Eat This, Not That! Tasty low-carb alternatives to high-carb classics

Just because you’re following Atkins doesn’t mean you have to say good-bye to pasta, chips, or bread. There are plenty of delicious low-carb alternatives that will satisfy your hunger for these favorites while you still lose weight. Get the recipes below and your waistline will thank you!

 

Lettuce Wrapped BurgerThis delicious, classic American recipe won’t sit like a gut bomb in your stomach or put your into a carb-induced food coma. You get a healthy dose of protein and it’s only 0.8 grams of Net Carbs.

Hamburger on a Bun
Why ruin a hearty burger (which is naturally low in carbs) by placing it on a bun, and racking up a full day’s worth of Net Carbs in one sitting?

Kale Chips 
Kale is a super food, meaning it’s packed with even more nutrients than other foods. These tasty, good-for-you chips weigh in at only 2.7 grams of Net Carbs per serving and features heart-healthy olive oil and a sprinkling of sea salt. We are also like Rhythm Superfoods kale chips. There are many other good brands of kale chips (and other low-carb salty/crispy snacks) out there. Be sure to read the label carefully and watch out for excess sodium, trans fats, and, of course, Net Carbs. 

Potato chips
You can blow your whole day’s quota of Net Carbs away with a few handfuls of these greasy chips, because who just sticks to one 1-ounce serving?

Muffin in a Minute
These muffins, made with heart-healthy flax, are an Atkins mainstay. At only 2.1 grams of Net Carbs, they work great as a quick breakfast, or really at any time of the day. They bake quickly and they are extremely portable.

Bread
Toast for breakfast or bread for sandwiches? Think twice. Just one slice can range from 10 to 12 grams of Net Carbs.

Zucchini Pasta with Almond Pesto 
Swap out your traditional pasta for thin ribbons of spiralized or grated zucchini. At only 4.8 grams of Net Carbs per serving, this recipe is a delicious and filing alternative. You can substitute zucchini for pasta in any dish, or use thicker ribbons for lasagna.
-OR-
Japanese shiritaki noodles
Shiritaki noodles are made from the Japanese yam, have literally no carbohydrates and are very low in calories. Use them in stir-fries, soups or with any recipe that requires noodles.

Carb-filled Pasta and Sauce
A serving of regular spaghetti may account for up to 40 grams of Net Carbs. Yikes!

A Cut Above: Your ultimate guide to steak

A juicy steak hot off the grill is a staple of summer and the perfect low-carb meal. If you’re following Atkins, you can enjoy red meat in every Phase. Read on for more about red meat’s health benefits, how to pick and grill the perfect steak, plus some of our favorite grilling recipes. 

Red meat is rich in vitamins B12, B3 and B6, plus selenium, protein and monounsaturated fat. Grass-fed beef, although pricier, has more omega-3 polyunsaturated fats than grain-fed beef. It’s true that red meat has gotten a bad rap in the past due to its supposed link to an increase in heart disease, stroke and diabetes, but scientists have found that processed meat—not red meat—is associated with heart disease and diabetes. Why is that? Processed meats (such as lunch meats and hot dogs) often contain preservatives like nitrates and nitrites, major sources of nitrosamines that may contribute to insulin resistance and Type-2 diabetes. 

It was also thought that the saturated fats in red meat increase your levels of LDL (bad) cholesterol, which leads to cardiovascular disease, among other illnesses. While it’s true that saturated fats may increase LDL cholesterol, when your entire diet is taken into consideration, there is no link between saturated fat and cardiovascular disease. And when you consume saturated fat on a low-carb diet like Atkins, where your body is burning primarily fat for fuel, published research has shown that the level of saturated fat in the blood does not increase. 

Making the Grade

Now that you’re ready to get grilling, here’s how to pick the right cut of red meat. First, look for marbling, which are visible grains of fat that run through the steak and add moisture and flavor. In terms of tenderness, the more fat the cut has, the location of the cut (loin and rib are the most tender because they are the least-used muscles) and the age of the beef all come into consideration. 

Look for a steak that is 1½-inches to 2-inches thick. Thin steaks tend to overcook. You want a steak that’s thick enough to have a nice sear on the outside while being tender and juicy on the inside.

The United States Department of Agriculture (USDA) divides beef into three grades:

•    Prime—This only includes 2% of all meat, and is naturally the most expensive. It is usually sold to restaurants, specialty butchers and high-end grocery stores, and it is harder to find. It has the most marbling and is great for grilling, as well as roasting or broiling. 
•    Choice—This is probably your best overall choice for price, tenderness and marbling.
•    Select—This is still a high-quality cut of red meat, but it is very lean (which means less marbling). It is tender, but has less flavor and juiciness than Prime or Choice. 

Grass-fed beef typically has less marbling and is leaner than grain-fed beef. 

When it comes to grilling, here are some cuts of beef to look for:

Ribeye—This is often considered the most flavorful cut and is very juicy, although it is usually less tender. 

Filet mignon—This is the most tender, but it does not have as much flavor as the ribeye.

Strip steak—This is a favorite of steakhouses. It is tender and flavorful, with good marbling.

Porterhouse/T-bone—This is extremely tender and great for grilling.

Sirloin—This is usually less tender but very flavorful. 


Get Cooking

Steak should be at/close to room temperature when you cook it because when you put it on the grill, you want it to cook evenly. Trim the steak of excess fat, and brush evenly with olive oil. Salt generously with kosher salt and sprinkle with pepper. 

Preheat your grill to high. Place the steaks on the grill and cook until golden brown and slightly charred, which is usually about 4 to 5 minutes. Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135 degrees Fahrenheit), 5 to 7 minutes for medium (140 degrees Fahrenheit) or 8 to 10 minutes for medium-well (150 degrees Fahrenheit).

Move the steaks to a cutting board or platter, tent loosely with foil and let rest 5 minutes before slicing. This will let the juices distribute throughout the steak. Keep in mind that the steaks will continue to cook while they rest. 

If you choose a leaner or grass-fed cut of meat with less marbling, cook it a lower temperature, which will help ensure it doesn’t overcook and dry out. Remove your steak from the grill 10 degrees before it hits your desired temperature. Use a meat thermometer for most accurate results.

Serve your steak with delicious sides such as grilled asparagus, mushrooms and zucchini or sliced on spinach salad. You can also experiment with different spice rubs and marinades. The options are endless when you’re on Atkins.

What Not to Eat on a Low Carb Diet

That white bread has been sitting in your refrigerator untouched ever since you started your low carb diet.  You’ve been strong and avoided high carb foods, but why keep the temptation around?  National Clean Out Your Refrigerator Day on November 15^th is the ideal day to get rid of simple carbs!  Here is a list of what not to eat on a low carb diet so you will know what to keep and what to give away:

White Bread

Though this has already been mentioned, make sure to get rid of any white bread in your fridge!  Whether it’s hot dog buns, hamburger buns, or regular sliced bread, they all fall into the category of simple carbs.  Bread doesn’t need to be completely cut out of your diet, though—tryAtkins Cuisine Bread.  Atkins Cuisine Bread is approved for those following Phases 2, 3, or 4 and has 1.8g of net carbs per serving.

Pasta

Just like white bread, regular pasta is another high carb food that will not fit into a low carb diet very easily.  Once you reach Phase 4, you can enjoy whole wheat pasta or Atkins Cuisine Penne, which has 19g of net carbs.

Sauces with Added Sugar

Tomato sauces often contain a lot of sugar not only because of the tomatoes themselves, but also because of added sugars.  Donate cans of premade pasta sauce that have sugar as a top ingredient and make this Atkins Basic Tomato Sauce as an alternative.  Basic Tomato Sauce has 8.2g of net carbs per serving and is perfect for individuals following Phases 2, 3, or 4.

Cookies, Cake, and Candy

Having these sugar-laden treats around will not make staying on your low carb diet easy.  The added sugar is a simple carb that will be digested quickly, which is the opposite of what you want from your food.  Get rid of any sweet treat unless it happens to be low carb, like these Atkins dessert recipes.

Soft Drinks

Regular soft drinks are chock full of sugar and aren’t a great source of nutrients so getting rid of those cans of cola on National Clean Out Your Refrigerator Day is a good idea.  Water is a healthy substitute, but if you want something with a little flavor, add a small amount of lemon juice.

Now that you’ve learned more about what not to eat on a low carb diet, learn more about what you can eat.