30 Day Low Carb Diet Plan - Day 4

Day 4 - Low Carb Recipes

Breakfast

Fried Eggs with Red Wine Vinegar
1 Tablespoon butter
4 eggs
½ Teaspoon salt
1/8 Teaspoon pepper
1/8 Teaspoon marjoram
2 Teaspoons red wine vinegar
½ Teaspoon parsley
Break eggs into skillet over ½ Tablespoon melted butter. Add spices and cook until whites are solid. Place eggs onto serving plates. Melt remaining ½ Tablespoon of butter and heat for two minutes. Stir in red wine vinegar and allow mixture to cook for another minute. Pour over eggs. Garnish with parsley

Yields 2 servings
Total Net carbs: 1 gram per serving

Lunch

Salami Roll Ups
5 large slices hard salami
1 Tablespoon cream cheese
2 celery stalks
Soften cream cheese in microwave and spread on salami, roll up. Enjoy celery on the side.

Yields 1 serving
Total Net carbs: 5.9 grams per serving

Dinner

Mexican Veal Sausages
1 1/2 pounds ground veal
2 green onions, finely chopped (1/3 cup)
2 tablespoons fresh cilantro, chopped
2 tablespoons green or red salsa
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil
1/4 cup green or red salsa for garnish
1/4 cup sour cream for garnish
1 lime, cut into slices or wedges, for garnish
Combine veal, onion and all spices in mixing bowl and blend together (mash together with bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick skillet on high heat and brown sausage 8-10 minutes, turning frequently.

Yields 4 servings
Total Net carbs: 0.5 grams per serving
Total Net carbs for Day 4 based on a single serving per meal: 7.4 grams

• 30 Day Low Carb Diet Plan - Day 3

Orange Nut Muffins
German Cucumber Salad
Turkey Broccoli Casserole
Total Net carbs for Day 3 based on a single serving per meal: 19.3 grams

• 30 Day Low Carb Diet Plan - Day 2

Strawberry Crepes
Ham-Asparagus Brunch Cake
Lemon Marinated Sirloin
Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams

• 30 Day Low carb Diet Plan - Day 1

Phony Macaroni and Cheese
Bacon Cheeseburger
Low Carb Deep Dish Quiche Pizza
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams

30 Day Low Carb Diet Plan - Day 3

Day 3 - Low Carb Recipes

Breakfast

Orange Nut Muffins
6 eggs, separated
1/4 Teaspoon cream of tartar
8 Splenda packets
1/4 cup soy flour
1/4 cup walnuts, ground
1 Teaspoon orange extract, divided
1 Tablespoon Brown Sugar Twin
4 ounces cream cheese
1/4 cup heavy cream
8 Splenda packets
1 Teaspoon orange extract
Combine egg whites with cream of tartar and 4 Splenda packets and beat until whites are stiff. Sprinkle on ½ Teaspoon orange extract. In a separate bowl, beat egg yolks together with 4 Splenda packets, and 1 Tablespoon Brown Sugar Twin. Add ½ Teaspoon orange extract. Add a spoonful of egg whites mixture to yolk mixture, stir well, then pour entire yolk mixture into egg whites. Fold in ¼ cup soy flour and walnuts. Place mixture into 12 greased muffin cups and bake at 350 for 15 minutes. Reduce oven temperature to 325 and bake for another 15 minutes.
Yields 12 servings
Total Net carbs: 2.3 grams per serving

Lunch

German Cucumber Salad
2 cucumbers, thinly sliced
4 green onions, thinly sliced
3 small tomatoes
2 Tablespoons snipped parsley
1/4 cup sour cream
1/4 Teaspoon mustard
2 Tablespoons minced dill
1 Tablespoon vinegar
1 Tablespoon heavy cream
1/2 Teaspoon salt
1/2 Teaspoon pepper
Dice and combine cucumbers, onions, tomatoes and parsley. Combine dressing ingredients separately then pour over salad and toss lightly. Chill at least 1 hour before serving.
Yields 6 servings
Total Net carbs: 9 grams per serving

Dinner

Turkey Broccoli Casserole
2 (10 ounces) packages frozen broccoli
2 cups cooked and diced turkey
1 (10 ounce) can cream of mushroom soup
1/2 cup heavy cream
1/2 cup Cheddar cheese, grated
Preheat oven to 375. Cook broccoli according to package directions. Layer broccoli in a baking dish and spread turkey on top. Combine soup with cream and pour on top of turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.
Yields 8 servings
Total Net carbs: 7 grams per serving
Total Net carbs for Day 3 based on a single serving per meal: 19.3 grams

• 30 Day Low Carb Diet Plan - Day 2

Strawberry Crepes
Ham-Asparagus Brunch Cake
Lemon Marinated Sirloin
Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams

• 30 Day Low carb Diet Plan - Day 1

Phony Macaroni and Cheese
Bacon Cheeseburger
Low Carb Deep Dish Quiche Pizza
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams

30 Day Low Carb Diet Plan - Day 2

Day 2 - Low Carb Recipes

Breakfast

Strawberry Crepes
Butter (enough to fry crepes)
3 large eggs
2/3 cup heavy cream
3 tablespoons Dr. Atkins Bake Mix
4 tablespoons sugar substitute
1/8 teaspoon almond extract
1/4 teaspoon vanilla extract
1/2 teaspoon orange zest grated

Strawberry filling:
2 cups strawberries, washed, hulled and sliced
6 tablespoons Sugar Twin sugar substitute

Prepare a heavy, 8 inch skillet or crepe pan with heated butter. Whisk all crepe ingredients together in mixing bowl. Once the butter stops foaming, pour 1/6 crepe mixture into skillet, making sure to cover the bottom evenly. Cook until bottom is browned and top is set. Use a spatula to flip the crepe and brown the other side. Once done, transfer to a paper towel. Repeat this procedure with remaining batter and butter.
Next, make your filling by combining strawberries with sugar substitute and spoon about ¼ of mixture on each crepe. Add light whipped cream to taste and garnish with remaining strawberries.

Yields 6 servings
Total Net carbs: 6.6 grams per serving

Lunch

Ham-Asparagus Brunch Cake
2 Tablespoons butter
3 Tablespoons sliced green onion
About 1/2 pound fresh asparagus, cut (about 1 1/2 cups)
6 eggs
1/3 cup heavy cream
1 Teaspoon dried mustard
1/4 Teaspoon salt
1/4 Teaspoon pepper
2 cups cooked ham, chopped
6 ounces Cheddar cheese, shredded

Preheat oven to 350. In a large, heavy skillet, melt butter over medium high heat and cook onions and asparagus for 3 minutes. In a large mixing bowl, stir together eggs, cream and seasonings. Place cooked onions, asparagus and ham into a baking dish and pour egg mixture on top. Bake for 10 -15 minutes and sprinkle cheese on top to taste.

Yields 10 servings
Total Net carbs: 2 grams per serving

Dinner

Lemon Marinated Sirloin
1 pound steak, your choice of cuts
1 Teaspoon finely shredded lemon peel
1/2 cup lemon juice
1/3 cup cooking oil
2 Tablespoons sliced green onion
4 Teaspoons Splenda
1 1/2 Teaspoons salt
1 Teaspoon Worcestershire sauce
1 Teaspoon prepared mustard
1/8 Teaspoon pepper

If steak has fat around edges, be sure to score them first with a knife. Place the steak into a shallow baking dish. Combine all ingredients to make the lemon marinade and pour over steak. Allow to sit in the refrigerator for at least 4 hours so the marinade has a chance to soak in. Grill steak to your preference on an outdoor grill, adding leftover over marinade during cooking to maintain tenderness.

Yields 6 servings
Total Net carbs: 2 grams per serving
Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams

• 30 Day Low carb Diet Plan - Day 1

Phony Macaroni and Cheese
Bacon Cheeseburger
Low Carb Deep Dish Quiche Pizza
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams

30 Day Low carb Diet Plan - Day 1

Day 1 - Low Carb Meal Plan Recipes

Breakfast

Phony Macaroni and Cheese
1 lb. tofu, firm - well-drained *
2 cups cheddar cheese
2 eggs
1/4 cup heavy cream
salt and pepper - to taste
onion and garlic - to taste
nutmeg - to taste
dry mustard - to taste
cayenne - to taste
*Make sure you use the firmest tofu available for this recipe. You may also want to be generous with the spices and use some extra sharp cheese to liven up the normally bland flavor of tofu.
Drain tofu well, making sure to squeeze out all extra moisture, and slice into small pieces (use a French fry cutter or equivalent for consistent sizes). In a separate bowl, mix together eggs, cream and cheese. Stir tofu pieces into mixture and add seasonings as desired. Transfer mixture to a casserole dish or greased pie plate and bake at 375 for 30 – 45 minutes or until golden brown.
Yields 4 servings
Total Net carbs: 2.6 grams per serving

Lunch

Bacon Cheeseburger
1 lb ground beef
1 egg
4 oz. cheddar cheese
4 oz. mozzarella cheese
4 slices bacon
garlic powder, salt and pepper
Preheat oven to 350
Precook bacon in conventional oven or microwave. When cooked, crumble bacon and set aside as toppings. In a large skillet, brown ground beef and drain remaining fat. Mix in egg, cheddar, garlic power, salt and pepper to taste. Transfer to a glass casserole dish and top with mozzarella. Bake for 30-35 minutes. Top with bacon crumbles.
Yields 3 servings
Total net carbs : 2 grams per serving

Dinner

Low Carb Deep Dish Quiche Pizza
4 ounces cream cheese
Three eggs
1/4 cup parmesan cheese
1/3 cup heavy cream
1/2 teaspoon oregano
2 cups shredded Italian cheese (mozzarella, romano, parm mix - or your choice)
1/4 teaspoon garlic powder
1/4 cup tomato sauce
1 cup shredded mozzarella
20 slices pepperoni
Preheat oven to 375 degrees. In mixing bowl, beat together the eggs and cream cheese until smooth. Stir in heavy cream, parmesan and spices. Pour 2 cups cheese into a nonstick, 13x9 inch baking pan or equivalent. Add egg mixture on top of cheese and blend together so that cheese is suspended in the mixture and not concentrated at the bottom of the pan. Bake in oven approximately 30 minutes and then briefly remove pan to add on layers of mozzarella and pepperoni. Return to oven for 10 more minutes or until dish is bubbly and brown.
Yields 4 servings
Total Net carbs: 6 grams per serving
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams

3 Common Low Carb Diet Mistakes

By Tony Schwartz


Low carb diets are very popular for both weight loss and muscle gain. However, I often see people making some big mistakes when attempting to follow a low-carb diet. Here are the 3 biggest mistakes I have found:


1. What is a carb? It is amazing to me how many people go on "low-carb" nutrition plans, yet seemingly have no idea which foods are full of carbohydrates and which aren't. One of the most common misconceptions is dairy products. I have had several people tell me how they drink milk and eat yogurt on their low-carb plans. Unfortunately, both of these foods are very high in lactose, a simple sugar. The lesson here is that you need to be educated on what you are eating if you expect to reap the full benefits of a low-carb approach to dieting.


2. Keep it healthy The second most common mistake I have found is that people use a low-carb diet as an excuse to eat foods that are horrible for their bodies. People make the carbohydrate levels of a food the only determining factor for whether they can eat it. Bacon, pork rinds, cheese, etc. These are all low-carb foods, but it doesn't mean they are healthy for you. Don't use low-carbs as an excuse to eat foods that are high in saturated fats and preservatives. Remember that just about every low-carb diet calls for ample amounts of vegetables, lean protein sources, and healthy fats.


3. Exercise, exercise, exercise Any diet works much better when combined with exercise, and low-carb diets are no exception. A combination of resistance training and aerobic work will produce the best fat loss results. And yes, women need to do resistance training too!


Hopefully this has shed some light on the common problems with low-carb diets. Following the guidelines above will greatly enhance your results and your health.


For more information on popular diet and exercise strategies please review the article section at AthleticMuscleBuilding.com.



Find more reviews of muscle building nutrition books and get a FREE report on muscle building called "The 13 Reasons You Suck at Gaining Muscle."


Article Source: http://EzineArticles.com/?expert=Tony_Schwartz
http://EzineArticles.com/?3-Common-Low-Carb-Diet-Mistakes&id=1348605

More on Alzheimer's and Ketogenic Therapy

This is a great post over at Free The Animal It is worth reading and leaving a comment. Don't forget to mention who sent you.


It was last April when I pointed to a study suggesting that Alzheimer's might be linked to the whole sugar-insulin deal. That is: refined carbs and sugar, again.

I pointed to this post at The IF Life in last weekend's roundup, but here it is again for reference. This adds an interesting twist, in identifying an inflammatory omega-6 fat, arachidonic acid, as a potential culprit. And all this leads to speculation and hypotheses, now, that Alzheimer's is actually a kind of third type of diabetes.

Now scientists at Northwestern University have discovered why brain insulin signaling -- crucial for memory formation -- would stop working in Alzheimer's disease. They have shown that a toxic protein found in the brains of individuals with Alzheimer's removes insulin receptors from nerve cells, rendering those neurons insulin resistant. (The protein, known to attack memory-forming synapses, is called an ADDL for "amyloid ß-derived diffusible ligand.")

With other research showing that levels of brain insulin and its related receptors are lower in individuals with Alzheimer's disease, the Northwestern study sheds light on the emerging idea of Alzheimer's being a "type 3" diabetes. To Read more click here.

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