The Low Carb and Whole Foods Diet and Recipes

By Bubba Mistry

This book is the ultimate guide to a healthy eating lifestyle, with fat-burning solutions, and simple and easy low-carb and whole-foods recipes. By listening to this book and safely adhering to the fat-burning solutions and recipes, you will not only lose weight in a safe and effective manner but also learn to implement heathy eating habits into your life, creating a healthy lifestyle. This guide covers a vast majority of topics that are beneficial to a healthy lifestyle, such as what low carbs are, how to lose weight on a low-carb diet, the difference between good carbs vs bad carbs, and what whole foods are. In addition, this guide will show you how to create a healthy lifestyle specifically to you, as it addresses topics such as exercise, foods to avoid, how to asses your body fat, checking blood pressure, and how to maximize antioxidants. 

• Language: English
• Publisher: Kareena Mistry
• Release date: Sep 12, 2022
• ISBN: 9798215025260

Book preview

Table of Contents

Introduction: What Does Low Carb Mean? What Are Whole Foods?

What Is a LowCarb Diet?

How to Lose Weight on a LowCarb Diet

Good Carbs vs. Bad Carbs

What Are Whole Foods?

What to Avoid

Sugar

Soy

Beverages

Tea and Coffee

Alcohol Is Allowed in Moderation

Why Only Red Wine?

Exercise

The Best Way to Stay Healthy is to Exercise

Maximize Antioxidants

Achieving Maximum Absorbency

What Are the Most Sensitive Vegetables?

Antioxidant Tricks to Boost Your Health

Frozen Antioxidants Are Extremely Powerful

How to Measure Success

Check Your Blood Pressure

Assess Your Body Fat

Chapter 1: How Are Low Carbs Essential to the Fat-Burning Process?

How and Why LowCarb Diets Work

Chapter 2: Why Are Whole Foods Essential to Maintaining a Healthy Lifestyle?

Easy Way to Balance Your Diet

Strengthens Your Bones

Higher IQ

Amazing Hair Growth

Amaranth

Barley

Millet

Quinoa

Better Blood Sugar Levels

Diabetes

The Fundamentals of Insulin Resistance Reversal Through Whole Foods

Younger Appearance

Chapter 3: A Guide to Simple and Easy Low Carb and Whole Food Recipes

Soups

Easy Broccoli Soup

Creamy Cheesy Cabbage Soup

Chilled Avocado and Mint Soup

Cream of Spinach Soup

Hot and Spicy Roasted Red Pepper Soup

Salads

Steak Fajita Salad

Curry Chicken Salad

Poached Salmon Salad with Low Carb Raspberry Vinaigrette

Poultry

Grilled Greek Chicken

Lemongrass Roast Chicken

Baked Spicy Chicken Thighs

Spicy Chicken with Mango Salsa

Chinese Five Spice Chicken

Barbecue Chicken Wings

Colombian Chicken Stew

Fish and Seafood

Lemon-Rubbed Salmon

Jamaican Inspired Hot Pepper Shrimp

Tuna with Fiery Coconut Sauce

Red Snapper with Ginger Soy Sauce

Caribbean Shrimp Stew

Mustard and Ginger Salmon

Barbecued Sea Bass

Spicy Orange Chili-Garlic Lobster

Pork

Roasted Pork Tenderloin

Savory Dry Rub Baby Back Ribs

Cuban Pork Loin Roast

Cheesy Garlic Pork Chops

Simple Braised Pork Chops

Island Pork Steaks

Pork Tenderloin with Pineapple Glaze

Grilled Apple-Mustard Pork Steaks

Beef

Chipotle-Marinated Beef Flank Steak

Beef Tenderloin with Mushroom Sauce

Chipotle Cheeseburgers

One Skillet Ground Beef Stroganoff

Ground Beef Veggie Stir-Fry

Flank Steak with Coriander and Garlic

All-Meat Chili

Tenderloin with Rich Shiitake Sauce

Lamb

Butterflied Leg of Lamb

Lamb Vindaloo

Lamb Chops with Red Peppers

Italian-Style Lamb Stew

Lamb Meatballs with Jerk Sauce

Orange Lamb Burgers

Curried Lamb

Gobi Gosht (Lamb and Cauliflower Stew)

Conclusion

Low-Calorie Diets Are Dangerous

Waist-to-Hip Ratio

References

Introduction: What Does Low Carb Mean? What Are Whole Foods?

What Is a Low Carb Diet?

Alow carb diet is any eating plan that restricts carbohydrates. Carbohydrates are nutrient compounds found in a wide assortment of foods—both nutritious and unhealthful—including grains, veggies, dairy products, potatoes, fruit, pasta, soda, sugar, and sweets. The most well-known types of carbs are sugar, fiber, and starch.

The amount of carbs an individual can consume on a low carb diet differs greatly. The goal is to find the number that works for you and makes you feel satisfied and energized. Carbs are typically around 20% (or less) of a person's daily caloric intake. The typical 2,000-calorie diet allows around 100 grams of carbs per day. In most low carb diets, refined grains (white flour, white pasta, etc.) and added sugars are considered, for the most part, unhealthy but not totally untouchable. Numerous low carb diet plans exist, including Atkins, Zone Diet, Zero Carb, Low Carb Mediterranean, South Beach, Paleo, and many more. Although these diets are different, they all restrict dietary sugars and rely heavily on protein and fats as the main sources of calories.

Diets low in carbs are very popular at the moment. People who cut back on carbs report feeling more energetic while their desire for carb-heavy foods drops. Low carb diets are easy to follow since it does not require a strict diet plan or calorie counting. Additionally, most people lose a lot of weight on a low carb diet, which makes it more appealing than other diets.

Indeed, any diet will work as long as you maintain a calorie deficit, but there are a few problems with calorie cutting. Hunger is the most obvious problem. When individuals drastically cut calories, they become hungry. Nobody likes to feel hungry, regardless of whether it's only for a few hours or long-term. No matter how much you want to get in shape, you will ultimately succumb to hunger. This leads to the yo-yo effect. In a continuing cycle, you'll lose weight, only to gain it back and then attempt to lose it again.

Low carb diets have a significant advantage over diets that restrict calories largely due to biochemical responses. By limiting carbs, you decrease your body's production of insulin. As a result, a higher percentage of glucose is used as fuel instead of stored as fat. Allowing Leptin to alert you when you've eaten enough. You feel satisfied with less food. Simple carbs, however, increase your hunger. So, although low carb dieters aren't strictly counting calories, they eat fewer calories because they feel less hungry.

Recent studies have shown that individuals who restrict their carbs consume fewer calories and burn more calories at rest than those who consume high carb diets. A low carb diet can boost your metabolism while reducing your desire to eat, allowing you to eat less and burn more.

How to Lose Weight on a Low Carb Diet

IF YOU WANT TO BE SUCCESSFUL on a low carb diet, you must first understand what carbs are, which foods contain them, and the difference between simple carbs (bad carbs) and complex carbs (good carbs). Even though carbs have a bad reputation, some are, in fact, essential for good health.

Good Carbs vs. Bad Carbs

GOOD CARBS ARE HIGH in fiber, whereas bad carbs are low in fiber. The stomach breaks down all carbs into sugar (glucose), the body's energy source. Carbs that contain little fiber digest more quickly than carbs that contain a lot. The faster glucose enters the bloodstream, the quicker your blood sugar level spikes.

Complex carbs are those that are packed with fiber and nutrients. Complex carbohydrates digest more slowly due to their fiber content, preventing outrageous spikes in blood sugar levels that lead to insulin resistance and leptin resistance. Carbohydrates are a vital energy source for the body, contain many essential nutrients, and are the body's only source of fiber.

Complex carbohydrates are plant foods that are minimally processed - such as fruits, vegetables, legumes, and whole grains - and are loaded with vitamins and fiber that offer a variety of health benefits. Fiber reduces the absorption of other nutrients eaten at