What to eat on a low carb diet such as Atkins?
I am trying to do a low carb diet and I was wondering what should I eat in order to make the diet most effective and efficient? I know cut out all breads, pastas, sweets, etc…but what veggies are okay and what isn’t? the obvious potatoes and other starchy vegetables I know. Can someone please fill me in or give me a website to refer to. thanks!
December 14th, 2010 at 9:27 am
During the first 2 weeks, you can have several cups of salads. Jicama, cucumber, celery & radish marinated in sesame oil & hot pepper flakes with rice wine vinegar & artificial sweetener. Make a stir fry with Bok Choy, bean sprouts, bamboo shoots, celery, mushrooms, shirataki noodles & your fav meats. I love eggs and could eat deviled eggs every day. You can smother omelets & meats with mushrooms & peppers & cheese. Meatzza – Meatloaf with pizza toppings (pepperoni, mushrooms, peppers, mozzarella) I prefer very thin sausage patties fried crispy with pizza toppings. Pork rinds & celery sticks are great crunch and can be eaten with dips (avocado/mayo/cayenne is my fav) & tuna/chicken/turkey/egg salads. I love love love my rotisserie and it makes the meats extra tasty. I cook a turkey every couple of months and make soup with the bones (add vinegar to leach minerals) and turkey salads. I’ll cube up some turkey meat mix in a couple of raw eggs add cheese (and broccoli after induction) with cayenne powder & nuke a couple of minutes for nearly instant meal. Flax seed should be eaten 2T daily even in induction.
Ground flax seed (2-3 Tbsp) 1/4 cup of water, cinnamon, artificial sweetener, mix in a raw egg – let sit 10 min to absorb liquid, put some cream cheese in the middle and nuke for 1.5 min. for hot cereal or 2 min. for more of a muffin type thing. Great low carb, high fiber treat.
After the 2 week induction, you add 5 grams of carbs per day every week and add a much greater variety of non starchy vegetables. Change your mindset – eat what you like to eat, just adapt it to low carb –
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli
I eat all my favorite Chinese, Italian, even Mexican foods with low carb foods. Cabbage makes an excellent pasta substitute (for me) Make a lasagna with blanched cabbage leaves & thinly fried eggplant instead of noodles. Sugar free pasta sauce over fried cabbage. My fav is chicken cacciatore, I add greens & flaxseed or chia seed for body and also add pizza toppings – pepperoni, mushrooms, lots of mozzarrella. Alfredo sauce is also low carb.
I don’t cook often. I usually make huge batches of food & freeze most of it. I cook meats 20-30# at a time (for just me) I have gone into the forums for recipes (especially when I first started low carb) I was shocked that fried “rice” made with grated cauliflower tasted just like it’s name sake. Shirataki noodles are traditional in Japanese sukiyaki and low carb. I’ve heard faux mashed “taters” made with cauliflower & cream cheese can fool non low carbers. “potato” salad using cauliflower instead.
Hope I’ve given you a start, I just don’t cook much but many recipes abound. Adapt what you’ve always eaten first (I bet someone has a recipe for it or low carb version) and then start exploring.
Chia seeds sound so expensive but 1# will make 10# food (when you can splurge some – Amazon.com has couple lbs. for $16 shipped to you. I buy mine in bulk – 24# for $6# with free shipping at getchia.com
I also order off Amazon – Lowrey’s Pork Rinds 18 for $15 – they pop like popcorn and are portion controlled.
Faux tapioca – 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk (or cream and added water during induction) & artificial sweetener if you like and mix it all in. Can be eaten after an hour but will be better tomorrow. Cream a pkg. of cream cheese into a can of pumpkin and add to the faux tapioca for an even more nutritious pumpkin pie pudding.
(berries are lowest glycemic) Cheesecake – strawberry ice cream (frozen berries, cream, a stick blender) – pork rinds great crunch – i eat lots of fish for snack (fish “steaks” or mackerel in tins are favs)- avocado/mayo/cayenne dip – olives
Pumpkin soup
* 1 (12 ounce) package Jimmy Dean sausage
* 1/2 cup onion, minced
* 1 garlic clove, minced
* 1 tablespoon italian seasoning
* 1-2 cup fresh mushrooms, chopped
* 1 (15 ounce) can pumpkin
* 4 cups chicken broth
* 1/2 cup heavy cream
* 1/2 cup water
Directions
1.Brown sausage, drain, then add the onion, garlic, Italian seasoning and mushrooms and sauté until done.
2. Add pumpkin to this mixture and mix well.
3.Then stir in the broth and mix well.
4. Simmer 20-30 minutes.
5. Stir in the heavy cream and water and simmer on low another 10-15 minute Taste and add salt& pepper as needed.
December 14th, 2010 at 10:13 am
You can go to http://www.atkins.com/Program.aspx, you will find all info there and you can register and keep track of your weight and goals, you will find recipes, testimonials, etc. They even will send you emails.
December 14th, 2010 at 11:08 am
all vegetables contain carbohydrates,
brown or basmati rice and potatoes, beans or quinoa if you get the cravings is better
Here’s a link for info on low carb vegetables and foods:
http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm