I got asked for an Induction-friendly recipe video, and my mind immediately went to the Poblano peppers I had in my fridge. Peppers are an awesome part of any Atkins Diet menu, and are loaded with vitamins and nutrients.

Ingredients:
4 Large Poblano Peppers, Broiled, skin removed
1.5 pounds Ground Beef (85%/15%)
1 TBS Taco Seasoning (see recipe below)
1/2 cup Heavy Cream
1/2 cup Salsa
1 1/4 cup Shredded Cheese
1/4 cup diced tomatoes (optional)

1. Brown Ground Beef, Drain, and add Taco Seasoning
2. Roast Peppers on Top Shelf under broiler, rotating every 2-3 minutes
3. Add Salsa, Cream, and Cheese to ground beef, and heat until cheese is melted.
4. Remove Peppers from Oven, and peel loosened skin off peppers. Remove Stem core and seeds from inside.
5. Add meat mixture to roasted peppers, and cover with 1-2 oz of Shredded Cheese
6. Bake for 20 minutes or until cheese is golden brown.
Makes 4 servings.

Nutrition Info per Serving:
510 Calories, 37g Fat, 7g Carbs (1.5g Fiber), 37g Protein

Taco Seasoning:
2 TBS Chili Powder
2 TBS Paprika
4 tsp Cumin
1 TBS Onion Powder
1 TBS Garlic Powder
1 TBS Salt
1/2 tsp Cayenne Pepper (to taste)

(IF = Induction Friendly)

Duration : 0:6:1

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This video is the second half of the Atkins Diet Misconception: Diabetes series. If you have not seen Part 1, please watch it here:

The last video dealt with case damning the existing treatment or recommendations to follow a high carb diet managed with ever increasing doses of insulin. This video deals with the evidence for rather managing it with a low carb lifestyle. There are two great studies for advocating this method.

1:) Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal
Nutrition and Metabolism(Lond) 2008; 5: 9.
Numerous authors including Richard Bertstein, Mary Vernon, Jeff Volek, Eric Westman

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2359752&tool=pmcentrez

Conducted Multi-center trial in which 63 obese men and women were randomly assigned to either diet, 21 Low Carb, 21 Control, 21 High Carb for a one year study.
This discussion focuses on type 2 diabetes but many of the principles will apply to metabolic syndrome and possibly to type 1 as well[6,7].
1. Carbohydrate restriction improves glycemic control, the primary target of nutritional therapy and reduces insulin fluctuations.
2. Carbohydrate-restricted diets are at least as effective for weight loss as low-fat diets.
3. Substitution of fat for carbohydrate is generally beneficial for markers for and incidence of CVD.
4. Carbohydrate restriction improves the features of metabolic syndrome.
An important idea guiding current medical thinking is that clustering of seemingly disparate physiologic states, obesity, atherogenic dyslipidemia, hyperglycemia and hypertension, termed metabolic syndrome (MetS) suggests a common underlying cause. A recent review showed that carbohydrate restriction improves all of these markers[24].
5. Beneficial effects of carbohydrate restriction do not require weight loss. It’s not simply a weight loss argument or due to people losing weight do they achieve the benefits.

2.) Low-carbohydrate diet in type 2 diabetes: stable improvement of bodyweight and glycemic control during 44 months follow-up
Jörgen V Nielsen email and Eva A Joensson email

http://www.nutritionandmetabolism.com/content/5/1/14

Conclusion:
There is now little evidence for the claim that a fat-reduced diet for weight reduction has any particular value beyond caloric counting [10]. Current dietary recommendations seem to be a major part of their problem rather than being part of the solution. Carbohydrate restriction, however, reverses or neutralises all aspects of the metabolic syndrome [20,21].

For more information:
** http://www.amazon.com/gp/product/0060540087?ie=UTF8&tag=atkdiehowtovi-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0060540087

** http://www.amazon.com/gp/product/0316737844?ie=UTF8&tag=atkdiehowtovi-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0316737844

Duration : 0:12:56

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I have herad of atkins and south beach diet,,,,, also low card high protien. Im not overweight and Im just looking to loze about 10lbs and tone up some things. Please help me. Books, websites, recommend diets? Im a 27 year old female. Also do I need to take fiber if I am taking more protien?

DONT do the atkins diet. Thats so unhealthy for you its ridiculous!! It focuses on eating majority meat. The size of your meat portions should be no bigger than the palm of your hand, anything bigger than that is bad for you!! Atkins diet is SO bad for your organs!

As far as south beach… My parents did that, and my dad lost 30 lbs in 2 weeks… (mind you he was pretty overweight, so I wouldn’t count on the same results for you that quickly)… it seemed healthier to me… they highly promote fruits and veggies, while cutting back on carbs… I love the fact that they dont require you to give up carbs forever either…

Out of the two, definitely take south beach, and stay far away from the Atkins diet.

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Joe’s website

http://www.nutritionaustin.com

The Study

http://www.theheart.org/article/882281.do

Low Fat Diet Vs Low Carb Diet, Saturated Fat & Coconut Oil

Is a low fat diet really good for weight loss and cholesterol levels? A new two year study found that a low carb diet and the Mediterranean diet were more effective for weight loss and cholesterol than a low fat diet.

Better Body Clinical Nutrition
Joe Stickland, A.C.N
Applied Clinical Nutritionist

This video was produced by Psychetruth

http://www.myspace.com/psychtruth

http://www.youtube.com/psychetruth

http://psychetruth.blogspot.com/

© Copyright 2008 Better Body Clinical Nutrition. Distributed by Tubemogul.

Duration : 0:10:52

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I know every carb counts when you are in the induction phase of Atkins so that’s why I am recommending you use a carb counter during this time. Eventually you will memorize the carb counts of most of your favorite or most frequently eaten foods. However until that happens you may need a little assistance. So I’ve made available to you this very nice well organized 17 page Free Mini Carb Counter. It also contains some tips and a few recipes to get you started. If you need some good simple Free Low Carb Recipes to get you started I have collected quite a few.
Did you also know that as many as 25 million Americans have hypothyroidism but only about half of them know it? Get your TSH (Thyroid Stimulating Hormone) checked to be sure you are starting with a healthy thyroid. Thyromine is the leading natural non-prescription supplement for Thyroid Health.

Full list: http://fatistheenemy.com

Duration : 0:2:52

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Here is my review of salad dressing options while doing a low carb diet. Here are some tasty commercial low carb options:

http://bit.ly/btflYG

Low Carb Caesar Dressing Recipe:
Ingredients
* 1 1/2 cups olive oil
* 1 tablespoon red wine vinegar
* 1/4 cup lemon juice
* 1 tablespoon Worcestershire sauce
* 2 tablespoons anchovy paste
* 1/2 teaspoon mustard powder
* 4 cloves garlic, crushed
* 3 tablespoons sour cream
* 1/2 cup grated Parmesan cheese

Directions
1. In a food processor or blender, combine the olive oil, vinegar, lemon juice, Worcestershire sauce, anchovy paste, mustard, garlic, sour cream and Parmesan cheese. Process until smooth. Pour into a glass container, seal, and refrigerate until ready to use.

CHIPOTLE RANCH DRESSING

http://genaw.com/lowcarb/chipotle_ranch_dressing.html

1/4 cup ranch dressing
1/2 teaspoon chipotle chile powder
1 tablespoon cilantro
Mix and chill before serving.

Makes 1/4 cup dressing
Per Tablespoon: 79 Calories; 8g Fat; 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carb

Duration : 0:5:39

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Basically, what is the maximum amount of carbohydrate per day that I could eat without violating the rules of the first phase of the Atkins diet?

Thank you!

Well this is different for everyone, but I can explain the process and give you a general idea.

When you reduce your carbs significantly, your body’s glycogen stores are exhausted and you fat is broken down into ketones for energy.

The US RDA for carbs is 130 grams and defined as the amount of carbs needed to keep the body out of ketosis ( though 130 grams would be considered high in any low carb diet).

The induction phase of 20 grams is set because with only 20 grams of carbs consumed, EVERYONE would go into ketosis. In the Atkins diet, the carbs are slowly added until you find that the body is no longer in ketosis and then you reduce to about 10 grams below that.

How do you know if you are in ketosis? Buy Ketostrips. These are urine test strips you can buy at most chain Pharmacies or Wal Mart. When you pass the strip under urine, they will indicate how many ketones your body is producing. The darker the strip, the more ketones you are producing. As long as the strips turn a little purple, you are golden. This makes the atkins pointless, as this is so much easier then counting carbs (though you still want to track them). It takes the guess work out.

Though the Atkins calls for a maximum of 20 grams, you could start at 40 for only one week then slowly increase by 5 grams every two days.

Link below is to the test strips.

In this Atkins Diet Quick Hits video deal the question “how fast did I lose the weight?” and “if you lost it slower, do you think loose skin would be less prevalent?”

I responded that I averaged about 4.3 pounds per week during much of the weight loss phase, and over 3 pounds throughout the 15 months of the diet. I advised against intentionally slowing down the diet by overeating or eating when you aren’t hungry. I do HOWEVER recommend eating above one’s Basal Metabolic Rate to avoid starvation mode and crash dieting, such as water restriction. I have read a story where the winner of the first Biggest Loser gained 35 pounds of water within 3 days after their weigh-in due to lost water weight. Eat according to the plan and ~3-5x per day, and you should be fine.

The whole point is to lose fat cells not muscle mass as much as possible. If you are worried about lost muscle mass, keep exercising and gauge your long term performance as a key indicator.

Duration : 0:3:21

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I wanted to make another Induction Friendly recipe, and what better way to extend one’s food budget than a meat loaf recipe. Most traditional meat loaf recipes have binders of bread crumb to hold it together and soak up some of the beef fat. They also can be a little dry on the outside as the center gets to the right temp.

This recipe attempts to fix both of those concerns. The binder in this recipe is the cheese (cheddar and the Parmesan). The Parmesan really performs the same function as the bread crumbs did. The coating of bacon also helps keep the top from over cooking.

This recipe is derived from a recipe at Linda’s Low Carb recipe site (http://genaw.com/lowcarb/bacon_beef_rolls.html).

Ingredients
2.5# Ground Beef
2 eggs, beaten
1 Medium Red Pepper, chopped
1 Medium Onion, chopped
2 TBS Grated Parmesan Cheese
1 tsp Salt
1/4 tsp Pepper
2 TBS Worcestershire sauce
4 oz Cheddar Cheese
1/4 cup Low Carb Ketchup

Makes 10 servings
Per Serving: 304 Calories; 20.5g Fat; 24.1g Protein; 4g Carbs (.5g Fiber, 3g Net Carbs)

(IF = Induction Friendly)

Duration : 0:7:41

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