Diet review - What is a Low Carb Diet?
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Low Carbohydrate Diet Plan
To the body, whether you consume a spoonful of sugar, or take a bite out of an apple, it doesn’t matter. It all gets converted into sugar. As we have talked about earlier, our body burns sugar for energy.
What the low-carb diet (not as substantial as Atkin’s) suggested is that we limit the number of carbohydrates so our body doesn’t have a steady supply of them, and it begins to burn fat.
This plan does subscribe to the same school of thought that the Atkins Diet does, but it doesn’t go to the same lengths as the Atkins when it comes to limiting carbohydrate intake.
The idea of this diet is to create a sugar deficiency, so your body starts to burn your fat as a fuel, rather than the sugars. According to health experts, your body always burns the sugars before it starts burning fat. So it stands to reason that in order to get your body burning fat, you should limit your carbs.
One would think that this is the exact same thinking as the Atkins Diet, so why wouldn’t we have the same things to say about it? The reason for that is the number and type of carbohydrates that are being consumed.
The typical low carb diet will take you to the lower end of the recommended daily intake of carbs, or maybe slightly below it. It will also suggest cutting out many of the quick simple sugars that are found in foods.
If you remember, the simple carbohydrates are broken down quickly adding the sugars immediately to your blood supply. Complex carbs are broken down over a longer period of time, giving the body energy.
Now, just because you are doing exercise after consuming complex carbs, it doesn’t mean that your body breaks down the carbs quicker. At some point it will begin to break down the fats. That’s one advantage of making complex carbs a part of your diet.
It’s when you consume large amount of simple carbs and then do no physical activity. The sugars convert directly to fat, because the body isn’t burning them.
Pros
• You will probably consume less simple carbs. This works two ways – first, it limits the amount of sugars that you have to burn immediately, and second, many of the simple carbs (not fruits and some vegetables) have a higher fat content. This is not good for a diet.
• If you include adequate exercise to burn the little sugar that you are consuming, then you will start to burn your fat. This is good.
• It isn’t to the same degree as Atkins, so you will still be able to consume some carbs that you like, but not many.
Cons
• You will lose weight, but it comes down to the same problem as the Atkins Diet – you might not want to sacrifice your favorite foods in the long run, and that might be a problem keeping the weight you lose off for long term.
• If you go too far on the low-carb side, you might be limiting yourself from the various healthy fruits and vegetables and beans, legumes and whole grains.
• Just repeat the cons in the Atkins Diet.
Reducing carbs in your diet is a good idea – but just as long as you aren’t limiting the important fruits and vegetables in your diet to the point where you are severely limiting nutrients.
You also have to like eating certain foods – low carb foods – like meats, cheeses, poultry and other high protein foods. That’s the staple of the low carb diet.
Low carb recipes
Asparagus, Canadian Bacon, and Cheese Frittata: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 20 minutes
Inactive Prep Time: 5 minutes
Cook Time: 15 minutes
Yield: 2 servings
5 large eggs
4 tablespoons freshly grated Parmesan
2 tablespoons milk
1/4 teaspoon freshly grated lemon zest
1 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
4 ounces medium asparagus stalks (about 8), woody stems trimmed, cut into 1/2-inch pieces
4 medium slices Canadian bacon (about 2 ounces), coarsely chopped
Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3 tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.
Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the asparagus and Canadian bacon, and cook until the asparagus is crisp-tender, about 4 minutes. Reduce heat to low, pour the egg mixture into the skillet, stirring gently to distribute the fillings evenly. Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes. Remove the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata under the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5 minutes before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges. Serve warm or room temperature.
Smoked Turkey Salad with Goat Cheese and Walnuts: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Yield: 2 servings
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1/2 teaspoon kosher salt, plus additional for seasoning
Freshly ground black pepper
3 tablespoons extra-virgin olive oil
5 cups mesclun salad greens (about 2 1/2 ounces)
1/4 fennel bulb, thinly sliced
6 ounces sliced smoked turkey breast, cut in thin strips
2 ounces goat cheese, crumbled (about 1/4 cup)
1/4 cup walnuts halves, toasted
Whisk the mustard, vinegar, 1/2 teaspoon salt, and pepper to taste in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth, slightly thick dressing.
Toss the salad greens with the fennel in a large bowl. Add the smoked turkey along with the goat cheese, and walnuts to the salad. Season with salt and pepper and toss with the dressing. Divide the salad among 2 plates and serve.
Broiled Tomatoes: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Inactive Prep Time: 30 minutes
Cook Time: 8 minutes
Yield: 2 servings
3 large plum tomatoes (about 12 ounces), halved lengthwise
3/4 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
3 tablespoons chopped fresh herbs, such as thyme, rosemary, oregano, or marjoram
1 tablespoon freshly grated Parmesan
Season tomatoes with the salt and place seed-side down on a rack or paper towel to drain for about 30 minutes. Blot dry with a paper towel.
Position an oven rack in the upper part of the oven and preheat the broiler. Line a broiler pan with foil. Place the tomato halves on the prepared pan, seed-side up, season with pepper to taste, drizzle with olive oil, and sprinkle herbs over the top. Broil until hot and the tops begin to brown, about 8 minutes.
Top with cheese and broil until cheese is melted, about 1 minute. Serve 3 halves per person.
Roasted Cauliflower: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 5 minutes
Cook Time: 20 minutes
Yield: 2 servings
1/2 medium cauliflower (about 1/2 pound), leaves removed
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
Preheat oven to 450 degrees F.
Cut the cauliflower through the core into 6 wedges.
Lay cauliflower wedges on a baking sheet. Lightly brush both sides of the wedges with oil and season with salt and pepper to taste. Roast until the sides that touch the pan and the edges are golden brown, about 20 minutes. Serve 3 wedges per person.
Mixed Berry Salad: Low Carb
ifficulty: Easy
Prep Time: 15 minutes
Yield: 2 servings
This salad combines high fiber fruits with a little yogurt. Other high fiber fruits that could be used are apples, pears, blackberries, cherries, peaches, plums, and grapes.
2 tablespoons low-fat artificially sweetened fruit yogurt (try key-lime or lemon)
Juice of 1/2 lime (about 1 tablespoon)
1 tablespoon fresh mint leaves, torn
1 cup cubed cantaloupe
4 medium strawberries, stemmed and quartered
1/4 cup raspberries
1/4 cup blueberries
Whisk the yogurt, lime juice, and mint together in a medium bowl. Add the fruit and toss to combine. Serve.
Miso Glazed Eggplant: Low Carb
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 6 minutes
Yield: 2 servings
1 tablespoon white or yellow miso
1 teaspoon soy sauce
2 medium Asian eggplants (long, thin eggplants), about 4 ounces
Vegetable oil
Position an oven rack in the upper part of the oven and preheat the broiler. Line a pan with foil.
Whisk the miso and soy sauce together in a small bowl. Trim the eggplant stems and halve lengthwise. Lightly score a diamond-like pattern into the flesh of the eggplant. Put the eggplants, skin-side up on the prepared pan.
Broil the eggplants until the skin discolors, about 1 minute. Turn the eggplants over, lightly brush the top with oil, and broil until softened, about 4 minutes. Brush each eggplant half with the miso mixture and broil until the top is bubbling, about 1 minute. Serve.
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