The most important thing about any diet that you choose to go
on, is that you must stick to it as best you can. The guidelines
are set for a reason and not following them will just lead
you to not losing any weight and getting dis-heartened very
quickly. If you are on a low carb diet then having a free list
of low carb food is essential keto net carbs or total carbs to make sure you are eating
only the foods that you are allowed.
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Here is a free list of low carb food that you can eat plentifully
if you are on the Atkins diet:
Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring, Chicken,
Turkey, Duck, Goose, Quail, Pheasant, Oysters, Mussels,
Lobster, Clams, Squid, Prawns, Crabmeat, Beef, Pork, Lamb,
Bacon, Veal, Ham, Venison, Eggs, Cheese, Lettuce, Cucumber,
Mushrooms, Broccoli, Tomato's.
Here are a few low carb recipes which make use of some of
the low carb foods listed above:
Tuna/Zucchini Bake
Carbs Per Serving:8 total recipe
Effort:Easy
Ingredients:
Zucchini layer 1 cup zucchini -- shredded
1 tablespoon butter 1/2 teaspoon mustard powder
1/4 teaspoon salt 1/4 teaspoon pepper
2 Tablespoons parmesan cheeseTuna layer 6 ounces canned tuna
1 egg -- beaten 1/2 teaspoon garlic powder
1/2 teaspoon oregano 1/2 teaspoon paprika 1/2 cup shredded cheddar cheese
How to Prepare:
Mix zucchini layer ingredients and microwave for 60 seconds. Drain
excess moisture from zucchini mixture. Spray a cake pan with Pam and
spread zucchini mixture into the pan. Mix tuna layer ingredients. Spread
tuna mixture over zucchini. Sprinkle top w/ parmesan cheese, if desired.
Bake at 400 degrees for 20 minutes or until tuna is firm and brown
on top.
Salisbury Steak with Mushroom and Onion Gravy
Serves:4
Carbs Per Serving:6.25 carbs - 2.75 dietary fibre = 3.5 net carbs
Prep Time:45 minutes total
Effort:Easy
Ingredients:
4 Tbsp butter, divided 1 1/2 cup sliced mushrooms
1 lb ground beef 1 medium onion
1 egg 1/4 cup flax seed meal
1 Tbsp horseradish, or more to taste 1/2 tsp salt
1/2 tsp pepperGravy 1/2 tsp Xanthan gum
1 cup chicken broth/boullion 1/2 cup heavy cream
salt & pepper Worcestershire sauce Kitchen Bouquet (optional)
How to Prepare:
In a large skillet, melt 2 Tbsp butter. Thinly slice 2/3 of the
onion. Saute the onion slices and mushrooms until tender. Remove to
a plate and set aside.
Combine beef, flax seed meal, egg, 1/2 tsp each salt & pepper and
the remaining 1/3 of onion, diced finely. Form into 4 patties. Melt
2 Tbsp butter in the skillet over medium heat, add patties to
skillet and cook for 8 minutes per side, until no pink remains
inside.
Remove cooked patties from skillet and set aside.
Whisk the Xanthan gum into the hot oil in the skillet until smooth &
thickened. Gradually whisk in the chicken broth, bring to a simmer.
Simmer 2 minutes, or until it's thickened. Gradually whisk in the
heavy cream. Season to taste. Use Kitchen Bouquet if desired to
darken colour. Heat over medium til it's simmering again. Add the
onions, mushrooms & patties. Simmer on low for 10 minutes until
heated through.
So combine these recipes and your free list of low carb food
and start making meals to be proud of! If you need more recipes
or low carb diet tips, just visit our site below.
Including smart bodybuilding carbs on in your diet is important if you want to build muscle and gain weight quickly. Some people tend to shun carbohydrates because they are afraid they are going to gain body fat too quickly. This is not the case, however. Always remember that it's total calories that cause fat gain, not necessarily carbohydrates.
Having bodybuilding carbs in your diet will help speed the process due to the fact it increases insulin levels, which is a primary hormone devoted to helping you build muscle mass. Without this hormone present, it will be harder for the glucose to get into the muscle cells where new tissues are created.
Understanding how many carbohydrates you need to build weight is important however since this will help you build muscle maximally without seeing a corresponding body fat gain.
Here's what you need to know.
Current Activity Level
The first factor that's going to come into play when it comes to determining your bodybuilding carbohydrate intake is how active you are. If you're just performing your weight lifting workouts and little to no cardio in addition to this, then you're not going to need nearly as many carbohydrates.
You could likely get away with about one gram per pound of body weight each day in addition to 25-50 grams placed right around the workout period, assuming that you're eating in a calorie surplus (the rest of the calories coming from fat or protein sources).
Current Body Fat Level
Next up you should look at what your current body fat level is. If you're incredibly lean, you're going to need more carbohydrates to get started and will benefit from eating them. When this is the case you should aim to eat 1.5 grams per pound a day plus 50-100 more around training.
Speed Of Muscle Gain Desired
Finally, the third thing you need to assess is how quickly you want that muscle to be built. The fewer calories you take in the slower muscle building is going to go, but also the lower risk you have of adding additional body fat as well.
When individuals start really overloading on calories that's when you start seeing a high fat gain, which can cause issues in many people.
Ideally you want to be somewhere between 200-500 calories over your maintenance value. This will encourage a healthy amount of weight gain without causing you to add body fat as well.
So keep this information in mind. Figuring out a proper bodybuilding diet will be critical to getting results because if you aren't supplying proper nutrition to your working muscles, it's very unlikely that you'll see good results.