No Carb Cookbook
60 Healthy Delectable Recipes
BY
April Blomgren
Copyright 2020 April Blomgren
License Notes
No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author.
All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book
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Table of Contents
Introduction
Today, countless weight-loss trends are often questionable rather than effective. I'm sure you're looking for a long-term solution too, and that's why you bought this book. You have already read many good things about a No Carb diet and want to try it out for yourself. In my opinion, this is absolutely not a mistake at all.
As the name suggests, this is a diet that completely avoids carbohydrates. This means that we eat absolutely no carbohydrates, not even fruit. Of course, this is not easy to implement because even most animal products have a certain amount of carbohydrates. This is why the name No Carb is generally somewhat misleading. We still consume carbohydrates but in very small amounts. Our carbohydrates in a No Carb diet should be less than 10 grams per day.
Only products that naturally contain few carbohydrates and a lot of protein and fat may be eaten. Besides, more fat than protein should be eaten daily. Fat contains the most nutrients, but also the most calories. With a No Carb diet, you don't have to worry about calories at all. This is one of the main benefits of this diet, as it saves consideration and calorie counting. That's because our bodies don't store fat when we don't eat carbohydrates, because of the reason that no mechanism actually exists to get the fat into the cells; only carbs can simply enter the adipose cells. Besides, your food does not necessarily have to taste bland. On most diets, you can't even have one slice of bacon, while No Carb allows you plenty.
Never make the mistake of eating too little fat or generally too few calories. Otherwise, you run the risk of feeling weak and lacking energy. Then you will give up the No Carb diet quite quickly.
Finally, this diet usually only works if you keep it going for at least a few weeks. Your weight loss will be enormous, but if you start to eat carbohydrates again afterward, you should take it slow. Otherwise, your blood sugar will probably hike, and you won't be able to hold back. It is best to start with some vegetables. But be prepared that you will not tolerate it so well in the beginning. Vegetables are much more difficult to digest than animal products and can take some time to include again.
About Carbohydrates
Carbohydrates are molecules made up of a combination of hydrogen, carbon, and oxygen. Carb-rich foods are satisfying and usually inexpensive, which is why they are consumed so readily. But carb-heavy foods are often void of the necessary nutrients. It is possible to get energy from carbs like white bread and soda pop, but these things don't have the nutrients you need. However, there is a way to eat the right carbs that will give you what you need.
There are the two main types of carbs: complex and simple.
Simple Carbohydrates: These are also referred to as simple sugars. Simple carbohydrates are generally sugars and are easily broken down by the body and used right away, causing a spike in your insulin levels. This means your blood sugar instantly soars for a short period, soon dropping back down, and you get hungry quite quickly after since the carb is rapidly used up. They are found in refined sugars such as white sugar. When you are eating candy, you are consuming simple carbs. You will also find simple sugars in healthier foods such as milk and fruit; the body should get your simple sugars from these foods. This is because the sugar hasn't been added to them; it is naturally present. They also contain other nutrients and vitamins, such as calcium and fiber.
Complex Carbohydrates: These are also referred to as starches such as rice, pasta, crackers, and bread. Some foods containing complex carbohydrates are healthier than others. Foods such as white rice and white flour are refined, the fiber and nutrients have been removed through processing. However, unrefined grains still contain essential minerals and vitamins. Indeed, they are also high in fiber, which is good for the digestive system. Fiber causes you to feel full, so you are less likely to eat as much food. Complex carbohydrates take your body a longer period to break down, thus being on the lower end of the Glycemic Index (which is best for helping your body metabolize fat efficiently). For example, eating a bowl of lentils, a low-level GI food, would allow you to have steady blood glucose levels, which in turn would keep you satiated longer, as well as significantly aid in the metabolizing of their fat levels.
In summary, complex carbs take longer to break down, your blood glucose levels do not spike out of control, and you feel fuller longer. When you are eating carbohydrates, you should ensure that you're getting most of your carbs from the complex carb family. This would mean that most of the carbs you consume would not be considered net carbs or, in other words, carbs that you are trying to decrease as much as possible. This means eating things like vegetables and whole grain while staying away from simple white sugar and white flour.
Breakfast Recipes
1) Rind Pancakes
Servings: 4 pancakes
Prep time: 10 minutes
Cook time: 5 minutes
Ingredients:
cup finely crushed pork rinds
cup unsweetened almond milk
2 eggs
3 tbsp confectioners Swerve
tsp baking powder
tsp ground cinnamon
Directions:
1. First, add all the ingredients in this recipe to a blender, and blend until fully combined.
2. Heat a small non-stick skillet. Then, add a quarter of the batter.
