5 Common Mistakes To Avoid In Your Atkins Diet



#1 The Fat Phobia
Natural Fats are fine when you control your carbohydrates intake. You need Fat to help stimulate the burning of body fat. Always accompany a carb snack with either fat or protein.


#2 Not counting Net Carbs
Net Carbs are the grams of total carbs minus grams of fiber, which has virtually no impact on your blood sugar. Don’t forget to count lemon juice & other acceptable condiments & include 1 gram of Net Carbs for sugar substitutes. And most important, don’t use your carb allowance for foods that are high in sugar and starches and low in fiber. Finally, don’t make the mistake of thinking no carbs are better than 20 grams of Net Carbs and eat only protein and fat.


#3 Not Enough Water
You should be drinking at least 64 oz of water every day.  No cheating!


#4 Those Sneaky Carbs!
Make it a habit to read package labels or Nutrition Facts so you can avoid added sugars and other sneaky carbs. Just because it says “low calories” or “diet”, it doesn’t mean it’s low in carbs.


#5 Eat more veggies
Starting at Induction, 10-16 of your 20 net carbs for the day should be coming from vegetables on the acceptable foods list.

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My 5 Go-To Paleo Recipe



#1 Pepper Poached Eggs


2 tablespoons (11 g) minced fresh paprika pepper
2 tablespoons (20 g) minced onion
1 tablespoon (14 g) coconut oil
1/4 cup (60 ml) coconut milk
Salt & ground black pepper, to taste
3 eggs

NUTRITION FACTS (per 1 serving):
436 calories, 39g fat, 18g protein, 6g carbohydrate, 1g dietary fiber, 5g net carbs.

Put a smallish heavy skillet over medium heat & melt the coconut oil. Throw in the veggies. Let the pepper & onion sauté until they’ve softened. Add the coconut milk & stir everything up. Bring the mixture it to a simmer & let it cook for just a minute or two. Season it with salt & pepper. Now break the eggs into the skillet, cover the skillet, & turn the heat to medium-low. Let the eggs poach, checking often, until done to your liking. Plate, scrape any lingering sauce over the eggs, & serve immediately.


#2 Pesto-Nut Chicken


3/4 cup (195 g) pesto sauce
3/4 cup (75 g) pecans
3 pounds (1.4 kg) chicken (Use thighs, breasts, or both, with skin, as you choose.)

NUTRITION FACTS (per 1 serving):
576 calories, 46 g fat, 35 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g net carbs.

Preheat the oven to 350°F (180°C or gas mark 4).
Spread the pecans in a shallow baking sheet, & put them in the oven, while it heats, for 6 minutes.
Place the chicken in a roasting pan & coat with the pesto.
When the oven timer beeps, pull out the pecans & turn the oven up to 375°F (190°C or gas mark 5).
Dump the pecans in a food processor. Pulse until they’re chopped to a medium consistency. Spread them on a rimmed plate.
Roll the pesto-coated chicken in the pecans, making a nice thick coating. Put the chicken back in the roasting pan, skin side up. Roast for 50 to 60 minutes or until the juices run clear.


#3 Mustard Salmon


Ground black pepper
1 salmon fillet (24 ounces, or 680 g), cut into 4 servings
2 tablespoons (30 g) spicy brown mustard
1 1/2 teaspoons butter or other fat
1/2 cup (50 g) Italian-Seasoned Pork Rind Crumbs (See page 37.)

NUTRITION FACTS (per 1 serving): 286 calories, 12 g fat, 42 g protein, 1 g carbohydrate, trace dietary fiber, 1 g net carbs.

Preheat the oven to 350°F (180°C or gas mark 4). Line a baking sheet with non-stick foil.
Season the salmon lightly with salt and pepper and then spread each non-skin-side with 1/2 tablespoon of the mustard. Lay it skin-side down on the foil. Repeat with the other three fillets.
Bake the salmon for about 15 minutes.

Meanwhile, over medium-low heat, melt the butter in a skillet and add the crumbs. Cook the crumbs, stirring often, until they brown a little and become very crisp.
When the salmon is done, plate it, and spread 1/4 of the crumb mixture over each fillet. Serve the salmon immediately.


#4 Exotic Pumpkin Soup


2 tablespoons (28 g) butter
1 quart (950 ml) chicken broth
2 tablespoons (12 g) ras el hanout
3 cloves of garlic, crushed
1 can (15 ounces, or 425 g) pumpkin
1 can (14 ounces, or 390 ml) unsweetened coconut milk

NUTRITION FACTS (per 1 serving): 229 calories, 22 g fat, 6 g protein, 5 g carbohydrate, trace dietary fiber, 5 g net carbs.

In a big, heavy-bottomed saucepan over medium-low heat, melt the butter. Add the garlic and ras el hanout and sauté them, stirring often, for just a couple of minutes.
Add everything else, stir it up, and bring to a simmer. Let it cook for 15 minutes or so, just to blend the flavors, and then serve.


#5 Almond Meringues


1 pinch of salt
1 cup (145 g) almonds
5 egg whites
1/2 cup (96 g) erythritol
1 teaspoon vanilla extract, almond extract, or 1/2 teaspoon of each

NUTRITION FACTS (per 1 serving):
Per serving: 21 calories, 2 g fat, 1 g protein, 1 g carbohydrate, trace dietary fiber, 1 g net carbs.

Preheat the oven to 350°F (180°C or gas mark 4).
Spread the almonds in a shallow baking sheet and bake them for just 5 minutes. Remove them from the oven & turn the temperature down to 250°F (120°C or gas mark 1/2). Line two cookie sheets with baking parchment.
Put the almonds in a food processor. Pulse until they’re chopped medium-fine, with the biggest bits about half the size of a pea.

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(Credits to Paleo Primal in 5 Ingredients or Less by Dana Carpender)