Heres the skinny on low-carb diets |

Heres the skinny on low-carb diets

Low-carbohydrate diets have taken the country by storm! When followed correctly, scientifically sound diets such as Atkins and South Beach have helped thousands win their battle of the bulge. From simply shedding a few unwanted pounds to reversing obesity, low-carb diets have proven their value to dieters and doctors alike.Not only do low-carbohydrate diets help folks lose weight, they can also improve overall health, control hypertension and reduce your risk for diabetes. Briefly, heres how they work:The body burns both carbohydrates and fat as fuel. Carbohydrate is the first fuel metabolized. When you sufficiently cut down your carbohydrate consumption, your body begins to burn fat as the primary energy source. This results in weight loss.Insulin plays an important role here as well. A lifetime of excessive carbohydrates can cause your pancreas to overproduce insulin. This hormone transports glucose (blood sugar) to your cells, where its used for immediate energy, or stored as fat. Since your body only requires so much energy, higher levels of insulin result in more stored fat. Insulin imbalances can also cause diabetes.The science behind these diets has been proven sound, and they can work for you if you understand and follow them correctly. Talking to your friends or just scanning the back cover of the book isnt going to cut it you must read and thoroughly understand the program! While these diets dont work for everybody, almost all who fail didnt follow them correctly.Is a low-carbohydrate eating program right for you? Perhaps; start by purchasing a respected book on the topic and read it thoroughly! If you like what the book has to say, call your doctor and get his/her advice. It just might change your life! Here are some low-carbohydrate recipes from that the whole family can enjoy!Chef Michael Angelo Mick Rosacci is a gourmet food and wine consultant in his familys business, Tonys Meats & Specialty Foods, in Littleton. Follow him on a weekly journey through the seasons and reasons of cuisine, one taste at a time. E-mail: Apricot-Glazed BrisketTender and succulent with a hint of apricot, this is a recipe the whole family can enjoy. Dont worry about the carbs in the carrots and onions they add a nice flavor to the cooking liquid, and the rest of the family can enjoy them.1 beef brisket (4 pounds) 2 tsp kosher salt 2 tsp paprika 1 tsp freshly ground pepper 4 onions, quartered lengthwise 8 carrots, cut into 2-inch pieces3 TBS Apricot all-fruit preservesHeat oven to 475 F. Season brisket with salt, paprika and pepper. Place brisket fat side down in a Dutch oven. Scatter onions and carrots around the beef. Cook 15 minutes until sizzling and starting to brown. Turn brisket fat side up and add 1 cup water. Cover tightly. Reduce oven temperature to 375 F. Cook 3 to 4 hours, until brisket is fork tender, adding water if needed.Heat broiler. Remove brisket from Dutch oven and place on a broiler pan. Spread jam over brisket. Broil 6 inches from heat source 5 minutes, until jam is lightly browned in spots. While brisket is broiling, remove onions and carrots from cooking juices. Tilt Dutch oven and remove surface fat with a spoon.Let brisket rest 15 minutes before carving. Serve with degreased cooking juices. Carb counters do not eat the carrots and onions.Servings: 8; Carbohydrates: 0.5 grams; Net Carbs: 0; Protein: 47 grams; Fat: 16.5 grams; Calories: 355 Asian Beef Salad Marinade and Dressing Base:4 green onions, chopped 3 garlic cloves, pushed through a press 1/4 cup soy sauce 2 TBS rice wine vinegar 2 tsp sesame oil1 packet sugar substitute1/2 tsp curry powder 1/4 tsp dried ginger Salad Ingredients:1 1/2 pounds beef sirloin steak, cut against the grain into 1/8″ strips 2 TBS canola oil 6 cups mixed salad greens 1 red bell pepper, thinly sliced 1 can (8 ounces) sliced water chestnuts, drained Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl. Pour half into a re-sealable plastic bag; add steak. To remaining soy sauce mixture, add curry powder and ginger.Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry 2 to 3 minutes in hot oil for medium doneness. Transfer to a large mixing bowl.Add salad greens, bell pepper, water chestnuts and soy dressing. Toss to coat. Texas Beef CouncilServings: 4; Carbohydrates: 10.5 grams; Net Carbs: 6 grams; Fiber: 4.5 grams; Protein: 41.5 grams; Fat: 18.5 grams; Calories: 380. Citrus-Chili ShrimpServe the shrimp over steamed asparagus spears for a light and filling low-carb meal.1/3 cup plus 1 TBS olive oil, divided1/3 cup fresh orange juice, divided2 TBS grated orange zest1 tsp fresh lime juice1/2 tsp salt1/4 tsp red pepper flakes1/4 tsp chili powder1/4 tsp ground cumin1-1/2 pounds large or jumbo shrimp, peeled and deveined1 TBS butterIn a medium bowl, mix 1/3 cup olive oil, 3 TBS orange juice, orange zest, lime juice, salt, red pepper, chili powder and cumin. Add shrimp and marinate 10 minutes.In a large skillet over high heat, melt butter with remaining tablespoon of olive oil. With a slotted spoon, remove shrimp from marinade (reserve marinade). Add shrimp to skillet. Cook about 4 minutes for jumbo shrimp (2-3 minutes for medium to large shrimp), until no longer pink and just cooked through do not overcook! Transfer shrimp to a serving plate.Add reserved marinade to skillet; add remaining orange juice. Bring to a full boil, boil 1 minute. Drizzle flavored oil over shrimp.Servings: 4; Carbohydrates: 4 grams; Net Carbs: 4 grams; Fiber: 0 grams; Protein: 35 grams; Fat: 20 grams; Calories: 343Corned Beef Hash 3 cups cut-up leftover corned beef, cubed 2 cups cold cooked turnips, cubed 1/2 cup chopped onion 1/2 cup heavy cream 3 TBS vegetable oil or butter Toss beef and turnips together in a bowl. Add onion and heavy cream and stir to combine.Heat oil in a heavy nonstick skillet over medium-low heat 1 minute. Add beef-turnips mixture and cook until a crust forms, about 10 minutes. Turn hash and brown other side, about 10 minutes more. Serve with a poached egg, if desired.Servings: 4; Carbohydrates: 6.5 grams; Net Carbs: 4.5 grams; Fiber: 2 grams; Protein: 30 grams; Fat: 37 grams; Calories: 479. Korean Style Skirt Steak1 1/2 pounds skirt steak 2 green onions, finely chopped4 garlic cloves, pushed through a press3 TBS reduced sodium soy sauce 1 TBS sesame oil 1 TBS rice wine vinegar or white wine 1 packet sugar substitutePlace all ingredients in a re-sealable plastic bag; turn to coat. Refrigerate 1 hour, turning meat in bag once or twice. Preheat grill or broiler. Remove meat from marinade; discard marinade. Grill or broil steak 3 to 4 minutes per side for medium doneness. Slice across the grain and serve delicious as a wrap in fresh Bibb lettuce leaves.Servings: 4; Carbohydrates: 0.5 grams; Net Carbs: 0.5 grams; Fiber: 0 grams; Protein: 35 grams; Fat: 14 grams, Calories: 274. Steaks with BlueCheese Topping 4 steaks (8 to 10 ounces each) 1 garlic clove, pushed through a press1/2 tsp salt 1/4 tsp pepper 1 TBS chopped fresh parsley 4 TBS cream cheese, softened 2 TBS blue cheese, crumbled 1 green onion, finely chopped To make cheese topping: Combine cream cheese, blue cheese, onion and white pepper in a bowl.Rub each side of steaks with garlic, salt and pepper. Arrange steaks on rack in broiler pan 2 to 3 inches from heat source. Broil 10-12 minutes for medium-rare doneness; turning once during cooking time. Top each steak with an equal amount of cheese topping. Broil 1 to 2 minutes more, until topping starts to melt. Sprinkle with parsley before serving.Servings: 4; Carbohydrates: 1 gram; Net Carbs: 1 gram; Fiber: 0; Protein: 53 grams; Fat: 68 grams; Calories: 842 Cucumber, Mango and Black Bean SaladThis nutrient-dense salad would make a great accompaniment to any grilled meat.1 seedless cucumber, washed and cut into 1/2″ dice 1/2 of 1 medium mango, cut into 1/3″ dice 1/2 cup drained and rinsed black beans 2 TBS fresh lime juice2 TBS orange juice 1 TBS finely chopped fresh cilantro 3/4 tsp salt1 jalapeno pepper, seeded and finely chopped In a large bowl, toss all ingredients. Let stand 10 minutes for flavors to blend. Cynthia DePersioServings: 4; Carbohydrates: 12.5 grams; Net Carbs: 9.5 grams; Fiber: 3 grams; Protein: 2.5 grams; Fat: 0 grams; Calories: 57 Nutty Meatballs1 pound ground beef (85% lean) 3 TBS sour cream 1 TBS diced onion 1/2 cup finely chopped walnuts 1 garlic clove, pushed through a press1 1/2 tsp salt Heat oven to 400 F. In a medium bowl, mix beef, sour cream, onion, walnuts, garlic and salt. Form into 24 small meatballs; place on a baking sheet. Bake 15 minutes, until nicely browned.Servings: 6; Carbohydrates: 2 grams; Net Carbs: 1 gram; Fiber: 0.5 grams; Protein: 16 grams; Fat: 18 grams; Calories: 233.

Support Local Journalism

Support Local Journalism

Readers around Glenwood Springs and Garfield County make the Post Independent’s work possible. Your financial contribution supports our efforts to deliver quality, locally relevant journalism.

Now more than ever, your support is critical to help us keep our community informed about the evolving coronavirus pandemic and the impact it is having locally. Every contribution, however large or small, will make a difference.

Each donation will be used exclusively for the development and creation of increased news coverage.


Start a dialogue, stay on topic and be civil.
If you don't follow the rules, your comment may be deleted.

User Legend: iconModerator iconTrusted User


See more