Low Carb Recipes For a Healthier You

Keto diet recipes can be very tasty, if they are properly adapted. One of the best ways to do this is to make use of low-carb recipes that have been adapted to be low in carbohydrates. This means you can eat a wide variety of different foods without feeling hungry. Here are some suggestions on adapting low carb recipes to keto dieting.

low carb recipes

For example, instead of eating ground beef which contains about 22 grams of carbohydrate, try using turkey or chicken instead. Alternately, you could make some low carb tacos with refried beans and shredded chicken breast. Serve your meal with fresh salsa and low carb sour cream. Other ideas are to prepare chilled shrimp, tuna wraps, low carb vegetables and low carb ice-cream.

Avoid frying food in deep fat. Use low carb cooking spray instead. Alternatively, fry your chicken breasts in low carb batter instead of butter. Use low carb mayonnaise as a substitute for traditional oil. Fish such as trout, cod, and salmon taste best when served in olive oil, not butter.

Make use of low carb ice creams instead of traditional ice creams. Bake low carb cookies instead. Prepare casserole dishes using low-carb ingredients and low carb toppings. You can also bake low carb tortillas and serve them with low carb sour cream and guacamole. Other ideas are to prepare vegetable salads with shredded cauliflower, broccoli and celery; serve this salad with homemade tortilla chips and salsa.

Dress up your salads with low carb dressing. Try different dressings such as raspberry vinaigrette dressing or lemon wedge dressing. You can find low carb recipes containing low carb dressings at the website mentioned at the end of this article. You can also make low carb fruit dips using applesauce, honey and low carb whipped topping. You can also make fruit desserts such as apple pie, banana pudding and carrot cakes.

Use low carb cooking methods that produce thick and rich sauces. You can make thin sauces by using skim milk instead of whole cream. These sauces can be used on vegetables, meats and fish. For dessert recipes, you can use cream cheese, low carb sour cream, eggs, sugar free jello cake mix and baking soda. You can also make low carb bread crumbs, bread snacks and bread rolls.

If you are trying to stay healthy and fit, low carbohydrate cooking is the way to go. This is because carbohydrates add a lot of bulk and weight. As you eat more carbohydrates, your body will need to break down even more muscle to get rid of all those calories. When this happens, you will notice that your metabolism slows down and you feel tired after some time.

Another reason why low carb dieting is the way to go is because carbohydrates are found in very small amounts in vegetables, fruits, whole grains and lean meats. They are also present in small amounts in some dairy products like cheese and butter. Since you will be cutting out carbs in such large amounts, you will experience a drop in your calorie intake and weight. Low carb recipes are perfect for people who want to lose weight but do not want to do it in a drastic way.

Guide to Going Keto in 2021

Maintaining Ketosis by Eating Real Food


When starting on a keto diet, you might be tempted to snack between meals to make up for not getting all the protein and carbohydrate calories from your daily meal. Snacking is a bad idea in a keto diet because your body will usually need more carbohydrates than protein to maintain normal levels. Also, it wastes valuable carbohydrate time that you could be using to fuel your muscles for the day. If you snack, you should limit your snacking to no more than a quarter of an hour. If you find that you still need energy, you should take in your daily allotment of carbohydrates.

Another way to avoid snacking is to plan your shopping lists before you go shopping. Some keto dieters do not like the idea of having to keep their pantry and fridge stocked with items for just one diet. For these people, planning shopping lists in advance can help. Stock up on healthy foods such as spinach, beans, nuts, low carb veggies, and fruit. Avoiding sugar is also recommended in order to maintain your keto meal plans.

When shopping for ingredients, be sure to stay away from any products that contain high levels of refined sugars. Your goal should be to limit your carbs so as to maintain ketosis, which means low amounts of glucose in your blood. When looking for ingredients to put into your pantry or fridge, look for ones that are high in complex carbs such as oats, bran, and rice instead of highly processed flour. Keep your per day sugar intake low, which will prevent you from building too much fat.

In addition to limiting your fat intake, another way to maintain ketosis is by eating high-fat sources such as butter and coconut oil. Although some may find butter to be decadent, it does have high-quality health benefits such as reducing heart disease and lowering cholesterol. Similarly, coconut oil is an excellent source of medium-chain fatty acids, which have been shown to lower bad cholesterol while increasing good cholesterol. High-fat foods are also known to increase ketones in the body, so eating high-fat meals can also boost your keto diet's effects.

If you're wondering what types of fats you should avoid in order to maintain ketosis, know that saturated fats are the worst kinds to avoid. Saturated fats are found in many foods, including heavily processed butter and shortening, while unsaturated fats are found in certain natural oils, such as olive oil and avocados. The reason why you should avoid these fats is that they are oxidized, meaning that they have lost the ability to burn fat for energy. Instead, ketones are produced, which leads to weight gain and the accumulation of fat around the belly, thighs, and neck. Instead of eating saturated and trans fats, many people prefer to eat fats that are unsaturated and mono-unsaturated, which include nuts, seeds, olives, and fish.

Vegetables are also a great way to get ketones into your diet, particularly dark green vegetables, which have nearly twice the amount of the carbohydrates found in fruits and vegetables. While these vegetables may be higher in fat than other types of vegetables, they are loaded with essential fiber that leads to efficient bowel movement and regular elimination of waste products. Also, you should eat more vegetables because they are low in calories and highly nutritious. Although experts don't recommend that you eat a salad every day, eating enough vegetables can help to keep your weight at a healthy level.

What’s New for Weight Watchers in 2021

The New Weight Watchers Plan

Weight Watchers is a great program with a good reputation for being effective, however company recently rebranded as simply WW. The new WW has 3 different types of plans: Green, Blue, and Purple. The changes in the programs came about because of consumer feedback and they hope to provide a more effective way for people to lose weight.

weight watchers 2021

You can see many changes in the menus and the way that they are presented to you. They have expanded their food options to include whole foods and cooked foods as well as snacks, bars and a focus on proteins, fruits, and vegetables. There are also many flex points, if you feel that your lifestyle needs a little adjusting.

Buckwheat Pancakes with Strawberries

Serves: 6
WW Points: 2

2 egg whites
1 tablespoon canola oil
1/2 cup skim milk
1/2 cup all-purpose flour
1/2 cup buckwheat flour
1 tablespoon baking powder
1 tablespoon sugar
1/2 cup sparkling water
3 cups strawberries, sliced

In a small bowl, whisk together the egg whites, canola oil and milk.

In another bowl, combine the flours, baking powder and sugar. Add the egg white mixture and the sparkling water and stir until slightly moistened.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/2 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter.

Transfer the pancakes to individual plates. Top each with 1/2 cup sliced strawberries and serve immediately.

Nutritional Analysis:
Per Serving: 138 Calories; 3g Fat (18.9% calories from fat); 5g Protein; 25g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 275mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Chestnut Stuffing

Serves: 8
WW Points: 6

2 onions -- chopped
4 celery stalks -- chopped
3 tablespoons snipped fresh parsley
1 teaspoon poultry seasoning
1/4 teaspoon pepper
2 tablespoons light margarine
3 cups canned peeled chestnuts -- drained, and
coarsely chopped
6 cups bread cubes
1/2 cup saltine cracker crumbs
1 cup raisins
1 cup apple juice
1/4 cup skim milk
1/4 cup fat-free egg substitute

Saute onions, celery, parsley, poultry seasoning and pepper with margarine in a nonstick skillet over medium-high heat until vegetables are tender, 4 to 5 minutes. Remove from heat.

Mix vegetables, chestnuts, bread, crackers, raisins, juice, milk and egg substitute in a bowl.

Coat a 9- by 13-inch baking pan with nonstick spray. Spoon stuffing into pan. Cover with foil. Bake at 325 degrees until heated through, about 45 minutes.

Nutritional Analysis:
Calories: 300; Fat: 3.7 grams (11% of calories); Cholesterol: 2 milligrams; Sodium: 365 milligrams; Fiber (grams) 2.4.

From: http://livinglowfat.com/
Source: Prevention's Recipe Archive, provided by http://www.madsrecipes.com/

Thanksgiving recipes, Thanksgiving ideas, Lowfat Thanksgiving Recipes, Low Fat Thanksgiving Recipes, Holiday recipes

Cinnamon Cappuccino

Serves: 1
WW Points: 2

3/4 cup skim milk
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 cup hot very strong coffee
1/4 teaspoon sifted unsweetened cocoa powder
1 cinnamon stick

In a medium nonstick saucepan, bring the milk, vanilla and cinnamon just to a boil. Remove from the heat and whisk until frothy, about 1 minute.

In a large mug, combine the coffee and the milk mixture. Sprinkle with the cocoa and garnish with the cinnamon stick; serve.

Nutritional Analysis:
114 Calories; 1g Fat (5.8% calories from fat); 7g Protein; 21g Carbohydrate; 8g Dietary Fiber; 3mg Cholesterol; 98mg Sodium.

From: http://livinglowfat.com/
Source: Simply the Best Cookbook (WW), provided by http://www.madsrecipes.com/

Surviving the Holiday Season

Doesn't it seem like just yesterday we were enjoying summer peaches and spending our afternoons picnicking in the park? Then, all of the sudden, the days got shorter and we had to start pulling our sweaters out from the back of the closet and start moving our skirts out of the weekly rotation. And now, the holiday season is upon us once again. With your entire social circle, office, and family each having a holiday party of some sort, this is a season where even the most determined healthy eater and gym devotee can fall off track.

Low Fat Thanksgiving - Eating Healthy this HolidayBut what is a person to do? Swearing off all holiday parties is downright Scroogey, so you'll be glad to know that there is a happy medium. One tip that applies not only to holiday parties, but to everyday eating is to always fill half of your plate with veggies, ¼ with meat or protein and ¼ with starch. If you're having turkey, stick with the white meat and skip the skin. Since it usually seems like the side dishes are the most calorie laden at parties, another option is to bring a healthy side dish for everyone. Bringing something like Red Pepper Parmesan Orzo, Pumpkin Walnut Focaccia, or Roasted Red Potatoes will be healthy, but no one will ever know it!

Can't pass up a slice of Aunt Millie's famous pecan pie? Don't. If you deny yourself the foods you love but only get once or twice a year, you'll regret it and could end up overeating foods that mean less to you. Instead, have reasonably sized portion of the food you adore and pass on the things that don't mean as much. Another common mistake we make during the holidays is overindulging in alcohol. Not only are you taking in empty calories with the drinks themselves, but when your guard is down you're less likely to control yourself at the buffet. This year, try to only have a glass or two of wine and be glad it's Mary from the accounting department dancing on the copy machine instead of you.

Here are some healthy tips to keep in mind when planning out your holiday eating:

- Try to get a good workout in before you go to your party. If that's not possible, try to gather up your family to go for a walk after dinner.

- Fill up on fruits and veggies

- Drink plenty of water

- Listen to your body - stop eating when you're full. Don't stuff yourself!

- Eat a big salad before you go so you won't load up on unhealthy hors d'oeuvres

- Avoid dips, creamy sauces, and fat-laden gravy (most are made with the drippings of the turkey and lots of flour - a total fat trap!)

- Fat and calories are lurking in nuts, breads, butter, and alcohol.

- The typical Thanksgiving meal contains a whopping 7,100 calories. It takes 3,500 calories to make up 1 pound. Choose what you eat carefully to avoid taking in unnecessary calories. Visit this nifty site to enter in serving sizes for common Thanksgiving foods and calculate your calories. This is a great tool for planning your meal!

- For the average 150 pound woman, it takes 20 mins to burn 100 calories by briskly walking on the treadmill. Think of how long you'll need to work out to burn off that piece of cheesecake. Are you sure you still want it?

Another pitfall of the holiday season is the time crunch that often leaves you without time to hit the gym. While the best thing to do is to try to clear a small window of time into your schedule for working out, we know that isn't always possible. When you can't work out, do little things like taking the stairs, walking, or hitting the dance floor at parties.

Remember, the holiday season is supposed to be a fun time for you to enjoy the company of loved ones and reflect on the past year. As long as you don't expect to keep the exact diet you've been maintaining pre-holiday season and you eat reasonably, you'll survive without wrecking your waistline.

Have more tips? Email us and we'll post them.

Tales from the Scale

We are happy to announce the launch of the Living Lowfat Member Pages! We've created this section of our site for you to make your own personal webpage to share your journey and view the journeys of other members. We hope you'll sign up and create your own page‚- whether you're just starting out or have been eating healthy all your life, we welcome all perspectives!

Accountability is a crucial component in creating a healthy lifestyle for yourself and running your own site can provide you with this. You can use your site to track your weight loss progress and journal your food and exercise intake. You can also use your site to share your favorite recipes or just vent about the joys and frustrations of your day-to-day life.

After you've created your own, we hope you'll peruse the sites of our other users. Finding people that are going through similar obstacles or finding those that have overcome some of the hurdles you're facing is one of the best motivators ever. Gretchen has started the ball rolling by creating her own progress site and we hope you'll join us in creating a community of success stories where people can find support and motivation for their own weight loss journeys!

Let’s Welcome Harvest Season

The feeling of fall is most certainly in the air. Suddenly, all we can think about is apple picking, Halloween, and all things pumpkin-flavored. It seems as though as soon as the temperature dips below 70, we're hard-wired to want the comfort foods of fall. As far as healthy eating is concerned, you're in luck this season! With only a little bit of planning, you can enjoy all the fall foods you're craving while sticking to a healthy eating plan.

There's nothing quite like the smell of bread baking in the oven. Now that most of us have returned to our carb-senses, bread is no longer the enemy. Our all-time favorite bread recipe is pumpkin bread. We make tend to make our breads in muffin form to keep us honest Let's Welcome Harvest Seasonabout portion sizes. We also just tried Cooking Light's Pumpkin Walnut Focaccia and absolutely loved it. If you haven't subscribed to Cooking Light yet, we definitely recommend that you should! It is a great resource for healthy, yet delicious cooking ideas. They also have seasonal issues that feature new recipes for each season. This month, Cooking Light featured fall recipes such as Creamy Tomato Balsamic Soup, Apple Crumb Croustades, Honey Roasted Root Vegetables, Caramel Pecan Sticky Buns, Potato Leek Soup, and many more tasty, yet low fat dishes. Don't miss these great issues! Subscribe here.

But what is a delicious bread without some warm soup or chili on the side? If you're craving a hot, healthy lunch, try our Low Fat Chili recipe. We make a big batch of it on the weekend and bring it to work all week. If you'd like a lighter soup, try the tomato basil or the homestyle turkey.

Another fall favorite of ours is the return of the crockpot. For some reason, our crockpot seems to gather dust during the summer months. Now that the weather is cooling off, however, there's nothing we like more than to come home to the smell of food that's spent the whole day cooking while we've been at work. Crockpot Beef Stew is our favorite for the fall. CD Kitchen's Crockpot recipe website and Cooking Cache's crockpot archive are great crockpot resources as well.

Now that you've eaten all the fall foods you can stand, remember that fall is the perfect season for walking. It's no longer so hot that you're sweaty within minutes of putting on your sneakers, but you're not shivering either. It's a great time to walk around your neighborhood and enjoy the changing colors and crunching leaves. And remember to enjoy this season while it lasts, because it won't be long before you're bundled up in your winter parka!