Pablo - 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 Simple Low Carbohydrate Foods Even Your Lazy Ass Can Make By: Philip Pablo

Publishers Notes 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 Dedication 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 Atkins Diet Revolution. By reducing carbohydrate s intake, Dr Atkins found that low-carb diet has the following benefits:

1. 1) Low blood pressure,
2. 2) Lower risk of diabetes,
3. 3) Lower risk of heart disease,
4. 4) Prevents obesity,
5. 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. Atkins 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. 1) Vegetables-corn, potatoes, peas and sweet veggies
2. 2) Margarine
3. 3) White bread
4. 4) Processed sugar
5. 5) White potato

Low carb diet is divided into four (4) phases described as follow: A. Phase 1-Induction You are only allowed to take 20 grams of carb daily. This is to train your metabolism to burn all fats in future phases.

The 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. 1) Fruits
2. 2) Grains
3. 3) bread
4. 4) Starchy veggies
5. 5) Dairy products
6. 6) Beverages with alcohol

Foods encouraged under phase 1:

1. 1) Fish
2. 2) All poultry
3. 3) All seafood
4. 4) Eggs
5. 5) Cheese
6. 6) Veggies
7. 7) Beverages

B. Phase 2-Ongoing Weight Loss There is no time limit for phase 2 and it lasts until you have 10 pounds left from your desired weight goal. In phase 2, you can gradually add 5 net carbs daily very week, biweekly or even monthly. In addition to the requirements in phase 1, you may add these to your daily diet:

1. 1) Dairy products
2. 2) Nuts and seeds
3. 3) Fruits
4. 4) Beverages from fruits

C. Phase 3-Pre-Maintenance This phase is about one month and you may add up to 70 net carbs daily.

More meals are allowed under this phase. The recommended foods are as follow:.

1. 1) Veggies such as summer squash, carrot, potatoes and yam
2. 2) Legumes such as black beans, chickpeas, kidney bean and pinto beans
3. 3) Fruits such as apple, banana, cherry and guava
4. 4) Grain such as oat and brown rice

D. Phase 4-Lifetime Maintenance In this final phase, you should be at your desired weight and living a healthy life. You should be observing the low carb diet for your whole life and maintain about 75 net carbs daily. The meal requirements mentioned in phase 1 to 3 still applies.

Ensure that you do not fall back into your previous unhealthy choice of meals such as white bread and processed sugar. phase 1-induction phase Meal 1- Grilled Chicken with Dipping Sauce Introduction This spicy & sweet dipping sauce has less than half a carb per serving. You can use it with grilled chicken, beef, pork or vegetables Preparation Time : 5 minutes Cooking Time: 5 minutes Serves: 24 Ingredients 2 tablespoons of soy sauce 2 tablespoons of fresh lime juice 1 jalapeno, minced 1 garlic clove, minced 1/4 teaspoon of ginger, grated 1/4 cup of sesame oil 2 tablespoons of sesame seeds Stevia, to taste Red pepper, crushed &to taste Chicken, Grilled &sliced into small pieces Preparation

1. Take a blender, add and combine all the ingredients except the chicken.
2. Then, blend it until smooth.
3. Now, use it as a dipping sauce for your grilled chicken.
4. You can also store it in an air tight pot in refrigerator for later use.

Calorie Count : 26 per serving Meal 2- Cheese Omelets Introduction This omelet is very simple to made and very delicious too. Preparation Time: 5 minutes Cooking Time: 7 minutes Serves: 2 Ingredients 4 eggs 1/2 cup of Cheddar cheese, grated 1 tablespoon of parsley, chopped Preparation

1. Firstly, separate the yolks & the whites; beat them into two separate bowls.
2. Then, cook on direct heat and add on the grated Cheddar cheese with chopped parsley just before folding over.
3. Next, fold the omelets over and keep on cooking for about 2 minutes until cheese is melted.
4. Now remove and serve hot

Calorie Count: 240 per serving MEAL 3- Appetizing Tuna Salad Introduction This recipe is very much delicious salad recipe and is very quick & simple to make. Preparation Time: 5 minutes Cooking Time: 120 minutes Serves: 10 Ingredients

1. 24 ounces of tuna, drained
2. 1 onion, diced
3. 1/2 cup of fresh dill, chopped
4. 1/2 cup of mustard
5. 1/4 teaspoon of cayenne pepper
6. 1/4 teaspoon of dry mustard
7. 1 teaspoon of sea salt
8. 1/4 teaspoon of ground pepper

Preparation

1. First of all; take a bowl, add and combine the ingredients; stir well to mix.
2. Then, cover &let it chill for about 2 hours and then serve.

Calorie Count: 175 per serving MEAL 4- Spicy Deviled Eggs Next page