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Introduction to High Protein / Low Carb Diets High protein, low-carbohydrate diets were all the rage in the 1970's, as part of the campaign against refined sugar. Then, as more evidence emerged connecting fat with heart disease and some cancers, doctors began recommending starchy carbohydrates as the basis of sensible eating. Result? High protein diets vanished. Now, despite little change in medical opinion, high protein diets are once again highly popular. The High Protein / Low Carb Claim Certain high protein diets claim that carbohydrates make us fat. This is a little misleading. No one gets fat by eating carbohydrate-rich foods like bread, pasta, rice, potatoes, vegetables, cereals, beans and fruit and vegetables, unless they eat them by the car-load. Yes, it's true that over-consumption of foods like: candy, chocolate, cookies, biscuits, sweets, cakes etc., all of which are high in refined carbohydrates, will lead to weight gain and will cause health problems. But no one needs to eat a high protein / low carb diet to avoid these foods. Any balanced diet will do the job just as well, without any of the health risks. What You Eat on a High Protein / Low Carb Diet There are various versions of this high protein, low carbohydrate diet. However, most recommend large quantities of protein in unrestricted amounts, including red meat, fish, shellfish, poultry, eggs, and cheese. They forbid (or limit) pasta, bread, potatoes, fruit, many vegetables, plus any foods with large amounts of refined sugar. Typical Breakfast
Bacon and eggs (no toast, no juice).
Typical Lunch
Small salad and double cheeseburger (no bun!)
Typical Dinner
Steak or fried chicken with salad topped with cheese dressing.
High Protein / Low Carb Advantages
Eating a high protein diet may lead to a steadying of blood sugar levels. Also, it will initially lead to faster-than-average weight loss. High Protein / Low Carb Drawbacks
High protein diets may encourage over-consumption of saturated fat and cholesterol, which can increase the risk of heart disease. In addition, in the absence of sufficient carbohydrates, the body starts burning off fatty acids. Result? The kidneys can become overworked and may suffer damage in the process. In addition, certain chemicals called Ketones are released into the bloodstream, leading to an increased risk of headaches, tiredness, nausea, dehydration, dizziness, constipation and bad breath. Issues
Any high protein diet which bans carbohydrates is a danger to your health and should be avoided. Even more moderate low carb diets should not be followed by anyone with a history of ill-health, especially anyone with weak kidneys. Furthermore, it is worth remembering that the dietary guidelines laid down by the World Cancer Research Fund contradict almost all the recommendations in many high protein diets, with the exception of those concerning refined sugar. Finally, high protein eating is also discouraged by most nutritionists who advocate a balanced diet with more fruit & vegetables and less meat. High Protein / Low Carb Conclusion
Low carb diets do cause faster-than-average short term weight loss. If this is your aim, you may find low carb diets beneficial. However, do not fall into the trap of thinking that ALL carbs are bad - they're not! Hints and Tips for your low carb journey · First and most importantly. Whatever plan your following............... READ THE ! Not part of it, not some of it, but the entire book in its entirety. Then read the twice :) then read it again. · · Watch eating low carb bars- they are full of hidden carbs 16-20 carbs per bar! In fact think carefully before overeating any food, even l-c ones. The old adage of "if its sounds to good to be true, it probably is" applies here as well · · I see a big trend in people going overboard on "low carb treats" These can keep the sugar cravings alive and often people will eat the fakes and not enough of the good fats and proteins! So limit the cream cheese and cheesecakes for special holidays not everyday. · · Check the label, and then do the math to look for hidden carbs! · · Drink your water to flush out those ketones, at least 64ozs a day plus an additional 8ozs for each 25lbs that you are overweight. · · do some sort of exercise that you enjoy. You'll be firmer, lose weight faster and look better on your journey to goal weight! :) · · be leery of cheese, its not really "free" as it does contain carbs. In fact almost everything except for unprocessed meat or fat has carbs! So be sure to count them. · · check all foods through the to get a accurate carb count, as labels are legally allowed to lie. Heavy whipping cream has 0 carbs listed on the box, but did you know that one cup has 6.6 carbs? · Don't forget that fiber is your friend! Sugar free Metamucil or Flax seed are superb additions to your woe. · · keep a food journal with measurements, weights ect so you'll be able to check your progress at a glance, and if/when you stall you'll be better equipped to figure out what your problem is · · Don't cheat!!! one cheat can set you back a week or two so don't bother with it. And if you do cheat, then don't whine about it. Its a choice that you made. · · If your hungry don't eat cream cheese by the barrel, eat some protein! It does a body good :) · · take vitamins- at least a general multipurpose one · · Make sure you eat enough, l-c takes away your appetite and its easy to not enough and your body will go into starvation mode and you won't lose weight, so eat up! And as always YMMV some have found that they do have to count every calorie to lose those last few pounds. But try more food first before you start cutting cals. · · Always always be prepared, shop ahead of time and don't let yourself become hungry! · · And last but not least lol peanuts are not a nut, but are of the bean family, so stick to almonds, macadamia, and brazil nuts Cabbage Soup One medium head of cabbage - cut into 1/8ths. Cover with water and cook until tender. Add one can of chicken broth (Campbells or Swanson's type) Add one chopped red onion Salt and Pepper to taste Slice one lb. (one package) Ekrich smoked sausage (or similar, I look for the one with the lowest carbs). Add the sausage to the soup and simmer until heated through. Even better the second day. I don't have an exact carb count on it, but one cup of cooked cabbage has 7 carbs, and one ounce of smoked sausage has 1 gram of carbs, so somewhere between 8 and 10 carbs for a large portion (I'm guessing). Broccoli Cheese Soup 2 cans all natural chicken broth 1 package frozen, chopped broccoli Bring to boil, simmer 5 minutes, then add 3/4 lb of Kraft American Cheese, cut into cubes. Heat on low until cheese melts, add salt and pepper to taste. Just tried a new recipe tonight and it was very good. Tomato Soup 2 28oz cans crushed tomatoes salt, pepper, sugar(I use Splenda) and whole basil to taste 1 pint cream Bring tomatoes and seasonings to a boil. Reduce heat to med low and slowly add the cream, stirring constantly. Heat thoroughly. With this recipe, you don't need to add soda to keep the cream from curdling. In a pinch, I have used diced tomatoes instead of the crushed tomatoes. Beef Stroganoff Recipe By : Elizabeth Powell Serving Size : 3 Preparation Time :0:45 Categories : Beef Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds beef tenderloin -- cut in thin strips 2 tablespoons all-purpose flour 2 tablespoons butter 2 tablespoons olive oil 1 1/2 cups beef bouillon 1/4 cup sour cream 2 tablespoons tomato paste 1/2 teaspoon paprika salt to taste Dredge beef in flour. In a heavy skillet, melt butter with oil and brown the beef (about 5 minutes). Slowly add bouillon to beef, stirring well. Bring to a boil. Combine sour cream, tomato paste, paprika, and salt. Slowly stir sour cream mixture into beef mixture. Turn heat to low and bring to a bare simmer. Cook 15-20 minutes, stirring frequently and never allowing mixture to boil. French Onion Dip Here's a substitute I use for making sour cream dip: 1/2 onion, chopped fine and 1 cube beef bouillion or equivalent (such as 1 tsp powder). Also, an alternative for thickening the gravy is to cook it down a bit to reduce it--with or without some pureed vegetables. Or, if it goes with the recipe, mix in some sour cream (dairy or soy). Lasagna Substitute egg crapes for the noodles in this dish. Egg crapes: Whisk together 1/2 cup of water and 5 eggs. Ladle 1/2 cup of mixture into a buttered skillet, heat until set, turning once. Makes about 6 crapes. Sauce: 1 small can tomato sauce 2 tsp. Italian seasoning 1 tsp. garlic salt 1 lb. ground beef 2 green onions Pepper to taste Brown ground beef with onions, add other ingredients and simmer for 10 minutes. Cheese filling: 2 cups Mozzerella cheese 1 cup Cottage cheese 1 egg 2 T. Parsley flakes Layer in a 8x10 casserole dish, sauce, crape, then cheese filling to make 3 layers. Top with Parmesan cheese, cover with foil and bake in 350 degree oven for 30 minutes. (Also can be done in the microwave, since all ingredients are pre-cooked. Heat 6 minutes or so on high until cheese is melted). Let set 5 minutes before serving. This makes a very firm, not runny lasagna. 6 servings Carbs: 3.5 per serving Meat Gravy I had a craving for gravy one night with my low carb fried chicken. I wondered if I could do it with the ingredients I had on hand. I did it and believe it or not it didn't taste to bad. Here's the receipe: 1. Crunch up pork rinds as fine as you can crunch them 2. Add pork rinds to some meat drippings 3. Add salt, and pepper or whatever spices you like. 4. Add heavy cream or heavy whipping cream. Stir. If it is too thick add some water. Keep adding water and cream or heavy cream until the right thickness. Zucchini Lasagna Enough zucchini to be able to( sliced lengthwise about 1/4 inch thick) cover bottom of cake pan,and make 2 more layers. lg.cottage cheese,2 eggs,parmesan cheese(1/4 c. or so)mixed together, set aside. mushrooms,sliced 1/2 onion chopped mozzerella cheese........LOTS hamburger1 1/2 pounds,garlic powder....browned tomato paste,2 cups water,teas.italian seasoning.....add to browned burger.Stir and simmer......... Layer zucchini,then cottage cheese mix,followed by mushrooms and onions, then burger,top with layer of cheese.....start over....bake for about a 45min...to an hr..... Flax Seed Recipe canned tuna (I prefer in-oil but all we had was in-water; it was okay) cream cheese (if too cold to mash easily, soften in the microwave) flax seed (how much depends on how crunchy you want the mix to be) mash it all together fork or celery sticks, or spread it on lettuce leaves, spinach leaves, or lightly steamed cabbage leaves this also works with sardines or salmon instead of tuna Scallops with Spinach and Lemon 1 pound of bay scallops (the little ones) 1 package of fresh spinach or 1 10 ounce package of frozen 2 fresh lemons, cut one into wedges, juice the other 4 - 6 tablespoons of butter salt and pepper. If using fresh spinach, wash, stem, and sauti until wilted, set aside. If using frozen spinach, cook and drain, then sauti to remove some of the moisture. Wash scallops to remove sand. Heat a large sauce pan, add butter. Add spinach and sauti until heated through, season with salt and pepper. Push spinach to the outsides of pan, forming a ring. Add scallops to the center of pan and sauti 3 - 5 minutes, moving gently, so as not to disturb spinach. Season with salt and white pepper. When scallops are tender, pour lemon juice over scallops. Sauti a few more minutes. To serve, make a bed of spinach on the plate, top with scallops and pan juices, serve with lemon wedges on the side. This is a very simple, but elegant way to serve scallops. It can serve 2 as a main meal, or 4 as an appetizer. If serving a large crowd, you can keep the spinach warm in a separate pan while you sauti the scallops. ...
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