![]() Pro-tip: Get to know your local meat guy at the supermarket and he will give you a heads up when meats will be marked down for sale.Pro-tip: Buffalo Pork Chops! Cook the pork chops in a pan for a few minutes on each side (don’t overcook) and then melt your favorite fat free or low fat cheese on top.Super versatile and goes with pretty much anything Also can be used for taco salads, tacos, burrito bowls, and anything you can really think of.Pro-tip: I love to make fajita queso burgers using the On The Border Queso with sautéed fajita veggies. ![]() Pro-tip: The leaner the meat, the easier it is to overcook so make sure to cook over high heat and check constantly if you want them medium rare.ĩ3-7% LEAN GROUND BEEF/TURKEY (ANY LOWER THAN 93% WILL NOT BE LEAN ENOUGH AND WILL HAVE TO HAVE A HIGH FAT/PROTEIN RATIO.23g protein per 4 oz serving (weighed raw).Phase 2 is all about understanding how your carb tolerance is the bridge from a weight-loss diet to a diet for life. Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juicesįind out what works for you by beginning the balancing process. Next you’ll move on to Greek yogurt and fresh cheeses. You may find that you’re comfortable at a relatively low level of Net Carbs a day, perhaps 25 to 35 grams, which is not all that different from Kick-Start but does allow you to eat such delicious, nutritious food as nuts and seeds and then berries, melon, and cherries. You’ll also gradually come to understand which, if any, foods trigger cravings for more of the same and/ or interfere with weight loss. The gradual increase in Net Carb intake and reintroduction of new foods allows you to continue to shave off pounds and inches, maintain appetite control, and feel energetic. You begin adding Balancing foods in 5g increments. If you’re comfortable with a slower, steadier rate of weight loss, after two weeks (or a few more) start to climb the Carb Ladder. BALANCING YOUR CARBSĪlternatively, you may choose to lose the bulk of your weight in Phase 2 (Balancing). At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder. Transition to Phase 2 (Balancing) no later than when you’re within 15 pounds of your goal weight. ![]() A couple of tablespoons of walnuts, almonds, pecans, or pumpkin seeds make a great snack. Portion out nuts and seeds in advance to avoid overeating. (You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.)Īs a quick guide, 3 grams of Net Carbs of nuts or seeds translates to 30 almonds, 3 tablespoons macadamia nuts, 2 tablespoons peanut butter, 2 tablespoons pistachios, or 4 tablespoons shelled sunflower seeds 24 walnut halves come in at 3.4 grams. To make it easy, swap out 3 grams of Net Carbs from other foods, such as 1/2 cup of green beans, a smallish tomato, or 11/2 cups mixed greens, for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content.
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