Low Carb Meals: Healthy, Tasty Foods You’ll Love

Low carb diets are often though of as being boring and unsatisfying, but that’s not true. Eating low carb meals doesn’t mean you have to sacrifice flavor or walk around feeling hungry all day, especially when it comes to dinner. There are various types of low carb diet, which means they can be tailored to fit your tastes, making you more likely to stick with the plan.

meat and asparagus saladBefore starting your low carb diet you need to understand what low carb means so you know what you can and can’t eat. Then you can choose the diet that’s right for you and will enjoy what you eat.

If you’re female, you should check out Jade Teta’s Metabolic Renewal for women which tailors your eating and exercise plan to your personal hormonal balance point.

When you eat low-carb you restrict your daily carbohydrate intake, which means eliminating foods that are high in starch and sugar. These types of carbs are known as simple carbs and include bread, pasta, rice, sugar, potatoes and even some fruits and vegetables.

Although that is a large group of foods you can’t eat, there are still plenty you can eat that will help you feel full and taste really good. The foods you can eat include, eggs, avocado, poultry, meats, fish, olive-oil and cheese. Seasonings and spices, like garlic, pepper, onions and more, are allowed in unlimited amounts too, so you can really pack every bite with flavor.

Plus, some low-carb diets allow small amounts of complex, or good carbs, like brown rice, whole meal bread and whole meal tortillas. These foods break down better in your body and let your body use fat for fuel, which is why thay are called good carbs. When choosing your diet you can opt for either a low-carb, high protein diet or low-carb, low-fat diet. Whichever one you choose you will still have a large range of choices. However, with the low-fat, low-carb plan you will have to eat low-fat cheeses and lean meats only.

Once you choose a plan you can start planning some tasty low carb dinner meals. Dinner is the last meal of the day, so you want to make sure you make something that is brimming with flavor and really fills you up. Otherwise you will get hungry and end up snacking late at night, which can really sabotage your diet.

When eating low carb it’s a good idea to start off with an appetizer first. A crisp salad with mozzarella and tomatoes is a great option to start of your meal. It is quite filling and contains just the right amount of healthy fat. can even be served if you have guests over. If you are having company you can make it look fancy by laying lettuce leaves on a plate, then alternating slices of mozzarella and tomatoes on top, creating a “tower” design. Top it off by drizzling the dish with some olive oil and sprinkling fresh basil and your all set.

Another good choice when it comes to appetizers is a simple soup. Packaged soups contain lots of carbs and tons of sodium, but you can make an easy home-made soup that eliminates carbs without sacrificing flavor. Start by making a chicken stock: boil water and left over chicken bones in a pot, then reduce and cover,letting it simmer for 30 minutes. Once it’s done add low-carb vegetables, like peppers or mushrooms for a satisfying starter meal.

Now it’s time to concentrate on the main course. You should make meat or fish the center of the dish, just like you would if you were preparing a high-carb meal. In fact, many of your favorite high-carb dinner meals can be converted into low-carb meals.

A good example of this is pot roast. Pot roast consists of the roast, with potatoes, cauliflower, carrots and cheese. So all you would need to do is eliminate the potatoes (and cheese if you are doing low-fat). Otherwise, load up on vegetables and grate cheese over them and you are ready to eat.

Plus, when you’re done you can have some low carb dessert. Many people believe because your eliminating sugar and flour that dessert is a no-no, but they’re wrong. There are plenty of sugar substitutes you can use to adjust some recipes, like low-carb cheesecake. Also, sugar-free Jello is allowed anytime, so you have two great choices right here.

As you can see, low carb meals can be fun and satisfying, which means you can eat healthier without sacrificing flavor, so bon appetit!

Low Carb Desserts For All The Family

Who said low carb meant no treats? Here are a couple of great low carb desserts that you can use to indulge your sweet tooth or your family’s.

Strawberry & Pecan Delight

1 pack strawberry jello (low calorie & sugar free)
Water as directed on pack
1 teaspoon vanilla extract
2 tablespoons toasted pecan pieces
1/4 cup ricotta cheese


Use half of the required water at boiling temperature to dissolve the jello. Stir until all dissolved. Add the cold water. Leave in the refrigerator until partially set.

In another bowl, add the pecans and vanilla extract to the ricotta cheese, mixing them in well. Then, using a whisk, add the cheese and nut mixture to the partly set jello. Keep whisking until it’s well mixed.

Divide into 4 individual bowls. Return them to the refrigerator to set completely before serving.

Apricot Almond Custard


6 dried apricots
1/2 cup no-fat milk
1 tsp sweetener
1/4 teaspoon almond extract
1 egg
1 tablespoon flaked almonds


Heat your oven to 350 degrees (180 degrees centigrade). On the top of the stove, put water in a small pan and add the apricots. Bring them to a boil. After 3 minutes they should be rehydrated. Drain them, let them cool, and roughly chop them.

Whisk the egg in a bowl, then add the milk, apricots, sweetener, and almond extract. Pour this mixture into two small ovenproof dishes or ramekins, and sprinkle the almonds on top.

Bake for 30 minutes or until they are set firm.

As these recipes show, being on a low carb diet is particularly useful if you have to cook for the family and do not want to cook separate meals. By adapting and adjusting some of the ingredients, you can eat many of the same things as the rest of the family. It is important however that you do your research and know your low carb foods. If buying packaged foods read the labels first to check the carbohydrate content. Some foods contain surprisingly high carbohydrate levels. Getting a carbohydrates list can be useful, either from a diet book or online.

6 Ways To Benefit From Strength Training

Strength trainingMany who haven’t tried strength training on a regular basis have still seen photos and videos of those who have. The most obvious features that body builders have are increased muscle mass and a desirable appearance. There are more benefits to strength training than what can be seen by looking at the bodies of those that do it. The following describes the 6 benefits of strength training, which includes benefits that aren’t as obvious to those that haven’t tried it.

1) Increased Abilities

With more muscle mass comes an increase in being able to do things that require muscle. Everyday physical tasks can be handled more easily. Things like moving furniture around or carrying items become easier. Such tasks can also be done more quickly. A person who does strength training exercises might be able to carry two boxes at a time rather than just one.

2) Less Body Fat

Many people already know that it isn’t healthy to have too much body fat. Strength training burns calories and helps you lose belly fat. The fat is replaced with lean and useful muscle mass. Strength training is known to increase a person’s metabolism. That means calories and fat won’t build up as quickly. That can help prevent heart attacks and diabetes. With less body fat, a person can fit into clothes that they might not have been able to fit into before.

3) Improved Figure

A reduction in body fat is often an important aspect of improving a person’s figure if they are already overweight, but there’s still more. Muscle mass is often considered more desirable than leanness alone. A muscular person appears healthy and is often also considered as being attractive.

4) Better Health

The health improvements that are associated with strength training are considerable. Strength training is known to decrease the risk of heart disease, cancer and diabetes. It is also known to improve mental health and to decrease the possibility of injuries. An increased metabolism and a reduction in body fat, along with low carb diets, contribute significantly to the physical health benefits that can be achieved through strength training.

5) Fewer Injuries

With increased muscle mass also comes increased muscle control. A person with stronger legs is more likely to regain control rather than falling after their feet run into something unexpected. The ligaments and tendons are likely to be stronger in a person who does strength training exercises. That means that they are less likely to be injured. Strength training has been known increase a person’s flexibility which also contributes to fewer injuries.

6) Improved Mental Functioning

Many people don’t realize that strength training exercises can actually improve mental functioning. That might be because the physical effects alone stand out so much. Studies show that strength training lessens anxiety, promotes self-esteem and significantly lessens chronic fatigue. It’s also known to improve memory and cognition. Better sleep and increased blood flow rate in the body as a result of strength training contribute to these positive mental benefits. People who practice strength training exercises often fall asleep more quickly and their metabolism is higher when they are sleeping. Increased blood circulation to the brain and proper rest are known to help with mental functioning and such factors are likely to occur when someone does strength training exercises on a regular basis.

How to Lose Belly Fat: Tips That Work

Girl runningAccording to experts, we can all figure out how to lose belly fat without any need to follow a crash diet plan. As a matter of fact, a crash diet plan is likely to be dangerous to the health. If you restrict your eating to only a little, you will be more likely to have cravings and end up bingeing, so it’s counter productive. In addition, you may not get enough of certain nutrients for the body to function well.

There are several diet programs that you can choose from which are tested and proven to be effective in helping a person to lose stomach fat fast. For example, a low carb diet like Atkins should help you lose weight without getting hungry. See how the Atkins diet works here. But if you have a tendency to diet and then regain all of the weight you lost, it might be better to avoid any kind of diet program.

Fortunately, there is another way. You can do regular exercise that will tighten the skin of your body through building more muscles. It doesn’t have to be difficult. For an example of an exercise plan that you can do in just seconds, see Jade Teta’s Metabolic Aftershock here. Ideally, to get fit and healthy and get rid of belly fat, you should have a combination of good nutrition with muscle strengthening workouts for the abs and core.

How To Lose Belly Fat With Exercise

Several research studies have indicated that one of the best and most effective abs exercises is the bicycle crunch. To do this exercise, you have to lie on your back on the floor or on a mat. Your knees should be bent and your hands placed behind the head with the elbows pointing upward.

After that, cycle your legs in the air. Lift and twist your shoulders at the same time so that each knee will meet the opposite elbow in turn. In short, the left knee will go towards the right elbow and vice versa. Make sure that you are putting the pressure on your abdomen and do not pull on your neck or head, to avoid injuries.

If you have problems or injuries on your back, you should seek a doctor to give you assistance in doing this exercise or maybe select a different one.

Don’t Forget The Rest Of The Body

Even if you are only aiming to burn your belly fat, you should make sure to develop the other muscles of your body. The main reason for this is to strengthen all parts of your body and avoid injuries when working out. Therefore, you should follow a whole body workout program that will suit your or you can just go to the gym and consult a professional trainer on how to lose your belly fat.

Cardio exercises are needed too – something as simple as brisk walking counts. Cardio helps to boost the metabolic rate of your body, thus burning more fats on the stomach and all over, even when you are resting.

How Does Low Carb Dieting Work?

Greek salad

There are a lot of reports which are telling that low carb dieting actually works. There have been many successful low carb dieting plans from William Banting in the 19th century through Jonny Bowden’s Metabolic Factor weight loss program. This particular low carb dieting program has helped more and more people to lose weight but the question here is, why does low carb eating work? Here are 2 primary reasons why low carb eating works.

1. Less Hunger- Fewer Calories

There are a lot of people who thing that low carb diets are actually high protein diets. For some diet programs, this is true but it is not always the case. Aside from that, there are several low carb diet programs that recommend not taking too much protein content since it can cause damage to the kidneys.

So where does the body gets the energy to function well? The answer here is fat. This may seem crazy but just read along and you’ll know why it makes sense.

Fats gives an individual a satisfied and full feeling for a long period of time after meal and this makes a person to crave less to eating more foods. Therefore, if you take more fats, then you will be satisfied in just having smaller meals containing fewer calories. By taking more fats, you will be feeling satisfied and you will less likely want to have a snack in between meals. Also, you will need fats when following a strict low carb diet program because this will be the body’s source of energy.

2. Eat Fat to Make the Body Use Fat

It’s not all about calories as to why low carb diet programs work. One of the main reasons that they work is because of the high fat diet routine. When the body is not getting enough glucose from foods, then the body will now enter the process of lipolysis or ketolysis in which the body will use fats as a source of energy.

Since low carb diet programs will restrict you from eating carbohydrate rich foods, then the body will use your fats as energy for the body to function normally. When the body is under this process, it will start converting fat into glucose to use it as energy. Therefore, you will start losing more weight effectively every time you work out. This does not just apply on working out but it also applies on any kinds of activity that you are doing each day.

Those are the 2 major reasons why low carb diet programs work. First, you will be feeling less hungry or you will less likely crave to eating more foods. Second, you will be losing weight on anything that you do in a day since the body will use the fats as energy.

The Atkins Low Carb Diet Plan and How It Works

Currywurst sausage snack

The Atkins low carb diet plan is known to be one of the best low carbohydrate diet programs for many years. It was published by Dr. Robert Atkins on the year 1970. It is neither the first nor the newest low carb diet plan but it is popular since it has been proven to be very well established. It is also a low carb diet plan that motivated a lot of people to create wide range of recipe books which are based on this diet plan. Even today, there are still a lot of health professionals who accept this diet plan better than the newer ones.

If you are planning of following this particular low carb diet plan, then you should have a copy of the Dr. Atkins’ New Diet Revolution because it is the revised version of this diet program that includes vegetables and it has been observed that it is a healthier program compared to the first one.

Low carb diet programs such as the Atkins’ program works through keeping an individual’s carb consumption low enough that he or she will enter a process called lipolysis or ketosis. This is a body’s natural condition which will be experienced when the body is very low in carbohydrates.

A lot of body functions will require glucose to be used for energy and this will be taken from carb foods that we intake. If the body is not getting enough glucose, it will simply switch to using the fats for energy and this is when you will start losing weight.

Unlike the other low carb dieting programs, the Atkins’ diet plan will not restrict fat consumption. This is because it will pose a health threat to the body when there is not enough glucose and not enough fats in the diet to be used for energy. Aside from that, fats will make a person full for a long period of time.

There are 3 stages for this diet program and the first one is called as the induction. In this stage, you will be restricted to taking more than 20 grams of carbohydrates. If you don’t know the carb contents of the foods that you are going to eat for the diet plan, then you can use sources such as the fitday.com to help you track the contents of that particular food.

If you think that the restriction is just too much for you, you don’t have to worry that much since you will just be following this phase for just 2 weeks. In the second stage, you will then be allowed to increase carbohydrate intake and you can now eat the foods which you were not allowed to eat on the first phase. This means you can now eat more vegetables such as starchy vegetables and some beans in just small quantities. You can also have more dairy products, whole grains, fruits and nuts.

The last part of the Atkins low carb diet plan is defined as the maintenance phase and this is when you will be achieving your desired weight loss.