Low Carb Diet for Beginners Essential Low Carb Recipes to Start Losing Weight

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Transcript of Low Carb Diet for Beginners Essential Low Carb Recipes to Start Losing Weight

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  • Copyright2013byMendocinoPress,Berkeley,California

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    ISBNPrint978-1-62315-318-2|eBook978-1-62315-319-9

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  • Contents

    IntroductionPARTONE

    TheLow-CarbDiet

    ChapterOne:WhatIsaLow-CarbDiet?HowandWhyLow-CarbDietsWorkWhyChooseaLow-CarbDietforWeightLoss?HowtoLoseWeightonaLow-CarbDietHealthBenefitsofLow-CarbEatingDebunkingCommonMythsAboutLow-CarbDiets

    ChapterTwo:GettingStartedwiththeLow-CarbDietHowMuchCarbohydrateIsEnough?EliminatetheBadCarbsWhatAboutGoodCarbs?Okay,SugarsOut.WhatAboutArtificialSweeteners?GoodFatsVersusBadFatsAlcoholicBeveragesPuttingItAllTogetherLow-CarbShoppingTipsStockingtheLow-CarbKitchenTipsforDiningOutCookingTipsTenTipsforSuccess

    ChapterThree:TheMealPlanHowtoUseThisLow-CarbDietMealPlanSeven-DayMealPlan

    PARTTWO

    Recipes

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  • ChapterFour:BreakfastSpringPeaandMintFrittatawithGoatCheeseandPancettaProsciutto,Spinach,andCreamBakedEggsBacon-CrustedMiniQuicheswithMushroomsandGreensCrispyCauliflowerPancakesSavoryCottageCheeseMuffinsFluffyAlmondPancakeswithFreshBerriesNo-BakePeanutButterCoconutProteinBarsGlazedCinnamonRollMuffins

    ChapterFive:AppetizersandSnacksCrispyParmesanKaleChipsBakedBarbecueZucchiniChipsBacon-Chile-CheeseBiteswithPecansOliveTapenadeFilledCucumberBitesCabbage-WrappedFreshThaiSpringRollsOrangeCreamIcePopsChocolateShakeCherryandChocolateSnackBars

    ChapterSix:SoupsandSaladsButternutSquashandChipotleSoupRoastedCauliflowerSoupwithSmokedGoudaVeggie-PackedMinestroneSoupCreamyChickenSoupwithRoastedGarlicKaleandAlmondSaladwithParmesanCheeseandLemonVinaigretteRadicchio,Fennel,andOrangeSaladwithOliveVinaigretteCobbSaladSteakSaladwithBlueCheeseDressing

    ChapterSeven:EntresPizzaMargheritawithaCauliflowerCrustQuinoaandVegetableGratinBrazilianGarlic-LimeShrimpSearedTroutwithCherryTomatoesandBaconRoastedSalmonwithCaramelizedLeeksSearedChickenVeracruzProsciutto-WrappedChickenStuffedwithGoatCheese

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  • Lemon-RosemarySearedSteakwithAsparagusandMushrooms

    ChapterEight:DessertsBanana-ChocolatePeanutButterIceCreamChocolateandVanillaMeringueSwirlsCinnamon-PecanThinsHoney-BlueberryTartNut-CrustedMiniMapleCheesecakesCarrotCakewithWhippedCoconutCreamFrostingChocolate-FilledStrawberrySoufflsFrostedBrownies

    AppendixA:TenTipsforDiningOut

    AppendixB:High-CarbFoodsandLower-CarbAlternatives

    AppendixC:Low-CarbFoods

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  • W

    Introduction

    elcome toLow-CarbDietforBeginners.Itsmorethanlikelythatyouvepickedupthisbookbecauseyouwanttoloseweight.Asyoulllearnhere,manypeoplesuccessfullyloseweightbyreducingthecarbohydratesintheirdiets.Low-carb

    dietsalsohavemanyotherhealthbenefits,including:

    AlleviatingdepressionIncreasingenergyImprovingcholesterollevelsReducinginsulinresistancePreventingdiabetes

    Low-carb diets have become extremely popular in recent years for the simplereasonthattheyareeasytofollowandareaquickandrelativelypainlesssolutiontomanyhealthissues,includingexcessweight,sluggishnessandfatigue,andpoormood.Stickingtoalow-carbdietcanhelpyouconquersugarcravings,anditcanregulateyourbloodsugarandcertainhormonesthatcontrolappetiteandsatiety.Asaresult,youlllose weight, decrease your blood pressure, reduce your risk of diabetes and otherdiseases,increaseyourenergy,andboostyourmood.

    Inmostlow-carbdiets,therearenorestrictionsonportionsize,oronamountsofcalories, fat, sodium,orcholesterolyouconsume.For this reason, low-carbdietsareveryappealingtothosewhoenjoyeatingandarentinclinedtopainstakinglycountthecaloriesofeverythingtheyeatthroughouttheday.Alow-carbdietrequiresrestrictingonly theamountof carbohydratesyoueat,withper-daycarbohydrate limits rangingfrom50to100grams,dependingonyoursize,activitylevel,andotherfactors.Re inedgrainsandaddedsugarsareentirelyoffthemenu,butmanyotherfoodscanbeenjoyedvirtuallywithoutacare.

    Whetheryouvetriedalow-carbdietbeforeorthisisthe irsttimeyouvegivenitany thought at all, youmight think that youll have to giveup all the foods you lovemost.Happily, thisbookwill showyou thatsnot true. In fact,manyof your favoritefoodscanstillbeonyourmenu.

    Ifyouaretryingtoloseafew(ormany)pounds,controlyourbloodsugar,reduceyour blood pressure, have more energy, reduce cravings, or alleviate symptoms ofdepression,alow-carbdietmayverywellbetheansweryouvebeenlookingfor.

    Low-CarbDietforBeginnersis illedwithinformationthatwillhelpyoutackletheseissues and more. You will ind all of the basic information you need to better

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  • understand low-carbeatingand to learnhowtomakechanges inyoureatinghabits.Thisbookprovides:

    Anintroductiontolow-carbdiets,howandwhytheywork,andthetruthaboutmanycommonlow-carbdietmyths

    Abasiclow-carbeatingplanNumerouseasy,quick,anddeliciousrecipesthatfittheplan

    Thebookisdividedintotwoparts.PartOneprovidesanoverviewoflow-carbdiets,adetailedexplanationof the sciencebehind low-carbeatingandhow it affects yourweightandgeneralhealth,andanexaminationofthehealthbene itsoflow-carbeating.It also provides a guide to getting started with low-carb eating, and offers tips forreadingnutritionlabels,groceryshopping,stockingyourpantry,andlow-carbcooking.It answersmanycommonlyaskedquestionsabout low-carbdiets,debunks commonmythsaboutlow-carbdiets,andexplainsthedifferencebetweengoodcarbsandbadcarbs.Finally,aseven-daymealplanshowsyouwhatlow-carbeatinglookslikeonaday-todaybasis.

    PartTwoofferslow-carbrecipesthatwillhelpyoutomakequickandsimplemealsthatareverylowincarbsbutfullofdelicious lavor.Withtheserecipesinhand,youllbeginyour low-carbdietbyeatingmealsthat trulysatisfyyou.Sinceyoullbeeatingfoodsyouloveandareenjoyingyourmeals,youllbemorelikelytosticktothedietforthelongterm.Beforeyouknowit,youllbewellonyourwaytobetterhealth.

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  • PART ONE

    The Low-Carb DietCHAPTER ONE WHAT IS A LOW-CARB DIET?

    CHAPTER TWO GETTING STARTED WITH THE LOW-CARB DIET

    CHAPTER THREE THE MEAL PLAN

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  • CHAPTER 1

    What Is a Low-Carb Diet?

    A low-carbohydrate diet is any diet plan in which carbohydrates are limited.Carbohydrates,oftencalledcarbs,arenutrientcompoundsfoundinawidevarietyoffoodsboth healthful and unhealthfulincluding bread, legumes, dairy products,potatoes,broccoli,apples,pasta,soda,corn,andchocolate.Themostcommonformsofcarbohydratesaresugar,fiber,andstarch.

    Thequantity of carbohydrates a person can eat on a low-carbdiet varieswidelyfrompersontoperson.Thegoalisto indalevelthatworksforyou,thelevelwhereyouloseweightandfeelgreat.Formostpeople,carbswillbeabout20percent(orless)oftheirdailycaloricintake.Fortheaverage2,000-calorie-per-daydiet,thatmeansabout100 grams of carbohydrates are allowed per day. In most low-carbohydrate diets,re inedgrains(white lour,whiterice,etc.)andaddedsugarsareconsideredmostly,ifnotentirely,offlimits.Therearemanydifferentlow-carbdietplans,includingAtkins,theZoneDiet,ProteinPower,SugarBusters,SouthBeach,thePaleoorCavemanDiet,andmanyothers.Whilethesedietsalldifferfromoneanother,theonethingtheyhaveincommonisthattheyseverelyrestrictdietarycarbohydratesandrelyonproteinandfatsforthemajorityofdailycalories.

    Low-carbohydratedietsareextremelypopularamongthosetryingtoloseweight.Manypeoplewhoembarkonlow-carbdietsreportthattheirenergylevelssoarastheircravingsforcarb-heavyfoodsplummet.Thesedietsarefairlyeasytofollowsincetheydo not require detailed tracking of foods or calories eaten. Andmany people lose asignificantamountofweightonthesediets,addinggreatlytotheirappeal.

    HOW AND WHY LOW-CARB DIETS WORK

    At the most basic level, all weight-loss diets work by reducing your overall caloricintake to below the level that your body uses throughout the day, creating whatsknownasacaloriede icit(consumingfewercaloriesthanyouburn).Manydietshelpyoutoloseweig