Low Carb Diet for Beginnerss

Low Carb Diet for Beginnerss

Citation preview


Copyright © 2013 by Mendocino Press, Berkeley, California No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Mendocino Press, 918 Parker St, Suite A-12, Berkeley, CA 94710. Limit of Liability/Disclaimer of Warranty The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization or website may provide or recommendations they/it may make. Further, readers should be aware that Internet websites listed in this work may have changed or disappeared between when this work was written and when it is read. For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the U.S. at (866) 744-2665, or outside the U.S. at (510) 253-0500. Mendocino Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS Mendocino Press and the Mendocino Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Mendocino Press is not associated with any product or vendor mentioned in this book. ISBN Print 978-1-62315-318-2 | eBook 978-1-62315-319-9


Contents Introduction PART ONE

The Low-Carb Diet Chapter One: What Is a Low-Carb Diet? How and Why Low-Carb Diets Work Why Choose a Low-Carb Diet for Weight Loss? How to Lose Weight on a Low-Carb Diet Health Benefits of Low-Carb Eating Debunking Common Myths About Low-Carb Diets

Chapter Two: Getting Started with the Low-Carb Diet How Much Carbohydrate Is Enough? Eliminate the Bad Carbs What About Good Carbs? Okay, Sugar’s Out. What About Artificial Sweeteners? Good Fats Versus Bad Fats Alcoholic Beverages Putting It All Together Low-Carb Shopping Tips Stocking the Low-Carb Kitchen Tips for Dining Out Cooking Tips Ten Tips for Success

Chapter Three: The Meal Plan How to Use This Low-Carb Diet Meal Plan Seven-Day Meal Plan PART TWO



Chapter Four: Breakfast Spring Pea and Mint Frittata with Goat Cheese and Pancetta Prosciutto, Spinach, and Cream Baked Eggs Bacon-Crusted Mini Quiches with Mushrooms and Greens Crispy Cauliflower Pancakes Savory Cottage Cheese Muffins Fluffy Almond Pancakes with Fresh Berries No-Bake Peanut Butter—Coconut Protein Bars Glazed Cinnamon Roll Muffins

Chapter Five: Appetizers and Snacks Crispy Parmesan Kale Chips Baked Barbecue Zucchini Chips Bacon-Chile-Cheese Bites with Pecans Olive Tapenade—Filled Cucumber Bites Cabbage-Wrapped Fresh Thai Spring Rolls Orange Cream Ice Pops Ch