Atkins Diet Recipes: Low Carb Puppy Chow (E-IF or OWL) **Fixed**


By: bowulf

In partnership with FaveHealthyRecipes, my son recently started the Atkins Diet and has lost 17 pounds in 3 or 4 weeks on the diet. It has been remarkably simple for him — even dealing with school lunches. We prepare a couple lunches as week for him, and he eats deli sandwiches (no bread) or salads with eggs and meat for when he eats at school. This was one of his first low carb items he prepared himself, and it turned out really well. Puppy chow was one of his past favorites, and now he has a good low carb conversion for it.

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1/2 cup “Natural” peanut butter
1/4 cup coconut oil
1/4 cup butter
3 tbsp cocoa powder
4 tsp Splenda or liquid equivalent
6 oz Original or unflavored pork rinds
2 tbsp powdered Splenda
Makes 12 Servings.

Nutrition Info per serving (1/2 – 3/4 oz):
204 Calories, 17.6g Fat, 3g Total Carbs (1.0g Fiber), 10.2g Protein

**Depending on your view of peanuts (as a nut or legume), this recipe may be considered E-IF or OWL. Dr. Atkins was never clear in his books how to treat them.

FYI – as any good dad, I am protective of my kids, so any perceived negative comments about my son will be subject to immediate block.

Rules for the Atkins Induction

One of the most important things to remember about the rules of the Atkins Diet Induction is that they must be adhered to strictly for the entire time. For most of you this will be only two weeks, but some of you may stay on it longer if you wish.

There are several rules of induction, and if you can follow these rules to the letter, you will successfully take the first steps toward your weight loss goals and a healthier lifestyle. They are the basis that the whole Atkins Diet revolves around.

The reason the rules of the Atkins diet induction phase are so crucial to your overall success is that they are the basis for resetting your metabolism and beginning ketosis. Ketosis is the process that burns your own body fat as fuel once you cut out the carbs.

Do not skip meals or go more than six hours without eating when awake. Eat either three regular meals or four or five smaller meals.Eat liberal amounts of proteins and fats. Preferably lean meats, including poultry, eggs, fish and some red meat and natural fats such as butter, olive oil and mayo.

Never eat more than 20 grams of carbs a day. These should primarily come from salad greens and vegetables.

Eat NO fruits, breads, pastas, starchy vegetables or grains. You will even have to pass on beans and nuts until you are done with the Induction phase.

Follow the food list. One of the most important rules of the Atkins diet induction is not to eat anything that isn’t on the acceptable foods list. That means NOTHING – no “just a taste,” no cheating.

Pay attention to what your body tells you. Your appetite should decrease as you move through Induction. When this happens, be sure you cut back on portions – you don’t have to eat as much as you used to, and stuffing yourself is counter-productive.

Learn to read nutrition labels on all foods. Check them to see how many carbs are in anything you’re planning to eat. If you aren’t sure, find a good carb counter to help you out.

NO gravy. Feel free to eat as often as you want, but be careful to avoid sauces and gravies. Carbs and sugars can sneak into these easier than any other foods.

Don’t drink beverages with aspartame. Sucralose and saccharin are fine, though – as long as you remember that each packet of these sweeteners is 1 gram of carbs.

Don’t drink caffeine when you are on the Atkins diet. This rule means no coffee, tea or sodas unless they’re decaffeinated. Too much caffeine causes a drop in blood sugar and can lead to cravings.

Make sure you get enough fiber. Some good sources are psyllium husks (look for them in health food stores) or ground flaxseed.
Drink plenty of water. The standard advice to drink eight glasses of water a day is especially important during Induction – it will flush out the by-products of ketosis and keep you hydrated.

Induction is the most crucial phase of the Atkins Diet. If you are successful at it, the next three phases (Weight Loss, Pre-Maintenance and Maintenance) will be easy. So keep these rules of the Atkins diet induction phase in mind at all times to make sure you can reach all of your weight loss goals.

Sandwich roll recipe #lowcarb #paleo

Another great recipe from ye old low carb mailing list.

Dinner or sandwich Rolls (substitute for sandwich buns)
makes 6 rolls.

3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)

Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the “leavening” for the rolls.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.

Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.

*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.

Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz

Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired.

Adjust your carb count if you do.

A yummy treat #lowcarb

This recipe is very old and comes from back in the days of Low Carb mailing lists. I have no idea of the origin.

Low Carb Danish
one serving

2 oz cream cheese (2) lowest carbs possible!
1 large egg, beaten(0.6)
1 packet Splenda(1)
1/2 teaspoon vanilla extract(0.3)
1/8 tsp cinnamon

Put cream cheese in a small, microwave-safe dish. Microwave on high for about 1 minute or until softened. Remove from microwave. Stir in the egg, cinnamon, Splenda and vanilla extract into the cream cheese. Put back into microwave and cook on high for 2 minutes.

Total carbs: 3.9 grams
Fiber: 0 grams
Net carbs: 3.9 grams
Cheese allowance: 2
Sweetener allowance: 1

*Some people add a tablespoon of fiber supplement to their Danish to give it a more “bready” texture. If you do this, you MUST include the the fiber supplement carbs.

Oh, what the hell, I can do this for two more days!

I awoke this morning and was preparing eggs for for my wife and I, I had forgotten (at first) that I was going to eat leftover steak and as I scrambled a third egg in a tbs of butter I remembered. Then I saw those fluffy yellow eggs and just decided to continue the Eggfest 2011 for another 2 days and do a complete 14 day egg fast. So my tuesday morning breakfast will be eggs, bacon and possibly a flax roll – that will be my Break EggFast

btw that is decaf coffee with the tiniest bit of heavy cream, no sweetener 🙂

Day 15

I have made it to day 15! I am feeling pretty good and a little bad because last night I skipped a meal and in a pitch grabbed a subway salad which I bet is high in carbs bit am not 100% sure, I’ll report back but this what I got (yes I know it is stinky lol) grilled chicken salad with iceberg lettuce, 4 tomato slices, cucumber, spinach leaves, jalapeño, banana peppers, pickles, black olives and some red onion with oil and vinegar (no sugar). I need to see how the chicken is prepared, bit maybe it’s ok. Only $5.50 is a pretty good deal here on NYC.

Tonight I’m making a nice steak, veggies and having a little dry red wine for the first time in a few weeks, I hope it doesn’t mess me up 🙂

I am still in ketosis and although I don’t use keto sticks I know from the way I feel and how my mouth tastes that it’s in full swing, gotta up my water!

In a pinch what do you guys eat when u need to eat and have nothing in front of you?