Serves: 2-3
CarbsPerServing: 0g
Effort: Easy
Ingredients:
- 1 lb Boneless chicken breast
- 6 slices of bacon
- butcher string
- garlic powder
- black pepper
How to Prepare:
Season chicken breasts with pepper and garlic and let sit for about an hour. Wrap bacon around chicken and secure with butcher string.
Grill the rolls you just made over medium coals for about 20 minutes until chicken is done and bacon is crispy.
You should try this main course with a side of Blue Cheese Salad.
Serves: 4-6,5
CarbsPerServing: 1g total
Prep Time: 30 minutes
Effort: Easy
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. Bake for about 15 minutes. Serve on top of a bed of lettuce. Top with black olives if you like.
Serves: 9
CarbsPerServing: 6g carbs total
Effort: Easy
Ingredients:
- 4 pork thin sliced cutlets
- 1 clove garlic
- 2 teaspoons rosemary
- salt
- black pepper
- 2 tablespoons heavy cream
- 1 tablespoon sour cream
- 2 large mushrooms
- olive oil
How to Prepare:
Sautee pork with the two large mushrooms and seasonings in extra vergin olive oil over medium heat until it start getting brown.
At this point turn heat to low, add cream and sour cream stir continuously until warm.
Do not let this boil.
A team of researchers at Duke University Medical Center has conducted an ongoing weight-loss study that entailed monitoring 50 subjects who were following the Atkins Nutritional ApproachTM. The individuals were monitored throughout the initial six-month period, with data that included results of laboratory tests, weight/waist measurements, diet composition, symptoms and side effects. The results, published in the peer-review American Journal of Medicine, suggest that the ANA is not only effective in weight loss and management, but manifests significant improvement in a number of cardiovascular disease risk factors.
Key points:
- The overweight or obese healthy volunteers who wanted to lose weight were placed on a very low-carbohydrate diet (less than 25g/day of carbohydrates), including nutritional supplementation, recommendations about exercise, and attendance at group meetings to determine the effect of a very low-carbohydrate diet program with no limit on caloric intake.
- Forty-one individuals or 80 percent followed the nutrition regimen for the duration of the study.
- The regimen led to sustained weight loss during the six-month period. Body weight decreased significantly by 10.3 percent (or an average of almost 20 pounds) from the beginning to the end of the study. Body mass index decreased by 3.2 kg/m2. Average percentage of body fat significantly decreased by 2.9 percent.
- Total cholesterol level decreased by 11mg/dL; low-density lipoprotein cholesterol level decreased significantly by 10 mg/dL; triglyceride level decreased with a high level of significance by 56 mg/dL; high-density lipoprotein (HDL) cholesterol level increased significantly by 10 mg/dL; and the cholesterol/HDL cholesterol ratio was also significantly decreased by 0.9 units.
- There were no serious adverse effects. Further controlled research is warranted.
In addition to the ongoing weight-loss study, Duke researchers also performed a two-armed, randomized controlled trial to study 120 obese hyperlipidemic adults. The study compared the controlled carbohydrate Atkins Nutritional ApproachTM to the American Heart Association (AHA) Step I diet advocated by many health professionals for cardiovascular health. In each arm of the study, 60 subjects were monitored for clinical values, side effects, body composition and bone-mineral density. Food records provided measures of caloric intake as well as carbohydrate, protein and fat intake. This comparative study demonstrated that subjects on a controlled carbohydrate eating program lost both more weight and more body fat than subjects following a low-fat diet. In addition, those subjects controlling their carbohydrate intake showed a decrease in triglycerides and total cholesterol as well as an increase in HDL (“good”)cholesterol levels. The full results of this research, including some groundbreaking data regarding our expanding knowledge on the role of cholesterol in heart disease, has been submitted for publication in scientific journals.
CarbsPerServing: 7g total
Effort: Easy
Ingredients:
- 3 ounces lean ground beef crumbled, cooked and drained
- 4 slices bacon – cooked crisp, drained and crumbled
- 1 cup chopped lettuce
- 1/8 cup chopped onion
- 1/2 medium tomato chopped
- 1 tablespoon mayonnaise
- 1/4 cup cheddar cheese (or 1 once)
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef,bacon and cheese.
Serves: 4
CarbsPerServing: 3
Preparation Time: 30 minutes
Cooking Time: 15 minutes
Effort: Easy
Ingredients:
- 3 pounds Maine lobster meat, cooked
- 1 small bell pepper, finely diced (1/2 c=4.8g)
- 1 tablespoon chopped canned pimiento (about 1g)
- 1/3 tablespoon dry English mustard
- 1/2 tablespoon salt
- 1/4 teaspoon white pepper
- 1/4 teaspoon white pepper
- 1 or 2 dashes cayenne pepper
- 2 eggs
- 1/2 teaspoon Worcestershire sauce
- 1/2 cup mayonnaise
- paprika
How to Prepare:
Remove any bits of shell from the lobster meat and set aside. Combine the rest of the ingredients and mix. Fold in the lobster meat.
Divide among four small ramekins/gratin dishes or baking shells. Lightly spread a coating of mayonnaise on top and sprinkle with paprika. Bake in preheated oven at 350°F for 15 minutes or until the mayonnaise browns. Serve hot or cold.
10 servings
CarbsPerServing: 48 (total recipe)
Effort: Easy
Ingredients:
- 2 cups of Cottage Cheese
- 3 Eggs
- 8 ounces shredded cheddar cheese
- 20 ounces Frozen Broccoli (they have to be partially thawed)
- Salt
- Pepper
How to Prepare:
Pre-heat your oven to 350F° and while you wait mix all the ingredients and place into a casserole or a baking dish. Bake your mix uncovered for 60 minutes.
1 serving
CarbsPerServing: 1g total (counts for ranch dressing mix not included in totals)
Effort: Easy
Ingredients:
- 1 tablespoon sour cream
- 2 teaspoons mayonnaise
- 2 teaspoons heavy cream
- 1 tablespoon blue cheese
- 1 teaspoon powdered
- ranch dressing mix.
How to Prepare:
Mix all together and put in the fridge to chill it before serving.
Serves: 1
CarbsPerServing: 3
Prep Time: 15 minutes
Effort: Easy
Ingredients:
- 1 lean beef patty
- 1 slice onion
- 2 teaspoons low carb tomato sauce
- 1 slice mozzarella cheese
- salt/pepper
- italian seasons
How to Prepare:
Cook the lean beef patty as you wish. Turn heat to low. Place onions, tomato sauce, seasoning, cheese on top of burger. Let stay on low heat until cheese has melted.
Effort:Easy
Ingredients:
- 6 or 8 chops or ribs to fill crock pot
- 1/4 cup onion, chopped
- 1/2 cup celery, chopped
- 1 cup catsup
- 1/2 cup water
- 1/4 cup lemon juice
- 2 teaspoons brown sugar substitute
- 3 teaspoons Worcestershire sauce
- 2 teaspoons vinegar
- 1 teaspoon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
How to Prepare:
Mix all together and pour over meat in crock pot. Cook on low 6 8 hours