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The Most Underrated Companies to Follow in the keto net carbs o

  • The most important thing about any diet that you choose to go

    on, is that you must stick to it as best you can. The guidelines

    are set for a reason and not following them will just lead

    you to not losing any weight and getting dis-heartened very

    quickly. If you are on a low carb diet then having a free list

    of low carb food is essential to make sure you are eating

    only the foods that you are allowed.

    Here is a free list of low carb food that you can eat plentifully

    if you are on the Atkins diet:

    Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring, Chicken,

    Turkey, Duck, Goose, Quail, Pheasant, Oysters, Mussels,

    Lobster, Clams, Squid, Prawns, Crabmeat, Beef, Pork, Lamb,

    Bacon, Veal, Ham, Venison, Eggs, Cheese, Lettuce, Cucumber,

    Mushrooms, Broccoli, Tomato's.

    Here are a few low carb recipes which make use of some of

    the low carb foods listed above:

    Tuna/Zucchini Bake

    Carbs Per Serving:8 total recipe



    Zucchini layer 1 cup zucchini -- shredded

    1 tablespoon butter 1/2 teaspoon mustard powder

    1/4 teaspoon salt 1/4 teaspoon pepper

    2 Tablespoons parmesan cheeseTuna layer 6 ounces canned tuna

    1 egg -- beaten 1/2 teaspoon garlic powder

    1/2 teaspoon oregano 1/2 teaspoon paprika 1/2 cup shredded cheddar cheese

    How to Prepare:

    Mix zucchini layer ingredients and microwave for 60 seconds. Drain

    excess moisture from zucchini mixture. Spray a cake pan with Pam and

    spread zucchini mixture keto net carbs or total carbs into the pan. Mix tuna layer ingredients. Spread

    tuna mixture over zucchini. Sprinkle top w/ parmesan cheese, if desired.

    Bake at 400 degrees for 20 minutes or until tuna is firm and brown

    on top.

    Salisbury Steak with Mushroom and Onion Gravy


    Carbs Per Serving:6.25 carbs - 2.75 dietary fibre = 3.5 net carbs

    Prep Time:45 minutes total



    4 Tbsp butter, divided 1 1/2 cup sliced mushrooms

    1 lb ground beef 1 medium onion

    1 egg 1/4 cup flax seed meal

    1 Tbsp horseradish, or more to taste 1/2 tsp salt

    1/2 tsp pepperGravy 1/2 tsp Xanthan gum

    1 cup chicken broth/boullion 1/2 cup heavy cream

    salt & pepper Worcestershire sauce Kitchen Bouquet (optional)

    How to Prepare:

    In a large skillet, melt 2 Tbsp butter. Thinly slice 2/3 of the

    onion. Saute the onion slices and mushrooms until tender. Remove to

    a plate and set aside.

    Combine beef, flax seed meal, egg, 1/2 tsp each salt & pepper and

    the remaining 1/3 of onion, diced finely. Form into 4 patties. Melt

    2 Tbsp butter in the skillet over medium heat, add patties to

    skillet and cook for 8 minutes per side, until no pink remains


    Remove cooked patties from skillet and set aside.

    Whisk the Xanthan gum into the hot oil in the skillet until smooth &

    thickened. Gradually whisk in the chicken broth, bring to a simmer.

    Simmer 2 minutes, or until it's thickened. Gradually whisk in the

    heavy cream. Season to taste. Use Kitchen Bouquet if desired to

    darken colour. Heat over medium til it's simmering again. Add the

    onions, mushrooms & patties. Simmer on low for 10 minutes until

    heated through.

    So combine these recipes and your free list of low carb food

    and start making meals to be proud of! If you need more recipes

    or low carb diet tips, just visit our site below.

    Including smart bodybuilding carbs on in your diet is important if you want to build muscle and gain weight quickly. Some people tend to shun carbohydrates because they are afraid they are going to gain body fat too quickly. This is not the case, however. Always remember that it's total calories that cause fat gain, not necessarily carbohydrates.

    Having bodybuilding carbs in your diet will help speed the process due to the fact it increases insulin levels, which is a primary hormone devoted to helping you build muscle mass. Without this hormone present, it will be harder for the glucose to get into the muscle cells where new tissues are created.

    Understanding how many carbohydrates you need to build weight is important however since this will help you build muscle maximally without seeing a corresponding body fat gain.

    Here's what you need to know.

    Current Activity Level

    The first factor that's going to come into play when it comes to determining your bodybuilding carbohydrate intake is how active you are. If you're just performing your weight lifting workouts and little to no cardio in addition to this, then you're not going to need nearly as many carbohydrates.

    You could likely get away with about one gram per pound of body weight each day in addition to 25-50 grams placed right around the workout period, assuming that you're eating in a calorie surplus (the rest of the calories coming from fat or protein sources).

    Current Body Fat Level

    Next up you should look at what your current body fat level is. If you're incredibly lean, you're going to need more carbohydrates to get started and will benefit from eating them. When this is the case you should aim to eat 1.5 grams per pound a day plus 50-100 more around training.

    Speed Of Muscle Gain Desired

    Finally, the third thing you need to assess is how quickly you want that muscle to be built. The fewer calories you take in the slower muscle building is going to go, but also the lower risk you have of adding additional body fat as well.

    When individuals start really overloading on calories that's when you start seeing a high fat gain, which can cause issues in many people.

    Ideally you want to be somewhere between 200-500 calories over your maintenance value. This will encourage a healthy amount of weight gain without causing you to add body fat as well.

    So keep this information in mind. Figuring out a proper bodybuilding diet will be critical to getting results because if you aren't supplying proper nutrition to your working muscles, it's very unlikely that you'll see good results.

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