teaspoons grated lemon peel
2 tablespoons lemon juice
4 tablespoons Atkins Bake Mix
4 tablespoons heavy cream

Frosting
3 ounces cream cheese — room temperature
3 tablespoons heavy cream
1 tablespoon butter — room temperature
4 packets sweetener
1/2 teaspoon vanilla
1 tablespoon lemon juice

How to Prepare:
Preheat oven to 325f. Spray a 9″ square cake pan with butter flavor cooking spray. Beat egg whites until stiff with cream of tartar. In another bowl, beat remaining cake ingredients until smooth. Pour over beaten whites and gently fold in, being careful not to break the whites down too much. Bake in a 325f oven for approx 30 minutes or until browned all over on top and puffy. Remove from oven and let cool to room temperature.(cake will fall in the center).

To make frosting, beat room temp butter and cream cheese until smooth. Add remaining ingredients and beat well. Spread over cooled cake.

Ingredients:
1 pound softened cream cheese
2 tbs xanthan gum
1/2 stick softened butter
1/2 tsp liquid splenda

How to Prepare:
beat cream cheese and butter together, sprinkle on xanthan gum very slowley as you are beating it. Spread on cake.

Ingredients:
1/2 block firm tofu
1 egg
1 tsp. crushed rosemary
salt to taste
1 Tbs. protein powder
1/4 cup Parmesan cheese
tomatoes
peppers
mozzarella
black olives
bacon bits

How to Prepare:
In blender mix:
1/2 block firm tofu
1 egg
1 tsp. crushed rosemary
salt to taste
1 Tbs. protein powder
1/4 cup parmesan cheese
Spread in a round 9″ cake pan.

Top with:
chopped tomatoes
chopped peppers
Drizzle pesto sauce over this, then add grated mozzarella, black olives and bacon bits.
Sprinkle parmesan cheese on top.
Preheat oven to 425 and bake for 20 min. Cool 5 min. then serve. 1 serving.

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 aGI 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 ongoingmaintenance 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 avoidred. Period. Gallop says dieters should expect to lose one to twopounds 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, Melbatoast, 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 dried fruit,Applesaucew/sugar, All fruit drinks, Prune juice, Sorbet, Bologna, Bratwurst,Regular eggs, Ground beef with 20% fat, Hamburgers, Hotdogs, Pastrami,Processed meat, Regular bacon, Salami, Sausages, Sushi rolls, All canned pasta, Couscous, Gnocchi, Macaroni and cheese, Noodles, Pasta filled with meat or cheese, Alfredo sauces, Sauces with sugar, Jell-O,Potato Chips, Candy and French fries.

For GI Food Lists Search the GI Database

Use the free GI databaseto find the GI value of your favourite carbohydrate foods that havebeen tested over the past 25 years from all around the world. You canalso check the glycemic load (GL) and grams of carbohydrate per serve.Our database is the most comprehensive GI resource on the web.

To Read More About Popular Low Carb Diets Please Click Here.

The Glycemic Index – The Glycemic Index (GI) – Key To Fat Loss Or Just Another DietGimmick By Tom Venuto, NSCA-CPT,CSCS  www.burnthefat.com

The Glycemic Index Diet – The Glycemic Index (also glycemic index, GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto.

Glycemic Index Click Here! The Low GI Diet Breakthrough provides the best information for those looking to lose weight with the low gi diet.

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, they proceed on to their Diet for Life or maintenance diet.

In this phase the forbidden foods are processed foods, white flour products, sweet fruits, and foods with a high glycemic index in general.

During the 14-day induction period, Dr. Agatston predicts a weight loss of between eight and 13 pounds, with belly fat being the first to go. In the second phase dieter should continue to lose 1-2 pounds each week as long as they do not go overboard with the carb reintroduction.

Read More About Popular Low Carb Diets Click Here.

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!

Ingredients:
4 boneless skinless chicken breasts
1 Cup Mayo
6 slices bacon
2 Cups shredded cheddar cheese

How to Prepare:
Cook bacon until crisp, then crumble. Cube chicken breast and cook thoroughly. Mix all ingredients together. Spred into a 8” cake pan.

Ingredients:
8 ounces Cream Cheese
1 egg
1 1/2 teaspoons Vanilla
1/4 cup peanut butter
4 splenda packets — (4 to 5)
cupcake baking cups/papers
1 dash sugar free chocolate and/or caramel espresso syrup (Optional)

How to Prepare:
Mix all ingredients together well (approximately 5 minutes). Distribute evenly into 6 cupcakes. Bake at 325* for 40-50 minutes until golden brown. Let cool completely, and keep refrigerated.

And Enjoy

Ingredients:
1 package (8 oz.) of Cream Cheese
1 tbsp of Vanilla Extract
4 packages of Splenda brand sweetner

How to Prepare:
Directions: Mix all ingredients in mixing bowl and mash together mixing well. May heat in microwave for 30 sec for more effective mixing. Spread on cake.

Ingredients:
2 eggs
1 ounce cream cheese
2 splenda packets — (2 to 3)
1 teaspoon heavy cream
1 teaspoon cinnamon — (1 to 2)
butter

How to Prepare:
Melt cream cheese in microwave. Mix in eggs, splenda, 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!

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Ingredients:
1 bag frozen chicken wing pieces, defrosted
1 bottle Texas Pete (your favorite will do) Buffalo Style Chicken Wing Sauce
1/2 stick butter
Ranch or Bleu Cheese dressing
Celery
Oil for deep frying
Salt and pepper

How to Prepare:
Heat your oil in either a deep pot or a fryer to 375. Salt and pepper your wings and fry in batches (usually 5-6 pieces) until the skin is crispy and well browned (about 12 minutes). Remove from oil and drain on cookie cooling rack. Repeat until all wings are cooked.
Meantime, in a saucepan, melt the butter and pour in 1/2 jar of the wing sauce. When the wings are finished, place them in a large bowl and toss with the sauce. Serve w/celery and ranch or bleu cheese dressing.

I hope you enjoy this one.

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