Painless Low Carb Recipes For Lazy People: 50 Simple Low Carbohydrate Foods Even Your Lazy Ass Can Make PDF
Preview Painless Low Carb Recipes For Lazy People: 50 Simple Low Carbohydrate Foods Even Your Lazy Ass Can Make
Painless Low Carb Recipes For Lazy People 50 Simple Low Carbohydrate Foods Even Your Lazy Ass Can Make By: Philip Pablo Table of Contents Publishers Notes Dedication Introduction to Low Carb Diet Phase 1-Induction Phase 2-Ongoing Weight Loss Phase 3-Pre-Maintenance Phase 4-Lifetime Maintenance phase 1-induction phase Meal 1-Grilled Chicken with Dipping Sauce Meal 2-Cheese Omelets MEAL 3-Appetizing Tuna Salad MEAL 4-Spicy Deviled Eggs MEAL 5-Spicy Salmon Cakes MEAL 6-Splenda Balsamic Chicken MEAL 7-Broiled Tilapia Parmesan MEAL 8-Steamed Brussels Sprouts MEAL 9-Nutty Blueberry Smoothie MEAL 10-Cheesy Veggie Omelet MEAL 11-Cinnamon Waffles MEAL 12-Chicken & Veggie Salad MEAL 13-Broiled Cheesy Salmon phase 2 on-going weight loss MEAL 14-Sautéed Garlicky Spinach MEAL 15-Tomato Soup MEAL 16-Spicy Beef MEAL 17-Spiced Creamy Chicken MEAL 18-Baked Cheesy Meatballs MEAL 19-Almond Cookies MEAL 20-Tangy Sorbet MEAL 21-Chicken and Veggie Frittata MEAL 22-Creamy Vanilla Custard MEAL 23-Everyday Side Salad MEAL 24-Spicy Chicken Nuggets MEAL 25-Chocolaty Hazelnut Mousse MEAL 26-Spiced Pumpkin Pie MEAL 27-Strawberry Granita phase 3 –pre maintenance MEAL 28-Cheesy Veggie Muffins MEAL 29-Chicken & Veggie Quiche MEAL 30-Nutty Cereal MEAL 31-Shrimp with Green Salad MEAL 32-Beef & Mushrooms Stir Fry MEAL 33-Cheesy Baked Chicken MEAL 34-Creamy Mushroom Soup MEAL 35-Roasted Rosemary Beef MEAL 36-Tangy Grilled Lamb Chops MEAL 37-Spicy Zucchini Chips MEAL 38-Cheesy Garlic Cauliflower Bread Sticks MEAL 39-Chocolate Ice Cream MEAL 40-Mixed Berries Cobbler phase 4 –lifetime maintenance MEAL 41-Spiced Zucchini Bread MEAL 42-Spiced Pumpkin Pancakes MEAL 43-Kale, Apple &Ginger Smoothie MEAL 44-Cheesy Zucchini Salad MEAL 45-Roasted Veggies MEAL 46-Crispy Chicken MEAL 47-Grilled Steak with Rosemary MEAL 48-Turkey & Spinach Meatloaf MEAL 49-Cheesy Beef Chili MEAL 50-Chocolate cupcakes Books by Phillip Pablo: Recommended readings About The Author P N UBLISHERS OTES Disclaimer This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health- care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book. Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book. Always read all information provided by the manufacturers’ product labels before using their products. The author and publisher are not responsible for claims made by manufacturers. Kindle Edition 2014 Manufactured in the United States of America D EDICATION This book is dedicated to my mom, who cooks me delicious dinner every day. Introduction to Low Carb Diet What is Low Carb diet? Low-carbohydrate diets as the name implies is a diet popularised Dr Atkins in his famous book, Dr Atkin’s Diet Revolution. By reducing carbohydrates intake, Dr Atkins found that lowcarb diet has the following benefits: 1) Low blood pressure, 2) Lower risk of diabetes, 3) Lower risk of heart disease, 4) Prevents obesity, 5) Promotes general health. In this program, white rice, processed sugar, processed bread and white potatoes are prohibited. The foods encouraged are vegetables, animal proteins, legumes, fats and grains. You must avoid foods with high carbohydrates such as sugar and grains. They are replaced with foods with high in fats and moderate in protein. These include fish, chicken and nuts. Certain foods with low carb are allowed such as vegetables and fruits. This list of foods listed below is not meant to be exhaustive. For complete food lists, please refer to “Dr. Atkin’s Diet Revolution” by Robert C. Atkins. Food encouraged under Low Carb diet: 1) Vegetables-most veggies are allowed including lettuce, bok choy, cucumber, parsley and sprouts 2) Fruits 3) Animal proteins-beef, pork, lamb, mutton, seafood and chicken 4) Legumes 5) Herbs and spices 6) Natural sweeteners 7) Grains 8) Beverages 9) Eggs 10) Fats-Olive oil, nuts oil, seed oils, vegetable oils and butter 11) Sweeteners- splenda, stevia, equal and sweet ‘n’ low Foods prohibited under Low Carb diet: 1) Vegetables-corn, potatoes, peas and sweet veggies 2) Margarine 3) White bread 4) Processed sugar 5) White potato Low carb diet is divided into four (4) phases described as follow: A. P 1-I Y HASE NDUCTION OU ARE ONLY ALLOWED 20 . T TO TAKE GRAMS OF CARB DAILY HIS IS TO TRAIN YOUR METABOLISM TO BURN ALL FATS IN . T FUTURE PHASES HE GOOD NEWS IS YOU WILL LOSE THE MOST WEIGHT AND THIS WILL MOTIVATE YOU . TO CARRY ON THIS DIET Foods disallowed under phase 1: 1) Fruits 2) Grains 3) bread 4) Starchy veggies 5) Dairy products 6) Beverages with alcohol Foods encouraged under phase 1: 1) Fish 2) All poultry 3) All seafood 4) Eggs 5) Cheese 6) Veggies 7) Beverages
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