Posts Tagged ‘fat burning diet’

Low Carb Desserts

When it comes to dieting sweet desserts are usually off the menu. Most of us have a sweet tooth, so to be able to finish a meal with a delicious low carb dessert can make all the difference in sticking to any diet.

Many of us like to finish off a meal with fruit. However, it is worth checking the carbohydrates in fruit beforehand as some fruits can be very high in carbohydrates and are not included in some low carb diets. Low carb fruits such as apples, pears and peaches can make a refreshing dessert.

For those who do not have the time to prepare homemade low carb desserts, there are now available many ready to prepare packets of low carb low sugar desserts. These include low carb muffins and low carb cookies. For those who wish to make their own low carb desserts I have chosen 3 popular and fairly simple low carb recipes to make.

One of the most popular dessert is ice cream. It is a dessert that can be made and have in the freezer any time you want it. Low carb ice cream is just as delicious as any other ice cream and can be eaten by the whole family.

Vanilla ice cream

Ingredients:

5 egg yolks
1 cup of splender
3 teaspoons of no-sugar vanilla extract
1 1/4 cups heavy or double cream, whipped
1 cup water

Place egg yolks, vanilla extract, water and sweetener in a blender. Blend together on medium for 30 seconds. Fold the mixture into the whipped cream being careful not to over blend. Pour into a refrigerator tray and freeze for 2 hours.

Makes 8 1/2 servings.
4 net grams of carbohydrates per serving.

Chocolate is a definite no on a low carb diet, but you can satisfy your need for chocolate with this low carb dessert recipe for chocolate mousse.

Chocolate Mousse

Ingredients:

2/3 cup Splender
4 Tbsp unsweetened cocoa
1 pint of heavy or double cream
1/2 Tbsp vanilla extract

Put all the ingredients in a mixing bowl and mix until stiff with an electric blender. Spoon into 4 small dishes or ramekins. Serve immediately or chill until later. Top with sweetener and whipped cream if wanted.

Makes 4 servings
8.1 net grams of carbohydrate per serving

And finally, one all round favorite has to be a cheesecake. Low carb New York ricotta cheesecake not only makes a delicious low carb dessert but a very filling dessert that is also great if you are having guests and still want to stick to your low carb diet.

New York Ricotta Cheesecake

Ingredients:

24 ounces cream cheese, softened
1 cup extra fine whole milk ricotta cheese. This can be refined using a food processor for 1 minute.
1/2 cup sour cream
1 1/2 cups splender
1/3 cup heavy or double cream
1 Tbsp no sugar added vanilla extract
1 Tbsp fresh lemon juice
2 eggs
3 egg yolks
1 8 inch springform cake tin

Preheat oven to 400F
First you need to prepare your springform tin.Spray the tin with non-stick cooking spray and set aside. Using a shallow roasting tin big enough to hold the tin, fill about 1 inch of water and place the tray on the center shelf of the oven to pre-heat.

In a bowl beat together the cream cheese, ricotta, sour cream, and sweetener for about one minute using an electric mixer.

In a separate bowl, using a wire whisk mix the heavy cream, vanilla, lemon juice, eggs and egg yolks until well blended.

Turn the mixer onto a medium speed and slowly pour the egg mixture into the cream cheese mixture. Mix until just blended, being careful not to over-whip.

Pour the mixture into the springform tin and place into the heated roasting tin water bath.

Bake for 15 minutes and then lower the oven temperature to 275F and bake for 1 1/2 hours. The top should be a light golden brown and the cake should be pulling away from the sides.

Turn the oven off and leave the cake to cool in the oven for about 3 hours. Then remove the cake and refrigerate before serving.

Serves 12

These are just three very popular low carb dessert recipes. Once you get to grips with what are carbohydrates and how you can make very low carbohydrate meals, you can start to be very inventive with your low carb desserts. There are many free online low carb recipes available to suit the type of low carb diet you choose.

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Low Carbohydrates Food List

One thing I learned when researching the recipes for breakfast, lunch and dinner is that it is best not to put all carbs together. It is much better to list the ‘good’ carbs and the ‘bad’ carbs separately. Good carbs do not cause the sudden rise in blood sugar levels that bad ones do. These complex carbohydrates will make you feel fuller for longer and less likely to have an energy high followed by a rapid energy low.

Foods on the list will mostly be complex carbohydrates or good carbs. Good carbs are foods that are unrefined and close to their natural state. Bad carbs or simple carbohydrates are foods that have been very refined such as white bread, sugary foods, white rice and pasta. There are of course some foods which fall somewhere in between.

When embarking on a low-carb diet to loose stomach fat, the majority of your foods should be in the form of non starchy vegetables and salad greens. Non-starchy vegetables are low in calories while containing a wealth of nutrients like antioxidants and fibre. The following list of vegetables are considered a very good low carb choice: artichokes, alfalfa sprouts, asparagus, bean sprouts, bamboo shoots, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, cucumber, eggplant, green beans, kale, leeks, lettuce, mushrooms, onions, radishes, snow peas, spinach, summer squash, tomato and zucchini. Non-starchy vegetables such as these will also help as an appetite suppressant as they keep you full for longer.

Eating fruit needs to be limited as some fruits contain fairly high levels of simple carbohydrates or bad carbs. Fruits, which have the lowest carb count, are: apples, apricots, blackberries, blueberries, cantaloupe, cranberries, grapefruit, guava, peaches, raspberries, rhubarb and strawberries. Depending on the type of low-carb diet your on, some of these fruits may not be allowed. Always check with the diet you have selected before choosing your foods.

All meats are low in carbs apart from offal and organ meats such as liver. Animal products are high in protein and low in carbohydrates. Red meat is low carb, which includes, beef, pork and lamb. Eggs, seafood and poultry are low carb as long as no other carbs are added in the cooking process. As these foods are all protein based they are a vital part of a low-carb diet. Processed meats such as sausages and ham may contain added carbohydrates and so should be avoided or only be eaten occasionally.

One ingredient that needs to be limited due to its sugar content is milk. Since many people suffer with lactose intolerance, substituting cows milk with soya milk as a good alternative because it is lower in sugar than cows milk. However cheese and some other dairy products are allowed such as butter. Cheese is a good source of calcium and protein in the diet and very useful if on a low carb diet. Eggs in particular top the list of low carb high protein foods. They make a quick breakfast, lunch or dinner and are very versatile.

Foods made from soybeans are also low in carbohydrates. Soy foods are high in phytoestrogens, a naturally occurring estrogen. They are also rich in plant based protein, calcium and vitamins A and D. As well as substituting milk with soya, foods such as tofu, tempeh and soya ice cream are all low carb. Make sure the product you are buying is unsweetened as this can increase the carb value.

And finally on the list are fats. To be able to eat fats while on a weight loss diet seems to go against all previous advice. Fats are carb free, but if using fats be sure to use the healthy, unsaturated ones. Unsaturated fats include the monounsaturated and polyunsaturated varieties. These fats contain antioxidants that can help the body work more efficiently. Choose plant-based fats such as canola, sunflower, olive and peanut oils.

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Low Carb Lunch Recipes

So after I have got my breakfast foods sorted. I’m now turning my attention to Lunchtime, which I realized can often be a problem for many people. Whether you are like me and work from home or at an office, most of us tend to grab a snack at lunchtime, usually in the form of an easy to make or buy sandwich. However, if you are on a low carb diet, bread is usually not an option. Here I have suggested a selection of ideas for a low carb lunch that can just as easily be made to take to work or for a low carb lunch at home. But all designed to help loose stomach fat

Salads are a popular choice for someone on a low carb diet. Salads need not be a boring plate of lettuce and cheese on a low carb diet. Use lots of salad greens such a rocket, spinach and watercress. These not only add a lovely peppery flavor to a salad, but contain a good variety of nutrients than lettuce. Many salads can be bought pre-prepared. So when buying for a low carb lunch, having a bag in the fridge is very convenient.

You are only limited by your imagination as to what goes into your salad. Cold meats such as chicken, beef, pork make a filling low carb lunch. Fish such as salmon and tuna (tinned or fresh) or seafood, not only make a filling lunch, but provide you with essential vitamins and minerals. A Greek salad using feta cheese and extra eggs for protein or the classic Caesar salad are easy to prepare and pack for work.

When on any diet it is important to have variety to stop boredom creeping in, so try to vary your low carb lunch menu. Adding flavor to your salads helps make them more interesting. So if using chicken in your salad, think about having chicken tikka or grilled chicken marinated in your favourite herbs and spices.

Adding a dressing to your salad is another way to add interest and flavor. If using bottled dressings always check the labels for carb values first by looking at the grams of carbohydrates. Many branded salad dressings have a high carb value. But there are many salad dressings you can make up yourself. Using olive oil as a salad dressing is very versatile. Olive oil can be bought with herbs such as basil and garlic already added. Keep a bottle at work to pour over your salad at the last moment to keep it crisp and fresh.

One very simple dressing that goes with many low carb lunch salads is lime dressing. You will need: 1 tablespoon lime juice, 1 teaspoon water, 2 tablespoons extra virgin olive oil, seasoning to taste and some sweetener to taste. Put the lime juice and water in a bowl and add the sweetener. Season to taste and whisk together. Whisk in the olive oil.

For those who prefer something hot for their low carb lunch, soup provides a complete meal in a bowl. There a very few ready-made soups that are low carb, so if buying soup read the label first. Miso soup is one low carb soup. Low carb soup is a great way to use up leftovers, make up a big batch and freeze it to have a ready supply of low carb lunches. There are many low carb soup recipes on line.

If cooking chicken, a delicious base for a soup is the chicken stock. Boil the bones from the chicken for at least half an hour, longer if you have time. Strain through a sieve, then either cool and freeze for later or use straight away for your soup. Frying some onions or leeks and adding low carb vegetables such as mushrooms and peppers and then blending them together with the chicken stock makes a very comforting low carb lunch.

Eggs are another great low carb lunch that are quick and easy to prepare. Omelettes can be loaded with many different low carb ingredients such as cheese, ham, mushrooms, peppers or low carb vegetables. Or have scrambled egg in a low carb tortilla topped with cheese.

Of course if you have to eat out at work it is not all that easy to find a low carb restaurant or snack bar. But with a little thought you can choose somewhere to eat that has low carb foods on the menu. For instance a steak restaurant, you could have the steak and a green salad or grilled chicken or salmon. Many pizza places have very good salads, just make sure you ask for the dressing on the side. And yes you can have a burger, just don’t eat the bun.

For those wishing to buy a low carb lunch or low carb fast food ready prepared there are many low carb protein shakes and low carb bars on the market. Low carb protein bars provide a quick snack. While this is not sufficient for a daily meal, they are handy to have in an emergency and can be kept in the office drawer or kitchen cupboard.

One of the best ways to make sure you have a low carb lunch ready is by using leftovers. When you make a main meal think about making a little extra or saving some for your lunch. Simply put it in a plastic container in the fridge for the next day or freeze batches for another time. This way you can build up a varied selection of ‘ready meals’.

There are many low carb recipes on line to help you choose your low carb lunch. Being prepared for your week ahead also helps you stick to your low carb diet. Make a menu plan for the week and shop for the ingredients you will need. This is also a good way to save waste.

Well that’s lunch sorted. Next stop Dinner.

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5 Fat Burning Foods You Can Eat to Get Slim

I have been seeking a simple but effective solution to losing my stomach fat and this food list is the closet I have got so far. Ok so there really are no secrets to losing excess stomach fat. Simply give the body what it needs to function, in the right amounts and at the right time.

So what are the foods you should be eating to get slim? Here is my recommended diet food list.

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1. Lean Meat and Very Low Fat Vegetarian Products
These provide protein, which is essential for the health and maintenance of the body. Only small amounts are needed but a protein food – meat, fish or a veggie alternative – should be included in every diet menu. You will feel more satisfied and less likely to overeat, avoiding the energy highs and lows that can be experienced when you eat carbohydrates alone. At the same time you will be supporting the healthy functioning and repair of your body.

2. Oily Fish, Fish and Seafood
Again these foods are in the protein group so can be used as a substitute for meat. Oily fish in particular play a big part in a healthy diet by providing valuable Omega 3 – a polyunsaturated fat that is essential for good cardiovascular health. Choose oily fish as your diet meal at least twice a week.

Protein requires more calories to be digested and processed by the body than do carbohydrates and fats – it effectively increases the metabolic rate. This combined with its effect of making us feel fuller for longer, acting as a sort of appetite suppressant, means protein from lean meat, fish and seafood is an ally in the battle of the bulge and is why high protein diet menus have become so popular.

3. Fruit
Fruit is full of antioxidants, essential nutrients, phytonutrients, fibre and water and it is delicious. Eat whole fruits rather than juices as the body needs the fibre contained within the whole fruit to maintain good bowel health. Use generous portions of fresh fruit in your weight loss recipes.

4. Vegetables
Like fruit, vegetables are packed with nutrients and fibre. Try to incorporate the recommended 5 portions of fruit and vegetables per day into your diet. It is one of the few diet recommendations that the various food agencies and medical authorities agree upon.

Ideally eat fruits and vegetables with every meal for a balanced diet. Most fruits and vegetables help to restore the body to its natural alkaline state, which in turn helps to prevent the leaching of minerals such as calcium from the body.

5. Water
It may be the final item on the list but that doesn’t make it any the less valuable. Use herbal tea or add lemon or ginger if that makes water more palatable to you. Avoid carbonated drinks, even the diet sort. Water keeps the body hydrated and helps with the regular elimination of waste products. It’s the nearest thing we have to a diet miracle but it is regularly overlooked because there is no expensive marketing campaign promoting its use.

So that’s my diet and food list that will help you get slim. No secrets, no miracles just good common sense advice.

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