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  • What's for breakfast? - Atkins Blog | Atkins Low Carb Diet
    lady this week about her desire to lose weight and explaining how Atkins works and she was baffled that you were allowed so many sumptuous tasty foods that she d avoided for decades She d gotten into the pattern of having the same breakfast every day and it got me thinking about how the typical UK diet is so carb heavy Breakfast time is particularly so with the average UK breakfast looking something like this A bowl of serving with semi skimmed milk approx 40g carbs depending on the cereal and amount this is based on a 30g serving but I know it s easy to go over this amount A glass of orange juice 10g carbs Add toast jam and other components to this and you could be looking at up to 80g carbs in one meal alone The insulin spike this would cause may temporarily increase energy but when blood insulin levels drop you d be left craving sugar and feeling lethargic and irritable So what would be some good breakfast options English breakfast or at least components of it Certain foods like hash browns beans and toast are high in carbs but others such as eggs bacon certain low carb sausages the best bits are great for filling you up without causing the rapid spike dip in energy Fry ups are typically thought of as a treat breakfast but you could have this breakfast a few times a week or have a variation such as bacon on Portobello mushroom muffin or scrambled eggs with grilled tomato Omelettes There are so many variations such a Greek omelette filled with red onion rocket feta mushroom and cheese omelette or get spicy and add some chopped jalapenos or Mexicana cheese Go continental If you take the bread from a continental breakfast then you have a good breakfast of various meats such as salami ham chorizo etc along with a selection of cheese and even some olives on the side Muffin in a minute There are many online variations of this recipe but a basic one would involve placing 2 tbsp ground flaxseeds 1 egg 1 tbsp butter and ½ tsp baking powder in a mug and microwaving for 1 minute voila a low carb muffin that you can top with cheese cream cheese ham or your other favourite toppings Wraps Romaine leaves make a great replacement for high carb wraps tortillas Make some scrambled egg top with salsa wrap it up for a Mexican feel or top ham with cheese slices and wrap that up so many variations and a particularly good choice if you re rushed in the morning trying to rally up family members or getting ready for work I d love to hear your Atkins friendly ideas for breakfast so feel free to share on our forum so come and join the conversation Tweet comments powered by Disqus Related blog entries Atkins Friendly Work Lunches Wednesday 13 05 2015 Health Science Diet tips It can be difficult

    Original URL path: http://uk.atkins.com/community/blog/whats-for-breakfast.html (2016-04-25)
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  • Delicious Ways to Enjoy Vegetables! - Atkins Blog | Atkins Low Carb Diet
    heavy and sluggish like a carb rich side dish would Serves 4 1kg cauliflower cut into florets 100g bacon cut into small pieces 100ml single cream 80g grated cheese Fry the bacon pieces and cook the cauliflower until tender In a baking dish add the cooked cauliflower top with the bacon pieces and half the cheese Drizzle with the cream then top with the rest of the cheese and bake for 15 minutes Courgettes with Feta Chilli You can make this dish as spicy as you wish it tastes great and looks amazing too so a good option if you re entertaining serves 2 2 courgettes 1 tbsp olive oil 50g feta cheese 1 finely chopped chilli Slice the courgettes length ways and top with the crumbled feta chopped chillies drizzle with olive oil and season well Bake for 30 minutes and serve Cheeseburger Stuffed Mushrooms These bites of heavenly goodness are so good for you and work as a starter side dish or even main course Serves 4 4 portobello mushrooms 100g ground beef ½ avocado 1 tbsp grated cheese 4 slices cheese 6 basil leaves Preheat your oven then remove the stems from the mushrooms and scrape the brown middle of the mushroom into a bowl Add the avocado and mash it up then the beef grated cheese and seasoning Mix well together until combined Stuff the mushrooms with the beef mixture then top with a slice of cheese place them in a baking dish and cook for 20 minutes until beef is cooked through Top with a basil leaf and serve Low Carb Fries For this traditional side dish you can save yourself lots of carbs by using either turnip or swede instead of potatoes and they both make a great substitute Swede are slightly higher in carbs at 5 5g carbs per 100g whereas turnip is 4g carbs per 100g Swede does go slightly crispier so it depends if prefer crispy fries or are willing to sacrifice a few grams of carbs for the texture Serves 4 600g swede or turnip 2 tbsp coconut oil 1 tsp paprika Salt pepper Preheat oven to a high temperature and wash and peel the swede and cut into chip shapes about ¼ ½ cm wide In a bowl mix the oil paprika and seasoning Cover the fries with the oil mixture and place on a baking tray then cook for about 30 minutes depending on their thickness Courgette Noodles with Avocado This is fantastic if you make it ahead of time and let the flavours mingle in the fridge for a while The avocado really makes a difference to the taste of this dish so don t leave it out Serves 2 2 courgettes 1 tomato finely chopped 1 avocado 1 clove garlic crushed 2 tsp lemon juice 1 tbsp olive oil 1 tsp fresh basil Slice the courgette into thin strips to resemble noodles or use a spiralizer or mandolin Boil the courgette noodles for a minute or

    Original URL path: http://uk.atkins.com/community/blog/five-delicious-ways-to-enjoy-vegetables-%28even-if-you-aren%E2%80%99t-a-veggie-lover!%29.html (2016-04-25)
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  • Why you shouldn't eat a low fat diet - Atkins Blog | Atkins Low Carb Diet
    s relatively low in sugar Whereas fat free yoghurts have the fat taken out but as much as 30g sugar per serving or more Not all fats are created equally though so here s what you need to know What kinds of fat can you eat on Atkins Monounsaturated fats are known as the healthiest kind of fat and are found in olive oil canola oil avocados and most nuts such as walnuts Polyunsaturated fats are found mostly in oils from vegetables seeds and some nuts such as sunflower safflower flaxseed soybean corn grape seed and sesame oils So are the oils in fatty fish such as sardines herring and salmon Essential fatty acids are compounds of dietary fats that your body can t produce on its own and are essential to health Omega 3s are found in the fat of shellfish and cold water fish Omega 6s are found primarily in seeds and grains The typical UK diet contains more than the recommended amount of omega 6s so focus on the right balance of Omega 3 fatty acids and eat foods or take supplements rich in omega 3 fatty acids such as shellfish cold water ocean fish and fish oil salmon tuna sardines herring and anchovies as well as non fish sources such as flaxseed almonds walnuts and canola oil Use sparingly corn soybean cottonseed and peanut oils which are all high in omega 6s Saturated fats have gotten a bad rap in the past and been blamed for a whole host of health conditions However on Atkins your body s metabolism switches so you re burning fat for energy especially saturated fat Plus when you remove refined sugary carbs from your diet saturated fat doesn t have the same impact as it s not being stored in fat cells whilst you just burn the carbs you eat Butter lard suet and palm and coconut oils are relatively rich in saturated fats What kind of fat should you avoid on Atkins Trans fats should be avoided at all costs An increased intake of trans fats is associated with an increased heart attack risk and they have been shown to increase the body s level of inflammation They are typically found in foods you should be avoiding already including fried foods baked goods cookies crackers desserts snack foods icings and vegetable shortenings To be sure there are no trans fats in a product check the list of ingredients where trans fats are listed as shortening or hydrogenated vegetable oil or partially hydrogenated vegetable oil If you see any of these words in the ingredients list just say no You should also avoid deep fried foods in fast food and other restaurants How much fat should you eat on Atkins Although there s no need to count fat grams on Atkins there s often confusion about how much fat you can eat Although you can eat a good amount of dietary fat don t think Atkins is a fat free for

    Original URL path: http://uk.atkins.com/community/blog/why-you-shouldnt-eat-a-low-fat-diet.html (2016-04-25)
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  • Strategies to give up sugar - Atkins Blog | Atkins Low Carb Diet
    you need Don t skip breakfast Again protein at breakfast time is a must eggs smoked salmon cheese or bacon eggs all are a great choice and you ll be less likely to get munchies later on if you eat a decent sized breakfast Many night time munchers I ve worked with have combatted this by incorporating a breakfast even if they previously felt they weren t a breakfast lover Give it a try and you ll soon find you enjoy breakfast once you start having it every day plus you ll not give into cravings later on Don t go hungry If you think cutting calories and avoiding meals will help you lose weight then you re setting yourself up for disappointment as it tends to catch up on you and cravings set in as blood sugar levels plummet Usually this results in over eating later on and getting the feeling that you just can t get full so you end up eating more in the long run Instead eat every 3 4 hrs to keep blood sugar levels on an even keel your energy levels up and sugar cravings disappear Check labels Even if you stop drinking sugary drinks and avoid desserts it s important to know where hidden sugars lurk So foods like ketchup sauces salad dressings crackers and bread often contain sugars So check labels once you get into this habit you ll soon know what to avoid and your supermarket trip won t as time consuming Find low sugar alternatives or make your own sauces using tomatoes stock or cream plus your own salad dressing with olive oil vinaigrette Examine why you re reaching for sugar Do you find that you emotionally comfort yourself with sugary foods Whether that s reaching for chocolate when you re sad or buying your favourite dessert to reward yourself either way is feeding your emotions Becoming aware of the fact that this is what happening is part of the key to breaking that cycle So when you reach for sugar in times of emotional highs or lows slow down and examine why you re doing this how will you feel when you ve fulfilled that need is it making the sadness anger happiness boredom any more or less emotional Just taking a second to examine your feelings may just stop you feeding your emotions Work out your Triggers Whether it s the full sugar coke every time you go to the cinema your mum s dessert that you just can t resist or the bowl of cereal in front of the TV every night examine when is your trigger moment Then replace these habits with healthier ones that will make you feel great choose a diet drink at the cinema take a low carb dessert to your parent s house and treat them instead or have an anti pasto plate of cheese and olives as your Friday night treat Pinpoint your moment of success Having an end goal in

    Original URL path: http://uk.atkins.com/community/blog/strategies-to-help-you-to-give-up-sugar.html (2016-04-25)
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