 
# My Low Carbohydrate Home Menu

By

Fernando Urias

Copyright 2013 Fernando Urias

Published by Fernando Urias at Smashwords

Revised February 2nd 2020 by Fernando Urias

Smashwords Edition License Notes

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Also by Fernando Urias, published at Smashwords:

A Low Carbohydrate Lifestyle Series:

An Essential Nutrition Diet and Cookbook

My Low Carbohydrate Story, Diet Book, Cookbook, and Shopping List

A Business Series:

The Automatic Time Management System

An Economic Growth Series:

The Wealth of the People

Your Wealth

Your Neighbor's Wealth

The Wealth of the Business Enterprise

The Wealth of the Market

The Wealth of the State

The Wealth of Social Capital

The author acknowledges the trademarked status and trademark owners of various products referenced in this work, which have been used without permission. The publication/use of these trademarks is not authorized, associated with, or sponsored by the trademark owners.

Table of Contents

Introduction

Dedication

Acknowledgements

Disclaimer

The Basic Nutrients

The Longevity Factors

The Simple Rules

Water

Protein

Vitamins and Minerals

Fat

Fiber

Carbohydrate

Summary of the Simple Rules

The Meals

Drinks

Breakfast

Lunch

Dinner Appetizers

Dinner Main Courses

Dinner Side Vegetables

Desserts

Snacks

The Logical Diet

A Typical Day

Counting Grams of Nutrients, Calories, and Percentages in Calories

Eating Out

The Gradual Approach

A Breathing Analogy

The Carbohydrate Hunger Cycle

The Ketone Test Strips

Ingredient Tips

Kitchen Equipment Tips

The Shopping List

Final Notes

Net Carbohydrate Food Lists

Low Carbohydrate Drinks

Low Carbohydrate Protein Foods

Low Carbohydrate Spices and Additives

Low Carbohydrate Fruits, Vegetables, and Nuts

Good Fats

Borderline Fruits, Vegetables, Nuts, and Other

High Carbohydrate Vegetables and Products

High Carbohydrate Fruits and Products

High Carbohydrate Grains and Products

High Carbohydrate Legumes

High Carbohydrate Sauces and Additives

High Carbohydrate Drinks

Alcoholic Drinks

High Carbohydrate Sweet Foods

High Carbohydrate Processed Foods

High Carbohydrate Desserts

Food to Avoid for Other Reasons

The Menu

Drink Recipes

Water

Hot Coffee with Half-and-Half Cream

Creamed Coffee

Office Coffee

Beef Broth

Bottled Diet Green Iced Tea

Cold Brew Diet Iced Tea

Iced Coffee

Hot Tea

Diet Soda

Limeade with Splenda

Breakfast Recipes

Over Easy Eggs with Bacon

Scrambled Eggs with Cheddar Cheese

Scrambled Eggs with Cream Cheese

Over Easy Eggs on Ham Slices Topped with Salsa

Scrambled Eggs with Mushrooms

Eggs Poached in Creamed Spinach

Scrambled Eggs with Tomatoes, Onions, and Green Bell Peppers

Lunch Recipes

Chef Salad

Caesar Shrimp Wraps

Bacon, Lettuce, and Tomato Salad

Chicken Salad on Lettuce

Tuna Salad on Romaine Lettuce Wraps

Rotisserie Chicken on Lettuce

Dinner Appetizer Recipes

Iceberg Lettuce with Balsamic Vinaigrette

Avocado with Salt

Coleslaw

Cucumber with Lime, Salt, and Paprika

Canned Green Beans with Mayonnaise

Cabbage Salad with Oil and Vinegar

Romaine Lettuce with Olive Oil and Parmesan Cheese

Dinner Main Course Recipes

Ground Beef with Broccoli

Ground Beef with Spinach and Mushrooms

Pan-Fried Mini Hamburger Patties with Lettuce and Tomatoes

Stir Fry Chicken

Pan-Fried Tilapia Fish Fillets with Butter

Shrimp with Bacon

Pork Spareribs

Dinner Side Vegetables Recipes

Broccoli with Cheddar Cheese

Boiled Brussels Sprouts

Cabbage with Bacon

Cauliflower and Cheese

Microwave Fresh Green Beans

Creamed Spinach

Zucchini with Parmesan Cheese

Dessert Recipes

Decaf Coffee with Heavy Cream

Diet Soda with Heavy Cream

Diet Jell-O with Heavy Cream

Hot Chocolate

Key Lime Cream Cheese

Vanilla Cream Cheese

Strawberries with Cream

Snack Recipes

Black Olives

Celery with Cream Cheese

Swiss Cheese Slice

Spiral Ham

Hard-Boiled Egg

Rotisserie Chicken

Sausage Link

Measurement Tips

One Half Slice Onion

One Shake of Pepper

One Shake of Salt

One Tablespoon Butter

End of Menu

End of Table of Contents

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Introduction

I browse through cookbooks trying to plan meals in advance and I find it hard to coordinate what I want to eat with the availability of ingredients.

This problem is solved for me at a restaurant.

I look at the menu, I choose a main course that has sufficient protein and fat and that is low in carbohydrate. I place my order requesting that the high carbohydrate vegetables (usually potatoes) be substituted with low carbohydrate vegetables (restaurants usually have broccoli or cauliflower), and I wait for the small salad that is served while the main course is being prepared.

The easiness of picking a meal at a restaurant gave me the idea of having a menu at home from which to pick a meal just as easily.

I wrote the menu for a full week, collected the recipes, and made a shopping list with the ingredients necessary to prepare each entry once.

When it is time to eat at home, I look at the menu and decide what to eat, just like if I was at a restaurant.

The menu has three meals for each day of one week including desserts, snacks, and drinks.

It is different than a typical restaurant menu because it does not contain high carbohydrate foods, such as bread, and because I can have each entry only once in the week while at a restaurant I could order the same entry many times.

Each entry in the Table of Contents is hyperlinked to the title of the section or recipe to go there with a click. I can go back just as easily by clicking in the title of the recipe or using the (Back to Top) hyperlink at the end of every section.

The shopping list is at the end of the book. It is arranged according to the aisles of the supermarket to assist in making a very efficient shopping trip.

After buying all the ingredients listed in the shopping list, I know that I have a full week of low carbohydrate meals.

In September 2019 I was writing "An Essential Nutrition Diet and Cookbook" and when I reviewed this book, I was surprised to find out that the recipe format that I am using today was very different.

I decided to update the recipes to the format of the new book, which will be published January 2020. If you like the new format of the recipes, you might want to order "An Essential Nutrition Diet and Cookbook" available in preorder at a discounted price.

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Dedication

This book is dedicated to my wife Sandra. I am forever in debt for her hard work, her support, and for raising Fernando and Antonio when I was out of town on business.

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Acknowledgements

I would like to acknowledge the work of the doctors that have dedicated their life to the cure of obesity and diabetes. I am in debt to them for some of the information presented in this book but mainly because they gave me the knowledge to live a healthy life. I want to thank Dr. Robert C. Atkins, MD for his "Dr. Atkins' New Diet Revolution", Dr. Richard K. Bernstein MD for his "Dr. Bernstein's Diabetes Solution", and Drs. Michael and Mary Eades, MD for their 'Protein Power"

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Disclaimer

I have decided to follow a low carbohydrate diet for the rest of my life. This decision is based on what I have learned about dieting, nutrition, and longevity. Check with your doctor if you decide to imitate any of my eating habits. This is very important if you are taking insulin or other diabetic medicines because a low carbohydrate diet may require a dosage reduction. I did not have to worry about any medicine dosages because currently I do not take any. It is not the intention of this book to give medical advice.

This book is designed to provide information and entertainment. It is published with the understanding that the publisher and author are not engaged in rendering medical, nutritional, or any other type of professional service. If expert assistance is required, the services of a competent professional should be sought.

It is not the purpose of this book to reprint all the information that is otherwise available to authors and publishers but instead to complement, amplify, and supplement other texts. You are urged to read all the available material and learn as much as possible about nutrition and tailor the information to your individual needs.

Every effort has been made to make this book as complete and as accurate as possible. However, there may be mistakes, both typographical and in content. Therefore, this text should be used only as a general guide and not as the ultimate source on nutrition. Furthermore, this manual contains information that is current only up to the publishing date.

The purpose of this book is to educate and entertain. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused, or alleged to have been caused, directly or indirectly, by the information contained in this book.

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The Basic Nutrients

In 1998 I started a low carbohydrate date and in 2010, I published "My Low Carb Story, Cookbook, Diet Book and Shopping List" explaining how I became convinced that a low carbohydrate diet is a healthy diet to follow for the rest of my life.

I concluded that the nutrients listed below were necessary for healthy living.

I revised them slightly in September 2019 when I was preparing "An Essential Nutrition Diet Book and Cookbook", which is available in pre-sale and will be published May 1st, 2020.

Summary of My Nutrient Needs:

**Water:** 8x8. This is 8 glasses of 8 fluid ounces per day. This is a total of 64 fluid ounces or 2 quarts. It is to be chugged between meals and it is a maximum. I found out 2 quarts is a little bit too much. Minimum is 1 quart per day.

**Protein:** Between 0.454 and 0.545 grams per pound of ideal weight. For me, at 6 feet 1 inch tall, this is 83.5 grams of protein per day. This number has to be multiplied by 5 to get 416.5 grams per day of protein food which is 14.7 ounces or 0.9 pounds. This is almost 1 pound of protein food per day. I would like to divide it into 5 ounces for breakfast, 4 ounces for lunch, and 5.7 ounces for dinner. This would be mean that I will have meat, pork, fish, eggs, or chicken in every meal. I will be skipping meals when I am not hungry. This is about 1 cup of protein food in every meal.

**Fiber:** The low carbohydrate vegetables allowed in the diet have sufficient fiber to have healthy bowel movements. Fiber does not have to be supplemented. I will usually have three cups of lettuce with dinner and this has been enough fiber for good bowel movements every day.

**Vitamins and Minerals:** I will have one multivitamin/multimineral pill per day. I also have added one magnesium pill per day that covers 60% of the daily requirements since my multivitamin pill only covers 18%. This is based on the analysis I did for "An Essential Nutrition Diet and Cookbook".

**Fat:** I should have up to 140 grams (4.9 ounces) per day of saturated and monounsaturated fat. If I am having 14.7 ounces of protein food, one third of this would be 4.9 ounces of fat. This comes from the Eskimo guideline of going for fat food to be one third of the protein food. I add three grams of omega-3's oils contained in three fish oil capsules daily. One after every meal and enough to complete the total after dinner. I avoid trans-fats. I avoid vegetable oils such as safflower, sunflower, corn, soybean, cottonseed, peanut, and canola oils. They have a high content of omega-6 oils. I use butter, lard, fallow, olive oil, avocado oil, and coconut oil for cooking or as ingredients.

**Net Carbohydrate:** No more than 6 grams at breakfast, 12 grams at lunch, 12 grams at dinner, and not to exceed 30 grams per day.

Thanks to this diet I have achieved a stable weight without hunger.

My weight has been on the higher side of the range recommended for my height, but it is not in the obese range.

This diet has kept my blood sugar constant, minimizing the probability that I become diabetic.

The conclusion that I reached was that this diet is healthy for extended periods of time. I am sixty four years old in 2020 and now I would like know that my diet is the right diet to live a long life in health.

If God grants me many more years of life, I would like to enjoy them without sickness.

The menu in this book is based on what I have been eating for twenty one years with some improvements suggested by what I have read in books and heard in some podcasts.

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The Longevity Factors

Eating according to these guidelines has been good for my health for twenty one years. I would like to make sure that I continue to eat in a way that helps me to live as long and as healthy as possible.

I used to have lunch with coworkers that are several years younger than me and several of them were already diabetic. I believe I was in better health mainly because of my low carbohydrate diet.

The first test for this diet could be to ask if it has been beneficial to my health.

Thanks to this diet, I am only slightly overweight but not obese. I have a good digestion. I do not take any medicines. I do not suffer from heartburn or gastritis. I do not have frozen shoulders. I eat well. I sleep well. My skin is not dry. My hair is abundant. I think this is genetic but it is supported by the diet.

I have some neck pain but I think is due from working eight hours in a computer terminal and writing books in my phone. I just got a flexible desk to stand up at work that should help this situation. I do not have neuropathy in any part of my body and I have never experienced sexual impotence. In summary, I have been feeling well. I think that these health indicators are telling me that I have been eating correctly for twenty one years.

A key factor for health and longevity is the stabilization of blood sugar. The health benefits of stable blood sugar is explained in "Dr. Bernstein's Diabetes Solution: the complete guide to achieving normal blood sugars".

Dr. Bernstein longevity is proof of the success of his theories because at 85 years of age in September 2019, he might be the oldest type 1 diabetic person living in the planet. By eating according to his low carbohydrate diet, Dr. Bernstein has avoided the premature death that most type 1 diabetic people encounter. The discovery that he made in his successful attempt to save his life, was that a stable blood sugar is much healthier for the human body than the blood sugar rollercoaster that the typical high carbohydrate diet causes and that carbohydrate, including fiber, are not essential for life or health. I believe that eating according to Dr. Bernstein's guidelines has maintained my blood sugar stable, has minimized the risk that I may get diabetes, and has increased the durability of my body organs.

Another factor that improves longevity is not being obese. Carrying extra weight is taxing on all the body systems and organs, mainly the heart. The life expectancy of people that are not overweight and people that are slightly overweight is about the same but mortality increases with obesity.

In January 2nd of 2013, the Journal of the American Medical Association published an article showing that people with a BMI (Body Mass Index) of 25 to 30, which are classified as overweight but not obese, have the lowest probability of dying from any cause. This is good news for me because my BMI is 27 where it has stabilized after twenty one years of low carbohydrate eating. I would like to lose a few pounds to look better, but it is good to know that I am in the weight range with the lowest probability of dying. The people with a BMI of 30 to 35, classified as slightly obese, have the same chance as normal weight people and those above a BMI of 35 or more are 29% more likely to die. Since this study did not consider the kind of food that is eaten, I hope that by not eating high carbohydrate food my life expectancy might be better than my group.

One of the diets recommended for longevity is the Okinawa diet. The people from Okinawa used to have the highest longevity average in the planet but they have been losing it as they adopt a typical western diet. A comparison of the traditional Okinawan diet and the western diet reveals that one of the differences is a lower quantity of meat eaten but I think that the most important difference is the absence of high carbohydrate processed foods. The Okinawans elders achieved their longevity in the past by eating small amounts of meat and pork, eating fresh natural foods, doing a lot of walking, and not eating high carbohydrate processed foods. They practice the principle of "Hara Hashi Bu", a Confucian teaching of eating until you are 80% full. This is advice that I need, because I have the tendency to eat until my plate is clean and I do not like to waste food to the point that I am tempted to eat my wife's left-overs.

The experience of the Okinawa elders is almost a controlled experiment demonstrating the damaging effect of high carbohydrate processed foods because they are losing their longevity age as they adopt a western diet. Their experience is an encouragement to eliminate high carbohydrate processed foods from the diet, to eat less, to exercise more, but it is difficult to say if they achieve old age because of the absence of high carbohydrate processed foods, the lower consumption of meat, the calorie restriction resulting from the "Hara Hashi Bu" principle, the long distances they walk, their low weight, or all of these factors combined. I would think that the right answer is that all the factors contribute to their longevity but I also think that the absence of high carbohydrate processed foods is probably the single most important factor.

The commercial Okinawa diet splits food into four groups according to their caloric density and recommends eating freely from the low caloric density foods and sparingly from the high caloric density foods. It does not specify a minimum amount of protein or a maximum limit to carbohydrate. The end result is that it is a low caloric diet that could be low in protein and low in carbohydrate if the food chosen are low carbohydrate vegetables but it could be high in carbohydrate if most of the foods chosen, although of low caloric density, contain high amounts of carbohydrate.

The commercial Okinawa diet offers weight loss and longevity through caloric restriction resulting from eating natural low caloric density foods and eliminating high carbohydrate processed foods but it does not guarantee stable blood sugar or that the minimum requirements of protein will be met.

A diet designed to maximize longevity is the CRON (Calorie Reduced Optimum Nutrition) diet. This diet is based on evidence from experiments with animals that a reduced calorie intake extends their lives up to fifty percent.

When I read about this diet, I could have bet that this diet would not have enough protein for healthy living. I looked at one of the suggested diets at 1,200 calories per day distributed according to the guidelines of Barry Sears' Zone Diet of 40% of calories from carbohydrate, 30% from protein, and 30% from fat and I was surprised to find out that the protein intake was adequate because 30% of 1,200 calories, which is 360 calories, equals to 90 grams of pure protein or 450 grams (15 ounces) of protein food. This is very close to the quantity I calculated for myself. This is an adequate amount of protein since the protein requirement for an adult is from 70 to 100 grams per day.

Unfortunately, the carbohydrate content of 40% of 1,200 calories or 480 calories is 120 grams of carbohydrate, which is 4 times the 30 grams maximum per day recommended by Dr. Bernstein. If these 120 grams of carbohydrate per day are distributed in 3 meals of 40 grams each, they will cause high blood sugar 3 times per day. Dr. Bernstein reports that 1 gram of carbohydrate raises his blood sugar 5 mg/ml because his pancreas does not produce any insulin. Using this proportion as a guideline, 40 grams of carbohydrate in a single meal under the CRON diet would raise the blood sugar of a type 1 diabetic 200 mg/ml above the 90 mg/ml normal level to reach 290 mg/ml in the absence of insulin. In a normal person, this blood sugar would not go as high because the pancreas would immediately produce as much insulin as it could to convert the excess carbohydrate into fat, but a blood sugar rollercoaster would be experienced, in every meal, until the body becomes insulin resistant and the insulin the pancreas produces is not enough to get blood sugar to a healthy level. This leads to type 2 diabetes. I believe that the elevated blood sugar that can occur even with this moderate intake of carbohydrate might be one of the reasons that some low fat diet proponents recommend eating smaller portions up to seven times a day in an attempt to keep blood sugars from going too high.

The CRON diet has the opportunity to be more effective for longevity by reducing the carbohydrate intake from 120 grams to 30 grams per day according to Dr. Bernstein's recommendations. This reduction would remove 360 calories from the diet without the loss of any essential nutrients. In his "Dr. Atkins Age-Defying Diet" book, Dr. Atkins pronounced himself against the CRON diet on the grounds that it is a diet that it is not sustainable because of the hunger that is experienced. He also noted that it is not clear if the longevity of the calorie restricted animals is due to the calorie restriction or because the subjects are thinner. I would add, as I did in the Okinawa diet, that in my opinion, the removal of high carbohydrate processed foods is probably the most significant factor that could increase the longevity of CRON dieters.

On April 14, 2011, the oldest man in America at the time, Mr. Walter Breuning died at 114 years old age. One of his longevity recommendations was to have only two meals per day. "This is all you need" he used to say. This is hard to do with a diet high in carbohydrate because the blood sugar rollercoaster causes hunger every two or three hours. In a low carbohydrate diet, it is quite common to forget that it is time to eat until five or six hours after a meal. For example, on weekends, I have such a late and hearty egg breakfast that a second meal late in the day is sufficient to be active without feeling hungry. Mr. Breuning was an early eater that would have an egg breakfast at 7 am in the morning, lunch in the afternoon and no dinner. He would snack with some fruit in the evening. His BMI was 17, which would be classified as underweight. I like the idea of having only two meals because I can increase the serving of protein at dinner but I am a late eater and I am just not hungry at 7 am. I start the day with a cup of coffee with heavy cream and Splenda and it will be noon before I feel a slight hunger. A breakfast at noon and a second meal at around 7 pm are my way of emulating Mr. Breuning's two meal format. Many days I can manage with one meal and two snacks. God willing, I will live forty years more if I keep on doing this.

Another factor affecting longevity is to avoid foods or inhalants that are detrimental to my health. These foods or inhalants include drugs, tobacco, and alcohol. Street drugs are illegal and should be avoided. The effects of illegal drugs and visiting jail are not good for longevity. Smoking reduces longevity considerably. I quit smoking in 1991 after 20 years of doing it and I have never regretted it.

They say that alcohol improves longevity with one drink per day for women and two drinks for men but it worsens with the next drink. It sounds to me that this is a compromise between the government, advertisers, and alcohol producers. There is just too many factors involved to be able to say this.

Longevity is compromised if alcohol and driving are combined. Car accidents and DWI convictions (Driving-While-Intoxicated) are detrimental for longevity. I drink wine or a low carbohydrate beer only when I am at home and not planning to go anywhere. I have also restricted alcohol drinks to Fridays and Saturdays because in all the other days, I have to get up early in the morning to go to work. I drink at a party only if my wife or one of my sons agree to do the driving.

If I think of the substances that I can ingest that will reduce my longevity, the one that comes at the top of the list is not alcohol but sugar. The effect of sugar in the blood sugar is very toxic. A high blood sugar affects several organs, including the eyes, the pancreas, the kidney and the feet. To eliminate this toxicity, the pancreas produces insulin at a maximum rate to convert this blood glucose into fat, increasing the weight of a person. The high level of insulin in the blood in turn causes high blood pressure. I believe that the conversion of carbohydrate into fat produces low density cholesterol and triglycerides that are sticky and clog the arteries contributing to high blood pressure and heart attacks.

I believe that the minimization of sugar and high carbohydrate foods from my diet, starting in 1998, just like quitting smoking in 1991, is one of the most important steps that I have taken to increase my longevity. Alcohol is the only substance that when it is ingested, it is more toxic than sugar and the liver picks it up as priority to eliminate from the body. Once it is finished eliminating all alcohol, all body systems return to the previous task of eliminating sugar.

A longevity factor beyond the scope of this book is the psychological state of mind that helps a person to live a long life. This has to do with keeping always active, helping others, loving your work, loving life, loving people, and embracing change. These factors are present in the family life of the Okinawan elders. A low carbohydrate diet that keeps a person thin and healthy contributes to these factors because it is easier and takes less effort to stay socially engaged and to be physically active. Having a mission in life and working hard to fulfill it, is one of the ingredients to live a long life and it has the side effect of keeping the mind occupied instead of thinking about food.

A low carbohydrate diet, with the proper amount of protein and micronutrients, also guarantees that the diet in itself is not a nutritional cause of a psychological problem. For example, in his "Life beyond 100" book, C. Norman Shealy, M.D., Ph.D., reports that depressed individuals that he had treated were found to be deficient in at least one essential protein.

A logical approach to design a diet that could result in a long life would be to look at the human body as a complex biological machine that requires the correct nutrients to operate well for a long time. Just like a car requires the proper maintenance to run many miles, the human body requires the proper maintenance to last many years. If I look at the human body in this way, the most essential nutrient, the one that would be missed first, is oxygen. Without oxygen the human body dies in a few minutes. The definition of a nutrient is: "a substance that provides nourishment essential for growth and the maintenance of life", therefore, oxygen and water classify as nutrients.

The second most important nutrient is water. The human body loses about two quarts of water per day in normal activities and this quantity of water has to be replaced for the biological machine to operate in optimal condition. Without water replenishment, the human body dies in a few days. One of the worst things that can be done to the water that is needed is to add something that is detrimental for the operation of the body, such as sugar. Fresh water with no additives is the best way to replenish water losses.

The third most important nutrient is protein. The assimilation of protein in the human body is a complex process that affects several critical biological systems. Drs. Michael and Mary Eades, M.D. go into great length explaining this in their "Protein Power" book. The lack of the proper amount and quality of protein in the diet is one of the most serious dietetic errors that many people make. Most protein foods are accompanied with fat and the avoidance of fat has resulted in diets that have insufficient protein. Just like water, proteins are lost daily and they have to be replenished daily.

Proteins can be classified in two groups. The first group is composed of the proteins that the human body can produce. If these proteins are not replenished, the body will take them from its muscles in order to maintain the heart and other critical organs. The second group of proteins is composed of nine proteins that the human body cannot produce and they have to be included in a diet. For this reason, they are called "essential". If they are not included in the diet, their deficiency will cause complex problems in the production of hormones and eicosanoids. Many complex illnesses like cancer and the ones related to the immune system are in part due to the lack of essential proteins. Without the essential proteins, the body has a hard time performing complex biological processes that need to happen, such as the formation of hormones. Without protein, the body dies in a few months from complications of one of the diseases caused by the lack of proteins during the deprivation.

The fourth most important nutrient requirement is the inclusion of micronutrients. They are called micronutrients because their daily intake requirements are very small. These are the vitamins and minerals. In this group, some have been identified as helping to slow down the aging process and are called antioxidants. Like water, micronutrients should be eaten in foods that do not contain something else that causes damage to the biological machine, such as sugar. Some foods, like fruits, have some micronutrients but they also contain high amounts of sugar. Foods that have a high amount of sugar or other carbohydrate are disqualified from a low carbohydrate diet for this reason alone regardless of any other benefits that they might have.

The lack of each micronutrient causes different illnesses in the human body. This is how some of them were discovered. The lack of vitamin A causes night blindness, the lack of vitamin B1 causes beriberi, the lack of vitamin B2 causes ariboflavinosis, the lack of vitamin B3 causes pellagra, the lack of vitamin B5 causes acne, the lack of vitamin B6 causes microcytic anemia, and so on in a list too numerous to include here. Two foods that contain a large number of micronutrients are beef and eggs. For some unexplainable reason when we think of vitamins, we think of fruits and vegetables but beef and eggs contain a long list of vitamins and minerals. The micronutrient content of an egg or beef look as long as the one for a vitamin pill. The last nutrient required is fat. There is a minimum requirement of 6 to 10 grams of linoleic acid per day.

One type, the omega-6 oils, is easily exceeded if the right amount of protein food is being consumed. The other type, the omega-3 oils, might have to be supplemented if the consumption of fish is low. Fat is necessary for the production of hormones. Fat is also necessary for the health of the brain and the nervous system. Furthermore, some of the micronutrients are fat soluble, like the vitamins A, B, D and K and are difficult to obtain in a low fat diet. There is evidence that some minerals, like calcium, are absorbed better in the presence of fat. Fat does not raise the blood sugar and in the absence of carbohydrate, it is metabolized but any excess over the caloric requirements of the person will be absorbed by the fat cells. Any deficit will be taken from body fat.

Regarding carbohydrate, the big surprise is found in Dr. Bernstein "Diabetes Solution" where he concludes that carbohydrate, including fiber, are not essential for a healthy life. He discovered this by experimenting on himself in his quest to stabilize his blood sugar. He found out by measuring his blood sugar several times in the day that carbohydrates were causing a blood sugar rollercoaster and his health improved significantly when he reduced his carbohydrate intake to less than 30 grams per day stabilizing his blood sugar. This means that there is an opportunity to have a low caloric healthy and fulfilling diet by cutting carbohydrate as much as possible.

Summarizing, it looks like I can live a long life breathing clean air, drinking fresh water, eating 84 grams of protein per day (420 grams of protein food, almost 15 ounces), and taking the right amount of micronutrients. This amount of protein has only 336 calories. This caloric intake is much smaller caloric intake than the typical American male intake of 2,700 calories. The question becomes: What should I add to 336 calories of protein to keep me from feeling hungry and not affect my longevity adversely? I think the answer is low carbohydrate vegetables and healthy fats, in order not to spike insulin.

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The Simple Rules

Now that I think I have understood the diet that I have to follow to have a long and healthy life, I would like to keep in mind simple rules when I eat without having to count calories or grams of carbohydrate in every meal.

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Water

The requirement for water is listed in many places as eight glasses of eight ounces per day (8x8). Eight ounces is one cup, a rather small glass. This means it is eight cups not glasses. This requirement can be fulfilled with any liquid that does not contain sugar or carbohydrate but fresh water is the best choice. The other liquids can be coffee, tea, diet drinks, or low carbohydrate soups.

Fortunately, the need for water has a self-regulating mechanism. If I do not drink enough water or liquids, I will feel thirsty but it is probably healthier to stay ahead of the thirst.

Water is a powerful solvent and it probably does a lot of cleaning when it goes through the human body giving an antioxidant and anti-aging effect. I drink tap water at home and I have bottled water in the house, the office, the car, and everywhere.

Although bottled water is more expensive than tap water, it is convenient and it is healthier and cheaper than bottled sugar sodas. With a water bottle, I am able to drink water almost anywhere. Another of my liquid intakes is coffee. I drink several cups of coffee with heavy cream and Splenda throughout the day. I tried to change some of my coffee servings for hot tea but I was not very successful. I used to have green and black teas in my desk. They come in sealed individual hermetic packages and smell very fresh when they are opened. They are enhanced with lemon, mint, pomegranate, cinnamon, or vanilla. I particularly liked the Earl Gray flavor that is a black tea with a special orange peel. I used to put one tea bag in my 12-fluid-ounce paper cup that I use for coffee, fill it up with hot water, let it seep for a few minutes, add one squirt of stevia extract, stir a little bit, and start sipping. I used to enjoy Vanilla Chai Tea with stevia extract and heavy cream.

Since tea has antioxidants and less caffeine, tea is probably a longevity improvement over coffee with cream. I ended up substituting two of my coffees with beef broth and using all my tea bags at home in cold brews. The beef or chicken broth is a recommendation from Dr. Stephen D. Phinney to increase salt intake. I will cover this more deeply in my new book "An Essential Nutrition Diet and Cookbook". Water, tea, beef broth, and coffee are all better choices than high carbohydrate snacks. I notice when I go to get a cup of coffee or tea in the middle of the day, other people are getting high carbohydrate snacks. For me, a cup of coffee, broth, or tea is sufficient to satisfy the need for a snack or to take a break from work.

The simple rule for water is to drink plain water or low carbohydrate liquids between meals instead of high carbohydrate snacks or sugared water, about one quart per day. I found that two quarts is too much. If I drink two quarts, I go to the bathroom too often and my waste water is very clear.

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Protein

The method used to calculate my protein requirement was by using the recommendation of 0.5 grams per pound of ideal weight multiplied by my suggested ideal weight of 168 pounds. This results in a quantity of 84 grams and informs me that I am 44 pounds overweight since I am currently weighting 212 pounds with a BMI of 27. The requirement of 84 grams of protein has to be multiplied by 5 to come up with 420 grams of protein food per day, which divided by 28 grams per ounce, gives 15 ounces of protein food. Divided by 3 meals in the day, this means that I should eat 5 ounces of protein food in each one of my meals. 5 ounces of meat is about 1 cup. For example, 1 cup of cooked ground beef weighs 5.3 ounces. 1 cup of roasted chicken is almost exactly 5.0 ounces. This is a good simple rule for a sedentary person. I will eat 1 cup of protein food in every meal. If I skipped breakfast, lunch, or both in the day, I might have 1.5 or 2 cups at dinner.

The best protein food available is the egg. The white of the egg is one of the purest protein foods available and the yoke has all the nutrients necessary to start a new life. A whole egg has all essential protein, one fourth of the daily requirement of choline (a vitamin B), many vitamins and minerals, including vitamin A, B2, B9, B6, B12, iron, calcium, phosphorus and potassium. The egg yolk is one of the few foods that contain vitamin D. It also contains vitamins A and E, lutein and omega-3 oils. Eggs have gotten a bad press because the yokes have a high amount of cholesterol but in an experiment where 38 individuals in a low carbohydrate diet were asked to eat 3 eggs per day, the results showed that their HDL or good cholesterol improved without worsening their LDL cholesterol. (PubMed PMID 18203890). My personal experience from two medical studies done in my heart showed that I have clean arteries after eating three eggs daily almost every day for fifteen years. I had to stop eating eggs in my next job when I had to report to an office to work and the cafeteria did not serve eggs at lunch time. I think that the cholesterol that clogs their arteries is the low density cholesterol that results from the conversion of dietary carbohydrate into body fat. It is a pity that many people do not enjoy whole eggs as an inexpensive and great tasting source of all essential proteins and other nutrients that are hard to get in other foods.

Cheese is another protein food that has a bad press because of its high fat content. When the body is deprived of carbohydrate, it switches to a fat burning metabolism and I thought the biological process to store fat was not active. I found out different by gaining some weight for a few weeks in a ketogenic diet. The amount of fat to be eaten should be the right amount. It should not be consumed in excess. The trick was to reduce the fat calories ingested below the fat burned while still in ketosis. Under a fat burning metabolism or ketosis, the cells release fat to be burned but they can also store it if there is plenty of fat available. Under ketosis, the calories or grams from fat need to be counted. I like to eat cheese as a snack and I also add it to some meals. Cheese also has high protein and calcium content making it an excellent food for the muscles and bones and an insurance food against osteoporosis.

Other protein foods are beef, chicken, fish, pork, shellfish and turkey. These foods are all about one fifth protein so I have to consume around 15 ounces every day to complete 84 grams of pure protein.

The simple rule for protein is to eat the volume of three cups of animal protein food each day in three, two or one meal.

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Vitamins and Minerals

Most of the vitamins and minerals that are needed for a healthy life are covered by eating meat, eggs, and low carbohydrate vegetables but adding one pill per day of a multivitamin supplement is a good insurance. Beef contains vitamins B1, B2, Niacin, Pantothenic Acid, B6, Foliate, B12, E, K, D, and the minerals Potassium, Phosphorus, Calcium, Magnesium, Iron, Sodium, Zinc, Manganese, Copper, and Selenium.

Eggs contain the same vitamins and minerals plus vitamins C and A. In the literature about longevity there is information about antioxidants that reduce the aging process. Meat, eggs and the low carbohydrate vegetables, such as lettuce and spinach, have these antioxidants.

There are other foods, such as fruits, that contain antioxidants but they also contain sugar. Any positive effect on longevity of the antioxidants on these foods is probably negated by the high amount of sugar. Any food with a high amount of sugar or carbohydrate is disqualified from a low carbohydrate diet for this reason regardless of any other benefits that it might have. I will eat low carbohydrate vegetables to feel 80% full, add fiber to the diet, and increase my micronutrients without adding too much carbohydrate.

The following are some of vegetables that are low in net carbohydrate: artichokes, asparagus, avocados, bamboo shoots, bean sprouts, beet greens, Bok Choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, collard greens, cucumbers, dandelion greens, eggplant, endive, escarole, fennel, green beans, green bell peppers, hearts of palm, jicama, kohlrabi, kale, leeks, lettuce, mushrooms, mustard greens, okra, onion, parsley, peppers, pumpkin, radicchio, red bell peppers, rhubarb, sauerkraut, scallions, snow peas, spinach, squash, tomatoes, turnip greens, turnips, water chestnuts, watercress, zucchini, and zucchini flowers.

A way to increase antioxidant intake is to drink black and green teas. These can be accompanied by stevia extract or other low carbohydrate sweeteners. For variety, teas can be bought flavored with lime, mint, pomegranate, and other interesting additions. I prefer the ones that are hermetically sealed in individual packages. They keep the flavor better until they are opened and used. I was not able to substitute tea for some of the coffee I drink at work but I like iced tea at home so I took all my tea bags home and started consuming them using a cold brew tea recipe.

The simple rule for vitamins and minerals is to take one pill daily of a vitamin supplement and not be worried if I miss a day since I will be eating meat, eggs and low carbohydrate vegetables.

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Fat

One of the advantages of a low carbohydrate diet is that most of the fat that is eaten is burned, not stored. When there is no carbohydrate in the diet, the body runs out of carbohydrate reserves in about three days and it switches to a fat burning metabolism or ketosis where fat is extracted from the cells to be burned. The biological process to make fat from carbohydrate is not active. A portion of the fat that is eaten is used where needed but most of it is burned and not stored. The only fat that will be stored is the fat in excess of the caloric requirements.

This is great news because it means that if I do not eat carbohydrate, I can eat the protein foods that I need without worrying too much about the fat that comes with them. I can still try to minimize the amount of fat that I eat but never at the expense of my daily protein requirement although there is some evidence that minimizing fat is not the smartest thing to do.

Fat is necessary for the brain and nervous system and there is also evidence that dietary fat is necessary for the absorption of fat soluble vitamins, calcium and other minerals. Since some fat is necessary, it does not affect blood sugar, I have decided to use fat according to taste and the cooking process. I add, remove, or leave fat on the food if it looks, tastes better, or makes it easier to cook. I use butter to cook, which is a stable saturated fat. I use olive oil in my salads. Olive oil is mainly a stable monounsaturated fat. I avoid fat that is known to be bad, such as the trans-fats in margarine, shortening, and other hydrogenated oils that are known to raise LDL cholesterol.

I wanted to find a study showing that eating butter and olive oil was not detrimental to the body and I was surprised to find that it is actually beneficial. Lierre Keith in her book "The Vegetarian Myth" documents the illnesses that her and other vegan people incurred for not including animal fat in their diet. The lack of fat soluble vitamins B12, D, A and K causes many health complications. Drs. Eades in their "Protein Power" book disqualify several polyunsaturated oils as a healthy source of oils due to their high ALA (Alpha Linolenic Acid) content. This leaves butter, coconut oil, lard, tallow, and olive oil as healthy sources of added fat. I also keep the practice of taking three grams of fish oil every day to since I do not eat sufficient fish to have the amount of omega-3 oils that are recommended.

Since carbohydrate is kept low in this menu and protein is kept to the amount necessary, the resulting amount of fat that is left, although it might be the same amount contained in the typical western diet, becomes a larger part of the total percentage of calories. I do not like to talk in terms of "macros" in percentages of total calories because they lend themselves to confusion. For example, 30% of 1,200 calories is a very different number then 30% of 2,700 calories. It is much more precise to discuss the grams of protein, fat, and carbohydrate that a person with certain characteristics and habits should eat.

The simple rules for fat are to use butter and olive oil for cooking, remove fat from the food if it makes it look better but it is not necessary, avoid trans-fats, avoid vegetable polyunsaturated oils, and take three grams of fish oil every day.

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Fiber

Fiber is an indigestible component of many vegetables. It is not necessary for nutrition but it aids in digestion and it is filling.

The low carbohydrate vegetables mentioned in the vitamins and minerals section above contain fiber. The fiber they contain is sufficient to have a good digestion. It is generally recommended to include 25 grams of fiber per day or 8.3 grams per meal but I found this hard to achieve, too high, and not necessary. One half of an iceberg lettuce at lunch in a Chef Salad provides 4 grams of fiber, it is quite filling and it is more than sufficient to have a good digestion. A whole iceberg lettuce has 8 grams of fiber so I would have to eat a whole lettuce in every meal to meet the 8 grams recommendation. Since I get full with about half a lettuce, I have to be content with a fiber intake of 4 grams at lunch.

Nuts are a good source of fiber but their carbohydrate content has to be accounted toward the 30 gram daily maximum. The best nuts from this point of view are pecans, which have 3.9 grams of total carbohydrate including 2.7 grams of fiber resulting in only 1.2 grams of net carbohydrate per ounce (about 20 halves). Macadamia nuts (Dr. Atkins' favorite) are next, with 3.6 grams of total carbohydrate, 2.3 grams of fiber and a net carbohydrate impact of 1.3 grams in 1 ounce (about 11 nuts). Almonds have 6 grams of total carbohydrate, 3 grams of fiber resulting in 3 grams of net carbohydrate per ounce (about 24 almonds). Cashews have a higher carbohydrate content at 9 grams of carbohydrate per ounce and only 1 gram of fiber. They are relatively high in carbohydrate content. Peanuts have 6 grams of carbohydrate per ounce and no fiber. Although cashews and peanuts are not as low in net carbohydrate content as pecans, they are still a better choice than potato chips that have 15 grams of carbohydrate per ounce and no fiber.

The simple rule for fiber is not to worry about it if I am eating low carbohydrate vegetables and low carbohydrate nuts.

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Carbohydrate

The most important rule for a healthy diet is to keep daily net carbohydrate intake below 30 grams per day. Net carbohydrate content is total carbohydrate minus fiber. Net carbohydrate measures the carbohydrate that affects blood sugar.

I would like to call net carbohydrate "Blood Sugar and Insulin Provoking" carbohydrate or BSIP carbs for short, but since the term is not known, I will use the term "net" carbohydrate.

Dr. Bernstein recommends a distribution of carbohydrate of no more than 6 grams at breakfast, 12 grams at lunch, and 12 grams at dinner without using the net carbohydrate calculation. I prefer to use the calculation to allow some good foods that have a high fiber content, such as avocados. If I did not subtract fiber from the calculation, avocados look like they could not be part of the diet. The carbohydrate content of one avocado is 17 grams, looking quite high but if the 13 grams of fiber are subtracted, the net carbohydrate result of 4 grams makes it possible to add it to the diet. According to Dr. Bernstein, there are no essential carbohydrates needed to sustain life, not even fiber. The Eskimos survive for months without carbohydrate and without any ill effects. Dr. Bernstein guidelines eliminate all the high carbohydrate processed foods that are part of the western diet. The quantities of 6, 12, and 12 grams are so small that they do not allow any servings of normal high carbohydrate food, such as bread, since a single slice has 13 grams. A single flour tortilla has 42 grams. A regular 12-fluid-ounce sugar soda has 39 grams of sugar. A regular combo meal from a fast food restaurant consists of a hamburger sandwich (21 grams of net carbohydrate), French fries (30 grams) and a sugar soda (40 grams). Each component of the combo meal by itself exceeds the 12 gram maximum and the total of 82 grams is almost seven times the maximum of 12 grams recommended for a single meal. To feel 80% full in every meal without exceeding the 6 or 12 grams maximum, I can only allow low carbohydrate vegetables to my protein servings. For example, a whole peeled medium cucumber has 4 grams of net carbohydrate and 1 cup of cooked green beans has 4 grams of net carbohydrate. Adding them to a steak dinner adds 8 grams of net carbohydrate and keeps the whole dinner below the 12 gram maximum. Comparing the alternatives, what is better and more filling: a cucumber or a slice of bread?

Following a low carbohydrate diet means that I do not eat any food that contains a large amount of carbohydrate such as: baked potatoes, beans, beer, beets, breads, breakfast cereals, brown rice, cakes, candy, cereals, chickpeas, chocolates, coffee lighteners, commercial soups, cookies, corn, corn based foods, crackers, desserts, diet bars, doughnuts, flour based foods, French fries, fructose, fruits, fruit juices, glucose, grains, grain products, health foods, honey, ice cream, milk, pancakes, parsnips, pastas, pastries, pies, potatoes, potato chips, potato products, protein bars, rice, snack foods, sugar drinks, sugar-free foods that contain other carbohydrate, sugar sodas, sweet yogurts, whole wheat bread, and waffles. I have added a list of common foods at the end of this book showing their net carbohydrate content. In the list, it can be easily seen why these foods cannot be part of a low carbohydrate diet. Any food that exceeds 6 grams for breakfast or 12 grams for lunch or dinner cannot be part of a low carbohydrate diet.

The carbohydrate content of a packaged food is listed in the food label. The most important information in a food label is not the total calories or the calories from fat but the serving size and its carbohydrate content. I have been surprised several times to find unreasonable small serving sizes with a large carbohydrate content. For example, a box of cereal will show a serving of 1 cup with 23 grams of carbohydrate and only 1 gram of fiber for a net carbohydrate count of 22 grams. When I used to eat cereal, I would serve myself a bowl that would be at least 2 cups and sometimes I would have a second bowl. This means that I was having 44 or 88 grams of carbohydrate without thinking that I was doing anything wrong.

There are some borderline vegetables that have a medium amount of net carbohydrate and cannot be a part of a low carbohydrate diet in large amounts but they can be added in small quantities. For example, 1 small Roma tomato has 6 grams of carbohydrate including 1 gram of fiber resulting in 5 grams of net carbohydrate. A small tomato or a slice of a large tomato can be added to a salad as long as their carbohydrate content is counted. Unfortunately, most tomato products are too high in net carbohydrate. One tablespoon of tomato ketchup has 4.5 grams of net carbohydrate. A whole onion has 9 grams of carbohydrate including 2 grams of fiber netting 7 grams. A slice of an onion would net 2 grams of carbohydrate making it suitable for use as flavoring. A medium carrot has 7 grams of net carbohydrate. I should not snack on carrots but a small amount of shredded carrots in a salad or the carrots served steamed with broccoli in a restaurant will not account for a large number of net carbohydrate.

The simple rule for carbohydrate is not to exceed 30 grams of net carbohydrate per day distributed as no more than 6 grams for breakfast, no more than 12 grams for lunch, and no more than 12 grams for dinner.

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Summary of the Simple Rules

**Water:** The simple rule for water is to drink plain water or low carbohydrate liquids between meals instead of high carbohydrate snacks or sugared water, about one quart per day.

**Protein:** The simple rule for protein is to eat the volume of one cup of animal protein food in every meal. This would be according to hunger and up to three cups per day.

**Vitamin and Minerals:** The simple rule for vitamins and minerals is to take one pill daily of a vitamin supplement and not be worried if I miss a day since I will be eating meat, eggs and low carbohydrate vegetables.

**Fat:** The simple rules for fat are to use butter and olive oil for cooking, remove fat from the food if is not appetizing, avoid trans-fats, avoid vegetable polyunsaturated oils, and take three grams of fish oil every day.

**Fiber:** The simple rule for fiber is not to worry about it if I am eating low carbohydrate vegetables and low carbohydrate nuts.

**Carbohydrate:** The simple rule for net carbohydrate is not to exceed 30 grams of net carbohydrate per day distributed as 6 grams for breakfast, 12 grams for lunch and 12 grams for dinner.

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The Meals

Keeping in mind my nutrient requirements, I wrote a menu with three meals although I seldom have three meals in a day.

Most weekend days I only have two meals and most work days I can get by with one meal and a couple of low carbohydrate snacks and drinks.

I have included five ounces (about one cup) of protein food in every meal. At a place where I used to work, breakfast was served from 7 to 9 am and lunch from 12 noon to 2 pm and I would go to breakfast without hunger just to eat eggs or I would have to wait until noon to have lunch food.

While writing this book, I ran across the "Six Weeks to OMG" book by Venice A. Fulton in which he recommends to skip breakfast because for millions of years, there was no food available when we wake up. I was happy to read this because it justified my experience of not being hungry in the morning. More than twenty one years ago, when I used to eat carbohydrate, I remember forcing myself to eat a cereal breakfast every morning before going to the office because I started to feel a slight stomach pain in a stressful meeting that I had every morning. A few weeks later, to save time, I changed the cereal for a glass of milk with six cookies that I would eat in the car on my way to work. When I learned about the Atkins diet, I switched the milk and cookies for a piece of spiral ham and coffee with heavy cream and Splenda.

In the last few years, I have been having only coffee with heavy cream and Splenda in the morning and pork skins with beef broth at noon. The pain has never returned. Maybe I am more relaxed now or maybe my stomach is in better shape because I eat a low amount of carbohydrate. In the weekends, with a late breakfast, sometimes a second meal in the day is enough to pass the day without hunger. I prefer the two meal format because I can have a dinner with ten ounces of protein instead of five. Remembering Mr. Breuning's recommendation of having only two meals per day, I do not feel that I am doing wrong if I pass the day with only two meals.

In the menu I have also listed some snacks. Some of the snacks contain protein based because sometimes I use a snack as a substitute for a meal. If I eat a protein snack when I cannot prepare a full meal due to time constraints or because I do not feel like cooking, I can have a salad later to complete the meal.

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Drinks

The best drink is fresh water. I do not believe a lot of liquid is necessary during meals but a glass of water to take a couple of sips when eating is the healthiest and cheapest solution.

Fitting better than water but not necessary would be a cup of coffee with breakfast, a cup of tea at lunch, and a glass of wine or a low carbohydrate beer at dinner. A few years ago, I was invited to Shanghai in China where I was treated by my hosts to typical Chinese restaurants that serve strange meats accompanied by low carbohydrate vegetables. There was rice in the table but it was never the main part of the meal. In most of the meals there was an assortment of teas and I was able to taste several. I was amused in a factory cafeteria once where I was served a small clear glass of what it appeared to be hot tea. The beverage was hot and comforting since it was chilly outside but since I could not taste its flavor, I asked what it was. I think it was funny that it turned out to be just hot water to sip before enjoying the lunch. Who would have thought of serving a small glass of hot water with lunch?

In between meals, I drink coffee, tap water, water from bottles, and hot beef broth to hydrate myself and to avoid eating high carbohydrate snacks. The most important drink is water. Water from the tap or bottled without added ingredients is the best drink in the world.

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Breakfast

Since eggs are a source of many healthy nutrients, they are appetizing in the morning, they bring variety to the protein sources, and they solve the problem of deciding what to eat in the first meal of the day, they are my logical choice for breakfast.

I used to eat three eggs every morning. Each egg contains 6 grams of protein for a total of 18 grams that are short of the 28 grams that I need in every meal.

To meet the requirement of exceeding 28 grams of protein, I can add a protein food such as three thin slices of ham, three thin slices of bacon, three sausage patties, or two ounces of cheese.

A breakfast based on eggs provides the best protein nourishment possible and it is low in net carbohydrate content. It is also low on fiber but I have not experienced any digestive problems because of this.

Having three eggs for breakfast makes me feel that I have given my body the best protein food available in the first meal of the day instead of empty carbohydrate calories of a cereal loaded with sugar.

Another way to eat eggs is to add a low carbohydrate vegetable that goes well with the eggs, such as mushrooms, onions, peppers, tomatoes, or spinach. This approach adds a small amount of fiber but leaves the breakfast short on protein if extra protein food is not added. I usually compensate the protein at lunch or dinner. I do not worry about compensating fiber. The net carbohydrate content of a vegetable addition is small and does not exceed the 6 grams of net carbohydrate maximum for breakfast.

I do not drink liquids with my meals but a cup of coffee with half-and-half cream and Splenda goes well with breakfast. With the meal, I prefer half-and-half cream instead of using heavy cream because I am not using the coffee to substitute the meal or as dessert but as a drink.

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Lunch

For lunch, the menu has salads that include five ounces of a protein food and enough low carbohydrate vegetables to feel 80% full.

Since most of the weekends I have eggs at lunch time, I use the lunch menu only when I prefer a salad instead of eggs. I also use the lunch menu if I am very hungry when I get home at 6 pm and I do not want to wait for a hot dinner.

I do not have liquids with my meals but a small glass of water or a cup of tea is sufficient to take a sip during lunch. A glass of water for lunch is the cheapest alternative and does not make me feel bad of throwing an expensive drink away after I have taken only a few sips. I like a good tasting olive oil and balsamic vinegar in my salads. Balsamic vinegar has 2.7 grams of sugar per tablespoon which is high but I like it very much to let it go. I will experiment with apple cider vinegar, which has 0.1 grams of carbohydrate per tablespoon and it is much cheaper.

Most of the commercial salad dressings also have about 2 or 3 grams of net carbohydrate per tablespoon.

Balsamic vinegar is one of the food items where I want to spend part of my 12 gram carbohydrate budget because I like my salads dressed with olive oil, balsamic vinegar, salt, and pepper much more than with any of the commercial salad dressings.

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Dinner Appetizers

For dinner, there is more time and flexibility to prepare a meal but it is convenient to start eating something while dinner is being prepared. This is where the dinner appetizer comes in.

Since the dinner entry is going to be protein based, the dinner appetizer should be without protein, such as a cucumber or lettuce salad. The dinner appetizer serves the function of having something to start eating right away while dinner is being prepared but it should not spoil the hunger for the main course. Having a dinner appetizer allows me to have a main course later in the evening, sometimes as late as 9 pm.

There is a belief that we should not eat after 6 pm because the food eaten late would be stored while sleeping. In a low carbohydrate diet, this is not relevant because the meal does not have any carbohydrate to store. With the scheme of having a very late breakfast, a late dinner is part of the cycle of waking up without hunger.

If the last meal that I would have in the day would be before 6 pm, I probably would be hungry in the morning.

Another argument against a late dinner is that it does not let you sleep. A late dinner without carbohydrate to a feeling of 80% satisfaction with a glass of wine or a low carbohydrate beer has never bothered my sleep.

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Dinner Main Courses

The dinner main course is a serving of protein food (five ounces or the volume of one cup of animal protein food) if it is the third meal of the day. It could be two cups if it is the second meal of the day or up to three cups if it is the first and only meal of the day.

I try to prepare a cooked vegetable at the same time that I am preparing the protein food but many times I do not bother and it feels that the large salad is enough.

Another way of preparing dinner is with a dish of protein food mixed with cooked vegetables, such as a chicken stir-fry with vegetables.

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Dinner Side Vegetables

If the dinner entry already has low carbohydrate vegetables, such as the chicken stir-fry, I do not prepare another vegetable but if the main dinner course is only protein food, such as fish fillets, then I might prepare a dinner vegetable, such us green beans, to complete the meal.

To shorten the time of preparation and synchronize the serving of the main entry with the dinner vegetable, I start cooking the vegetable before the protein food since it takes a few minutes to boil or be cooked in the microwave oven. I start cooking the protein entry while the vegetable is simmering and I am eating the appetizer.

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Desserts

I like to have a cup of decaf coffee with heavy cream and Splenda after every dinner. This habit eliminates the need for dessert. Sometimes after dinner but before coffee, I might want a dessert. When this happens, I make a low carbohydrate dessert based on heavy cream, sugar free gelatin, or cream cheese, as the ones listed in the menu. The portions are small, about 2 ounces, just to close the meal in a sweet note but without causing a blood sugar spike.

Traditional deserts are full of sugar and they have to be given up in a low carbohydrate diet. For example, a slice of pecan pie contains 60 grams of carbohydrate. All fruits are excluded because of their carbohydrate content but strawberries are a borderline fruit since 1 cup of strawberries contains only 5 grams of net carbohydrate. Since I have heavy cream available, strawberries with heavy cream and a couple of squirts of stevia extract or Splenda make a very tempting dessert that I can have after dinner if I am below 30 grams of carbohydrate for the day. I added strawberries in the menu and the shopping list keeping in mind that in a low carbohydrate diet, high carbohydrate fruits need to be excluded.

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Snacks

When there is a high level of carbohydrate in the diet, the blood sugar rises, the insulin level rises, and a couple of hours after a meal, the high level of insulin in the blood causes low blood sugar, a feeling of hunger, and the need to eat again.

This does not happen in a low carbohydrate diet. When there is no carbohydrate in the diet, blood sugar stays constant, the level of insulin stays constant, and the feeling of hunger does not come for many hours.

I do not feel hunger between meals but I have several cups of water, coffee, or tea during the day to satisfy a psychological need of changing activities or getting up from my desk every hour or so.

At home I always have low carbohydrate snacks available, such as almonds, avocados, black olives, cheese, cucumbers, ham, packaged lettuce, or pork skins to pick as a snack or to use as a substitute for a meal.

It is a good practice to have low carbohydrate snacks always available to avoid falling in the temptation of eating any of the very common high carbohydrate snacks, such as potato or corn chips. It is also important to have low carbohydrate snacks to have a quick bite when it gets too busy to make a meal.

The idea is to keep busy with the useful work that needs to be done or doing fun things and not think about food.

The menu includes seven protein snacks that are included in the ingredients of the shopping list. If I am hard at work and have a thought about eating something, I will have a quick low carbohydrate snack to forget about the food and get back to work.

An alternative for snacking with a protein based snack listed is to eat a non-protein low carbohydrate snack like the salads or vegetables listed under dinner appetizers and dinner vegetables. This is a lighter approach and the meal can be completed later with a protein main course.

For me, the most important ingredients for my snacking are the ingredients needed for my drinks: a good ground coffee, beef broth powder, good teas of different flavors in hermetically sealed individual packets, a quart of heavy cream, a quart of half-and-half cream, a squirting bottle of stevia, and a squirting bottle of Splenda.

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The Logical Diet

Summarizing all of the above, I want to follow a diet that is logically correct to maximize my health and longevity. I could call it: "The Logical Diet".

Let me state the simplicity of this "Logical Diet": It is eating the necessary amount of protein food and micronutrients that the human body needs and filling up with low carbohydrate vegetables until 80% full but without exceeding 30 grams of net carbohydrate per day. This can be done in three, two, or one meal per day. Snacks are allowed, usually to substitute a meal, but without exceeding the totals for the day. I would like to compare this diet to the other diets I have mentioned.

The Logical Diet is similar to the Atkins Induction Diet in that it has a maximum carbohydrate requirement but it is set at 30 grams instead of 20 grams. This is an insignificant difference. One of the significant differences is that the Atkins diet recommends filling up with protein and fat while the Logical Diet recommends filling up with low carbohydrate vegetables. Another significant difference is that the Atkins diet has stages increasing the carbohydrate content until weight loss stops. The Atkins diet allows some carbohydrate to be added back when a person progresses from Induction to Maintenance. My experience with smoking up to 1991 makes me agree with Dr. Bernstein that if a person is successful in removing most high carbohydrate foods from the diet, it is better not to bring them back. It would be like telling me, a reformed smoker, that now that I have proven that I have quit smoking for more than twenty years, I can start smoking one cigarette per day because the effect of one cigarette per day on my health is negligible. This is not a good idea. For the same reason, I do not think it is a good idea to come back to the foods that caused a weight problem. People that have measured their CCLM (Critical Carbohydrate Level for Maintenance), which is the carbohydrate level intake above which they start gaining weight, find out that it is quite low, around 50 or 60 grams per day for a sedentary person. If this is the case, it is an illusion to think that after losing weight at 20 grams per day in the Atkins Induction Diet, it is possible to add carbohydrate without increasing weight substantially.

My experience in adding carbohydrate while in ketosis is that my weight increases rapidly mainly from the water absorption of the body to handle the carbohydrate load. My weight increases two to three pounds as a result of a single high carbohydrate meal. The added carbohydrate will throw the body out of ketosis and make it absorb a significant quantity of water. I think is better to stay at a low level of carbohydrate intake to stay in a constant state of ketosis.

This Logical Diet is similar to Dr. Bernstein's diabetes diet because it borrows the maximum carbohydrate guideline of 30 grams per day distributed as 6 grams for breakfast, 12 grams for lunch, 12 grams for dinner, and the recommendation of not having stages.

It is different because I went to net carbohydrate count subtracting fiber and allowing two or one meal per day which would probably not be recommended by Dr. Bernstein since it might not be the best approach for Type 1 diabetic people that need to coordinate their meals with insulin injections.

The Logical Diet borrows from Drs. Eades' "Protein Power" the importance that it places in meeting the minimum protein requirements simplified with the rule of having three servings of protein food per day the size of one cup. The Logical Diet is stricter in the maximum carbohydrate intake at 30 grams per day. The "Protein Power" book sets two levels of carbohydrate, one at 30 grams per day and the other at 55 grams but the food allowed can easily exceed the limits if one is not careful.

The Logical Diet shares with the Okinawa diet the inclusion of low carbohydrate vegetables, which are in the low caloric density group but it differs from it in that the Logical Diet does not allow low caloric foods that have a high carbohydrate content. The Logical Diet also differs from the Okinawa diet in that it requires the inclusion of a minimum amount of protein that from Okinawa diet point of view is a high caloric density food that is to be eaten sparingly without specifying a minimum requirement. A person in the Okinawa diet could make the mistake of being protein deprived in addition to picking up high carbohydrate food.

The Logical Diet shares with the CRON (Calorie Reduced Optimum Nutrition) the same amount of protein but it goes further in reducing calories by limiting net carbohydrate below 30 grams per day. The CRON diet can be high in carbohydrate producing blood sugar and insulin spikes that would raise insulin and negate the body the ability to burn fat. The Logical Diet is a low calorie optimum nutrition diet but without hunger because without high carbohydrates, without a blood sugar or insulin spike, and with the addition of low carbohydrate vegetables, the feeling of 80% fullness is easily reached and while in a state of ketosis, the body can use its fat stores.

All the diets mentioned above eliminate high carbohydrate processed foods from the menu making them healthier than the typical western diet.

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A Typical Day

With the simple rules stated above and the use of the menu I can eat what my body needs without having to spend too much time deciding what to prepare and without worrying about counting carbohydrate or calories.

Since I will not be counting in detail every day, I wanted to have an idea of what the diet contains in terms of protein, carbohydrate, and fat. I have counted the nutrient content of a typical day below just this time to see how it meets the rules.

**Breakfast:** Eggs with Bacon, Coffee with Half-and-Half Cream, and Splenda.

**Ingredients:** 3 eggs, 3 bacon slices, 1 tablespoon butter, salt, pepper, 1 cup of coffee, ½ cup of half-and- cream, 1 squirt of Splenda.

**Protein:** Each egg has 6 grams and each bacon slice has 2 grams. The cream has 3.5 grams. The total is 27.5 grams. This breakfast is 0.5 grams below the need of 28 grams per meal. There is no need to worry about such a small difference.

**Carbohydrate:** Each egg has 0.6 grams of net carbohydrate for a total of 1.8 grams. Each bacon slice has 0.1 grams for a total of 0.3 grams. The coffee has 5.0 grams of carbohydrate in the half-and-half cream. This adds up to a total of 7.1 grams of net carbohydrate which exceeds the 6 gram maximum for breakfast. Since I usually do not have breakfast until noon, I can think that I am in the 12 gram budget for lunch.

**Fat:** Each egg has 5.0 grams of fat for a total of 15.0 grams. Each slice of bacon has 3.3 grams of fat for a total of 9.9 grams. The cream in the coffee has 14.0 grams. This adds up to 32.3 grams of fat. Notice that the fat content is a slightly higher than the protein total.

**Lunch:** Chef Salad

**Ingredients:** 3 cups of iceberg lettuce, 2 slices of ham, 2 slices of Swiss cheese, ¼ cup of olive oil, 1 tablespoon of vinegar, salt, pepper.

**Protein:** Iceberg lettuce has 0.5 grams per cup for a total of 1.5 grams of protein. The ham has 6.0 grams per slice for a total of 12.0 grams. The Swiss cheese has 8.0 grams per slice for a total of 16.0 grams. The total is 29.5 grams of protein. This meets the need of 28 grams per meal and compensates the 0.5 grams missing at breakfast.

**Carbohydrate:** Iceberg lettuce has 1.7 grams of per cup where 0.7 is fiber. The net carbohydrate count is 1.0 grams per cup for a total of 3.0 grams. Each slice of ham has 0.4 grams for a total of 0.8 grams. The cheese has 1.5 per slice for a total of 3.0 grams. Vinegar has 2.7 grams per tablespoon if it is balsamic and 0.0 grams if it is not. The rest of the ingredients do not contain carbohydrate. The total is 9.5 grams with balsamic vinegar, which is below the 12.0 gram maximum.

**Fat:** Lettuce does not have any fat. The ham has 1.6 grams per ounce for a total of 3.2 grams. The Swiss cheese has 8.0 grams of fat for a total of 16 grams. ¼ cup of olive oil contains 54.0 grams of fat. The total is 61.2 grams of fat. Looks like with the olive oil contribution, the fat grams are double the protein grams.

**Dinner:** Romaine Lettuce with Olive Oil and Parmesan Cheese, Pan-Fried Tilapia Fish Fillets with Butter, Microwave Fresh Green Beans, and Decaf Coffee with Heavy Cream.

**Ingredients:** 4 Romaine lettuce leaves, 4 tablespoons olive oil, 1 tablespoon Parmesan cheese, 2 three-ounce fish fillets, 1 tablespoon of butter, 1 tablespoon olive oil, salt, pepper, 4 ounces green beans, 1 tablespoon ground decaf coffee, ½ cup heavy cream, 1 squirt of Splenda.

**Protein:** All four leaves of the Romaine lettuce have 1.2 gram of protein. The Parmesan cheese has 1.9 grams. The fish has 46.0 grams. The green beans have 2.2 grams. The total for the meal is 51.3 grams of protein. This total exceeds the requirement of 28.0 grams because fish has a high protein content.

**Carbohydrate:** Each leaf of lettuce has 0.9 grams of carbohydrate but 0.6 grams are fiber. The net carbohydrate count is 0.3 grams per leaf and 1.2 grams for all the lettuce. The green beans have 2.0 grams per ounce but half is fiber. The net carbohydrate count us 4.0 grams in 4 ounces. The heavy cream has 4.5 grams. The total is 9.7 grams. This is below the 12 gram maximum for dinner. If I want to have wine, I would have to exchange it for dessert.

**Fat:** Lettuce has 0.1 grams per cup for a total of 0.3 grams. 4 tablespoons of olive oil are 56 grams of fat. The parmesan cheese adds 1.4 grams. Each fish fillet has 2.3 grams for a total of 4.6 grams. 1 tablespoon of butter has 12.0 grams of fat. ½ cup heavy cream has 23.0 grams. The total is 95.3 grams. This is again, double the protein.

Total for the day:

**Protein:** This typical day menu has 108.3 grams of protein which meets the requirement of exceeding my minimum of 84.0 grams of protein per day.

**Carbohydrate:** The total net carbohydrate is 26.3 grams which meets the requirement of being below 30.0 grams per day.

**Fat:** The fat content is 188.3 grams. The protein count is 108.3 grams but the protein food is about 500.0 grams. The ratio of protein food to fat food is about 2.6 (500.0/188.3) a little short of the 3.0 ratio recommended by the Eskimos. This means that the fat is a little high. Can I lose weight eating so much fat? The answer is yes, as explained below.

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Counting Grams of Nutrients, Calories, and Percentages in Calories

To illustrate the paradigm shift necessary to understand the Logical Diet, it might be useful to review the calories of the typical day above.

If I add the 105.2 calories from the 26.3 grams of carbohydrate of the typical day above to 433.2 calories from the 108.3 grams of protein, the total is 541.5 calories. This is a very low caloric intake. The fat content of the typical day above is 188.3 grams. Multiplying this by 9 calories per gram of fat gives 1,694.7 calories. The total is 2,236.2 calories. The percent of calories are 76% from fat, 19% from protein, and 5% from carbohydrate. Most of the calories are from fat. The calories for fuel, fat and carbohydrate are 1,799.9. If I am burning about 2,000 calories per day, I will lose weight, because my body will take the deficit from the fat in my body. If I skip a meal, which is very easy to do in this diet, I will lose more weight.

If the composition of this caloric intake of 2,236.2 calories had 60% carbohydrate, this would be 1,341.2 calories in carbohydrate. This would be about 335.4 grams of carbohydrate. This high level of carbohydrate will shut down the energy from body fat and my body metabolism would be forced to go down to 1,341.2 calories instead of running at a level higher than 1,799.9.

The high percentage of fat of this diet is initially surprising but it should have been logically expected. If there are three macronutrients, protein, fat, and carbohydrate and one of them (carbohydrate) is limited to a small amount, the other (protein) is limited to its minimal requirement, then there is only fat to fill the gap. The high percentage of fat in calories is exacerbated because fat has nine calories per gram which makes us count it as more than double the four calories per gram that protein or carbohydrate have. In the absence of carbohydrate, fat does not affect blood sugar and instead of being the demon being blamed for obesity, it becomes an innocuous filler that results in satiety while the low carbohydrate vegetables become the innocuous fillers for volume. This percentage of fat of the diet measured in percentage of calories is increased because the carbohydrate and protein were limited and because fat was added.

The consumption of this amount of fat does not worry me because the studies done in my heart show that eating this way for years did not clog my arteries. I believe that the clogging of the arteries would be caused by the conversion of dietary carbohydrate into body fat if I would be eating carbohydrate rich foods. Since I am no longer eating carbohydrate, I expect my arteries to stay clean.

I am also not worried that this fat will increase my weight because my experience has been that as long as carbohydrate is kept low, I will be in a fat burning metabolism and due to all the activities that I do, I burn a higher amount of fat than the fat I ingest. The reduction of carbohydrate has been the main determinant of my weight loss.

Another reassurance that I give myself about the fat content of the Logical Diet in percentage of calories is by comparing it to the composition of an egg. I think that the egg is the closest food that I know to be perfect because a whole life of a chick can developed from it. Studying the composition of an egg, I can get a clue from nature about the composition of the ideal healthy diet. A large chicken egg weighs 50 grams and it has 71 calories of which 63% are from fat, 35% from protein and only 2% are from carbohydrate. This high percentage of fat and protein in an egg is probably not a coincidence. It is what life needs to be born and grow fast.

The shift from a diet that is mainly carbohydrate to one that is fat and protein in caloric percentages requires a paradigm shift where a person that measures calories or percentage of calories has to accept that it is healthy to switch from a typical western diet of 50% carbohydrate, 30% fat and 20% protein to an HFLC (High Fat Low Carb) diet of 75% fat, 20% protein and 5% carbohydrate.

Another surprising fact about the typical day above is that the calories of the typical day are low even if the three meals included. In the US, with a high carbohydrate content, the average consumption is around 2,700 calories. The Logical Diet and other ketogenic diets might be the only low calorie diets available that can be enjoyed without hunger.

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Eating Out

Some of my favorite places to eat out in the morning used to be Denny's or Village Inn, where I could have an egg breakfast any time of the day. I used to ask them to hold the toast and bring me eggs with bacon and a cup of coffee with cream. Knowing what I know, I will not ever again order pancakes with syrup.

One day I went into one of these restaurants with my youngest son when he was twelve years old. We both ordered eggs with bacon and coffee. We declined the bread and the orange juice and the waitress looked at me with reproach as if I was being an irresponsible father. I wish I could explain to her how happy I am that my sons grew up slender as a result of them following some of dad's guidelines. They did not do it all the time but they did it enough to be slender. Eating out for breakfast for me was a great pleasure if I could find eggs. If I could not find eggs because it was too late in the morning, I would order a salad with protein and call it a lunch.

For lunch, instead of ordering the typical combo meal at a fast food restaurant, I order a salad with non-breaded chicken. Most of the salads have less than 12 grams of net carbohydrate and about 4 ounces of protein. With this kind of meal, I am eating a small fraction of the carbohydrate that a typical hamburger combo meal has. The typical hamburger combo meal has 42 grams of net carbohydrate in the bread, 62 grams in the French fries and 58 grams in a 21 fluid ounce sugar soda. This is a total of 162 grams in a single meal and it is more than 13 times the recommendation of no more than 12 grams per meal.

For dinner, some of the entries in restaurants have sufficient protein and are low enough in net carbohydrate to fit a low carbohydrate diet but the sidings, such as potatoes or rice, have to be substituted for steamed vegetables to keep the carbohydrate content of the complete meal below 12 grams. My boys like to order dessert but the serving sizes are so huge that we order one for everybody and we request four spoons. My wife and I will have a teaspoonful each just for the taste and we let the boys finish the dessert at the same time that they will listen to a sermon from their dad on the effect that the sugar dessert has on their health.

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The Gradual Approach

Twenty one years ago I went into the Atkins Induction Diet; I stayed on it for three weeks and lost thirteen pounds. I felt great, I was never hungry and I did not feel any adverse or side effects.

I have been in the diet less strictly since then and my weight has stabilized at a level higher than my ideal weight. One of my sisters abandoned the Atkins Induction Diet because she felt dizzy and constipated. I did not have these symptoms. I have never felt ill due to my low carbohydrate diet. I have read that the dizziness can occur from the large amount of salt and water that is lost at the beginning of a low carbohydrate diet. This can be avoided, I hear from Dr. Stephen D. Phinney, with a couple of cups of chicken or beef broth taken in the day. The constipation can come from not eating enough salads, low carbohydrate vegetables, or fat. I drink plenty of liquids, use salt in my food, eat low carbohydrate vegetables, and salads and never had any problems.

The recommendation I gave to my sister was to switch to a low carbohydrate diet one step at the time instead of trying to do it all at once. Maybe one week in each step will put her in the right direction. These are the steps that I recommended to her:

1. The first thing that I told her she had to do was to make sure that she eats the right amount of nutrients every day. This means that she needs to find out if she is getting the right amount of protein, vitamins, and minerals. She needs to be eating the volume of protein food the size of the palm of her hand three times per day. This would be about 12 ounces per day or 4 ounces per meal. A great dietetic mistake that many people make trying to avoid fat is to neglect their protein intake. One example of this error is to have cereal and fruit for breakfast without any protein instead of having at least a couple of eggs. I think that people are hungry for protein, they eat carbohydrate and they stay hungry for protein. This hunger for protein plus the high insulin content of their blood due to the high level of carbohydrate in the diet makes them hungry again in two hours and makes them eat continuously throughout the day without ever becoming satiated. I eat three eggs with bacon for breakfast late in the morning in a weekend day and I will not be hungry until late in the evening. Eating the right amount of protein in every meal will help her to reduce her hunger and it should help her to reduce the amount of carbohydrate that she would otherwise consume. In this stage, the purpose would be to force oneself to eat the right amount of protein and let the protein food "crowd out" as much carbohydrate as possible. Eating eggs for breakfast every day would solve one third of her nutritional needs. She should also make sure that she takes a multi-vitamin supplement and three grams of fish oil.

2. The second step would be to eliminate all carbohydrate that can be easily eliminated. In this step most of the high carbohydrate processed foods should be eliminated. I suggested to change her sugar drinks for diet drinks and to eliminate breakfast cereals, candy, cakes, donuts, chocolates, potato chips, corn chips, and any foods that are almost pure processed carbohydrate. I asked her that if she is not totally convinced about reducing the carbohydrate intake to less than 30 grams per day, at least have apples instead of donuts. Snacking should be done with low carbohydrate snacks, such as cucumbers or lettuce instead of potato or corn chips. Although this step might not result in weight loss, it is an important step to improve longevity and health because of the elimination of high carbohydrate processed foods.

3. The third step would be to replace high carbohydrate side dishes and snacks with low carbohydrate alternatives. This means to eat broccoli, cauliflower, and spinach instead of rice, pasta, potatoes, corn, and beans.

4. The fourth step would be to minimize and eventually eliminate the rest of the carbohydrate that might have been difficult to eliminate because they were be part of the habit of eating such as the inclusion of bread, corn tortillas, or fruits. A coworker of mine used to eat half a pound of corn tortillas in every meal until he was hospitalized for problems related to his obesity. The elimination of high carbohydrate foods that are difficult to eliminate because they are part of an eating habit can be gradual. First minimize the amount, knowing the large amount of carbohydrate that the food contains, and after doing this for some time, eliminate them totally.

5. The final step is to make sure that the net carbohydrate intake per day is below 30 grams. This should be distributed, according to Dr. Bernstein's recommendation, as no more than 6 grams at breakfast, no more than 12 grams at lunch, and no more than 12 grams at dinner. I would have liked to say that weight loss can be experienced in some of the previous steps but if a person is sedentary and only burns 50 grams of carbohydrate per day, weight loss might not be experienced until the carbohydrate intake is below 30 grams per day.

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A Breathing Analogy

I take a breath of air approximately every five seconds.

If I stop breathing to see how long I can last, it only takes thirty seconds to find out.

Breathing is an automatic function of the body to take oxygen, the first nutrient that my body needs.

When I take a breath, I want to breathe clean and fresh air that has the appropriate percentage of oxygen but I cannot tell if this is so.

Sometimes I can tell if there is something wrong with the air because my senses of smell and sight will tell me if the air has too much smog but my senses are not error proof in this regard. I cannot detect if I am breathing a healthy percentage of oxygen or if an odorless lethal gas, like carbon monoxide, is present in the air. I have to make sure through other means, like the city air quality report, the newspaper, or the television news, that my environment has healthy fresh air. This means that I have two lines of defense to make sure that I breathe the correct air: my senses and my knowledge of the air.

I can use my senses to detect an irregular situation that might occur in a given moment, like a dust storm, but the main reason that I was comfortable about the air that I breathe is because I knew that the air in the desert where I lived was very pure. I can make an analogy between breathing and eating. If I stop eating, I get hungry in a few hours. Eating is the automatic function of the body to take the rest of the nutrients that are needed.

To satisfy this need of hunger I need to eat food that meets this requirement. I can rely on my senses to detect that the food is not spoiled but unfortunately, there are too many foods that taste good but are not good for my health, such as the ones containing sugar.

This means that I cannot rely solely in my senses to choose the right foods. I have to use my brain and my knowledge of food and find out how they work in my body to decide what to eat if I want to stay healthy. The knowledge that Dr. Bernstein shares after experimenting on himself in order to survive his type 1 diabetes is that ingesting carbohydrate increases blood sugar causing a blood sugar rollercoaster and other unhealthy effects and that there are no essential carbohydrate, including fiber, needed for a healthy long life. The knowledge that Drs. Michael and Mary Eades, MD share in their "Protein Power" book makes it very clear that protein is the third most important nutrient, after oxygen and water, and that I have to take special care to make sure that it is included in my diet.

The knowledge that have gained from reading about the Okinawa and CRON diets is that I eat too much and longevity is achieved with the lowest possible caloric intake possible but without leaving any necessary nutrients out.

The evidence from these last two diets is that eating small amounts and being thin is important for longevity.

Summarizing all this knowledge, I have concluded that the best diet for longevity is a low carbohydrate diet, with the right amount of protein and micronutrients, with plenty of low carbohydrate vegetables but totaling a low calorie count.

This simple conclusion was hard to sort out from all the available information because we are flooded with confusing information trying to convince us, for sales reasons, what we want to believe: that all the food that tastes good is good. Bread tastes great and there are thousands of people ready to convince me to buy it. It did not used to be a hard job to convince me because there are many ways to enjoy bread. It took an intellectual effort based on the research mentioned in this book to arrive at the conclusion that bread is not good for my health and I have to refuse it in the thousand places where it is offered. I cannot blame the people that offer bread to me and tell me that it is good. I think it is their honest belief that it is good.

The reasons that we have an obesity and diabetes problem of epidemic proportions are simple.

First, sugar and food with carbohydrate taste good, they are easily available, and we like to eat them.

Second, very few people do research to find out if what they are eating is good or not.

Third, carbohydrate foods are inexpensive and they sell well. Businesses are motivated to make something inexpensive that sells at a good price allowing a good profit margin that provides money to make a lot of marketing.

Fourth, many people have a hard time knowing what to cook and what to eat, including food with carbohydrate, so asking the question of what to cook without carbohydrate becomes even harder. People will tend to eat and cook what is readily available and easy to cook and carbohydrate foods meet this requirement.

Fifth, the bad effects of sugar and carbohydrate are not immediate and are not evident. It takes several years to show its ill effects.

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The Carbohydrate Hunger Cycle

Lack of protein in the diet causes a hunger for protein that is not satisfied with carbohydrate. A person without the right amount of protein in the diet might always be hungry for this reason. Eating the right amount of would eliminate this hunger for protein and hopefully displace a significant amount of carbohydrate from the diet but unfortunately, this is not enough to eliminate hunger.

There is a vicious carbohydrate hunger cycle that starts when a large amount of carbohydrate is ingested in a meal. The cycle goes like this: If I wake up in the morning with a normal blood sugar of 83 mg/dl and I eat a breakfast consisting of cereal, fruit and milk, containing 50 grams of carbohydrate or more, my blood sugar would start climbing on its way to 333 mg/dl (50 grams times 5 mg/dl plus 83 mg/dl). My pancreas would produce all the insulin that it can produce to slow down the blood sugar climb and get back to 83 mg/dl as soon as possible. If my pancreas is in good shape, my blood sugar will not reach 333 mg/dl and it will come back down after an initial peak.

In a few hours, if I do not eat or drink anything, my blood sugar will be reach 83 mg/dl again and it will be under control but the new problem that I will now have is that the insulin level in my blood will be high and it will make my blood sugar go too low too fast. This will feel like hunger and I will want to eat again. This hunger effect will exist independently of the amount of protein eaten.

To break this carbohydrate hunger cycle, the amount of carbohydrate consumed in all meals has to be low. If I eat high carbohydrate food three times per day, my body will be all day in a blood sugar and insulin rollercoaster that will average levels of blood sugar and insulin that are detrimental to many organs in the body. Eventually the cells become insensitive to the high level of insulin. This is called Insulin Resistance. The high amount of insulin in the body will not be enough to lower blood sugar. This is called Diabetes Type 2.

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The Ketone Test Strips

To find out if I am eating correctly and not affecting my blood sugar, I would have to test my blood sugar in the morning and thirty minutes after every meal. I should be looking for a blood sugar that would not be too far from 83 mg/ml.

This would be painful because I would have to extract a drop of blood by poking myself at least four times per day.

This is how Dr. Bernstein made his discoveries. He poked himself up to eight times per day.

There is an easier but indirect way to tell if my blood sugar is stable. The procedure works as a reinforcement that the diet is working.

If my carbohydrate intake is below 30 grams per day, my blood sugar will be stable and in about three days, my body will run out of stored carbohydrate in the form of glycogen. When this happens, my body switches to a fat burning or ketosis metabolism. When the body is burning fat, it produces ketones, which are detectable in the urine.

There are ketone strips available that can tell me if my body is in a fat burning or ketosis metabolism. By deduction, if I am in a fat burning or ketosis metabolism, my blood sugar cannot be over 83 mg/ml. The ketone strip test is a good reinforcement that confirms that I am in a fat burning or ketosis metabolism and have kept my blood sugar constant. I get upset with myself when I find out in the morning if I am no longer in ketosis because the previous night I had some tortilla chips.

When I do not follow the diet in a meal, it takes me two or three days back in the diet to show ketones again. Taking so long to get back helps me to reinforce my commitment not to eat foods high in carbohydrate. Ketone strips do not require a prescription and are available at Wal-Mart in the open shelf diabetic section of their pharmacy at around $6.00 per 50 strips.

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Ingredient Tips

Most recipes are better prepared with fresh ingredients but whenever possible and if the results are not too bad, I buy frozen ingredients to avoid the urgency of having to use them right away. My limited experience with fresh, frozen, and canned ingredients is written in the list below.

**Avocados** are hard to find at the right ripe point. They are usually green or past their prime. I buy them green and let them become ripe at home in the refrigerator to eat them at the right time. They will take longer to ripen but they will be cold, which is a more appetizing temperature than room temperature. A ripe avocado can be felt to yield to gentle pressure from the palm of the hand without using your fingertips. When one is ready to be eaten, it will be eaten.

**Black Pepper** that is ground at home tastes better but it is a lot of work when roasting meat. It is much easier to use a pepper shaker.

**Butter** that is unsalted allows the control of the salt separately. Real butter has a better flavor and it is healthier than butter substitutes, like margarine, that are made up with hydrogenated vegetable oils proven to increase bad LDL cholesterol. Another good reason to use real butter is that French Chefs use it and it is one of the reasons that French dishes taste so good.

**Cabbage** is available already shredded in bags with shredded carrots included. This is acceptable for quick consumption but it does not last but a few days. A fresh cabbage head lasts a long time in the refrigerator and it is good for several servings but it has to be shredded and washed.

**Cheese** is easy to use for snacking and cooking when it is already sliced. I find that the slices melting in the microwave on top of broccoli or eggs give a better result than shredded cheese. Some of the shredded cheese might have added flour to prevent stickiness.

**Chicken breasts** are better fresh but I buy them frozen to avoid the urgency to cook them. Defrosting a chicken breast in the microwave to the point that it can be sliced takes one minute under high power. Lately I have not bought chicken breasts and I prefer to get a rotisserie chicken if I need chicken for a recipe.

**Eggs** must be kept in the refrigerator at all times until it is time to use them.

**Fish** tastes better when it is bought frozen and thawed at home. Most of the supposedly fresh fish shown at the store was transported frozen and thawed at the store. The fish will taste fresher if it is thawed at home just before cooking.

**Garlic** is much better fresh than in powder form but in the interest of cooking fast, I may use garlic powder. This is garlic powder, not garlic salt. Garlic powder is pure garlic and garlic salt is mainly salt. I prefer to control the salt separately.

**Green Beans** are available in some places in pre-cut microwave-ready bags. This packaging is a great advantage over stringing, washing and cutting fresh green beans. Green beans can also be bought frozen. Frozen green beans have an acceptable taste, they are not as good as fresh green beans, but they are very convenient. Canned green beans can be drained and heated in a microwave oven or eaten cold. They are a good snack but they have quite a different flavor and texture than fresh green beans. I buy a microwave bag of fresh green beans if they are available and always keep a bag of frozen green beans in the freezer. I also keep a couple of cans in the pantry.

**Lettuce** keeps longer in its core. There are bags of pre-washed lettuce that are very convenient but they have to be consumed in 2 or 3 days. I buy 2 bags but I also buy 1 lettuce head to use toward the end of the week. I use 1 large slice of a lettuce or 2 small slices for a single serving.

**Limes** are a borderline fruit due to their carbohydrate content. The juice of 1 medium lime has 4 grams of net carbohydrate. I can have limeade or lime with cream cheese but only one lime per day.

**Mayonnaise** is better made at home because bottled mayonnaise is made with oils that contain omega-6 oils, which I would like to minimize. If I am up to it, I can prepare mayonnaise from scratch using olive oil. There are olive oil mayonnaise bottles available in the store but they still contain other oils. For the time being, I am using the standard generic mayonnaise to make it easier.

**Mushrooms** are sold sliced for the same price as whole and they last almost as long.

**Radishes** can be found in a bunch at the supermarket. They last a few days in the refrigerator. The leaves spoil faster than the radishes so I usually remove the radishes as soon as possible, wash them well, and place them by themselves in a 1-quart zip lock bag.

**Salt** can be found in many varieties and prices. I use standard cheap salt with iodine.

**Sirloin Steaks** are better fresh but I buy them frozen to delay the decision to cook them. One of the advantages of frozen steaks is that they are cheaper. Frozen steaks are not the best for grilling but they are quite acceptable for stir-fry meals. A frozen steak can be sliced after defrosting in a microwave oven for 1 minute under high power.

**Skinnygirl™** stevia extract is a new product that was long overdue. It comes in a squeeze bottle that contains zero sugar. One squeeze is equivalent to 1 teaspoon of sugar. This is a product that fits a low carbohydrate diet better than the packets of sugar substitute packages that contain almost 1 gram of sugar. One bottle of this stevia extract is good for 160 squeezes. Kroger and HEB have now similar products at a lower price for both stevia and sucralose (Splenda).

**Spinach** is available in pre-washed ready to eat bags. This is a big time saver over washing and removing the stems from a fresh bunch of spinach but it is more expensive. To wash spinach coming from a bunch, cut the stems from the bunch and place all the leaves in a large container filled up with fresh water. Move the spinach around for the dirt to go the bottom of the container. Pick each leave and remove any stem that is left and place the clean leaves in the colander of the salad spinner. When all the stems have been removed, fill the salad spinner with fresh water for a second rinse and swish the spinach leaves again. Lift the colander from the salad spinner and drain the container. Return the colander to the salad spinner container and spin the spinach to remove the rest of the water. Frozen chopped spinach can be a substitute but it does not looks or tastes as good as fresh spinach. Canned spinach is the last option but is inexpensive.

**Tomatoes** are a borderline vegetable due to their carbohydrate content. They are a kitchen vegetable but a botanical fruit. Fresh tomatoes are cut green and have lower carbohydrate content than canned tomatoes. Tomatoes are in Dr. Bernstein's "no-no" list in all its forms except for a slice on a salad. One small Roma tomato has a net carbohydrate content of 2.7 grams and fits in a 12 gram budget if it is the only large net carbohydrate contributor. One tablespoon of ketchup (17 grams) has 4.4 of net carbohydrate and should not be included in the diet.

**Vinegar** comes plain and in different flavors. Most of them have zero carbohydrate with the exception of balsamic vinegar that has 2.7 grams of sugar in a tablespoon. Nonetheless, I use balsamic vinegar because I prefer the combination of olive oil and balsamic vinegar on my salads over any of the commercial salad dressings. At a restaurant I usually order blue cheese dressing because they seldom have good oils and vinegars.

**Water** is easier to drink when it is fresh instead of too cold. If the water from the faucet is drinkable, this is my first choice. I take cold water from the refrigerator door only if I want to drink it cold and slowly. Another new product available today is squirt bottles from Crystal Light, Wal-Mart, and other suppliers that can be squirted in a bottle of fresh water to give it flavor. There are zero carbohydrate flavors. Plain or zero carbohydrate flavored water is a better option than drinking a regular 12 ounce soda that contains 39 grams of sugar.

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Kitchen Equipment Tips

The equipment to make these recipes is standard kitchen equipment. I will just mention a few pieces and the features that I find useful.

A **Cutting Board** that large enough to cut vegetables but small enough to fit in the dish washer is convenient to avoid washing it by hand. Two cutting boards are better than one because one can be used for raw meat and the other one for fresh vegetables. Separate knives and cutting boards have to be used to avoid bacteria from raw meat or chicken to transfer to any ingredient that will be eaten without cooking.

A **Colander** to rinse and drain lettuce is also useful to keep the lettuce draining while other preparations are being made. A large salad spinner has a large colander and there is no need to buy a separate colander. Place the cut lettuce in the colander inside the container of the salad spinner, fill it up with fresh water, swish the lettuce in the cold water to rinse and lift the colander leaving the water behind. Drain the container and place the colander back to spin the lettuce.

A **Drip Coffee Maker** that shuts off automatically after a certain amount of time prevents the coffee from burning and leaves it in good shape for iced coffee later in the afternoon.

A **Large Frying Pan** is a 12-inch pan that is used for stir-fry meals that have a great volume of vegetables.

A **Medium Frying Pan** is a 10-inch pan that is used for most of the stove top cooking.

A manual **Lime Juicer** that squeezes half of a lime at a time and keeps the seeds is faster and more convenient than a counter juicer or squeezing limes with your fingers. The manual lime juicer looks like pliers.

A large **Plastic Container** to fill with water and place fish to defrost has to be at least two quart capacity.

A large **Salad Spinner** has a colander inside a bucket can be filled with water to rinse lettuce and spinach. The vegetable can be swished in the water and left for a few seconds and then the colander can be lifted from the container leaving the dirty water behind. The container can be drained, rinsed, the colander replaced back, and the vegetable is now ready for a spin.

A **Medium Saucepan** has a 2 quart capacity to accommodate ½ pound of vegetables.

A **Small Saucepan** has a 1 quart capacity and is large enough to cover an egg with water to cook a hard-boiled egg.

A **Tea Kettle** that whistles when the water is steaming saves me from the stress of watching the time.

A set of **Tongs** to turn meat and vegetables over is also very useful to pick up cooked food leaving the excess water or fat behind.

A **Turner** that is flat and small is useful to flip eggs individually and to fold the food.

A **Vegetable Peeler** is necessary to peel cucumbers.

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The Shopping List

The shopping list contains the perishable ingredients that are necessary to prepare one serving of each menu entry in the week and it also includes pantry non-perishables ingredients that will last for more than one week.

I included the pantry non-perishable ingredients in the same list to avoid having two lists.

For both types of ingredients, I do not buy any ingredients that I remember are still available. In case of doubt, I buy the ingredient since it will only take me two weeks to run out.

I load the shopping cart without looking at the shopping list but I review it before leaving the supermarket to buy any ingredient that I might have forgotten.

The list is ordered according the supermarket sections. The name of the ingredient is followed by the needed quantity. The department with the least perishable ingredients is listed first.

Drinks Aisle:

Diet soda, 12 pack, 12 ounce cans.

Water, 24 one pint bottles.

Coffee and Tea Aisle:

Bialetti filters, 1 cup, 100 count box.

Coffee, 28 ounces.

Tea, 20 individually sealed bags.

Spices Aisle:

Black pepper, ground, 2 ounces.

Garlic powder, 2.5 ounces.

Louisiana hot sauce, 6 fluid ounces.

Salt, 26 ounces.

Vanilla extract, 8 fluid ounces.

International Food Aisle:

Soy sauce, low salt, 15 fluid ounces.

Salad Dressings Aisle:

Black olives, 1 can, 6 ounces dry weight.

Dill relish, unsweetened, 12 fluid ounces.

Mayonnaise, 30 fluid ounces.

Mustard, 24 ounces.

Olive oil, 17 fluid ounces.

Vinegar, 8 fluid ounces.

Canned Vegetables Aisle:

Green beans, 1 can, 14.5 ounces.

Canned Meats Aisle:

Tuna, 1 can (5 ounces).

Baking Nuts and Powders Aisle:

Almonds, slivered, 4 ounces.

Cocoa powder, 8 ounces.

Skinnygirl™ stevia extract squirt bottle, 160 squirts.

Frozen Vegetables Freezer:

Broccoli florets, frozen, 1 pound.

Brussels sprouts, frozen, 1 pound.

Cauliflower, cut, frozen, 1 pound.

Green beans, frozen, 1 pound.

Frozen Meat Freezer:

Fish, frozen tilapia filets, 1 pound.

Shrimp, frozen, deveined, peeled, cooked, 12 ounces.

Sirloin steak, frozen, 2 five ounce steaks.

Meat Refrigerators:

Bacon, thinly sliced, 20 slices per pound, 1 pound.

Ham, sliced, 6 ounces.

Sausage, fully cooked, 12 ounces.

Turkey breast, sliced, 8 ounces.

Ground Beef, 73%, 1 tube, 1 pound.

Produce Area:

Avocado, 7 pieces.

Cabbage, 1 head.

Celery, 1 head.

Cucumbers, 1 piece.

Green Bell peppers, 1 piece.

Iceberg lettuce, pre-washed lettuce bag, 16 ounces.

Limes, ½ dozen.

Mushrooms, 8 ounces.

Onions, 2 heads.

Radishes, 1 bunch.

Romaine lettuce, 1 head.

Spinach, fresh, pre-washed, 6 ounces.

Tomatoes, Roma, small, 7 pieces.

Zucchini, 1 piece.

Deli Counter:

Chicken, rotisserie, 1 piece.

Dairy Refrigerator:

Butter, unsalted, 1 pound.

Cheddar cheese, medium sharp, sliced, 8 ounces.

Cream cheese, 8 ounces.

Eggs, 1 dozen.

Heavy cream, 1 quart.

Jell-O gelatin, sugar free, 4 pack.

Parmesan cheese, 8 ounces.

Swiss cheese, sliced, 8 ounces.

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Final Notes

Dear Reader,

If you have any comments, suggestions, or corrections regarding this book, please send me an e-mail to uriasf@aol.com and I will review them before the next edition.

I am working in "An Essential Nutrition Diet and Cookbook" that will be published April 2020. If you like the format of the recipes in this book, pre-order a copy now. It is being offered at a discounted price.

If you would believe me that you can control your life with a shopping list, please go to Smashwords.com and purchase a copy of my book "The Automatic Time Management System". It is a book with an excellent method to reduce stress by keeping action lists for all the pending actions required to achieve all your objectives. A great deal of stress is relieved after implementation of the first action list.

Fernando Urias

uriasf@aol.com

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Net Carbohydrate Food Lists

There are lists available with the carbohydrate content of different foods but I have not found anywhere the fiber was subtracted from the total carbohydrate to come up with the "net" carbohydrate. The following are lists with the subtraction already done. Instead of calling them "net carbohydrate", I would like to call it "Blood Sugar and Insulin Provoking" carbohydrate or BSIP carbohydrate for short but I do not think this name will stick. Any food with a serving that exceeds 6 grams for breakfast or 12 grams for lunch or dinner is out of the diet. Some foods, like avocados, have a large carbohydrate content (15 grams per medium avocado) but also a high fiber content (10 grams per medium avocado). They qualify in the diet after subtracting the fiber amount.

The list is in alphabetical order within the food groups. I placed the carbohydrate content in grams at the left of the name of the food to be able to see it first and avoid having to look for a column on the far right of the page. I added leading zeros to the numbers to be able to see the net carbohydrate content with the decimal point always in the same position.

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Low Carbohydrate Drinks

I will start by not drinking carbohydrate.

Net Carbohydrate in grams, food description, and serving

00.0 Coffee, black, 1 cup

00.6 Cream, half and half, 1 tablespoon

00.9 Cream, half and half, 15 ml tub

00.0 Cream, heavy, 1 tablespoon

00.0 Sugar substitute, liquid, Splenda, 1 squirt

00.0 Sugar substitute, liquid, stevia extract, 1 squirt

00.0 Sugar substitute, liquid, sucralose, 1 squirt

00.9 Sugar substitute, powdered, 1 packet

00.0 Soft drink, diet, 12 fluid ounces

00.0 Tea, diet, bottled, 12 fluid ounces

00.0 Tea, hot, with stevia extract, 8 fluid ounces

00.0 Tea, iced, with stevia extract, 12 fluid ounces

00.0 Water, bottled, 16.9 fluid ounces

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Low Carbohydrate Protein Foods

The base of every meal should be five ounces of protein food, about one cup, with the fat that it contains and the use of saturated or monounsaturated fat to cook it if needed. Hard cheeses are half protein and half fat but they have a little bit of carbohydrate that needs to be counted.

Net Carbohydrate in grams, food description, and serving

00.1 Bacon, 1 thin slice, 8 grams

00.0 Bacon substitute, from turkey, 1 slice

00.0 Beef, all types except liver, 5 ounces

00.0 Beef, corned, 5 ounces

02.6 Beef, jerky, 1 ounce

05.0 Beef, liver, 5 ounces

00.0 Beef, roast, 5 ounces

01.9 Beef, roast, deli, 5 ounces

00.0 Catfish, broiled, 3 ounces

00.4 Cheese, American, 1 slice, 1 ounce

00.4 Cheese, blue, crumbled, 2 tablespoons

00.4 Cheese, cheddar, 1 slice, 1 ounce

00.2 Cheese, cheddar, shredded, 2 tablespoons

08.0 Cheese, cottage, 1 cup

00.8 Cheese, cream, 2 tablespoons

00.8 Cheese, feta, crumbled, 2 tablespoons

00.6 Cheese, Monterey jack, 1 slice, 1 ounce

00.6 Cheese, mozzarella, 1 slice, 1 ounce

00.6 Cheese, Muenster, 1 slice, 1 ounce

00.3 Cheese, parmesan, crumbled, 2 tablespoons

01.5 Cheese, Swiss, 1 slice, 1 ounce

00.0 Chicken, 5 ounces

00.6 Egg, 1 medium size

01.0 Egg substitute, 1 medium egg equivalent

00.0 Fish, 5 ounces

02.0 Frankfurter, 1 frank

00.0 Ham, 5 ounces

00.0 Lamb, 5 ounces

01.0 Luncheon meat, bologna, 1 slice, 1 ounce

01.0 Luncheon meat, ham, 1 slice, 1 ounce

01.0 Luncheon meat, pastrami, 1 slice, 1 ounce

00.8 Luncheon meat, salami, 1 slice, 1 ounce

01.0 Luncheon meat, turkey breast, 1 slice, 1 ounce

02.1 Oysters, 1 ounce

00.0 Pork, 5 ounces

00.0 Sardines, canned, 4 ounces

00.0 Sausage, beef, 1 link, 3 ounces

01.0 Sausage, pork, 1 link, 3 ounces

00.0 Shrimp, 5 ounces

00.0 Steak, 5 ounces

00.0 Tuna, canned, 4 ounces

00.0 Turkey breast, 5 ounces

00.0 Turkey ham, 5 ounces

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Low Carbohydrate Spices and Additives

The protein foods above with some spices, as the ones listed below, make a sustainable minimalist diet. The addition of salad dressing to low carbohydrate vegetables improves their fat profile.

Net Carbohydrate in grams, food description, and serving

02.0 Cocoa powder, 1 tablespoon

01.0 Dip, bacon and onion, 1 tablespoon

00.9 Garlic, 1 clove

00.3 Jam, sugar free, 1 teaspoon

00.1 Mayonnaise, olive oil based, 1 tablespoon

00.0 Mustard, yellow, 1 teaspoon

00.0 Olive oil, 1 tablespoon

01.0 Relish, dill, unsweetened, 1 tablespoon

01.0 Salad dressing, blue cheese, 1 tablespoon

01.0 Salad dressing, Caesar, 1 tablespoon

01.5 Salad dressing, Italian, 1 tablespoon

01.4 Salad dressing, ranch, 1 tablespoon

01.4 Salsa, 2 tablespoons

01.0 Sauce, chili, 1 tablespoon

01.0 Sauce, picante, 1 tablespoon

01.0 Soy sauce, 1 tablespoon

00.0 Sugar substitute, liquid, Splenda, 1 squirt

00.0 Sugar substitute, liquid, stevia extract, 1 squirt

00.0 Sugar substitute, liquid, sucralose, 1 squirt

00.9 Sugar substitute, powdered, 1 packet

00.9 Sugar substitute, powdered, Splenda, 1 packet

00.0 Vinegar, white, 1 tablespoon

01.5 Vinegar, wine, 1 tablespoon

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Low Carbohydrate Fruits, Vegetables, and Nuts

Low carbohydrate fruits, vegetables, and nuts add some micronutrients and fiber without spiking blood sugar and insulin. Some nuts have fat and fiber and are low in carbohydrate but some have too much carbohydrate and are listed in the borderline list. All carbohydrate has to be counted.

Net Carbohydrate in grams, food description, and serving

02.0 Artichoke, 1 large

01.0 Asparagus, 6 spears

00.0 Bean sprouts, 1 cup

00.0 Bok Choy, 1 cup

03.4 Broccoli, 1 cup

05.0 Brussels sprouts, 1 cup

02.2 Cabbage, green, 1 cup

03.0 Cabbage, red, 1 cup

01.5 Cauliflower florets, 6 florets

02.0 Cauliflower, 1 cup

00.8 Celery, 1 stalk

00.8 Chard, 1 cup

02.8 Cucumber, 1 medium size

02.0 Eggplant, 1 cup

03.6 Fennel, 1 cup

03.6 Green beans, 3 ounces

03.6 Green beans, frozen, 3 ounces

06.0 Green beans, canned, 1 cup

04.0 Greens, any kind, 1 cup

05.0 Jícama, 1 cup

04.8 Kale, 1 cup

06.0 Kohlrabi, 1 cup

01.2 Lettuce, 2 cups

02.0 Lettuce, Boston, 1 head

03.0 Lettuce, iceberg, 1 head

01.0 Lettuce, Romaine, 2 cups

03.0 Mushrooms, straw, 1 cup

04.0 Mushrooms, white, boiled, 1 cup

04.0 Mushrooms, white, canned, 1 cup

01.0 Mustard greens, 1 cup

03.0 Nuts, almonds, 24 kernels, 1 ounce

02.0 Nuts, Brazil, 1 ounce, 7 kernels

02.0 Nuts, macadamia, 11 nuts, 1 ounce

01.2 Nuts, pecans, 20 halves, 1 ounce

04.0 Nuts, pumpkin seeds, 142 kernels, 1 ounce

00.9 Nuts, walnuts, 2 tablespoons

05.0 Okra, 1 cup

01.4 Olives, black, 10 medium

01.4 Olives, green, 10 medium

03.4 Pepper, bell, green, 1 medium, 3 inches long

03.4 Pepper, bell, red, 1 medium, 3 inches long

03.4 Pepper, bell, yellow, 1 medium, 3 inches long

01.0 Pickle, dill, 1 ounce

03.0 Pumpkin flowers, 1 cup

00.0 Radishes, 1 radish

04.0 Rhubarb, 1 cup

04.2 Sauerkraut, 1 cup

00.4 Spinach, 1 cup

02.8 Squash, 1 cup

03.0 Swiss chard, 1 cup

04.6 Turnips, 1 cup

04.0 Vegetable mix, California, 1 cup

02.0 Vegetable mix, Chinese, 1 cup

03.3 Zucchini, 1 cup

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Good Fats

Low carbohydrate vegetables do not have fat. Adding fat improves their flavor and their profile but the fat has to be saturated or monounsaturated fats to minimize the consumption of omega-6 oils which is abundant in seed oils. I listed the seed oils below in the list for foods that should not be eaten for reasons other than a high carbohydrate content.

Net Carbohydrate in grams, food description, and serving

00.0 Butter, 1 tablespoon

00.0 Coconut oil, 1 tablespoon

00.4 Cream, heavy, whipping, 1 tablespoon

01.2 Cream, sour, 2 tablespoons

01.5 Creamer, half and half, 15 ml tub

00.0 Fish Oil, 1 pill, 1 gram

00.0 Olive oil, 1 tablespoon

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Borderline Fruits, Vegetables, Nuts, and Other

Fruits in general should not be part of a low carbohydrate because of their high sugar content but some of them are low enough that they can be included in the diet in limited amounts. I call these border line. Some nuts are high enough in carbohydrate to become borderline.

Atkins candy bars do not fit here because their carbohydrate content is high due to the high content of sugar alcohols. Since I do not subtract sugar alcohols from the total carbohydrate to calculate net carbohydrate, they do not fit in this list. For example, the Atkins Chocolate Peanut Bar (60 grams) lists 23 grams of total carbohydrate with 11 grams of fiber, netting 12 grams net carbohydrate per bar if sugar alcohols are not subtracted.

Net Carbohydrate in grams, food description, and serving

03.0 Apricot, 1 medium

05.0 Avocado, 1 medium

02.0 Candy, chewing gum, sugar-free, 1 piece

08.7 Kiwi, 1 fruit

08.0 Leek, 1 regular

03.0 Lemon, 1 regular, 2 inch diameter

03.0 Lemon juice, 1 fluid ounce

05.0 Lime, 1 large, 2 inch diameter

03.0 Lime juice, 1 fluid ounce

06.0 Nuts, almonds, honey roasted, 24 kernels, 1 ounce

09.0 Nuts, cashews, 20 kernels, 1 ounce

11.0 Nuts, cashews, honey roasted, 20 kernels, 1 ounce

06.0 Nuts, peanuts, 1 ounce

07.1 Nuts, pistachios, without shell, 47 kernels, 1 ounce

06.0 Nuts, sunflower seeds, 1 ounce

07.5 Onion, 1 medium head, 2.5 inch diameter

07.0 Prickly pear, sliced, 1 cup

12.6 Pumpkin, canned, 1 cup

09.0 Pumpkin, fresh, 1 cup

07.2 Strawberries, 1 cup

03.2 Tomato, fresh, 1 small

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High Carbohydrate Vegetables and Products

When somebody says "eat fruits and vegetables" I can tell right away that they have no idea of the impact of high sugar fruits or high starch vegetables on blood sugar. My first tendency is to inform them that many fruits have a lot of sugar. If we were to have a conversation I would continue by discussing which vegetables are high on starch.

These vegetables cannot be in the diet.

Net Carbohydrate in grams, food description, and serving

06.0 Beet, 1 medium, 2 inches in diameter

08.7 Carrot, chopped, 1 cup

20.0 Carrot juice, 1 cup

18.0 Mushrooms, shitake, 1 cup

25.0 Parsnip, 1 whole, 9 inches long

07.0 Pickle, sweet, 1 ounce

31.0 Potato, baked, 1 medium

15.0 Potato, chips, 1 ounce bag

19.2 Potato, sweet, 1 unit

27.8 Potato, white, 1 large

22.0 Vegetable chips, 1 ounce

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High Carbohydrate Fruits and Products

Fruits are natural but even without any added sugars, they are too high in carbohydrate.

Net Carbohydrate in grams, food description, and serving

17.0 Apple, 1 medium, 5 ounces

25.0 Applesauce, unsweetened, 1 cup

51.0 Applesauce, sweetened, 1 cup

51.0 Apricot, in syrup, 1 cup

27.0 Banana, 1 regular size, 7 inches

10.8 Blackberries, 1 cup

45.0 Blueberries, frozen, sweetened, 1 cup

15.0 Blueberries, frozen, unsweetened, 1 cup

11.0 Boysenberries, frozen, unsweetened, 1 cup

12.0 Cantaloupe, 1 cup

16.8 Cherries, 1 cup

08.0 Cranberries, 1 cup

23.0 Dates, 5 whole, 1 ounce

07.9 Fig, 1 regular

32.0 Fruit bar, 1 unit

32.0 Fruit drink, cranberry apple, 6 fluid ounces

25.0 Fruit drink, grape, 6 fluid ounces

27.9 Fruit drink, lemonade, 8 fluid ounces

21.0 Fruit drink, orange, 6 fluid ounces

29.0 Fruit juice, apple, 1 cup

43.0 Fruit juice, black cherry, 1 cup

30.0 Fruit juice, boysenberry, 1 cup

36.5 Fruit juice, grape, 1 cup

23.0 Fruit juice, grapefruit, 1 cup

26.0 Fruit juice, orange, 1 cup

34.0 Fruit juice, passion fruit, 1 cup

28.0 Fruit juice, pear, 1 cup

33.0 Fruit juice, pineapple, unsweetened, 1 cup

21.0 Fruit juice, pomegranate, 1 cup

42.0 Fruit juice, prune, 1 cup

30.0 Fruit juice, raspberry, 1 cup

30.0 Fruit juice, tangerine, 1 cup

09.4 Fruit juice, tomato, 1 cup

32.0 Fruit punch, 8.45 fluid ounces

22.0 Grapefruit, pink, 1 cup

22.0 Grapefruit, red, 1 cup

22.0 Grapefruit, white, 1 cup

28.0 Grapes, 1 cup

25.1 Mango, 1 cup

12.0 Melon, cantaloupe, 1 cup

14.4 Melon, honeydew, 1 cup

13.8 Nectarine, 1 medium

16.0 Orange, 1 medium

11.2 Papaya, 1 cup

30.0 Passion fruit, 1 cup

08.9 Peach, 1 medium

44.0 Peach, dried, without added sugar, 1 cup

66.0 Peach, dried, with added sugar, 1 cup

65.0 Peach, in syrup, 1 cup

18.0 Pear, 1 small, 5 ounces

63.0 Pear, in syrup, 1 cup

70.0 Pear, dried, 1 cup

17.4 Pineapple, 1 cup

54.0 Pineapple, canned, in syrup, 1 cup

37.0 Pineapple, canned, in juice, 1 cup

44.0 Plantain, 1 cup

07.8 Plum, 1 medium, 2 inches in diameter

66.0 Plum, canned, in syrup, 1 cup

35.0 Plum, canned, in juice, 1 cup

25.0 Plum, canned, in water, 1 cup

04.9 Pomegranate, 1 cup

56.0 Prune, canned, in syrup, 1 cup

54.0 Prune, dried, 1 cup

20.0 Raisins, seedless, 2 mini-boxes, 1 ounce

06.0 Raspberries, 1 cup

54.0 Raspberries, frozen, sweetened, 1 cup

06.2 Tangerine, 1 medium, 2 inches in diameter

08.0 Tomato, canned, 1 cup

03.5 Tomato sauce, ¼ cup

10.4 Watermelon, 1 cup

33.0 Yam, 1 cup

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High Carbohydrate Grains and Products

Grains are high in starch making their carbohydrate content very high even if they do not contain sugar.

Net Carbohydrate in grams, food description, and serving

48.0 Bagel, blueberry, 3 ounces

45.0 Bagel, honey wheat, 3 ounces

47.0 Bagel, oat bran, 3 ounces

45.0 Bagel, plain, 3 ounces

23.6 Biscuit, plain, 2 inches in diameter

13.0 Bread, a regular slice

26.6 Bread, biscuit, buttermilk, 2 ounces

27.0 Bread, croissant, 1 regular size

21.1 Bread, dinner roll, 1 ounce

27.0 Bread, doughnut, glazed, 1 regular size

14.2 Bread, French, 1 medium slice 5x4x1/2 inches

41.0 Bread, honey bun, 1 bun

13.0 Bread, mixed grain, 1 slice

25.9 Bread, muffin, blueberry, 2 ounces

19.8 Bread, muffin, bran, 2 ounces

29.0 Bread, muffin, corn, 2 ounces

11.0 Bread, oat bran, 1 slice

32.0 Bread, pita, 1 pita 6" diameter

23.0 Bread, pita, whole wheat, 1 pita 6" diameter

12.5 Bread, raisin, 1 slice

19.0 Bread, rice, 1 slice

13.6 Bread, rye, 1 slice

12.0 Bread, sourdough, 1 slice

30.0 Bread, white, 1 roll

14.2 Bread, white, 1 slice

10.7 Bread, whole grain, 1 slice

13.0 Bread, whole wheat, 1 slice

18.0 Breadstick, 1 ounce

20.0 Bun, frankfurter, 1 bun

23.0 Bun, hamburger, 1 bun

29.2 Cake, angel food, 1/12th cake

33.0 Cake, banana, 1 slice

36.0 Cake, brownie, 2.5 ounces

38.0 Cake, chocolate, 3 ounces

39.0 Cake, carrot, 1 slice

34.0 Cake, cupcake, 1.3 ounces

13.0 Cake, pound, 1 slice, 1 ounce

24.0 Cereal, corn flakes, 1 cup

27.6 Cereal, cream of rice, 1 cup

28.8 Cereal, cream of wheat, 1 cup

34.0 Cereal, frosted corn flakes, 1 cup

38.0 Cereal, oat bran, 1 cup

24.0 Cereal, oatmeal, flavored, 1 packet

10.5 Cereal, puffed wheat, 1 cup

38.9 Cereal, raisin bran, 1 cup

22.5 Cereal, rice based, 1 cup

22.0 Cookie, animal crackers, 12 cookies

10.0 Cookie, chocolate chip, 1 cookie, ½ ounce

11.9 Cookie, oatmeal, 1 cookie, ½ ounce

10.1 Cookie, sugar, 1 cookie, ½ ounce

32.0 Corn, 1 cup

18.0 Corn chips, 1 cup

10.6 Corn meal, 2 tablespoons

27.1 Corn muffin, 2 ounces

32.0 Corn, on the cob, 1 regular

21.0 Corndog, 1 unit

17.1 Couscous, ½ cup

24.0 Crackers, saltine, 5 crackers

31.6 Crackers, rye, 5 crackers

24.0 Doughnut, cinnamon, 1 unit, 1.6 ounces

21.0 Doughnut, plain, 1 unit, 1.6 ounces

23.0 Doughnut, powdered sugar, 1 unit, 1.6 ounces

24.5 English muffin, 1 regular size

33.0 French toast, 1 slice

35.0 Grits, 1 cup

19.4 Hominy, 1 cup

17.0 Muffin, bran, 1.5 ounces

20.0 Muffin, corn, 1.5 ounces

17.0 Muffin, plain, 1.5 ounces

28.0 Noodles, egg, 1 cup

24.0 Noodles, Chinese, 1 cup

24.0 Noodles, soba, 1 cup

19.0 Oat bran, cooked, 1 cup

21.2 Oatmeal, 1 cup

22.0 Pancake, 6 inches in diameter

22.0 Party mix, 1 ounce

40.0 Pasta, 1 cup

34.0 Pasta, whole wheat, 1 cup

39.0 Pastry, normal size, 3 ounces

18.0 Pastry, Danish, small, 1.5 ounces

18.0 Pastry, strudel, small, 1.5 ounces

36.0 Pastry, toaster, 2 ounces

19.0 Popcorn, microwave bag, 4.5 cups popped

43.0 Pretzel (soft), 1 regular, 2.2 ounces: 43 grams

25.0 Pretzels, 1 one-ounce

41.2 Rice, brown, 1 cup

43.8 Rice, white, 1 cup

32.0 Rice, wild, 1 cup

38.0 Rice beverage, 1 cup

07.0 Rice cake, plain, 1 cake, 1/3 ounces

25.0 Roll, cinnamon, 1.5 ounces

08.0 Roll, dinner, plain, 1.5 ounces

16.0 Taco shell, 1 ounce

12.0 Tortilla, corn, 6 inch diameter

25.0 Tortilla, wheat flour, 8 inch diameter

18.0 Tortilla chips, 1 ounce bag

17.0 Tortilla shell, 1 shell

25.0 Waffle, 7 inches in diameter

05.2 Wheat germ, 2 tablespoons

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High Carbohydrate Legumes

Legumes are high in vegetable protein but they are also high in starch.

Net Carbohydrate in grams, food description, and serving

38.0 Baked beans, canned, black, 1 cup

31.0 Baked beans, canned, red kidney, 1 cup

25.8 Beans, black, boiled, 1 cup

28.0 Beans, chili, canned, 1 cup

24.0 Beans, fava, mature seeds, boiled, 1 cup

25.0 Beans, great northern, boiled, 1 cup

23.0 Beans, kidney, boiled, 1 cup

26.4 Beans, Lima, mature seeds, boiled, 1 cup

36.2 Beans, navy, mature seeds, boiled, 1 cup

21.0 Beans, pinto, boiled, 1 cup

23.2 Beans, red, boiled, 1 cup

28.0 Black-eyed peas, 1 cup

36.0 Black-eyed peas, canned, 1 cup

33.0 Chickpeas, boiled, 1 cup

18.4 Hummus, 1/2 cup

28.4 Lentils, 1 cup

23.0 Peas, green, canned, 1 cup

15.0 Peas, green, fresh, 1 cup

15.0 Peas, green, frozen, 1 cup

12.0 Peas, snap, 1 cup

07.0 Peas, snow, 1 cup

40.0 Peas, split, 1 cup

12.4 Soybeans, 1 cup

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High Carbohydrate Sauces and Additives

Many sauces are sold with added sugar, flour, or other foods with carbohydrate.

Net Carbohydrate in grams, food description, and serving

03.6 Barbeque sauce, 2 tablespoons

04.0 Catsup, 1 tablespoon

02.0 Dip, avocado, 1 tablespoon

02.0 Dip, bean, 1 tablespoon

03.0 Gravy, ¼ cup

05.0 Jam, 1 teaspoon

04.0 Ketchup, 1 tablespoon

06.0 Peanut butter, 2 tablespoons

04.0 Relish, dill, sweetened, 1 tablespoon

03.0 Salad dressing, French, 1 tablespoon

05.0 Salad dressing, honey mustard, 1 tablespoon

02.4 Salad dressing, thousand island, 1 tablespoon

09.0 Sauce, Alfredo, ½ cup

04.0 Sauce, barbecue, 1 tablespoon

13.1 Sauce, cranberry, 2 tablespoons

11.0 Sauce, enchilada, ¼ cup

07.0 Sauce, marinara, ½ cup

12.0 Sauce, pasta, ½ cup

03.0 Sauce, pesto, ¼ cup

03.0 Sauce, pizza, ¼ cup

04.0 Sauce, steak, 1 tablespoon

02.0 Sauce, stir-fry, 1 tablespoon

15.5 Sauce, sweet and sour, ¼ cup

02.0 Sauce, tomato, 1 tablespoon

05.7 Teriyaki sauce, 2 tablespoons

02.7 Vinegar, balsamic, 1 tablespoon

03.0 Vinegar, rice, 1 tablespoon

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High Carbohydrate Drinks

A friend told me that if the diet eliminated beer, he could not do it. He changed his mind after a short visit to the hospital caused by his obesity.

Net Carbohydrate in grams, food description, and serving

07.0 Beer, light, 12 fluid ounces

13.0 Beer, regular, 12 fluid ounces

13.0 Buttermilk, 1 cup

21.0 Cider, 12 fluid ounces

04.0 Cocktail, bloody Mary, canned, 4.5 fluid ounces

32.0 Cocktail, daiquiri, canned, 6.8 fluid ounces

61.0 Cocktail, piña colada, canned, 6.8 fluid ounces

24.0 Cocktail, tequila sunrise, canned, 6.8 fluid ounces

28.0 Cocktail, whisky sour, canned, 6.8 fluid ounces

25.0 Cocktail, margarita, 8 fluid ounces

08.0 Coconut milk, 1 cup

07.0 Coffee, cappuccino, 8 fluid ounces

09.0 Coffee, latte, 8 fluid ounces

22.0 Coffee, mocha, 8 fluid ounces

34.0 Eggnog, 6 fluid ounces

45.0 Energy drink, 8 fluid ounces

38.0 Iced tea, sweetened, 12 fluid ounces

39.0 Milk, chocolate, 12 fluid ounces

20.0 Milk, low fat, 0%, 12 fluid ounces

19.0 Milk, low fat, 1%, 12 fluid ounces

18.0 Milk, low fat, 2%, 12 fluid ounces

17.0 Milk, whole, 12 fluid ounces

42.0 Protein drink, 8 fluid ounces

39.0 Soft drink, cola flavor, 12 fluid ounces

37.0 Soft drink, lemon lime, 12 fluid ounces

39.0 Soft drink, regular with sugar, 12 fluid ounces

23.0 Soy beverage, 1 cup

20.0 Sports and nutrition drinks, 12 fluid ounces

38.0 Tea, sweet, bottled, 12 fluid ounces

05.5 Vegetable juice, 1 cup

20.0 Water, sparkling, with sugar added, 1 cup

36.0 Wine cooler, 12 fluid ounces

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Alcoholic Drinks

Alcohol is fuel. If I want to burn fat, I cannot drink alcohol. Many alcoholic beverages were eliminated due to their large carbohydrate content. These drinks are eliminated here due to their alcohol content.

Net Carbohydrate in grams, food description, and serving

03.0 Beer, low carb, 12 fluid ounces

00.0 Hard liquors, non-sweet, 1 fluid ounce

02.0 Wine, champagne, dry, 4 fluid ounces

02.0 Wine, red, dry, 4 fluid ounces

04.0 Wine, sweet, 4 fluid ounces

02.0 Wine, white, dry, 4 fluid ounces

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High Carbohydrate Sweet Foods

The total amount of sugar in the blood when it is at a healthy level is 4 grams in 5 liters of blood. This is about 1 teaspoon. A candy bar with 50 grams of sugar is a shock of 12 teaspoons of sugar to a system that wants to be stable with only 1 teaspoon.

Net Carbohydrate in grams, food description, and serving

50.0 Candy, chocolate, 1 bar, 2.8 ounces

17.0 Candy, chocolate, 1 ounce

07.0 Candy, chewing gum, not sugar free, 1 piece

26.0 Candy, jelly beans, 1 ounce

62.0 Chocolate bar, 5 ounces

12.0 Chocolate chips, semisweet, 2 tablespoons

26.0 Chocolate, hot, 8 fluid ounces

25.0 Chocolate milk, 1 cup

16.0 Honey, 1 tablespoon

12.0 Molasses, 1 tablespoon

04.5 Sugar, brown, 1 teaspoon

04.2 Sugar, white, 1 teaspoon

10.0 Syrup, coffee, 1 tablespoon

14.0 Syrup, maple, 1 tablespoon

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High Carbohydrate Processed Foods

These are processed foods that contain high amounts of carbohydrate.

Net Carbohydrate in grams, food description, and serving

19.0 Beef substitute, 1 patty, 2.5 ounces

35.0 Burrito, bean and cheese, 1 burrito

06.0 Catfish, breaded, 3 ounces

06.0 Cream substitute, 1 tablespoon

31.0 Energy bars, 1.2 ounces

26.0 Granola bar, 1.2 ounces

41.0 Pizza, 1 slice, 4.5 ounces

30.0 Protein bar, 2.0 ounces

15.4 Soup, black bean, 1 cup

08.6 Soup, chicken noodle, 1 cup

08.0 Soup, chicken vegetable, 1 cup

11.0 Soup, chili beef, 1 cup

15.0 Soup, cheese, 1 cup

15.3 Soup, clam chowder, 1 cup

19.0 Soup, corn chowder, 1 cup

16.0 Soup, cream of broccoli, 1 cup

23.0 Soup, cream of corn, 1 cup

15.0 Soup, cream of mushroom, 1 cup

24.0 Soup, green pea, 1 cup

20.0 Soup, lentil, 1 cup

10.3 Soup, minestrone, 1 cup

08.0 Soup, mushroom, 1 cup

07.2 Soup, onion, without bread, 1 cup

26.0 Soup, split pea, 1 cup

19.0 Soup, tomato, 1 cup

09.0 Soup, vegetable, 1 cup

13.0 Soup, vegetable beef, 1 cup

37.0 Sports and nutrition bars, 1 bar

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High Carbohydrate Desserts

Desserts usually contain sugar, flour, or both.

Net Carbohydrate in grams, food description, and serving

48.0 Cobbler, apple, 1/8 slice

35.0 Cobbler, peach, 1/8 slice

35.6 Ice Cream, 1 cup

54.0 Milkshake, vanilla, 12 fluid ounces

55.3 Pie, apple, 1/8th slice of a 9" pie

52.0 Pie, lemon, 1/8th of a 9" pie

64.0 Pie, pecan, 1/8th of a 9" pie

41.0 Pie, pumpkin, 1/8th of a 9" pie

51.0 Pie, snack, 4 ounces

24.0 Pudding, banana, 4 ounces

26.0 Pudding, chocolate, 4 ounces

28.0 Pudding, lemon, 4 ounces

20.0 Pudding, rice, 4 ounces

23.0 Pudding, tapioca, 4 ounces

25.0 Pudding, vanilla, 4 ounces

70.0 Rhubarb, with sugar, 1 cup

11.0 Yogurt, plain, 1 cup

17.0 Yogurt, low fat, 1 cup

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Food to Avoid for Other Reasons

I avoid artificial coffee creamers because I have real cream. Tofu and soy products damage the brain. Seed oils should be avoided due to their high content of omega-6 oils, which are believed to contribute to inflammation.

Net Carbohydrate in grams, food description, and serving

01.5 Creamer, non-dairy, 15 ml tub

01.9 Luncheon meat substitute, soy based, 1 slice, 1 ounce

02.2 Tofu, firm, 4 ounces

00.0 Oil, canola (28% omega-6)

00.0 Oil, corn (59% omega-6)

00.0 Oil, cottonseed (53% omega-6)

00.0 Oil, grapeseed (73% omega-6),

00.0 Oil, hemp (79% omega-6)

00.0 Oil, peanut (32% omega-6)

00.0 Oil, safflower (75% omega-6)

00.0 Oil, sesame (43% omega-6)

00.0 Oil, soybean (58% omega-6)

00.0 Oil, sunflower (69% omega-6)

00.0 Oil, walnut (63% omega-6)

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The Menu Recipes

The menu entries are hyperlinked to the title of the recipes. When it is time to eat, I look at the menu to pick something to eat and I click on the menu entry to go to the recipe. If I do not like it, I click on the title of the recipe or the (Back to Top) link to go back to the Table of Contents to pick another recipe. If I like it, I review the recipe to remember how to cook it. I take the ingredients out of the refrigerator and start cooking. I have added the quantities of the ingredients in the body of the recipes because I like to see the quantities at the moment of making the recipe without having to go back to the ingredient list.

In the 2019 revision I changed the order of the recipes from an alphabetical order to the sequence of the menu. I have also improved (Back to Top) links to return to the Table of Contents.

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Drink Recipes

The most important drink is water. Water from the tap or from a bottle without added ingredients is the best drink in the world. I aim for quart of water of fresh water every day on top of all the other drinks.

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Water

1 serving. 1 minute to prepare. 0 minutes to cook. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

I drink fresh water from the faucet instead of cold water from the refrigerator in order to be able to chug it. At home, I fill up a sixteen-ounce plastic cup with tap water and chug it in the bathroom before exiting to get dressed. At the office I use a one half liter (16.9 fluid ounces) plastic bottle the whole week. I open a new water bottle on Monday, refill it throughout the week, and throw away the empty plastic bottle on Friday afternoon before leaving the office. I refill it at the water fountain but the water is too cold to chug it. I take it to my desk and let it sit until it reaches room temperature.

1 water bottle (16.9 fluid ounces)

1. Open **1 water bottle (16.9 fluid ounces).**

2. Chug the water.

3. Go back to sip coffee or a drink with flavor but zero net carbohydrate.

4. Refill the water bottle.

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Hot Coffee with Half-and-Half Cream

1 serving. 1 minute to prepare. 5 minutes to heat and drip. 4 ingredients. Easy.

5.0 grams of net carbohydrate per serving.

I make coffee in a Bialetti drip coffee filter holder that I place on top of a 2 cup mug or a 16-fluid-ounce paper cup.

1.5 cups water

2 tablespoons ground coffee

1 Splenda squirt

0.5 cups half-and-half cream

1. Put **1.5 cups water** in a measuring glass cup in the microwave until it starts boiling, about 3 minutes.

2. Place the Bialetti filter holder on top of a 16-fluid-ounce paper cup and insert a coffee drip filter.

3. Put **2 tablespoons ground coffee** in the filter.

4. When the water starts to boil, remove the measuring cup from the microwave oven and pour the water slowly being careful of getting all the ground coffee wet.

5. When all the water has dripped, in about 1 minute, remove the coffee holder from the cup of coffee and place in a kitchen cup to finish dripping.

6. Add **1 Splenda squirt.**

7. Add **0.5 cup half-and-half cream.**

8. Stir.

9. Place a lid on the cup to take it to the car.

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Creamed Coffee

1 serving. 1 minute to prepare. 5 minutes to heat and drip. 4 ingredients. Easy.

4.5 grams of net carbohydrate per serving.

I make a cup of coffee with half-and-half cream and Splenda in the morning before leaving my apartment. If I am hungry, in a rush, and I do not have time to cook something, I will make the coffee with heavy cream. At home, I use a Bialetti filter holder and filter. The worst thing that I could do to my coffee would be to add a regular liquid sweetener creamer. They come in several tempting flavors, like hazelnut and French vanilla, but they contain 5 grams of sugar per tablespoon. Since I use half a cup of the creamer, a commercial creamer would add 40 grams of carbohydrate (8 tablespoons), almost the same amount of carbohydrate of a regular soda. The heavy cream that I put in my coffee gives my coffee a great creamy flavor and only adds 4.5 grams of carbohydrate. I use liquid Splenda to sweeten it, adding 0.0 grams of carbohydrate by using a Splenda squirt instead of 0.9 grams of sugar that would come in a Splenda packet. This coffee is my version of Bullet Proof Coffee because of the amount of heavy cream. I tried butter and coconut oil in my coffee but they do not dissolve well. I did not like them. A half cup of heavy cream contains 48 grams of fat, making it a significant contributor to the fat needs of the day.

1.5 cups water

2 tablespoons ground coffee

1 Splenda squirt

0.5 cup heavy cream

1. Put **1.5 cups water** in a measuring glass cup in the microwave until it starts boiling, about 3 minutes.

2. Place the Bialetti filter holder on top of a 16-fluid-ounce paper cup and insert the coffee drip filter.

3. Put **2 tablespoons ground coffee** in the filter.

4. When the water starts to boil, remove the measuring cup from the microwave oven and pour the water slowly being careful of getting all the ground coffee submerged and giving time for room to pour all the water.

5. When all the water has dripped, in about 1 minute, remove the coffee holder from the cup of coffee and place in a kitchen cup to finish dripping.

6. Add **1 Splenda squirt.**

7. Add **0.5 cup heavy cream.**

8. Stir.

9. Place a lid on the cup to take to the car.

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Office Coffee

1 serving. 1 minute to prepare. 2 minutes to brew. 4 ingredients. Easy.

2.0 grams of net carbohydrate per serving.

In the office, I sip coffee with half-and-half cream and Splenda. I have a Keurig coffee maker in my desk that makes one cup at a time. I have Land-of-Lakes Mini Moo's Half-and-Half creamer tubs (15 ml) listed 0.5 grams of carbohydrate. They are convenient to have in my office because they do not require refrigeration. I use 2 tubs per 10-ounce cup of coffee.

10 fluid ounces water

1 Keurig K-cup pod

2 Land-o-Lakes Mini-Moos Half-and-Half tubs

1 Splenda squirt

1. Pour **10 fluid ounces water** in the Keurig water receptacle.

2. Put **1 Keurig K-cup pod** in the holder. When the water has poured in, close the water receptacle and turn on the coffee maker. Close the coffee lid.

3. Push the brew button. Since it takes 2 minutes to get the water hot, do the following steps in less than 2 minutes.

4. Place a sleeve in an empty cup to allow picking it up hot.

5. Shake **2 Land-o-Lakes Mini-Moos Half-and-Half tubs** and empty them in the empty 12-ounce cup.

6. Add **1 Splenda squirt.**

7. Place the cup under the spout.

8. When the coffee maker finishes brewing, remove the cup of coffee from the brewer and stir.

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Beef Broth

1 serving. 1 minute to prepare. 0 minutes to mix. 2 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

In the office, I can have beef broth just by mixing broth powder with hot water.

10 fluid ounces water

1 tablespoon beef broth powder

1. Pour **10 fluid ounces water** in the Keurig water receptacle and close the lid. Turn on the coffee maker.

2. Remove the used Keurig K-cup pod if it is in the holder. Close the holder.

3. Push the brew button. Since it takes 2 minutes to heat up, I have to do the following steps in less than 2 minutes.

4. Place a sleeve in an empty cup to allow picking it up hot.

5. Place **1 tablespoon beef broth powder** in the empty 12-ounce cup.

7. Place the cup under the spout.

8. When the coffee maker finishes spewing the hot water out, remove the cup of coffee from the brewer and stir.

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Bottled Diet Green Iced Tea

1 serving. 1 minute to prepare. 0 minutes to cook. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

My favorite drink at restaurants used to be iced tea. I used to order unsweetened tea and add 1 packet of Splenda, which I would count as 1 gram of sugar. When I stopped having liquids with lunch, I switched to water to avoid the extra cost since I would only take a couple of sips anyway. At home I was occasionally having bottled diet green iced tea until I found out how to make a cold brew. I had to buy diet green tea made from green tea because diet bottled black tea is hard to find.

1 bottle diet green tea (16.9 fluid ounces).

1. Take **1 bottle diet green tea (16.9 fluid ounces)** out of the refrigerator.

2. Open it.

3. Drink it at your leisure.

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Cold Brew Diet Iced Tea

1 serving. 0 minutes to prepare. 1 minute to serve. 2 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

Unsweetened tea made at home is inexpensive and healthy. The problem is the time it takes to prepare. I used to wait for a few minutes for the water to boil, a few minutes for the tea to brew, and then a few minutes more for the ice to cool it down. I solved the waiting problem by going to a cold brew. It takes 24 hours but it requires minimum time of preparation. The cold brew tea has the advantage that it does not require ice when serving.

1.5 cups unsweetened cold brew tea

1 liquid stevia squirt

1. Pour **1.5 cups unsweetened cold brew tea** in a tall glass.

2. Add **1 liquid stevia squirt.**

3. Mix with a spoon.

4. Drink.

To do a cold brew:

3 serving. 5 minutes to prepare. 24 hours to brew. 2 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

Always do the cold brew in the refrigerator to avoid any spoilage outside or in the sun tea method.

1 quart water

4 tea bags

1. Use **1 quart water** to fill a 1-quart pitcher that has a lid. Let go about ½ cup of water to make room for the tea bags.

2. Place **4 tea bags** in the pitcher, one at a time, with the bags touching the water and the strings coming outside of the pitcher.

3. Pour a little bit of more water slowly to make sure the tea bags are wet and in the water.

4. Put a lid in the pitcher and place in the refrigerator for at least 24 hours.

5. After 24 hours, remove the tea bags using the strings and place them in a bowl next to the tea before throwing them in the trash.

6. Put the lid back on the pitcher and put the pitcher back in the refrigerator.

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Iced Coffee

1 serving. 2 minutes to prepare. 2 minutes to drip. 5 ingredients. Easy.

1.6 grams of net carbohydrate per serving.

I used to have iced coffee very often when I had a 10-cup coffee maker that would shut down automatically after one hour and I could use the left over coffee at room temperature at noon. I would fill a glass with ice, add 1 Splenda squirt, add 1 tablespoon heavy cream, and fill up the glass with room temperature coffee. I would move the ice up and down with a small spoon to mix well. This is a cold drink with 0.4 grams of net carbohydrate compared to the 39 grams of sugar contained in a 12 fluid-ounces sugar drink. If I wanted iced coffee today, I would have to make coffee in a drip coffee maker in a 2 cup mug or in a 16- fluid-ounce paper cup in the same way I make hot coffee and then pour it on ice. Since I learned how to make cold brew iced tea, I do not have iced coffee very often.

1.5 cups water

2 tablespoons ground coffee

1 Splenda squirt

0.5 cups half-and-half cream

1 glass of ice cubes

1. Put **1.5 cups water** in a measuring glass cup in the microwave until it starts boiling, about 3 minutes.

2. Place the Bialetti filter holder on top of a 16-fluid-ounce paper cup and install the coffee drip filter.

3. Put **2 tablespoons ground coffee** in the filter.

4. When the water starts to boil, remove it from the microwave oven and pour it slowly being careful of getting all the ground coffee submerged and giving time for room to pour all the water.

5. When all the water has dripped, in about 1 minute, remove the coffee holder from the cup of coffee and place in a kitchen cup to finish dripping.

6. Add **1 Splenda squirt.**

7. Add **0.5 cup half-and-half cream.**

8. Stir.

9. Fill **1 glass with ice cubes.**

10. Pour the coffee slowly on the ice not letting the hot coffee touch the sides of the glass.

11. Use a spoon to move the ice up and down to mix.

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Hot Tea

1 serving. 1 minute to prepare. 3 minutes to brew. 3 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

I had been substituting tea for coffee every once in a while. I have enjoyed Earl Gray, Green, Black, Chai Vanilla, Chamomile, Mint, and other teas with flavor but coffee is my preference. Stevia is recommended as a substitute sweetener. I can use stevia in tea because it has a slight herbal flavor but I did not like its flavor in my coffee, in which I use Splenda.

10 fluid ounces water

1 tea bag

1 stevia squirt

1. Put **10 fluid ounces water** in the Keurig water receptacle and close the lid. Turn on the coffee maker.

2. Open the pod holder and remove the used pod. Close the holder without adding a coffee pod.

3. Push the brew button. It will take 2 minutes to brew. Prepare the empty cup in the next instruction and place it under the spout in less than 2 minutes, the time it takes for the hot water to start coming out.

4. Add **1 tea bag** to the empty cup and place under the spout.

5. When the water finishes pouring out, remove the cup of tea from the brewer and let it steep for several minutes.

6. Remove the tea bag and throw it in the trash.

7. Add **1 stevia squirt** and stir.

Variations:

• Shake **2 Land-o-Lakes Mini-Moos Half-and-Half tubs** and empty them in the tea if the flavor is vanilla chai.

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Diet Soda

1 serving. 0 minutes to prepare. 0 minutes to cook. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

Water is better than diet soda but diet soda is better than soda with sugar. There is some negative literature on the effects of the chemicals of diet soda but the long term consequences are far less certain than the immediate ill effects of sugar. I prefer fresh water to diet soda but if I am in a place where there is no water available and the choice is between diet and regular soda, I will have a diet soda.

1 can of cold diet soda (12 ounces).

1. Open **1 cold can of diet soda (12 ounces).**

2. Drink it.

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Limeade with Splenda

1 serving. 1 minute to prepare. 0 minutes to cook. 3 ingredients. Easy.

5.1 grams of net carbohydrate per serving.

One medium size lime (2-inch diameter) has a high carbohydrate content compared to the zero carbohydrate drinks available but sometimes I have half a lime left over from a fish dinner and it has to be eaten. I make limeade with green limes. In Mexico I would call it lemonade because in Mexico, the green limes are called lemons and the lemons from the USA, the yellow kind, are nonexistent.

6 ice cubes

1/2 medium lime (2-inch diameter)

1 squirt stevia liquid

1 cup water

1. Place **6 ice cubes** or more to fill a large drinking glass.

2. Squeeze **1/2 medium lime (2-inch diameter)** on the ice using a lime juicer.

3. Add **1 squirt stevia liquid.**

4. Fill with **1 cup water** or more. Use a teaspoon to lower the ice in the water a couple of times for the juice and stevia to dissolve in the water.

5. Drink it.

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Breakfast Recipes

Since eggs have a low carbohydrate content (0.6 net carbs per one large 50 gram egg), they are a good choice for breakfast.

Since I like eggs, I can have them with anything that does not have carbohydrate or that has less than 6 grams of carbohydrate.

Fiber is low in a low carbohydrate breakfast so it is not a bad idea to add low carbohydrate vegetables that have fiber, such as avocados, tomatoes, onions, spinach, broccoli, zucchini, or mushrooms.

My favorite breakfast is three over easy eggs with one raw Roma tomato and a chopped onion slice.

I used to have three eggs for breakfast every day when I was working from home. Now I work at an office and I can have eggs only on weekends.

On weekdays, I will have a snack from the list below, usually creamed coffee, a sausage link, or an avocado.

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Over Easy Eggs with Bacon

1 serving. 3 minutes to prepare. 5 minutes to cook. 4 ingredients. Easy.

2.1 grams of net carbohydrate per serving.

This is a good breakfast to enter into a fat burning metabolism and to not be hungry until dinner.

6 half slices bacon

1 tablespoon butter

3 eggs

3 shakes salt

1. Use kitchen scissors to cut a bacon package in half.

2. Place a clean paper napkin in a microwave-safe 10-inch flat plate.

3. Spread **6 half slices bacon** on the napkin without touching each other.

4. Place another napkin on top of the bacon.

5. Microwave in high for 1 minute for plump. Add 30 seconds for crispy.

6. Put **1 tablespoon butter** in a 10-inch non-stick skillet and place it over high heat. When the butter starts to sizzle, turn off the heat, swirl the pan to spread the butter until it is all melted, and place the pan in a cold burner to avoid burning the butter.

7. Take **3 eggs** out of the refrigerator.

8. Tap one egg on top of the pan using the edge of the turner. Open the shell with both hands and drop the egg in the skillet. Repeat for the other two eggs.

9. Return the pan to the hot burner and turn on to high.

10. When the eggs start to bubble, lower the heat to low.

11. When the white of the eggs is cooked all around the yolks, separate the eggs with a turner by cutting out each egg leaving egg white around the three egg yolks.

12. Slide the turner below one egg until the egg is totally on top. Flip the egg to cook the top. Repeat for the other eggs.

13. Cook the other side 5 seconds for over easy, 10 seconds for over medium, or 30 seconds for a cooked yolk. Break the yolks with the turner after flipping for fully cooked yolks if desired.

14. Slide the eggs on a serving plate.

15. Season the eggs with **3 shakes salt.**

16. Remove the top napkin from the bacon plate and pick the bacon with kitchen tongs and place it in the serving plate next to the eggs.

17. Save the rest of the raw bacon in a 1-quart Ziploc bag in the refrigerator. A bacon package cut in half fits justly in a 1-quart bag.

Variations:

• Add **3 shakes black pepper** on top of the eggs after the salt.

• Spoon **3 tablespoons of salsa** in the pan and return the pan to the heat. Raise to high heat. When the salsa starts to bubble, use the turner to spread and warm uniformly. Pour one third of the salsa on top of each egg. Turn off the heater and place the empty pan in a cold burner.

• For presentation, instead of sliding the eggs into the serving plate, they can be picked up individually and flipped over to show the over easy cooked side.

• Use **beef tallow or lard** instead of butter if they are available from previous cooking.

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Scrambled Eggs with Cheddar Cheese

1 serving. 1 minute to prepare. 4 minutes to cook. 4 ingredients. Easy.

1.8 grams of net carbohydrate per serving.

These eggs can be made with cheese as an omelet but it easier just to throw the cheese on top of eggs that have been scrambled.

1 tablespoon unsalted butter

3 eggs

3 shakes salt

2 slices cheddar cheese (2 ounces)

1. Place **1 tablespoon unsalted butter** in a 10-inch non-stick skillet over high heat. When the butter starts to sizzle, pick up the pan and swirl it to distribute the butter until it is all melted covering the bottom of the pan. Turn the heat off and place the pan in a cold burner.

2. Take **3 eggs** out of the refrigerator. Tap one egg on top of the pan using the edge of the turner. Open the shell with both hands and drop the egg in the skillet. Repeat for the other two eggs.

3. Season with **3 shakes salt.**

4. Place the pan in the hot burner and set the heat to high. Break the yolks using a heat-resistant rubber turner and scramble. Keep on scrambling by scraping the cooked egg from the bottom of the pan and mixing it with the raw egg on top until they are cooked to the desired consistency, usually soft but without any liquid, about 5 minutes.

5. Transfer the eggs to a microwave-safe serving plate. Place the pan in a cold burner and turn off the heat.

6. Place **2 slices cheddar cheese (2 ounces)** on top tearing the slices as necessary to cover all the egg in a single layer. Place any left-over cheese on the plate next to egg in a single layer. It will melt and be available to be eaten.

7. Place the plate in a microwave oven for 30 seconds in high power to melt the cheese.

8. Serve warm.

Variations:

• Add **3 shakes black pepper** to the eggs before scrambling if desired.

• Add **1 tablespoon heavy cream** to the eggs before scrambling if a more creamy texture is desired.

• Add **1 grab shredded cheddar cheese (1 ounce)** to the eggs before scrambling.

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Scrambled Eggs with Cream Cheese

1 serving. 1 minute to prepare. 4 minutes to cook. 4 ingredients. Easy.

1.8 grams of net carbohydrate per serving.

This a variation with the cream cheese mixed with the eggs to make creamed flavored scrambled eggs.

1 tablespoon unsalted butter

3 eggs

3 shakes salt

1/4 package cream cheese (2 ounces)

1. Place **1 tablespoon unsalted butter** in a 10-inch non-stick skillet over high heat. When the butter starts to sizzle, pick up the pan and swirl it to distribute the butter until it is all melted covering the bottom of the pan. Turn the heat off and place the pan in a cold burner.

2. Take **3 eggs** out of the refrigerator. Tap one egg on top of the pan using the edge of the turner. Open the shell with both hands and drop the egg in the skillet. Repeat for the other two eggs.

3. Season with **3 shakes salt.**

4. Add **1/4 package cream cheese (2 ounces)** by cutting thin slices with a knife from the cream cheese block and dropping them on top of the eggs using the turner to remove the cheese from the knife.

5. Place the pan in the hot burner and set the heat to high. Break the yolks using a heat-resistant rubber turner and scramble. Keep on scrambling by scraping the cooked egg from the bottom of the pan and mixing it with the raw egg on top until they are cooked to the desired consistency, usually soft but without any liquid, about 5 minutes.

6. Transfer the eggs to a microwave-safe serving plate. Place the pan in a cold burner and turn off the heat.

7. Serve warm.

Variations:

• Add **3 shakes black pepper** to the eggs before scrambling if desired.

• Add **1 tablespoon heavy cream** to the eggs before scrambling if a more creamy texture is desired.

• Add **2 thin slices cream cheese (1 ounce)** on top of the eggs. Place in the microwave oven for 30 seconds on high to melt the cheese on top.

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Over Easy Eggs on Ham Slices Topped with Salsa

1 serving. 3 minutes to prepare. 5 minutes to cook. 4 ingredients. Easy.

4.8 grams of net carbohydrate per serving.

This is my low carbohydrate version of "Huevos Rancheros" (Eggs ranch style). Using ham slices instead of corn tortillas brings the net carbohydrate count below the 6 grams limit for breakfast.

3 thin ham slices (3 ounces)

1 tablespoon unsalted butter

3 eggs

3 tablespoons of salsa

1. Spread **3 thin ham slices** in a microwave-safe serving plate with minimum overlap, cover with a kitchen napkin, and heat on high for 30 seconds.

2. Place **1 tablespoon unsalted butter** in a 10-inch non-stick skillet on high heat. When the butter starts to sizzle, swirl the pan to spread the butter until it is all melted and covering the bottom. Turn off the heat and place the pan in a cold burner to avoid burning the butter.

3. Take **3 eggs** out of the refrigerator.

4. Tap one egg on top of the buttered pan using the edge of the turner. Open the shell with both hands and drop the egg in the skillet. Repeat for the other two eggs. Move the pan to the hot burner and set the heat to high.

5. When the eggs start to bubble, turn the heat to low.

6. When the eggs white is cooked all around, separate the eggs with the turner.

7. Slide the turner below one egg until the egg is totally on top. Flip the egg to cook the top. Repeat for the other eggs.

8. Cook the other side 5 seconds for over easy, 15 seconds for over medium, or 30 seconds for a fully cooked yolk. Break the yolks with the turner after flipping if fully cooked yolks are desired.

9. Remove the paper napkin from the ham slices. Slide the eggs on top of ham slices. Place the pan in a cold burner.

10. Spoon **3 tablespoons salsa** in the pan and return the pan to high heat. When the salsa starts to bubble, use the turner to spread the salsa and warm uniformly. Pour one third of the salsa on top of each egg.

11. Turn the burner off and place the empty pan in a cold burner.

12. Cut the eggs and pick a bite with a fork making sure that it has ham, egg, and salsa.

Variations:

• Add **3 shakes salt.**

• Add **3 shakes pepper.**

• Use **1 tablespoon bacon fat instead of butter.**

• For presentation, instead of sliding the eggs into the serving plate, they can be picked up individually and flipped over to show the over easy cooked side and placed centered in each ham slice.

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Scrambled Eggs with Mushrooms

1 serving. 1 minute to prepare. 4 minutes to cook. 4 ingredients. Easy.

1.8 grams of net carbohydrate per serving.

I can buy pre-sliced mushrooms and save one step. I use 2 tablespoons of butter because the mushrooms will absorb some.

2 tablespoons unsalted butter

1 layer sliced mushrooms (1 ounce)

6 shakes salt

3 eggs

1. Place **2 tablespoons unsalted butter** in a 10-inch non-stick skillet over high heat. When the butter starts to sizzle, pick up the pan and swirl it to distribute the butter until it is all melted covering the bottom of the pan. Turn the heat off and place the pan in a cold burner.

2. Place **1 layer sliced mushrooms (1 ounce)** in the pan and return to high heat. When the mushrooms start to sizzle, turn the heat off and place the pan in a cold burner.

3. Turn the mushrooms over using kitchen tongs to start cooking the other side.

4. Season with **3 shakes** salt.

5. Place the pan on the hot burner on high heat. When the mushrooms start sizzling again, turn the heat off again and place the pan in a cold burner again.

6. Take **3 eggs** out of the refrigerator. Tap one egg on top of a mixing bowl using the edge of a fork. Place the fork down and open the shell with both hands and drop the egg in the bowl. Place the shells in an empty slot in the egg container to be discarded later. Repeat for the other two eggs.

7. Add **3 shakes salt.**

8. Beat the eggs with the fork until mixed. Set aside.

9. Place the pan on the hot burner with heat high.

10. Pour the eggs on the mushrooms and scramble using a heat-resistant rubber turner. Keep on scrambling by scraping the cooked egg from the bottom of the pan and mixing it with the raw egg on top until the eggs are cooked to the desired consistency, about 5 minutes.

11. Transfer to a serving plate.

12. Place the pan in a cold burner and turn off the heat.

Variations:

• Add **3 shakes black pepper** to the eggs before scrambling if desired.

• Add **1 tablespoon heavy cream** to the eggs before scrambling if a more creamy texture is desired.

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Eggs Poached in Creamed Spinach

1 serving. 2 minutes to prepare. 5 minutes to cook. 4 ingredients. Easy.

3.2 grams of net carbohydrate per serving.

Canned spinach is inexpensive. I prefer the taste of fresh spinach but the cost and convenience of canned spinach makes this breakfast worthwhile.

1/2 cup heavy cream

2 slices cream cheese (1 ounce)

1 can spinach (14.5 ounces)

3 eggs

1. Heat **1/2 cup heavy cream** in a 10-inch non-stick skillet over high heat.

2. Add **2 slices cream cheese (1 ounce)** before the heavy cream starts to boil.

3. When the heavy cream starts to boil, turn off the heat and place the pan in a cold burner. Mix well with a turner to dissolve the cream cheese in the heavy cream.

4. Open **1 can spinach (14.5 ounces)** out and empty it on the pan without draining. Place the pan on high heat.

5. Mix the spinach with the cream. When the liquid starts to boil, turn off the heat and place the pan in a cold burner. Distribute the spinach flat in the pan. Mark three holes in the spinach to drop three eggs.

6. Take **3 eggs** out of the refrigerator and crack one in each one of the holes.

7. Cover and simmer in medium heat until the eggs are white on top.

8. When the eggs are white on top, turn the heat off. When the cream stops bubbling, cut the spinach with the spatula into three portions with each portion containing one whole egg and spinach all around.

9. Slide the spatula below the spinach of one egg and transfer it to a serving plate leaving the extra liquid behind. Repeat for the other eggs.

Variations:

• Add **3 shakes ground nutmeg** to the heavy cream after the cream cheese.

• Add **3 shakes peppe** r to the heavy cream after the cream cheese.

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Scrambled Eggs with Tomatoes, Onions, and Green Bell Peppers

1 serving. 5 minutes to prepare. 5 minutes to cook. 6 ingredients. Easy.

5.3 grams of net carbohydrate per serving.

Eggs Mexican Style ("Huevos a la Mexicana") is an all-time favorite breakfast in Mexico. The net carbohydrate content is almost 6.0 gram because of the contribution of the Roma tomato but since I usually do not eat them until noon, I have ample room in the 12.0 gram net carbohydrate budget for lunch.

1 tablespoon unsalted butter

1 small Roma tomato (123 grams)

1 half slice onion

1 side green bell pepper

6 shakes salt

3 eggs

1. Place **1 tablespoon unsalted butter** in a 10-inch non-stick skillet over high heat. When the butter starts to sizzle, pick up the pan and swirl it to distribute the butter until it is all melted covering the bottom of the pan. Turn the heat off and place the pan in a cold burner.

2. Take **1 small Roma tomato (123 grams)** out of the refrigerator, wash it with cold water, and place it in a vegetable cutting table. Cut a slice on the stem end to remove the stem. Continue cutting in slices. Dice the end slice by cutting it in four pieces. Take two slices and cut them in thirds. Turn them 90 degrees and cut then in thirds again. Repeat for all slices. Make four cuts around the stem point in the stem slice to maximize the tomato utilization. Throw away the stem center. Add the chopped tomato to the pan.

3. Dice **1 half slice onion** and add it to the pan.

4. Wash **1 green bell pepper, slice one side** , dice the side, and add it to the pan.

5. Add **6 shakes salt** to the vegetables.

6. Mix the vegetables with a turner and spread evenly to receive the eggs.

7. Take **3 eggs** out of the refrigerator. Tap one egg on top of the pan using the edge of the turner. Open the shell with both hands and drop the egg in the skillet. Repeat for the other two eggs.

8. Place the pan in the hot burner and set the heat to high.

9. Break the yolks using a heat-resistant rubber turner and scramble with the vegetables. Keep on scrambling by scraping the cooked egg from the bottom of the pan and mixing it with the raw egg on top until they are cooked to the desired consistency, usually soft but without any liquid, about 5 minutes.

10. Transfer to a serving plate.

11. Place the pan in a cold burner and turn off the heat.

Variations:

• For a smoother version, the eggs can be beaten in a separate container with the salt before adding them to the hot pan. I skip this step to save time and avoid having to clean more utensils. The way they come out from scrambling directly into the frying pan is good enough for me.

• If it is preferred to have the vegetables more cooked, sauté the vegetables in the butter for a couple of minutes before adding the eggs.

• Add **3 shakes black pepper** on top of the vegetables after adding the salt if desired.

• Add **1 tablespoon heavy cream** to the eggs before scrambling for a more creamy texture. This can be done in the frying pan or in the mixing bowl.

• For a spicy version, place **3 pickled jalapeño pepper rounds** in a cutting board, dice them, and add them after the bell pepper. I do not like to use raw jalapeño peppers because I cannot tell their heat index. Pickled jalapeños are more consistent in their spiciness.

• For a spicy version, add **3 tablespoons of salsa** to the vegetables after the salt.

• Add **1 grab shredded cheese (1 ounce)** before scrambling.

• Sprinkle **1 grab shredded cheese (1 ounce)** on top after serving.

• For a Mexican herb flavor, wash **6 cilantro sprigs** and chop them. Add them to the vegetables to be cooked, on top after the cheese, or both times. In the last case, 6 more cilantro sprigs will be needed.

• For a more typical version, wash **1 serrano pepper** , slice it in small rounds, and use it in addition or instead of the green bell pepper side. The traditional "Huevos a la Mexicana" are prepared with a small serrano pepper including the veins and seeds. This can be quite spicy depending on the origin of the serrano pepper. If the serrano pepper is too hot, the spicy eggs can be eaten and the serrano pepper rounds can be left in the plate. When slicing spicy peppers, the pepper spiciness can get in the hands, eyes, and nose. Always wash hands after handling hot chili peppers and do not touch eyes or nose.

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Lunch Recipes

At lunch, a Chef Salad is a great plate for me. I can prepare a bed of lettuce with onions and a Roma tomato, add 3 slices of cheese and 3 slices of ham cut into strips, olive oil, balsamic vinegar, salt, and pepper and I am set for the meal. My first meal of the day in a workday might be lunch at noon. At home, I will usually eat eggs but it will be noon before I eat them. I should call it brunch.

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Chef Salad

1 serving. 15 minutes to prepare. 0 minutes to cook. 7 ingredients. Easy.

11.9 grams of net carbohydrate per serving.

This was my first meal of the day at noon for several months at the Houston cafeteria. At the salad bar I could add ingredients that I might not have at home, such as artichoke hearts in vinegar. At home, I make the salad much simpler. I keep all ingredients in the refrigerator to have them cold when I start making the salad.

3 cups of iceberg lettuce

2 slices of ham (2 ounces)

2 slices of Swiss cheese (2 ounces)

1/4 cup olive oil

1 tablespoon vinegar

6 shakes salt

6 shakes pepper

1. Spread **3 cups of iceberg lettuce** from a lettuce bag in a 10-inch serving plate.

2. Cut **2 slices of ham (about 2 ounces)** into strips and arrange them on top.

3. Cut **2 slices of Swiss cheese (about 2 ounces)** into squares and arrange them on top.

4. Pour **1/4 cup olive oil** over the salad.

5. Sprinkle about **1 tablespoon vinegar** over all the ingredients.

6. Add **6 shakes salt.**

7. Add **6 shakes pepper.**

8. Pick ham and cheese with lettuce in every bite.

Variations:

• Cut **1 half slice onion** , chop it, and sprinkle it on top of the lettuce before adding the ham and cheese.

• Wash **1 green bell pepper, cut one side,** cut it into strips and add before the ham and cheese.

• Take **1 small Roma tomato (123 grams)** out of the refrigerator, wash it with cold water, and place it in a vegetable cutting table. Cut a slice on the stem end to remove the stem. Cut the tomato lengthwise in half twice to obtain quarters. Cut the quarters in half to obtain eights. Distribute the tomato eights on top of the lettuce before the oil and vinegar are poured. Make four cuts around the stem point in the stem slice to maximize the tomato utilization. Throw away the stem center. Throw the four pieces from the stem end on top of the salad.

• Wash **1 cucumber** and slice a few rounds and add before pouring the oil and vinegar. Peel the cucumber with a vegetable peeler before slicing if desired.

• Add **4 pitted black olives** before the oil and vinegar are poured.

• Cut **1 hard-boiled egg** in eights and distribute them on the salad before the oil and vinegar are poured.

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Caesar Shrimp Wraps

1 serving. 10 minutes to prepare. 0 minutes to cook. 4 ingredients. Easy.

0.4 grams of net carbohydrate per serving.

I was not lucky to visit Disneyland in Los Angeles as a kid. In a trip to an Electronic Trade Show to Orange County as an adult, I was staying at a hotel across the street. I managed to have lunch in one of the Disney restaurants with doors to the outside world where I had the best Caesar salad with shrimp that I had tasted until then. Do not feel sorry for me, I was able to visit Disneyland with my kids a few years later and try several of their restaurants.

4 ounces of frozen cooked peeled shrimp

4 romaine lettuce leaves

2 tablespoons olive oil

1 teaspoon vinegar

1 tablespoon grated Parmesan cheese

½ teaspoon mustard

1 tablespoon mayonnaise

1 lime

4 shakes salt

1. Place **4 ounces of frozen cooked peeled shrimp** in a large mixing bowl with cold water to defrost.

2. Remove **4 romaine lettuce leaves** from a romaine lettuce. Take one and rinse both sides under running cold water. Shake off excess water and place in a bowl to drip. Repeat for all leaves. Leave the remaining leaves in the lettuce core for future use.

3. Dry one leaf with a clean paper towel on both sides and place it in a serving plate. Repeat for all leaves.

4. Pour **2 tablespoons of olive oil** in a medium size mixing bowl.

5. Add **1 teaspoon of vinegar.**

6. Add **1 tablespoon grated Parmesan cheese.**

7. Add **½ teaspoon of mustard.**

8. Add **1 tablespoon of mayonnaise.**

9. Cut **1 lime** in half and squeeze the juice on the bowl.

10. Add **4 shakes salt.**

11. Mix all the dressing ingredients well with the spoon that was used to add the mayonnaise.

12. Drain the shrimp. Fill the container with cold water again, rinse and drain again. If the shrimp is not defrosted, keep on rinsing the shrimp again with cold water until it is defrosted but leave the shrimp as cold as possible. Pick the shrimp with your fingers leaving the water behind and add it to the dressing in the bowl. Fold the shrimp with the dressing until it is well coated.

13. Place 1/5 of the shrimp with dressing on each of the lettuce leaves following the length of the leaves. Spoon more dressing on each leaf and sprinkle with more Parmesan cheese if desired.

14. Eat by picking up the lettuce leaf with your fingers and start biting from the narrow side. Fold the wider side of the lettuce leaf as it becomes smaller.

Variations:

• Add **4 shakes ground black pepper** before mixing the dressing.

• Add **1 shake garlic powder** before mixing the dressing.

• Spread **1 cup pre-washed Romaine lettuce** in the plate instead of washing Romaine lettuce leaves and put the shrimp in the center.

• Open **1 can anchovies** and add them in a single line along the line of the lettuce leaves.

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Bacon, Lettuce, and Tomato Salad

1 serving. 3 minutes to prepare. 1 minute to cook. 4 ingredients. Easy.

4.7 grams of net carbohydrate per serving.

This is like a BLT sandwich without the bread. One of the things I liked about BLT sandwiches when I used to have them was the combination of flavors of bacon with mayonnaise. I can put 2 tablespoons of mayonnaise in the middle of the salad to pick as I eat the bacon, lettuce, and tomato. I like all four to be included in every bite.

6 half slices bacon

3 cups of lettuce

1 small Roma tomato (123 grams)

2 tablespoons mayonnaise

1. Place a kitchen napkin on top of a 10-inch microwave safe paper plate.

2. Place **6 half slices bacon** on top of the napkin without touching each other. Cover with another napkin and cook on high for 1 minute for plump, 2 minutes for crispy.

3. Spread **3 cups of lettuce** from a lettuce bag in a 10-inch serving plate.

4. Take **1 small Roma tomato (123 grams)** out of the refrigerator, wash it with cold water, and place it in a vegetable cutting table. Cut a slice on the stem end to remove the stem. Cut the tomato lengthwise in half twice to obtain quarters. Cut the quarters in half to obtain eights. Distribute the tomato eights on top of the lettuce before the oil and vinegar are poured. Make four cuts around the stem point in the stem slice to maximize the tomato utilization. Throw away the stem center. Throw the four pieces from the stem end on top of the salad.

5. Remove bacon from the microwave plate using kitchen tongs and place it on top of the lettuce and tomato.

6. Spoon **2 tablespoons mayonnaise** in the center of the salad.

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Chicken Salad on Iceberg Lettuce

1 serving. 5 minutes to prepare. 0 minutes to cook. 5 ingredients. Easy.

0.3 grams of net carbohydrate per serving.

This is a chicken salad that can be made with left-over rotisserie chicken.

1 cup rotisserie chicken meat (4 ounces)

2 tablespoons of mayonnaise

½ teaspoon mustard

2 cups pre-washed Iceberg lettuce

1. Dice **1 cup rotisserie chicken meat (4 ounces)** and put it in a mixing bowl.

2. Add **2 tablespoons of mayonnaise.**

3. Add **½ teaspoon mustard.**

4. Fold well with the mayonnaise spoon.

5. Spread **2 cups pre-washed Iceberg lettuce** from a bag in a 10-inch serving plate.

6. Serve the chicken salad in the center of the lettuce.

7. Eat with the lettuce.

Variations:

• Chop **1 ounce pecan pieces** and add before folding.

• Add **4 shakes salt** before folding.

• Add **4 shakes ground black pepper** before folding.

• Wash **1 celery stick** , cut the ends and discard them. Cut the celery in half lengthwise, chop it thin, and add before folding.

• Chop **1 small dill pickle** and add before folding.

• Chop **1 half slice onion** and add before folding.

• Chop **4 pickled jalapeno** slices and add before folding.

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Tuna Salad on Romaine Lettuce Wraps

1 serving. 10 minutes to prepare. 0 minutes to cook. 4 ingredients. Easy.

0.4 grams of net carbohydrate per serving.

This is a low carbohydrate way to eat a tuna salad.

4 romaine lettuce leaves

1 can of tuna (4 ounces dry weight)

3 tablespoons of mayonnaise

½ teaspoon mustard

1. Remove **4 romaine lettuce leaves** from a romaine lettuce. Take one and rinse both sides under running water. Shake off excess water and place in a bowl to drip. Repeat for all.

2. Dry one with a clean paper towel and place it in a serving plate. Repeat for 3 more leaves.

3. Empty **1 can of tuna (4 ounces dry weight)** in a mixing bowl without draining. Draining will result in a drier consistency but it is not necessary.

4. Add **3 tablespoons of mayonnaise.**

5. Add **½ teaspoon mustard.**

6. Fold well with the mayonnaise spoon.

7. Serve 1/4 of the tuna in a line along the length of each leaf so they can be picked up and be eaten with the tuna inside. Star biting from the narrow end of the lettuce leaf.

Variations:

• Chop **4 pimento-stuffed green olives** and add to the tuna before folding.

• Wash **1 celery stick** , cut the ends and discard them. Cut the celery in half lengthwise twice to quarters, chop the quarters thin, and add before folding.

• Chop **1 small dill pickle** and add before folding.

• Add **4 shakes ground black pepper** before folding.

• Chop **4 pickled jalapeno slices** and add before folding.

• Chop **1 hard-boiled egg** and add it to the bowl before folding.

• Spread **1 cup pre-washed Iceberg lettuce** in the plate instead of using Romaine lettuce leaves and put the tuna salad in the center.

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Rotisserie Chicken on Lettuce

1 serving. 2 minutes to prepare. 0 minutes to cook. 6 ingredients. Easy.

4.5 grams of net carbohydrate per serving.

The easiest salad to make is to throw some rotisserie chicken meat on top of lettuce from a bag.

3 cups of pre-washed iceberg lettuce

4 grabs rotisserie chicken (4 ounces)

1/4 cup olive oil

1 teaspoon vinegar

6 shakes salt

6 shakes pepper

1. Spread **3 cups of pre-washed iceberg lettuce** from a lettuce bag in a 10-inch serving plate.

2. Take **4 grabs rotisserie chicken (4 ounces)** one grab at a time and break it into bite-sized pieces and arrange them on top.

3. Pour **1/4 cup olive oil** over the salad.

4. Sprinkle **1 teaspoon vinegar** over all the ingredients.

5. Add **6 shakes salt.**

6. Add **6 shakes pepper.**

7. Pick chicken with lettuce in every bite.

Variations:

• Cut **1 half slice onion** , chop it, and sprinkle it on top of the lettuce before adding the chicken.

• Wash **1 green pepper, cut one side,** cut it into strips and add before adding the chicken.

• Take **1 small Roma tomato (123 grams)** out of the refrigerator, wash it with cold water, and place it in a vegetable cutting table. Cut a slice on the stem end to remove the stem. Cut the tomato lengthwise in half twice to obtain quarters. Cut the quarters in half to obtain eights. Distribute the tomato eights on top of the lettuce before the oil and vinegar are poured. Make four cuts around the stem point in the stem slice to maximize the tomato utilization. Throw away the stem center. Throw the four pieces from the stem end on top of the salad.

• Wash **1 cucumber** , slice a few rounds, and add before pouring the oil and vinegar. Peel the cucumber with a vegetable peeler before slicing if desired.

• Add **4 pitted black olives** before the oil and vinegar are poured.

• Cut **1 hard-boiled egg** in quarters and distribute it on the salad before the oil and vinegar are poured.

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Dinner Appetizer Recipes

A dinner appetizer is the food that I start eating while preparing dinner. I like the appetizers to be low carbohydrate vegetables without protein in order not to spoil dinner.

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Iceberg Lettuce with Balsamic Vinaigrette

1 serving. 2 minutes to prepare. 0 minutes to cook. 5 ingredients. Easy.

5.7 grams of net carbohydrate per serving.

This is my most common dinner appetizer because I can have it ready in 2 minutes. I am usually eating it while I prepare dinner. Balsamic vinegar has 2.7 grams of carbohydrate per tablespoon that need to be counted. I could use apple cider, wine, or white vinegar to reduce the net carbohydrate count but I like balsamic vinegar too much to change. I like to buy packages of washed lettuce. They are cold in the refrigerator ready to eat. I only have one or two bags because they spoil fast. I can put the lettuce in a plate and add olive oil, balsamic vinegar, and salt. I can add variety to the salad with tomatoes, onions, black olives, cheese, hams, green olives and black olives.

3 cups of pre-washed Iceberg lettuce from a bag

¼ cup olive oil

1 teaspoon vinegar

6 shakes salt

6 shakes ground black pepper

1. Grab **3 cups of pre-washed Iceberg lettuce** from a bag and spread them in a 10-inch flat serving plate.

2. Drizzle with **¼ cup olive oil.**

3. Drizzle with **1 teaspoon vinegar.**

4. Season with **6 shakes salt.**

5. Add **6 shakes ground black pepper.**

6. Eat before or with dinner.

Variations:

• Chop a **1 half slice onion** and add before adding the olive oil and vinegar.

• Take **1 small Roma tomato (123 grams)** out of the refrigerator, wash it with cold water, and place it in a vegetable cutting table. Cut a slice on the stem end to remove the stem. Cut the tomato lengthwise in half twice to obtain quarters. Cut the quarters in half to obtain eights. Distribute the tomato eights on top of the lettuce before the oil and vinegar are poured. Make four cuts around the stem point in the stem slice to maximize the tomato utilization. Throw away the stem center. Throw the four pieces from the stem end on top of the salad.

• Wash **1 green bell pepper. Cut one side.** Cut the side into strips and add them on top of the lettuce before adding the olive oil.

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Avocado with Salt

1 serving. 2 minutes to prepare. 0 minutes to cook. 2 ingredients. Easy.

4.0 grams of net carbohydrate per serving.

I added avocados to my diet to increase my potassium intake. I can eat them simply with salt. I buy avocados that are hard, not ripe, and place them in the refrigerator. Every time I go to the store, I buy enough to complete seven avocados in the refrigerator. Every morning I take them all out and grab them one by one using my whole hand, not my fingertips. Any one that feels that is not as hard as it was in the store is a candidate to be eaten. I eat one with coffee in the morning. They take longer to ripe in the refrigerator than in the fruit basket but they are more appetizing cold. If none of the avocados is ready to be eaten, I do not try to eat one because it will be too hard to cut. I will just put them all back in the refrigerator and eat a sausage link or a slice of cheese.

1 avocado

6 shakes salt

1. Place a clean paper napkin on a serving plate.

2. Wash **1 avocado** and remove the pin of the stem with your fingers if it has not fallen off. Put the pin in the serving plate below the napkin. Dry the avocado with the paper napkin and place it on the serving plate.

3. Pick the avocado with your less dominant hand and using a knife in your dominant hand, place the knife centered in the small circle from which the pin of the stem was removed and align the knife to cut the avocado lengthwise. Cut the little circle in half and push and move the knife gently until it cuts down and hits the pit. Gyrate the knife in the avocado to cut it all around the pit into two lengthwise halves. Remove the knife from the avocado and place it on the side of the serving plate.

4. Grab the avocado with both hands and separate the halves. Place the halves in the plate.

5. Pick the half that has the pit and place it in your less dominant hand. Pick the knife with your dominant hand. Place the knife flat in the avocado flesh with the sharp edge touching the pit. Wiggle the knife a little bit to loosen the pit. Place the pit on the plate by turning your hand that has the avocado half over the plate to drop the pit. Place the pitiless half on the plate and the knife on the counter. This is a very safe way to remove the pit. I do not want to see ever somebody like Meryl Streep with a hand bandaged because of lack of technique on how to cut an avocado.

6. Add **6 shakes** salt splitting the shakes between the halves.

7. Pick one half with your less dominant hand and with the other hand, use a small metal spoon to take some of the avocado pulp from the edge and eat it.

Variations:

• Add a **few drops of vinegar** in the holes of the halves. Dip the spoon with salted avocado in the vinegar before eating.

• Squeeze **1/2 lime** in the holes of the halves. Dip the spoon with salted avocado in the lime before eating.

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Coleslaw

1 serving. 3 minutes to prepare. 0 minutes to cook. 6 ingredients. Easy.

2.5 grams of net carbohydrate per serving.

Buy a bag of cabbage already shredded but use it quickly because it spoils fast.

2 tablespoons mayonnaise

1 teaspoon mustard

1 tablespoon vinegar

6 shakes salt

6 shakes pepper

1 cup shredded cabbage

1. Add **2 tablespoons mayonnaise** to a large mixing bowl.

2. Add **1 teaspoon mustard.**

3. Add **1 tablespoon vinegar.**

4. Add **6 shakes salt.**

5. Add **6 shakes pepper.**

6. Mix well with a spoon.

7. Add **1 cup shredded cabbage** and mix with the same spoon.

8. Toss the salad with two large spoons and place on a serving plate leaving excess liquid behind.

Variations:

• Add **1 squirt Stevia** to the sauce before mixing to make it sweeter.

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Cucumber with Lime, Salt, and Paprika

1 serving. 1 minute to prepare. 0 minutes to cook. 4 ingredients. Easy.

3.2 grams of net carbohydrate per serving.

This appetizer can be bought in the streets outside of Mexico schools. Making at home avoids the dust from the street.

1 cucumber

1 lime

6 shakes salt

6 shakes paprika

1. Wash **1 cucumber** with cold tap water and peel it with a vegetable peeler. Slice it and spread the rounds in a serving plate.

2. Cut **1 lime** in half and squeeze the juice on the cucumber using a lime plier squeezer.

3. Season with **6 shakes salt.**

4. Add **6 shakes paprika.**

5. Eat before or with dinner.

Variations:

• Skip the peeling if the cucumber can be washed well and wiped and dried with a clean paper towel.

• Use **olive oil, vinegar, salt, and pepper** instead of lime, salt, and paprika.

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Canned Green Beans with Mayonnaise

2 servings. 1 minute to prepare. 0 minutes to warm up. 2 ingredients. Easy.

3.6 grams of net carbohydrate per serving.

This is a low carbohydrate vegetable that improves by adding mayo.

1 can green beans (14.5 2 ounces)

1 tablespoon mayonnaise

1. Open **1 can green beans (14.5 2 ounces)** and drain it in the kitchen sink using the lid to hold the green beans.

2. Dump the drained green beans in a bowl.

3. Add **1 tablespoon mayonnaise** and fold.

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Cabbage Salad with Oil and Vinegar

1 serving. 3 minutes to prepare. 0 minutes to cook. 5 ingredients. Easy.

2.5 grams of net carbohydrate per serving.

Buy a bag of cabbage already shredded but use it quickly because it spoils fast.

1 cup shredded cabbage

¼ cup olive oil

1 teaspoon vinegar

6 shakes salt

6 shakes pepper

1. Place **1 cup shredded cabbage** in a large mixing bowl.

2. Pour **¼ cup olive oil** all around.

3. Sprinkle **1 teaspoon vinegar.**

4. Add **6 shakes salt.**

5. Add **6 shakes pepper.**

6. Toss the salad with two large spoons and place on a serving plate leaving excess liquid behind.

Variations:

• Cut **1 side green bell pepper** , remove all the seeds and white material, cut in short sticks, and add.

• Chop **1 half slice onion** and add.

• Slice **1 radish** and add.

• For a Mexican version, wash **1 grab cilantro leaves** , chop them and add before tossing.

• For a Mexican version, wash **1 fresh jalapeno pepper** , cut the sides leaving the seeds and white material behind. Slice the sides in long strips and add before tossing. This can be quite spicy depending on the origin of the jalapeno pepper. If the jalapeno pepper is too hot, the salad can be eaten and the pepper sticks can be left in the plate. When slicing spicy peppers, the pepper spiciness can get in the hands, eyes, and nose. Always wash hands after handling hot chili peppers and do not touch eyes or nose.

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Romaine Lettuce with Olive Oil and Parmesan Cheese

1 serving. 1 minute to prepare. 0 minutes to cook. 3 ingredients. Easy.

2.2 grams of net carbohydrate per serving.

This is a variation of my favorite appetizer. A salad before dinner.

4 romaine lettuce leaves

4 tablespoons olive oil

8 shakes Parmesan cheese.

1. Remove **4 romaine lettuce leaves** from a romaine lettuce. Take one and rinse both sides under running water. Shake off excess water and place in a bowl to drip. Repeat for all.

2. Dry one with a clean paper towel and place it in a serving plate. Repeat for 3 more leaves.

3. Drizzle with **4 tablespoons olive oil.**

4. Season with **8 shakes Parmesan cheese.**

5. Eat before or with dinner.

Variations:

• Spread **1 cup pre-washed romaine lettuce** in the plate instead of washing Romaine lettuce leaves.

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Dinner Main Course Recipes

Dinner is better prepared at home where I do not have to worry about being tempted by bread, fries, rice, beans, tortillas, potatoes, and other carbohydrate fillers that are given in restaurants. A large salad followed by a portion of meat cooked in butter and oil makes a dinner for me. I try to add a serving of a cooked vegetable but most of time, the salad is enough.

I can have a meat entry, a buttered low carbohydrate vegetable, a large salad with olive oil and balsamic vinegar and I feel that I ate at the most expensive restaurant in town for one third of the cost and in half of the time.

Cooking dinner is simple with butter. I can have one tablespoon of butter with one tablespoon of olive oil, get it to a high heat and cook any steak in 2 minutes on each side. For a low carbohydrate vegetable, I can put a vegetable in a pan with some water for steaming and a lid. When it is done in about 15 minutes, depending on the hardness of the vegetable, I get rid of the water, add butter and salt in the same pan.

Every couple of weeks I am able to cook outside on charcoal. When I do this, I cook several pounds of different meats. I eat grilled meat that night with lettuce, tomatoes, onions, jalapeño peppers, and avocados and save the extra meat in zip-lock plastic bags to freeze. They can be warmed up in the microwave for 2 minutes on high for several dinners in the future.

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Ground Beef with Broccoli

2 servings. 5 minutes to prepare. 15 minutes to cook. 3 ingredients. Easy.

8.7 grams of net carbohydrate per serving.

This is a recipe similar to the popular Chinese dish of beef and broccoli but using ground beef.

1 pound frozen cut broccoli

1 pound ground beef (27% fat)

1 tablespoon soy sauce

1. Place a **1 pound frozen cut broccoli** in a microwave oven and cook according to the package directions, about 5 minutes on high.

2. Brown **1 pound ground beef (27% fat)** in a 10-inch non-stick skillet under high heat, breaking the meat with a turner and cooking evenly.

3. When the meat is cooked, turn off the heat, move the meat to one side of the pan and tilt the pan with the meat on the upper side. Remove the fat from the lower side with a small spoon placing the fat in a ceramic cup to cool off.

4. When the broccoli finishes cooking, cut the microwave bag on one side being careful with the steam and add the broccoli from the microwave oven bag to the ground beef. Turn the heat to high. Fold.

5. Season with **1 tablespoon soy sauce.**

6. Keep on folding and when it is well mixed, turn off the heat and serve.

Variations:

• Mince **1 half slice onion** and add it after degreasing. Turn the heat to high and cook the onion to the desired level while mixing with the ground beef. Turn the heat off until the broccoli is added.

• Cut the root end of **1 garlic clove**. Smash it with the side of the knife. Remove the peel. Dice it and add it with onions or by itself. Turn the heat to high to cook to desired level and then turn the heat off to wait for the broccoli.

• Season with **salt and pepper** instead of soy sauce.

• Use **1 pound fresh cut broccoli** instead of frozen broccoli by boiling it for 10 minutes before adding it to the ground beef.

• Use **1 pound fresh cut broccoli from a microwaveable bag** instead of frozen cut broccoli by cooking it according to the package directions, about 5 minutes in high, before adding it to the ground beef.

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Ground Beef with Spinach and Mushrooms

2 servings. 5 minutes to prepare. 15 minutes to cook. 7 ingredients. Easy.

8.7 grams of net carbohydrate per serving.

This is a recipe similar to the popular Japanese Sukiyaki but using ground beef.

1 pound frozen leaf spinach bag

1 pound ground beef (27% fat)

4 ounces raw sliced mushrooms package

1 stalk celery

1 half slice onion

4 shakes pepper

2 tablespoons soy sauce

1. Place a **1 pound frozen leaf spinach bag** in a microwave oven and cook according to the package directions, about 5 minutes on high.

2. Brown **1 pound ground beef (27% fat)** in a large non-stick skillet under high heat.

3. When the meat is cooked, turn the heat off, move the meat to one side of the pan and tilt the pan with the meat on the upper side. Remove the fat from the lower side with a small spoon placing it in a ceramic cup to cool off.

4. Open a **4-ounce raw sliced mushrooms package** from the top and grab the sliced mushrooms to add to the meat. Do not turn the package over to void dropping any dirt from the package. Mix with meat.

5. Remove **1 stalk celery** from a celery head. Wash it. Cut in slices and add to the meat.

6. Separate **1 half slice onion** into slices and add.

7. When the spinach is cooked, add it to the meat.

8. Season with **2 tablespoons soy sauce.**

9. Turn the heat to high and fold until the onion and celery are cooked. Serve.

Variations:

• Season with **salt and pepper** instead of soy sauce.

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Pan-Fried Mini Hamburger Patties with Lettuce and Tomatoes

2 servings, 3 minutes to prepare. 6 minutes to cook. 8 ingredients. Easy.

5.1 grams of net carbohydrate per serving.

Ground beef is sold the cheapest in one-pound tubes that can be cut in mini beef patties. The lowest cost is 73%/27% with enough fat to render it, cook itself in it, and still remain juicy. The result is surprisingly good. This ground beef has 27% fat. This means that in 100 grams of beef, 27 grams will be fat. Keep in mind that a ribeye steak is 22% fat.

1 cup iceberg pre-washed lettuce from a bag

1 onion half slice

1 small Roma tomato (123 grams)

8 shakes salt

8 shakes black pepper

1 tablespoon mayonnaise

1 tablespoon mustard

1 pound ground beef tube (27% fat)

1. Spread **1 cup pre-washed iceberg lettuce** from a bag in a 10-inch serving plate.

2. Dice **1 onion half slice** and sprinkle it around the lettuce in a circle.

3. Take **1 small Roma tomato (123 grams)** out of the refrigerator, wash it with cold water, and place it in a vegetable cutting table. Cut a slice on the stem end to remove the stem. Cut the tomato lengthwise in half twice to obtain quarters. Cut the quarters in half to obtain eights. Distribute the tomato eights on top of the lettuce around in a circle. Make four cuts around the stem point in the stem slice to maximize the tomato utilization. Throw away the stem center. Throw the four pieces from the stem end on top of the salad.

4. Season with **salt and pepper.**

5. Put **1 tablespoon of mayonnaise** distributed in four dabs at 12, 3, 6, and 9 of the clock.

6. Put **1 tablespoon of mustard** distributed in four points between the mayonnaise dabs.

7. Place a **1 pound ground beef tube (27% fat)** in a meat cutting board with the plastic fold to the bottom. Slice it in one inch slices starting with a sharp point to cut the plastic on top and a sharp knife to cut all the way down through the plastic in the bottom.

8. Pick one beef patty, remove the plastic, form in a good patty shape and place in a 10-inch non-stick pan in a cold burner. Repeat for all slices.

9. Add **1 shake salt** to each patty.

10. Add **1 shake pepper** to each patty.

11. Place the pan on high heat. There is no need to add oil since the ground beef patties will render their own fat.

12. When they start sizzling, turn them over and lower the heat to medium.

13. Add **1 shake salt** to each patty.

14. Add **1 shake pepper** to each patty.

15. Place a lid half closed on the pan to hold any spattering but let the humidity escape if necessary.

16. Flip as many times as necessary until desired doneness is reached on both sides.

17. When the patties are done, place three in the center of the vegetables.

18. Eat with a knife and fork cutting a piece of the meat and the tomato at the same time and add lettuce to the fork before taking the whole thing to your mouth.

Variations:

• Add **6 pickled jalapeno slices** on top of the patties.

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Stir Fry Chicken

1 serving. 10 minutes to prepare. 10 minutes to cook. 10 ingredients. Easy.

8.7 grams of net carbohydrate per serving.

A recipe from the Chinese buffet. Add rotisserie chicken to some low carb vegetables. This is a good recipe to use the dry chicken breasts from a rotisserie chicken and all the left-overs.

1/2 pound frozen cut broccoli florets

1 tablespoon butter

1 tablespoon olive oil

1 half slice onion

1 stalk celery

1 side green bell pepper

1 grab of sliced mushrooms

1 grab of shredded cabbage

½ rotisserie chicken

1 tablespoon of soy sauce

1. Put **1/2 pound frozen cut broccoli florets** in the microwave on high and cook according to the package directions, about 5 minutes.

2. Place **1 tablespoon butter** in a 10-inch non-stick pan over high heat. When the butter starts to sizzle, swirl the pan to cover evenly until all the butter is melted. Turn off the heat and place the pan in a cold burner.

3. Add **1 tablespoon olive oil** to the butter and swirl to mix well.

4. Dice **1 half slice onion** in a vegetable cutting board and add.

5. Wash **1 stalk celery** , slice it, and add.

6. Wash **1 bell pepper** , cut one side, dice it, and add.

7. Take **1 grab sliced mushrooms** from the top of the mushrooms and add.

8. Add **1 grab of cabbage** from a shredded cabbage bag.

9. Turn the heat to high. When the vegetables start to sizzle, stir until cooked, about 10 minutes. Turn the heat to low.

10. Add the broccoli from the microwave bag.

11. Take **½ rotisserie chicken** out of the refrigerator, remove the meat from and add to the vegetables.

12. Add **1 tablespoon of soy sauce.**

13. Stir to mix the vegetables with the chicken and soy sauce. When the food starts to sizzle, it is ready to serve.

Variations:

• Add **1 shake garlic powder.**

• Cut the root end of **1 garlic clove**. Smash it with the side of the knife. Remove the peel. Dice it and add it before the broccoli is added. Mix it well. Do not use garlic powder if a garlic clove is added.

• Add **3 shakes ground ginger.**

• Add **1 ounce slivered almonds**.

• Add **5 drops Louisiana hot sauce.**

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Pan-Fried Tilapia Fish Fillets with Butter

1 serving, 3 minutes to prepare. 6 minutes to cook. 5 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

If I only want to make a couple of fish fillets, this is a delicious way to prepare them. I have a package of frozen tilapia fillets in the freezer ready to be cooked when desired.

2 frozen tilapia fish fillets (3 ounces each)

1 tablespoon butter

1 tablespoon olive oil

8 shakes salt

8 shakes ground black pepper

1. Place **2 frozen tilapia fish fillets (3 ounces each)** in the sink and cover with cold water to defrost. Add one more fillet if it will fit in one layer in a 10-inch non-stick pan.

2. Place **1 tablespoon butter** in a 10-inch non-stick pan over high heat. When the butter starts to sizzle, swirl the pan to cover evenly until all the butter is melted. Turn off the heat and place the pan in a cold burner.

3. Add **1 tablespoon olive oil** to the butter and swirl to mix well.

4. Cut one fish wrapping using kitchen scissors, take the fillet out, rinse it with cold running water from the faucet, let it drip the water for a few seconds, and place it flat side down on a 10-inch plate for seasoning. Repeat for the other fillet placing it in the plate without overlapping. When all the fillets are in the plate, drain the plate.

5. Season the top side with **4 shakes salt and 4 shakes pepper.**

6. Place the fillets in the pan with the flat side up and without overlapping.

7. Season the other side with 4 shakes salt and 4 shakes pepper.

8. Place the pan in the burner over high heat. When the fillets start to sizzle, very carefully slide a turner underneath one of them to make sure it is not stuck to the pan. Repeat for the other fillets. Swirl the pan for the fillets to move around.

9. When the fillets look white on the edges, very carefully slide the turner below one fillet, hold the top with a wooden spoon, and pick it up. Turn over the fillet to be back in the pan with the uncooked portion on the pan. Repeat for the other fillets.

10. Swirl the pan to make sure the fillets are not stuck. Put back on high heat for 2 minutes.

11. When ready, slide the fillets in a serving plate without overlapping.

Variations:

• Pour the olive oil and butter left in the pan on top of the fillets.

• Squeeze **½ lime** on top of the fillets.

• Add **1 tablespoon butter** to the olive oil and butter and melt under high heat. When it starts to sizzle, squeeze ½ lime. Mix well with a turner. When it starts bubbling, pour on top of the fish.

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Shrimp with Bacon

1 serving, 3 minutes to prepare. 6 minutes to cook. 5 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

This is a combination of flavors from stuffed shrimp but avoiding the trouble of stuffing.

4 ounces of frozen peeled cooked shrimp

6 half slices bacon

2 slices Swiss cheese

1. Put **4 ounces frozen peeled cooked shrimp** in a container with cold water to defrost.

2. Place **6 half slices bacon** on a cutting board on top of each other. Dice them by cutting from the edge in 1/8 inch cuts.

3. Place the diced bacon in a 10-inch non-stick frying pan over high heat. When the bacon starts to sizzle, reduce the heat to medium. Use a turner to spread it and turn it over until it is all crispy and all the fat has been rendered.

4. Drain the shrimp. Fill the container will cold water and drain again. If the shrimp is not defrosted, fill with water and drain again until the shrimp reaches the temperature of the water. Drain one final time. Pick the drained shrimp with your fingers and place it on the bacon.

5. Continue sautéing until the shrimp reaches the temperature of the vegetables. Place in a microwave-safe serving plate and spread in a single layer.

6. Cut **2 slices Swiss cheese** with your fingers in four pieces and place one piece on each shrimp.

7. Microwave on high for 1 minute for the fish to melt.

8. Serve hot.

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Pork Spareribs

4 servings. 10 minutes to prepare. 2 hours to roast. 3 ingredients. Easy.

0.0 grams of net carbohydrate per serving.

I like to roast pork ribs. They are usually inexpensive and the cooked ribs are very savory.

1 pork ribs rack (about 4 pounds)

8 shakes salt

8 shakes pepper

1. Place an oven rack in the middle of the oven.

2. Set the oven to roast at 275° Fahrenheit.

3. Prepare a sheet of extra wide aluminum foil large enough to cover the rib rack all around and seal, about 2.5 times on its widest section.

4. Open **1 pork ribs rack package (4 pounds)** in the sink.

5. Wash with cold tap water.

6. Season the top with **8 shakes salt** while they are still wet.

7. Add **8 shakes pepper** while they are still wet.

8. Flip over and season the other side.

9. Place the ribs in the center of the aluminum foil sheet meat side down. Wrap the aluminum foil and make a small fold on top to seal. Seal the two extremes.

10. Place in a pan large enough to contain the rack meat side up.

11. Place the pan in rack in the middle of the oven.

12. Roast until ready, about 2 hours.

13. Take the pan out of the oven and place on top of the oven.

14. Place the ribs on a clean cutting board to cut them individually and serve.

15. Turn off the oven.

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Dinner Side Vegetable Recipes

I start dinner with a three-cup salad, start broiling the meat, and sometimes I force myself to prepare a side vegetable. Most of the time I do not get that far and the salad becomes the only vegetable in the dinner.

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Broccoli with Cheddar Cheese

2 servings. 1 minute to prepare. 10 minutes to cook. 1 ingredient. Easy.

4.7 grams of net carbohydrate per serving.

This is easy broccoli.

½ pound frozen broccoli florets

2 slices of Cheddar cheese

1. Place **½ pound of frozen broccoli florets** in a sauce pan. Add ½ cup of water. Cover. Bring water to a full boil over high heat. When the water starts to boil, separate the broccoli florets with a fork. Reduce the heat to low, cover again and simmer for 5 minutes. Drain. Place the broccoli in a microwave safe serving plate.

2. Cover with **2 slices of cheddar cheese** tearing the cheese slices where necessary to cover the entire broccoli. Place the serving plate with the broccoli and cheese in the microwave oven for 30 seconds in high power to melt the cheese.

3. Serve hot.

Variations:

• Add **1 shake salt** before adding the cheese.

• Add **1 shake pepper** before adding the cheese.

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Boiled Brussels Sprouts

2 servings. 1 minute to prepare. 10 minutes to cook. 1 ingredient. Easy.

4.7 grams of net carbohydrate per serving.

I have made Brussels sprouts from a microwave bag but I prefer them boiled. Maybe it is because boiling softens the flavor a little bit.

1 pound fresh Brussels sprouts

1. Place **1 pound bag fresh Brussels sprouts** in a 3-quart saucepan.

2. Fill out with fresh cold top water to rinse. Drain and re-fill with enough water to barely cover the sprouts. Place the pan on high heat to get to the boiling point.

3. When the water starts to boil, lower the heat to a simmer. Boil until tender, about 10 minutes.

4. Pick the sprouts with a slotted spoon to leave the liquid behind and place them in a serving plate.

Variations:

• Add **1 shake salt** after serving.

• Add **1 shake pepper** after serving.

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Cabbage with Bacon

1 serving. 2 minutes to prepare. 10 minutes to cook. 2 ingredients. Easy.

3.2 grams of net carbohydrate per serving.

This is a low carbohydrate vegetable side dish that uses bacon.

6 half slices bacon

1 grab shredded cabbage

1. Place **6 half slices bacon** on a cutting board on top of each other. Dice them by cutting from the edge in 1/8 inch cuts.

2. Place the diced bacon in a 10-inch non-stick frying pan over high heat. When the bacon starts to sizzle, use a turner to spread it and turn it over until it is all crispy and all the fat has been rendered.

3. Add **1 grab shredded cabbage** and mix well until the cabbage is fried, about two minutes. Turn the heat to low.

4. Cover and cook until the cabbage is to the desired softness, about five minutes or more.

5. Serve as a side dish.

Variations:

• Add **8 shakes salt** if the bacon salt is not enough.

• Add **8 shakes pepper.**

• Add **1 teaspoon vinegar** and toss before serving.

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Cauliflower and Cheese

1 serving. 10 minutes to prepare. 20 minutes to cook. 7 ingredients. Easy.

5.6 grams of net carbohydrate per serving.

This Cauliflower and Cheese can substitute Mac and Cheese.

5 ounces frozen cut cauliflower

1/4 cup heavy cream

1/3 ounces cream cheese

1/3 teaspoon mustard

5 shakes salt

5 shakes pepper

1 grab grated cheddar cheese (1 ounce)

1. Place **5 ounces frozen cut cauliflower** from a freezer bag in a pot and cover with cold tap water. Place on high heat until it starts to boil and then reduce the heat to a slow simmer. When it is done according to the package instructions, in about 7 minutes, drain using the lid and return to the low heat burner.

2. Place **1/4 cup heavy cream** in another pot over low heat.

3. Add **1/3 ounces cream cheese.**

4. Add **1/3 teaspoon mustard.**

5. Add **5 shakes salt.**

6. Add **5 shakes pepper.**

7. Add **1 grab cheddar cheese (1 ounce)** and fold until melted and well mixed.

8. After draining the cauliflower, add it to the sauce and fold to cover.

9. Serve.

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Microwave Fresh Green Beans

3 servings. 1 minute to prepare. 4 minutes to cook. 1 ingredient. Easy.

4.0 grams of net carbohydrate per serving.

Fresh green beans taste so good that they can be eaten without salt. I would like to add olive oil or butter but it is convenient to serve them straight from the bag to the serving plate that is not worth dirtying another dish. Make sure that the instructions on the bag allow cooking in a microwavable oven. This would mean the plastic of the bag is safe to place in the microwave oven and it will not melt.

1 bag fresh pre-washed green beans (12 ounces)

1. Take **1 bag fresh pre-washed green beans (12 ounces)** out of the refrigerator.

2. Make a hole in the bag with a knife in one side of the bag.

3. Place the bag in a flat microwave-safe plate with the hole to the top.

4. Cook according to package directions, about 4 minutes on high.

5. Cut the top of the bag with kitchen scissors being careful not to get burned with the steam. Pick a few green bean strings with kitchen tongs and place them in the serving plate.

6. Save the left over green beans in the refrigerator in a zip-lock bag to be eaten later cold or warmed up for 30 seconds in high.

Variations:

• Add **6 shakes salt** in the serving plate.

• Add **1 tablespoon olive oil** in the serving plate before adding salt.

• Melt **1 tablespoon butter** on a small frying pan and add it top in the serving plate.

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Creamed Spinach

2 servings. 1 minute to prepare. 5 minutes to warm up. 3 ingredients. Easy.

5.6 grams of net carbohydrate per serving.

This is a good way to add spinach to the diet. This side vegetable can be served next to chicken or any meat. Adding heavy cream and cream cheese to the canned spinach is good enough for me instead of cooking fresh spinach. Canned spinach already contains salt. I prefer the flavor of heavy cream and cream cheese to the flavor of nutmeg or black pepper.

1/2 cup heavy cream

2 slices cream cheese (1 ounce)

1 can spinach (14.5 ounces)

1. Heat **1/2 cup heavy cream** in a 10-inch non-stick skillet over high heat.

2. Add **2 slices cream cheese (1 ounce).**

3. When the heavy cream starts to boil, mix well with a turner to dissolve the cream cheese in the heavy cream. When the cheese is fully melted and mixed, turn off the heat and place the pan in a cold burner.

4. Drain **1 can spinach (14.5 ounces)** in a glass and give the liquid to drink to somebody that needs potassium. Place the drained spinach in the frying pan over high heat.

5. Fold with a turner to mix the spinach with the cream until bubbling.

6. Serve hot.

Variations:

• Add **6 shakes ground** **black pepper** before folding.

• Add **6 shakes ground nutmeg** before folding.

• Add **1 grab Parmesan cheese** before folding, after serving, or at both times.

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Zucchini with Parmesan Cheese

1 serving. 5 minutes to prepare. 10 minutes to cook. 6 ingredients. Easy.

4.0 grams of net carbohydrate per serving

One zucchini for one serving.

1 tablespoon of butter

1 tablespoon olive oil

1 medium zucchini

6 shakes salt

6 shakes pepper

1 grab parmesan cheese (1/2 ounce)

1. Put **1 tablespoon unsalted butter** in a 10-inch non-stick skillet and place it on high heat. When the butter starts to sizzle, pick the pan and swirl it to distribute the butter until it is all melted. Place the pan in a cold burner to avoid burning the butter. Turn off the heat of the hot burner.

2. Add **1 tablespoon olive oil** to the butter and swirl to mix well and return the pan to the cold burner.

3. Wash **1 medium zucchini** in cold water.

4. In a vegetable cutting board, cut the ends and discard them. Slice the zucchini in rounds ¼ inch thick.

5. Place the rounds in the pan to make one layer.

6. Place the pan on high heat.

7. When the zucchini rounds start to sizzle, turn the heat to medium. Turn the rounds over individually using kitchen tongs.

8. Add **3 shakes salt.**

9. Add **3 shakes pepper.**

10. Turn the rounds over individually to season the other side.

11. Add **3 shakes salt** to the other side.

12. Add **3 shakes pepper** to the other side.

13. Turn them over as necessary to even out the cooking on both sides.

14. Pick them up individually to place in a serving plate leaving the oil and butter behind.

15. Sprinkle with 1 grab Parmesan cheese (1/2 ounce).

16. Enjoy.

Variations:

• Pour the oil and butter on the served zucchini rounds before sprinkling with parmesan cheese.

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Dessert Recipes

We are used to finish dinner with a sweet dessert. This can be done in a low carbohydrate diet using artificial sweeteners. Most of the time, a creamy decaf coffee sweetened with Splenda is enough dessert for me.

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Decaf Coffee with Heavy Cream

1 serving. 3 minutes to prepare. 2 minutes to drip. 4 ingredients. Easy.

3.4 grams of net carbohydrate per serving.

I use decaf after dinner on weekdays in order not to disturb my sleep. This is a duplicate if the creamy coffee recipe above except that it is made with decaf coffee. I repeat the recipe in the menu to remind me that I can have this as dessert instead of another dessert that might have more carbohydrate.

1.5 cups water

2 tablespoons ground decaf coffee

1 Splenda squirt

½ cup heavy cream

1. Put **1.5 cups water** in a measuring glass cup in the microwave until it starts boiling, about 3 minutes.

2. Place the filter holder on a mug or paper cup that will hold 2 cups (16 fluid ounces). Install a coffee drip filter.

3. Put **2 tablespoons** **ground decaf coffee** in the filter.

4. When the water starts to boil, remove the cup from the microwave oven and pour it slowly and all around in the ground coffee being careful of getting all the ground coffee wet and submerged in the water and giving time for room to pour all the water.

5. When all the water has dripped, in about 1 minute, remove the coffee holder from the ¹ of coffee and place in another cup aside.

6. Add **1 Splenda squirt.**

7. Add **½ cup heavy cream** and stir with a stirrer or small spoon.

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Diet Soda with Heavy Cream

1 serving. 1 minute to prepare. 0 minutes to cook. 2 ingredients. Easy.

0.6 grams of net carbohydrate per serving.

Instead of a hot cup of coffee, if I have a sweet tooth moment but I prefer something cold, I will prepare a diet soda with cream that tastes like an ice cream float. The traditional ice cream floats can be prepared with diet root beer or diet coke but any flavor can be used as long as it is a diet soda with zero calories.

1/4 cup heavy cream

1 cold diet soda can (12 ounces)

1. Pour **¼ cup heavy cream** in a tall glass.

2. Fill slowly tilting the glass with **1 cold diet soda can (12 ounces)** until the foam reaches the top of glass.

3. Drink as an ice cream float.

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Diet Jell-O with Heavy Cream

1 serving. 1 minute to prepare. 0 minutes to cook. 2 ingredients. Easy.

3.4 grams of net carbohydrate per serving.

Sugar-free gelatin can be prepared at home much cheaper than the one-serving ready-made packages that are available but the one-serving packages are very convenient and a very good excuse to eat heavy cream.

1 package ready-made sugar-free Jell-O (89 grams)

½ cup heavy cream

1. Open **1 package ready-made sugar-free Jell-O (89 grams)** and remove with a small spoon into a dessert serving bowl cutting it into small bite-sized bits.

2. Pour about **½ cup heavy cream.** Mix and finish cutting the gelatin into small bite-sized bits using the spoon.

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Hot Chocolate

1 serving. 1 minute to prepare. 5 minutes to heat up. 4 ingredients. Easy.

4.7 grams of net carbohydrate per serving.

Instead of a hot cup of coffee, if I have a sweet tooth moment, I will prepare a hot cup of chocolate. I like to cool off the coffee or chocolate with the cold heavy cream so I can start sipping it right away.

1.5 cup boiling water

3 tablespoons cocoa powder

2 squirts liquid Splenda

½ cup heavy cream

1. Put **1.5 cups water** in a measuring plastic cup in the microwave until it starts boiling, about 3 minutes.

2. Place **3 tablespoons cocoa powder** in a 16-fluid-ounces mug.

3. Add the boiling water and stir until dissolved.

4. Add **2 squirts liquid Splenda** and stir.

5. Add **½ cup heavy cream.**

6. Sip while it is still hot.

Variations:

• Use **½ cup half-and-half cream** instead of heavy cream.

• Use **¼ cup heavy cream** instead of 1/2 cup.

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Key Lime Cream Cheese

1 serving. 1 minute to prepare. 1 minute to mix. 4 ingredients. Easy.

4.0 grams of net carbohydrate per serving.

A little lime flavor on cream cheese makes the dessert almost as good as key lime pie.

2 slices cream cheese

1/4 cup heavy cream

½ lime

1 squirt liquid Splenda

1. Cut **2 slices of cream cheese** and place them in a small flat serving plate.

2. Pour **1/4 cup heavy cream** on a cup.

3. Squeeze **½ lime** on the heavy cream.

4. Add **1 squirt liquid Splenda.**

5. Mix well with a small spoon.

6. Pour the flavored cream on the cream cheese slices.

7. Eat with a small spoon by taking a small piece of cream cheese and lime cream in every bite.

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Vanilla Cream Cheese

1 serving. 1 minute to prepare. 1 minute to mix. 3 ingredients. Easy.

1.5 grams of net carbohydrate per serving.

This tastes like vanilla cheese cake.

2 slices cream cheese

1/4 cup heavy cream

1 tablespoon Torani sugar-free French vanilla syrup

1. Cut **2 slices of cream cheese** and place them in a small flat serving plate.

2. Pour **1/4 cup heavy cream** on a cup.

3. Pour **1 tablespoon Torani sugar-free French vanilla syrup** on the heavy cream.

4. Mix well with a small spoon.

5. Pour the flavored cream on the cream cheese slices.

6. Eat with a small spoon by taking a small piece of cream cheese and lime cream in every bite.

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Strawberries with Cream

1 serving. 5 minutes to prepare. 0 minutes to cook. 3 ingredients. Easy.

9.0 grams of net carbohydrate per serving.

Most fruits cannot meet the 6/12/12 rule because the high amount of sugar they contain. A cup of strawberries has 9 grams of net carbohydrate and it can be used for dessert if the rest of the dinner was less than 3 grams.

1 cup strawberries

1/2 cup heavy cream

2 squirts Splenda

1. Take **1 cup strawberries** out of the refrigerator.

2. Pick one strawberry and remove the leaves with your fingers. Place it in a dessert bowl. Repeat for more strawberries to complete 1 cup.

3. Fill the dessert cup with clean tap water to rinse the strawberries. Drain in the sink by turning the dessert cup over and holding the strawberries with your hand. Repeat one time.

4. Pour **½ cup heavy cream** over the strawberries.

5. Add **2 squirts liquid Splenda** on top of the heavy cream.

6. Fold with a small fork to coat all the strawberries and to mix the heavy cream with the Splenda.

7. Use the small fork to pick a strawberry, dip it in the cream, and take a bite. Take a sip of the heavy cream in between strawberries.

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Snack Recipes

Eating protein and fat in every meal keeps me without hunger and without snacking. My dinner is pretty late and heavy so I do not need a late night snack. But if I am going to watch a movie on TV or if I had an early dinner, or if I skipped dinner altogether, a late night snack of some ham slices and cheese slices will fill the void. I never pick a high carbohydrate snack such as popcorn, pretzels, or potato chips. A few times I have picked a bag of pre-washed lettuce and ate it as if it was potato chips. I can eat it without any dressing. Other low carbohydrate snacks are nuts, such as almonds or pecans. Macadamia nuts were Dr. Atkins favorite but they are expensive. Peanuts, cashews, and pistachios are a little higher in carbs so they have to be more limited. I have to be careful because nuts are very good and sometimes I end up eating too many. Their net carbohydrate content adds up fairly fast and the third handful of nuts will exceed 12 grams of net carbohydrate.

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Black Olives

2 servings. 1 minute to prepare. 0 minutes to cook. 1 ingredient. Easy.

5.5 grams of net carbohydrate per serving.

Black olives come in cans that are easy to open and they do not need a can opener. I can have them served faster than 1 minute. I can have them cold if the unopened can of olives was previously stored in the refrigerator. Never store food in the refrigerator in opened cans.

1 can black olives (14.5 ounces)

1. Prepare a serving bowl.

2. Open **1 can black olives (14.5 ounces)** and drain it in the kitchen sink using the lid.

3. Pour the drained olives in the serving bowl.

4. Eat with a small fork.

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Celery with Cream Cheese

1 servings. 1 minute to prepare. 0 minutes to cook. 2 ingredients. Easy.

0.6 grams of net carbohydrate per serving.

This is a good way to eat cream cheese.

1 stalk celery

1 ounce cream cheese

1. Remove **1 stalk celery** from a celery head. Wash it with cold water. Cut and discard the ends. Dry the celery with a clean dry paper towel.

Prepare 2 small serving bowls.

2. Cut **1 ounce cream cheese** with a knife in three small slices and place inside the celery stalk hull.

3. Eat cold.

4. Eat with a small fork.

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Swiss Cheese Slice

1 serving. 1 minute to get. 0 minutes to cook. 1 ingredient. Easy.

1.5 grams net carbs per slice.

I like to eat Swiss cheese. Each slice has 1.5 grams of net carbs, about the same carbohydrate content as cottage cheese. They can be included in the diet in limited quantities. The net carbohydrate count has to be counted. Cheddar and other hard cheeses have less net carbs but Swiss is my favorite.

1 Swiss cheese slice (1 ounce)

1. Take **1 Swiss cheese slice** **(1 ounce)** out of its original container. Fold in half twice to obtain four quarters.

2. Eat each quarter individually savoring every second.

3. Close the container and put it back in the refrigerator.

Variations:

• Use **1 slice cheddar cheese** instead of Swiss cheese.

• Use **1 slice other hard cheese** instead of Swiss cheese.

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Spiral Ham

1 serving. 1 minute to prepare. 1 minute to heat. 1 ingredient. Easy.

0.4 grams of net carbohydrate per serving.

I like to warm up a large ham every once in a while for dinner. After I do, I can have ham slices for dinner and freeze the rest of the ham in one-serving packages to eat for several days. I like the spiral sliced ham leg because it is already sliced. It is a little bit more expensive than the non-sliced leg. In the morning, I can take 4 ounces of ham with a cup of coffee on the run.

1 piece ham (1 ounce)

1. Take **1 piece ham (1 ounce)** out of a 1-quart zip-lock bag from the refrigerator.

2. Eat it cold or place it in a paper plate to warm up for 30 seconds on high in the microwave.

To Heat a Whole Ham:

8 servings. 3 minutes to prepare. 2 hours to heat. 1 ingredient. Medium difficulty.

0.4 grams of net carbohydrate per serving.

Whole hams are often on special at low prices. It is much cheaper to buy a whole ham and split it in one-pound bags to be placed in the freezer than buying individual six-ounce packages. I labeled the recipe medium difficulty because although it is easy to put in the oven, the ham is heavy and it requires carving to clean up the bones.

1 spiral ham (about 4 pounds)

1. Follow the instructions in the ham package that should be similar to the following.

2. Turn oven to 350° Fahrenheit.

3. Place **1 spiral ham (about 4 pounds)** in the sink. Remove the wrapping with kitchen scissors. Wash the ham with cold running water.

4. Line up a 13x9 inch pan sturdy enough and with walls to contain the liquid using extra wide aluminum paper to facilitate cleaning.

5. Place 1 spiral ham (about 4 pounds) on the pan with the ham bone down.

6. Warm up 20 minutes per pound. A 4 pound ham will take 80 minutes (1 hour and 20 minutes)

7. Take out and let it cool down for 20 minutes. Eat the ham hot, warm, or cold.

8. After dinner, when the ham has cooled off, carve out the ham and pack in 1 quart bags, about 1 pound each. Put one bag to be eaten the next day in the refrigerator and the rest of the bags in the freezer. The ham from the refrigerator can be eaten cold or after warming up in a microwave oven for 30 seconds. The ham from the freezer might need 2 minutes in the microwave oven to be warm enough to eat.

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Hard-Boiled Egg

1 serving. 1 minute to peel. 0 minutes to cook. 2 ingredients. Easy.

0.6 grams of net carbohydrate per serving.

To have hard-boiled eggs as a snack, they have to be prepared in advance. I usually make one layer of eggs while preparing dinner when I notice there are none left in the refrigerator. I store them unshelled in an open container in the refrigerator separate from the raw eggs that stay in the store container.

1 hard-boiled egg

1 shake salt

1. Place a paper napkin in the kitchen counter to collect the egg shell.

2. Take out a serving plate to receive the egg.

3. Fill a bowl 3/4 with clean fresh tap water to assist in the peeling process.

4. Take **1 hard-boiled egg** out of the refrigerator and tap the shell all around in a hard surface to crack using about four taps. Tap the top and bottom for a total of six taps.

5. Remove the shell starting at the large end where there should be an air pocket. Place the shell pieces in the napkin. Submerge the egg in the bowl of cold clean tap water at least once after the first pieces of the shell have been removed. This will facilitate the rest of the peeling.

6. Wash the peeled egg in the bowl of clean tap water and then place it in the serving plate.

7. Season with **1 shake salt** and pick up with your hand to take the first bite.

8. When finished, fold the napkin over the peel and throw away. Put the used serving plate in the dishwasher.

Variations:

• Add **1 shake black ground pepper** if desired.

• Use **3 drops Louisiana hot sauce** instead of salt.

• Add **1 shake paprika** after the salt.

To boil a layer of eggs:

7 servings. 1 minute to prepare. 15 minutes to cook. 1 ingredient. Easy.

0.6 grams of net carbohydrate per serving.

I use a sauce pan (3 quarts) that is deep enough to fit 1 layer of eggs plus half inch of water above them. This saucepan fits 7 eggs in a single layer.

1 layer of raw eggs (about 7)

1. Place **1 layer of raw eggs (about 7)** carefully in the bottom of a saucepan.

2. Fill the saucepan with cold tap water until the water is half inch over the eggs.

3. Place the saucepan on high heat until the water starts to boil.

4. Add **1 tablespoon salt** to the water.

5. Lower the heat to a simmer and boil for 10 minutes.

6. While the eggs cook, fill a large bowl 1/2 with ice cubes. Fill to ¾ with clean cold tap water to be used to stop the cooking process and to give the eggs a temperature shock treatment to make them easier to peel.

7. When the eggs have been simmering for 10 minutes, pick one egg with a slotted spoon and place it in the cold water. Repeat for the rest of the eggs.

8. When the eggs are cool enough to handle, in about 5 minutes, pick the eggs with a slotted spoon leaving the water behind and place them in an open container to be stored in the refrigerator. They store better with their shell and can last up to 15 days.

Variations:

• If it is preferred, peel all the eggs before storing in the refrigerator since the water bowl is already available. Prepare a serving plate to deposit a peeled egg and a kitchen paper napkin. Take one egg and tap it in six places, including the air pocket in one of the extremes. Start peeling and submerge once in the bowl of water. Place peel in a napkin. Rinse the peeled egg in the tap water and place it the serving plate. Save the peeled eggs in a glass container with a lid and put them in the refrigerator.

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Rotisserie Chicken

1 serving. 1 minute to grab. 1 minute to warm up. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

A cooked rotisserie chicken cost less than a raw chicken. How is this possible? The answer is simple. It weighs less. Rotisserie chickens are convenient but they are usually small and overcooked. I have a simple recipe to roast a chicken in "An Essential Nutrition Diet and Cookbook" under high heat resulting in a very juicy chicken but it is hard to go to the trouble of roasting one when I can grab one already roasted at the exit cash register of the supermarket.

1 rotisserie chicken

1. Remove **1 piece of rotisserie chicken** from a chicken bought at the store and place it in a microwave-safe dish. Put a paper napkin on top and heat on high for 30 seconds.

2. Take out of the microwave oven and eat with utensils.

Variations:

• Add **1 pickled jalapeno pepper** on the side.

• Eat cold from the refrigerator if you prefer and cannot wait 30 seconds to warm up.

• Put **1 tablespoon salsa (hot sauce)** on top after is warmed up and return it to the microwave oven for 20 seconds to warm up the sauce.

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Sausage Link

1 serving. 1 minute to prepare. 1 minute to heat. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

There are so many sausages to try! I owe to Dr. Ken Berry to not worry about nitrates in processed meats.

1 cooked sausage link

1. Take out a cutting board and knife.

2. Place a paper napkin on a 10-inch microwave-safe plate.

3. Wash **1 cooked sausage link** in the sink with cold tap water and place it on the cutting board. Slice it.

4. Place the slices on the paper napkin on the microwave-safe plate without touching each other.

5. Place a second napkin on top.

6. Heat on high for 1 minute in the microwave oven.

7. Remove the top napkin and eat with a small fork.

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Measurement Tips

I use a half slice of an onion as a measurement instead of tablespoons. I would not know how to measure a tablespoon of onions unless the onion was minced. Some half slices are smaller than others so if I think that one half slice is too small, I will throw another small half slice in the pot. I also use shakes of salt and pepper as a measurement instead of fractions of a teaspoon. There is a large variation on the amount of salt or pepper that would come out of the shaker but since a shake is a very small amount, shakes are a more precise measurement, subject to adjustment by personal taste, than trying to measure fractions of a teaspoon. This is what this section is about, little tricks to make cooking flow better without having to stop for something like a measurement device.

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One Half Slice Onion

1 serving. 3 minutes to prepare. 0 minutes to serve. 1 ingredient. Easy.

0.7 grams of net carbohydrate per serving.

Many recipes come with measurements of chopped onions in tablespoons. I prefer to keep an onion cut in halves and use a slice of one of the halves (about 1 tablespoon) as the measurement. I keep the onion halves in the same plastic bag that I brought the onion from the grocery store. I keep the bag in the refrigerator for the onion to be ready for a cold salad. To avoid irritation in the eyes, I always keep the cut side of the onion halves down to the cutting board or away from my face.

1 large onion (4 inch diameter)

1. Take **1 large onion (4 inch diameter)** out of the refrigerator. Remove all outer leaves and roots that will fall down easily and place it in a vegetable cutting board.

2. Cut a small slice with the stem to create a flat surface.

3. Place the onion upside down on the newly created flat surface with the roots on the top side.

4. Cut in half through the roots.

5. Remove the outer layer of one of the halves with your fingers and place the half onion on the cutting board with the cut side down to board and the roots pointing to the side of the less dominant hand.

6. Hold the half onion with your less dominant hand with the fingers curled. Use your dominant hand and a knife to cut one slice of the half onion.

7. Use the half slice onion in a recipe.

8. Save the rest of the onion halves in the bag from the grocery store.

9. To dice a half slice of an onion, align the square edge of the slice half with the knife and cut parallel to the square edge in the desired size.

10. Turn the cut onion 90 degrees and repeat the cuts to get dice size holding the half slice onion with your less dominant hand with curled fingers.

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One Shake of Pepper

1 serving. 0 minutes to prepare. 0 minutes to cook. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

One teaspoon of pepper has about 32 shakes of pepper, depending on the number and size of the pepper shaker holes. Since 1 shake is a smaller unit than ¼ teaspoon, it is more precise to specify shakes and add more if desired. 4 shakes is about 1/8 teaspoon.

1 shake of black ground pepper

1. Season with **1 shake black ground pepper.**

2. Shake more to taste.

Variations:

• Substitute **1 grind of pepper** for a shake of pepper if desired. I find this to be more flavorful but a lot of work when cooking a large piece of meat.

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One Shake of Salt

1 serving. 0 minutes to prepare. 0 minutes to cook. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

One teaspoon of salt has about 64 shakes, depending on the number and size of the salt shaker holes. Since the shake is a smaller unit than ¼ teaspoon, it is more precise to specify shakes of salt and add more if desired according to the taste of the cook. 8 shakes of salt are about 1/8 teaspoon of salt.

1 shake of salt

1. Season with **1 shake of salt.**

2. Shake more to taste.

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One Tablespoon Butter

1 serving. 0 minutes to prepare. 0 minutes to cook. 1 ingredient. Easy.

0.0 grams of net carbohydrate per serving.

One stick of butter has 8 tablespoons. In most recipes I use 1 tablespoon and this would be about ½ inch from a stick. I usually cut a little bit less than that. My cut would be around 3/4 tablespoons but who wants to measure? Just make the cut!

1 tablespoon butter (1/2 inch)

1. Cut 1 tablespoon butter (1/2 inch) by cutting about ½ inch from the stick.

2. Place the butter in the pan to be melted.

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End of Recipes

End of Book
