Archive | July, 2019

GERD Diet: Benefits, Side Effects, and More

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GERD, or gastroesophageal reflux disease, is a condition commonly associated with acid reflux. And, just as the name implies, it is caused by an excess of acid in your stomach, which leads to acid indigestion or heartburn (pyrosis.) Acid reflux happens when some of that stomach acid goes back into your esophagus, creating a burning sensation in your lower chest area.

GERD is diagnosed when acid reflux occurs more than twice a week. GERD and acid reflux are the most common gut complaints in hospital departments in the United States. To mitigate the condition, your doctor may recommend pills or a GERD diet.

A GERD diet works best, and many healthcare experts now recommend it among other lifestyle solutions. So, what is a GERD diet? This article highlights what the GERD diet is, talks about its accompanying benefits and discusses some side effects linked to GERD medications.

What Is GERD?

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Gastroesophageal reflux disease is caused by persistent acid reflux. Acid reflux is a common ailment. An estimated 15 million people in America experience daily heartburn symptoms. Regular heartburns cause GERD. While it is commonly referred to as acid reflux, GERD is a more chronic condition that requires medical treatment to reduce esophageal damage.

GERD is a chronic condition and can be unpleasant as it causes symptoms such as difficulty in swallowing, dry sore throat, hoarseness, coughing and heartburn. Depending on its severity, GERD’s symptoms can impair your daily routine and your quality of life. As if that weren’t enough, GERD can lead to life-threatening conditions, such as esophageal ulcers, Barrett’s esophagus and esophageal cancer.

Contrary to what the name implies, heartburn has nothing to do with your heart. Instead, the name likely refers to the burning sensations that occur around heartburn sufferers’ chests and upper gastrointestinal tracts. The burning sensations are caused by stomach acids as they leak back into your food pipe. The discomfort can last for up to two hours at a time.

Most people experience heartburn occasionally. GERD sufferers, however, experience at least twice a week the symptoms of acid reflux, including: 

  • Wheezing
  • Flatulence
  • Sore throat
  • Excessive belching
  • Coughing
  • Difficulty swallowing
  • A bitter taste

If you have excessive weight and suffer from GERD, that weight could be exacerbating any of the above ill effects.

GERD and Weight

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Being overweight is one cause of GERD. According to the American Society of Gastrointestinal Endoscopy, obesity is the leading cause of frequent heartburn. Why? It’s because excessive weight increases abdominal pressure, causing stomach acid to leak or flow back into the esophagus.

Also, tight clothing can also make GERD symptoms grow worse. This implies that wearing loose clothing and losing weight can help ease acid reflux and the chronic condition of GERD.

Weight Gain and Risk Factors

Becoming overweight is the biggest risk factor associated with GERD. In fact, temporary weight gain such as that during pregnancy, can cause heartburn. In such cases, the symptoms typically clear up once you get back to your normal weight.  

No matter the cause, acid reflux is bad enough, but it also aggravates these other health conditions:

  • Chest pain
  • Asthma
  • Vocal cord tumors
  • Sore throats
  • Chronic coughing

What Is the GERD Diet?

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The GERD Diet incorporates foods proven to reduce the symptoms and frequency of acid reflux. The GERD Diet entails healthy living, meaning you eat healthy foods, exercise regularly and reduce your levels of stress.

All this can prevent acid reflux issues, cardiovascular-related diseases and more. In fact, the GERD Diet provides a solution to a myriad of other health issues simply because it reduces acid reflux. But, you don’t have to suffer already from acid reflux to benefit from the GERD diet. It emphasizes a healthier way of life, which could probably benefit most of us.

The GERD Diet entails a commitment to reducing the consumption of foods with non-nutritive ingredients, such as sugar, and with high-fat content, including even those in packaged foods. This emphasis not only helps you reduce your intake of calories for weight loss, but it also decreases your risk of developing heartburn.

Weight Loss and Eating Habits

First off, since excessive weight generates GERD symptoms, you should focus on slimming down immediately. When obesity is severe and does not decline through diet and exercise, you may require weight loss surgery, such as liposuction or gastric bypass. Due to the surgery, heartburn may be a common side effect. You can manage this the same way as other heartburn remedies, which include:

  • Eating more slowly
  • Eating smaller meals
  • Avoiding trigger foods (spicy and high-fat foods)
  • Avoiding eating within two hours before bedtime
  • Elevating the head of your bed from 6 to 10 inches

Foods to Consider Eating

pancake omelette
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In the battle to beat acid reflux, you should include the following foods in your GERD diet:

  • Low-fat milk products, such as ice cream, cheese and yogurt (avoid full-fat milk products)
  • Baked goods such as croissants, biscuits, pancakes, muffins, waffles and doughnuts
  • Meats and other proteins, including eggs, tofu, fish, skinless poultry, lean meat, fried meat, lunch meat and sausages (avoid fatty meat)
  • Fruits that are fresh, frozen or canned and fruit juice (avoid citruses like lemons, oranges, grapefruit and limes)
  • Vegetables, including those that are fresh, frozen or canned without added fat (avoid fried or creamed vegetables, as well as tomatoes, tomato products and onions)

Foods to Avoid

The GERD diet also requires you to avoid certain dietary habits that have been linked to acid reflux. These include:

  • Coffee
  • Alcohol
  • Garlic
  • Fatty foods
  • Spicy foods
  • Carbonated drinks
  • Tomatoes and related products
  • Citrus foods (including fruit juices)
  • Mints (especially peppermint)
  • Packaged/processed foods

Benefits, Side Effects, More

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Benefits of the GERD Diet

It’s easy to see how the diet helps with weight loss. In fact, dropping pounds is one of the best ways to beat GERD. Therefore, start by reducing your daily caloric intake. When you adopt a GERD diet, there is a high likelihood you will lose weight.

Besides watching what you eat (and what you don’t,) the diet means you’ll be exercising more — another strategy for losing weight to help with heartburn. Taking a walk after a meal will help burn the calories you consumed and aid in digestion. This way, there is little chance you will lie down after a meal and risk further stomach acid leakage.

Moreover, the GERD diet will mitigate any development of esophageal cancer. Additionally, eating healthy and exercise correlates with a reduced risk of cardiovascular disease and a reduced risk of developing Type 2 diabetes.

Side Effects of Alternative Treatments

Those who simply don’t want to put in the work involved with a GERD Diet, often opt instead for popping those pills the commercials tout. These medications are either reactive by neutralizing stomach acid already there or are proactive by restricting the production of future stomach acid.

The problem with this is that the drugs aren’t meant as a continuing or long-term solution. Over time, they actually can have adverse effects due to their continual use. For example, proton pump inhibitors like Prilosec and Prevacid, which are taken to reduce stomach acid, have been correlated with an increased risk of developing osteoporosis or pneumonia, and also have negative interactions with other drugs.

Unfortunately, many over-the-counter pills are readily available to treat acid reflux. Still, they have played little in curtailing GERD incidence.

In the U.S., it’s estimated that four percent of adults suffer from acid reflux. Rates of esophageal cancer have also surged by 500 percent since the 1970s. A study from Denmark that tracked over 9,800 GERD sufferers linked proton pump inhibitors with the increase of esophageal cancer. This implies that medications and pills used in treating GERD are ineffective and potentially cause more harm than good. If patients adopted the GERD diet instead, they’d be much better off.

Conclusion

cold headaches influence
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GERD is caused by persistent acid reflux. It is a chronic condition that could lead to difficulty in swallowing, sore throat, hoarseness, coughing and heartburn. Severe GERD interrupts your routine and impairs your quality of life. GERD also can cause wheezing, flatulence, excessive belching among other issues related to the esophagus.

According to the American Society of Gastrointestinal Endoscopy, obesity is the leading cause of frequent heartburn, a symptom of GERD, while tight clothing can also worsen acid reflux. Loose clothing and losing weight can help ease acid reflux.

Following a GERD Diet means you eat healthier, avoiding high-fat content foods and non-nutritive sugars, you exercise regularly and you reduce your stress. Most people on the GERD Diet lose weight, which may reduce the acid reflux and greatly reduce the risks of developing esophageal cancer, cardiovascular disease or Type 2 diabetes.

While it may seem easier to take GERD medications to eliminate excessive stomach acid or restrict the production of stomach acid in the future, the problem is that long-term use of drugs has negative effects. For example, proton pump inhibitors like Prilosec and Prevacid can lead to osteoporosis and pneumonia, plus negative interactions with other medications.

Taking all this into consideration, it is very clear that the GERD diet is the best, safest and our top choice for a recommended solution to your acid reflux woes.

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Ketogenic Diet: How Does It Work and Is It Effective?

veggie salad

The keto diet has been around since 1921 and was originally used by Russell Wilder to treat epilepsy. It was used frequently until 1940 when an antiepileptic drug treatment became regularly available. However, in 1998, it exploded in popularity again, this time for weight loss. 

The keto diet starts with measuring your macros, or macronutrients. These are fat, protein and carbohydrates. There are nine calories per gram of fat and four calories per gram of protein and carbohydrates. Start with a 4:1 ratio of fat to combined protein and carbohydrates to keep you satiated and reduce cravings, improve your self-control, increase your physical activity and decrease your caloric intake.

What Is a Ketogenic Diet?

keto food
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The ketogenic, or keto diet, is a high-fat, low-carb diet which decreases blood sugar levels and increases insulin sensitivity. Over a period of time, this trains the body to consume fat and ketones for fuel rather than carbohydrates. There are four types of ways to practice the ketogenic diet. They are the standard ketogenic diet, the cyclical ketogenic diet, the targeted ketogenic diet and the high-protein ketogenic diet.    The standard keto diet has macronutrient ratios of 75% fat, 20% protein and 5% carbs. The cyclical ketogenic diet involves five ketogenic days and two high-carb days which allow you to maintain this lifestyle, if you have trouble giving up carbs. The targeted ketogenic diet allows you to eat higher levels of carbs on days which contain strenuous workouts. Finally, the high-protein ketogenic diet involves 60% of your calories coming from fat, 35% of your calories coming from protein and 5% of your calories coming from carbohydrates. This is useful because protein keeps you more satiated than fat. The cyclical and targeted ketogenic diets are useful for athletes, such as bodybuilders who lift very heavy weights. 

Keto-Friendly Foods

The hardest part of the keto diet is determining which foods to eat. The majority of your meals should be centered around: 

  • Meat
  • Fatty fish
  • Eggs
  • Butter and cream
  • Cheese
  • Nuts and seeds
  • Healthy oils
  • Avocados
  • Low-carb veggies
  • Condiments

Meat includes red meat, steak, ham, sausage, bacon, chicken and turkey legs. Good fish includes tuna, trout, mackerel and salmon, although tuna is much leaner than salmon. Look for omega-3 or pastured whole eggs and grass-fed butter and cream. Cheese should be unprocessed, such as cheddar, goat, cream, blue or mozzarella. Nuts and seeds include chia, pumpkin and flax seeds and walnuts and almonds.

Search for healthy oils, such as avocado, coconut and extra virgin olive oil. Make fresh guacamole out of avocado, or slice one on top of your toast for breakfast, in your oatmeal or on an open-faced grilled chicken sandwich. Low-carb veggies include most green veggies, tomatoes, onions and peppers. Keto-friendly condiments include salt, pepper and healthy herbs and spices.

Food to Avoid

string green bean
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Here is a list of food types to reduce or eliminate from your keto diet: 

  • Sugary foods
  • Grains or starches
  • Fruit
  • Beans or legumes
  • Root vegetables and tubers
  • Low-fat or diet products
  • Some condiments and sauces
  • Unhealthy fats
  • Alcohol
  • Sugar-free diet foods

Sugary foods include candy, ice cream, cake, smoothies, fruit juice and soda. Grains and starches include cereal, pasta, rice and wheat-based products. Fruits include all fruits except for small portions of high-fiber, low-carb fruits, like blackberries and raspberries. Beans and legumes include chickpeas, lentils, kidney beans and peas. Root vegetables and tubers include parsnips, carrots, sweet potatoes and red potatoes.

Low-fat and diet products are frequently very processed and high in carbohydrates. Aim for unprocessed, whole natural food whenever possible. Avoid condiments and sauces which are high in unhealthy fat and sugar. Minimize processed, unhealthy fats in your diet, such as mayonnaise and vegetable oils.

Minimize alcohol containing carbohydrates, such as beer, wine and cocktails, as they may throw you out of ketosis. Look for carb-free alcohol, such as whiskey, but remember to keep it within your daily caloric allowance. Alcohol has seven calories per gram, so a shot of whiskey will have 96 calories. Alcohol also reduces your inhibitions, so you may binge on foods which are not keto diet-friendly. Avoid sugar-free diet foods and gum as these can affect ketone levels with their high-sugar alcohol content. They are also often highly-processed.

Healthy Keto Snacks

strawberries
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Great snacks for between meals on the keto diet include:

  • Small portions of leftover meals
  • Celery with salsa and guacamole
  • Strawberries and cream
  • Full-fat yogurt mixed with nut butter and cocoa powder
  • A low-carb milkshake with nut butter, cocoa powder and almond milk
  • 90% dark chocolate
  • 1 or 2 hard-boiled eggs
  • Cheese with olives
  • A handful of seeds or nuts
  • Cheese 
  • Fatty meat or fish

Eating Out

If your friends invite you to a restaurant while you’re on the keto diet, it is easy to find a keto-friendly meal. At Mexican restaurants, enjoy any type of meat with extra cheese, sour cream, salsa and guacamole. Just skip the tortilla. At your local burger joint, opt for a bunless burger with avocado and nut butter, eggs, bacon or extra cheese. Swap out french fries for low-carb vegetables. At breakfast restaurants, get an omelet with avocado, bacon and sausage. At a steakhouse or seafood restaurant, you can get a meat or fish-based dish with high-carb food replaced with extra vegetables. For dessert, you can get berries and cream or a mixed cheese board.

How the Keto Diet Works

The keto diet works by getting your body to burn fat for fuel rather than carbs. Normally, we eat a high-carb meal, and our body converts those carbs into glucose for fuel. We then make insulin to move that glucose into the bloodstream. Our body then uses that glucose as its primary fuel source. When there is a minimal presence of carbs, our body must use another fuel source. Our liver takes fatty acids and converts them into ketone bodies called ketones. The process is called ketosis, and the goal of the ketogenic diet is to keep your body in a state of ketosis. When your liver breaks down fatty acids, three ketones are created: 

  • Acetoacetate (AcAc) – created first during ketosis
  • Beta-hydroxybutyric acid (BHB) – formed from acetoacetate
  • Acetone – created spontaneously as a byproduct of acetoacetate

Testing Ketosis

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There are a few methods to test the ketone levels in your body. These are blood, breath and urine testing. Testing is important in the beginning to ensure you have entered and are staying in ketosis so you can reap the full benefits. Urine test strips may be purchased at your local pharmacy at a very low cost and indicate your ketone level by color. When you first start testing your ketones, use the urine sample method with the blood testing method to confirm the accuracy of your urine tests. When you have been in ketosis for a while, your body is more efficient at using ketones so this may show up as lower ketone levels in your urine test. Levels of hydration and electrolytes in your body also affect test results.

Using a breath meter, you can test the levels of acetone in your breath. The benefit of this testing method is it only consists of one upfront cost. The disadvantage is it is not as reliable as blood testing. If you can afford it, use a blood glucose meter to test your ketone levels with a blood strip. This method can get a little pricey, if you use it frequently, but it is your best bet while you are still learning what portion of carbohydrates you can eat to keep your body in ketosis. After 21 days, your new way of eating will become a habit, and you will not need to test anymore.

Is It Effective?

The keto diet is effective for weight loss, but it is also used to improve a variety of other health conditions. These include: 

  • Heart disease
  • Cancer
  • Alzheimer’s disease
  • Epilepsy
  • Parkinson’s disease
  • Polycystic ovary syndrome
  • Brain injuries, like concussions
  • Acne 
  • Hypertension
  • Hyperglycemia
  • Excess triglycerides
  • High cholesterol

Excess carbohydrates, particularly fructose, increase your triglyceride levels, so reducing these easy-to-store carbs in your diet decreases the fat in your bloodstream. It also lowers blood pressure and eliminates Type 2 diabetes. If you have hypotension, talk to your general health practitioner about adding salt to your diet to keep your blood pressure high enough. The keto diet also increases the levels of good cholesterol and lowers the levels of bad cholesterol in your bloodstream.

This diet is effective in reducing inflammation which eliminates pain and reduces the frequency of skin conditions, such as eczema and acne. By increasing the amount of BHB in your bloodstream, you also fight inflammatory diseases, such as psoriasis, arthritis and irritable bowel disease. There are over 43 health conditions the keto diet is effective in treating, and all it takes to reap the benefits is a simple change in diet.

Conclusion

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The keto diet is the best diet you can go on if you suffer from inflammatory diseases or health conditions compounded by excess weight. It is effective for weight loss, improves your mood, increases your energy levels and improves many markers of good health. The macronutrient ratios are different depending on your needs, and you can have a registered dietician help you make meal plans while you start this transition. As long as your breath, blood or urine tests indicate an adequate level of ketones in your body, you will reap the benefits of this highly-effective, healthy diet. Always talk to your doctor before starting a new diet.       

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Top 10 Popular No Carb Diet Recipes for Picky Eaters

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The diet we consume contains macronutrients and micronutrients. Macronutrients include carbohydrates, fats, and proteins, while micronutrients consist of vitamins, minerals, antioxidants, etc. The no carb diet eliminates foods that contain carbohydrates, especially foods containing refined flour and sugar. A no carb diet is a boon for those looking to lose weight and manage certain health conditions such as diabetes.

Eliminating a macro-nutrient from your diet completely must always be discussed with your doctor, as this diet may not be suitable for everyone. Embracing the no carb diet requires a conviction, and staying true to it requires a lifestyle change. 

What Are Carbs?

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Carbohydrates are one of the essential macro-nutrients that the body requires for optimum functioning. Carbohydrates cannot be synthesized by the body on its own and need to be obtained from food sources. Carbohydrates are a source of energy for the body and include simple as well as complex carbohydrates. Simple carbohydrates include sugars such as honey, table sugar, and high-fructose corn syrup. Complex carbs include starches found in bread, pasta, rice, and potatoes and dietary fiber obtained from fruits and vegetables, nuts, and whole grains.

Simple and complex carbohydrates provide quick energy for your body; simple carbs are digested quickly and absorbed more quickly than complex carbs. Simple carbs can lead to spikes in blood sugar levels, causing frequent hunger pangs and cravings, while complex carbs keep you satiated for longer, providing sustained energy.

The Benefits of a Low-Carb Diet

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Healthy Weight Loss

A no carb diet is the most effective way to kick-start your weight loss journey. If you’re struggling to lose belly fat, this diet plan can help you trim inches from your abdominal area. Losing belly fat is associated with reduced risk of heart disease and type 2 diabetes.

Reduced Triglyceride Levels

Excess triglycerides lead to clogged arteries and increase your risk of stroke. By cutting carbs, you will be able to reduce triglyceride levels, while elevating your good cholesterol or HDL levels.

Improved Blood Sugar and Insulin Levels

Cutting carbs is the best way to reduce insulin levels and manage type 2 diabetes. Following a no carb diet will prevent sugar spikes, reducing your body’s need to produce high levels of insulin to counter high blood sugar levels.

10 Popular No Carb Diet Recipes for Picky Eaters

Delicious no carb recipes will make the no carb diet a sustainable and long-term plan for you, helping you reap the best benefits of this no-carb diet such as weight loss, controlled blood sugar and cholesterol levels, and more. Below, we mentioned our 10 popular no carb recipes, which even picky eaters will love.

Meatball Casserole

Image Source: Pixabay

Ingredients

  • 2½ – 3 lb. ground beef
  • 1 cup unsweetened almond milk
  • ½ cup rolled oats (use gluten-free if necessary)
  • ½ cup grated Parmesan cheese
  • 2 eggs
  • 1 teaspoon each minced garlic
  • 1 teaspoon Italian seasoning
  • Salt to taste
  • 1 teaspoon black pepper
  • 3 cups prepared marinara sauce
  • Shredded mozzarella cheese

Procedure

  1. Mix all ingredients and knead together in a large mixing bowl. Form into golf ball-sized meatballs and arrange on a greased baking tray.
  2. Pour marinara sauce over the meatballs and top with shredded mozzarella cheese. Bake at 350 Fahrenheit for 30 minutes.

Pizza Casserole

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Ingredients

  • 1 can pizza sauce
  • 5 links uncooked spicy Italian sausage
  • 4-5 teaspoons olive oil
  • 1/2 teaspoon dried oregano
  • Salt and fresh-ground pepper to taste
  • 8-12 oz. fresh mushrooms washed and cut into thick slices
  • 1 1/2 cups grated Mozzarella cheese
  • 15 slices pepperoni, cut in half

Procedure

  1. Heat olive oil in a large skillet, squeeze the sausage out of the casing and cook until it’s nicely browned, mashing it as it cooks. Arrange the cooked sausage on the bottom of a greased pan.
  2. Heat some more olive oil in a large pan, add the sliced mushrooms, and cook for 2-3 minutes.
  3. Pour half the pizza sauce over the cooked sausage layer. Top with the cooked mushrooms. Layer the sliced pepperoni over the mushroom layer and top with the remaining pizza sauce. Add shredded mozzarella cheese and bake in a pre-heated oven for 25 minutes at 350 degrees Fahrenheit.

Bruschetta Chicken

bruschetta
Image Source: Pixabay

Ingredients

  • 2 boneless skinless chicken breasts halved horizontally to make 4 fillets
  • 3 teaspoons Italian seasoning
  • 2 teaspoons minced garlic
  • Salt to taste
  • 1 tablespoon of olive oil
  • 4 tomatoes finely chopped
  • 1/4 red onion finely chopped
  • 4 tablespoons shredded fresh basil
  • ½ cup parmesan cheese
  • 1-2 teaspoons balsamic glaze

Procedure

  1. Season chicken breasts with Italian seasoning, garlic, and salt.
  2. Heat oil in a grill pan, and sear chicken breasts until browned on both sides and cooked completely. Allow cooked chicken breasts to rest.
  3. In a bowl, combine chopped tomatoes, red onion, basil, olive oil, and salt in a bowl. Top each chicken breast with the tomato mixture and parmesan cheese.
  4. Pour a few spoons of balsamic glaze over the prepared chicken and serve immediately.

No-Carb Taco Casserole

taco
Image Source: Pixabay

Ingredients

  • 1.5 – 2 lb ground turkey or beef
  • 2-3 teaspoons oil
  • ½ red onion minced
  • 2 cloves garlic minced
  • 2 tablespoons taco seasoning
  • 1 cup salsa
  • 8 oz shredded cheddar cheese

Procedure

  1. Heat oil in a skillet, saute the chopped onions and minced garlic, add the minced meat and cook through. Add the taco seasoning and mix well.
  2. Place the prepared meat mix at the bottom of a baking tray. Top with salsa and then add the grated cheddar cheese.
  3. Bake in a pre-heated oven for 10-15 minutes till the cheese melts.

Chicken Lettuce Wraps

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Ingredients

  • 1 tablespoon olive oil
  • 1 pound ground chicken
  • 2 cloves minced garlic
  • 1 red onion chopped finely
  • 2 scallions chopped finely
  • 1 head butter lettuce
  • Salt to taste
  • 1/4 cup hoisin sauce
  • 2 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon Sriracha

Procedure

  1. Heat olive oil in a skillet, saute the onions until they turn translucent, add ground chicken and cook until browned.
  2. Add the minced garlic, chopped red onion, hoisin sauce, soy sauce, rice wine vinegar, ginger, and Sriracha.
  3. Garnish with chopped green onions.
  4. Spoon the chicken mixture into the center of a lettuce leaf and serve immediately, like a taco.

No-Carb Breakfast Burrito

Image Source: Pixabay

Ingredients

  • 2 eggs
  • Salt and black pepper to taste
  • 2 tablespoon butter
  • 2 tablespoon chipotle mayonnaise
  • 1 cup chopped romaine lettuce
  • 1 tomato sliced
  • 4 bacon strips, cooked crisp
  • 1/2 avocado, sliced

Procedure

  1. Whisk the eggs with salt and pepper.
  2. Melt butter in a pan and cover the base of the pan evenly with the egg mixture.
  3. Cover the pan and cook for about a minute.
  4. After a minute or two, move egg crepe and, flip it over with a spatula.
  5. Spread the chipotle mayonnaise on the prepared crepe. Top with lettuce, tomato, bacon, and avocado.
  6. Roll and enjoy your no-carb burrito.

Herb Balsamic Chicken

Balsamic Chicken
Image Source: Pixabay

Ingredients

  • 1/2 cup balsamic vinegar
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon minced fresh basil
  • 2 teaspoons grated lemon peel
  • 1 garlic clove, minced
  • Salt to taste
  • Crushed red chili flakes as per taste
  • 1-2 lb. boneless, skinless chicken thighs

Procedure

  1. In a bowl, whisk together all ingredients except chicken. Add the chicken and allow it to marinate in the vinegar mix for 30 minutes.
  2. Grill chicken in preheated oven for 20 minutes and broil on each side for 2-3 minutes until the chicken turns brown on both sides.

Shrimp Avocado Salad

shrimps avocado
Image Source: Pixabay

Ingredients

  • 1 pound peeled and deveined cooked shrimp, coarsely chopped
  • 2 tomatoes, chopped
  • 2 scallions, chopped
  • 1/4 cup finely chopped red onion
  • 1 jalapeno, minced
  • 2 tablespoons minced fresh cilantro
  • Salt to taste
  • 2 tablespoons lime juice
  • 2 tablespoons olive oil
  • 1 teaspoon taco or Mexican seasoning
  • 3 ripe avocados, peeled and cubed

Procedure

  1. Place the first six ingredients in a large bowl. Prepare the dressing for the salad by mixing lime juice, olive oil, Mexican seasoning, and salt.
  2. Pour the seasoning over the shrimp mix and refrigerate for an hour. Top with cubed avocados when serving.

Cilantro Lime Shrimp

Lime Shrimp
Image Source: Pixabay

Ingredients

  • 1/2 cup chopped fresh cilantro
  • 1-1/2 teaspoons grated lime zest
  • 1/2 cup lime juice
  • 1 jalapeno, minced
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • Salt to taste
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon smoked paprika
  • 1 pound uncooked shrimp, peeled and deveined

Procedure

  1. Mix all the herbs and seasonings in a bowl, add the shrimp, and allow to stand for 30 minutes.
  2. Thread shrimp onto metal or soaked wooden skewers. Grill on a grill pan over medium heat until shrimps turn pink, 2-4 minutes per side.

Delicious Egg Salad

Egg Salad
Image Source: Pixabay

Ingredients

  • 10 hard-boiled large eggs
  • 1 cup shredded cheddar cheese
  • 1/2 pound bacon strips, cooked and crumbled
  • 1/4 cup finely chopped pickled jalapeno peppers
  • Salt and pepper to taste

Procedure

  1. Place eggs in a large bowl; mash with a fork. Mix in all other ingredients and refrigerate until serving.


Conclusion

The no carb diet has many health benefits and is great for those looking to lose weight without depriving themselves of optimum nutrition. Deliciously crafted no carb recipes will help you stick to this diet for the long-term. 

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