Atkins Diet Recipes: Low Carb Gravy (IF) | Update

In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.

There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons.

A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.

Here are some diets that are popular in the community

1. Mediterranean diet
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.

2. Raw food diet
The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.

3. Vegan diet
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.

4. Vegetarian diet
The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.

5. Ketogenic diet
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.

6. Atkins diet
The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.

If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.

Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.

Health agencies recommend that people maintain a normal weight by limiting consumption of energy-dense foods and sugary drinks, eating plant-based food, limiting consumption of red and processed meat, and limiting alcohol intake.

The Dietary Guidelines for Americans is an evidence-based information source that policy makers and health professionals use to advise the general public about healthy nutrition.

** Recipe included in my new low carb, gluten free cookbook, Low Carbing Among Friends. Please check it out at our website @ **

In partnership with FaveDiets ( ) recipe site, I break out of my Super Bowl series of videos with my recommendation on how to make low carb gravy. I have made many bad or less good gravy in my attempts (cream, veggie purees) at Thanksgiving, but this way has been the most universally successful. The mentioned Xanthan gum method is fussier too between good and too much of a gel.

For the Xanthan gum, here is a link on where to purchase it:

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2 TBS Butter
2 TBS Carbquik
1.5 cups of Beef / Turkey Drippings (supplement with broth if necessary)

Makes 10+ servings.
Nutrition Facts:
26 Calories, 2.1g Fat, .3g Carbs, .5g Protein

For more free healthy recipes, cooking tips and tutorials go to

(IF) – Induction Friendly recipe
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  1. That gravy and the mashed cauli would go great with Swedish meatballs 🙂 A quick question. How many carbs per serving are in your whey vanilla powder? Are all serving sizes the same, what is the serving sive for the ammount of carbs in yours? Thanks Kathryn

  2. @supakb20 Hey no letting out my secrets. 🙂

    My whey protein (Optimum Nutrition) is either 2g or 3g per (60ml) serving and is sweetened with sucralose. The one I am purchasing next (About Time) is zero carb per serving.

  3. @ckrtom2 I am glad that everything has improved since the early days of Youtube — technology, bandwidth, and especially skill at making videos. There are days I think about taking down all the old video even though many of of them have 40-60,000 views and re-doing them with new technology and hopefully more skill. Perhaps working 76 hours this week, marathon training when possible, and doing 3 videos contributes to looking old; at least I feel run down this week.

  4. @blt7791 I'll try that next time. One additional method I have discovered is to add cream and an egg yolk to the drippings. I'll be using that method on my biscuits and gravy recipe.

  5. @ShrinkingTonyG There is no need to put extra pressure on yourself if they add to stress. Sometimes just hanging out with others with similar goals will help ensure your success.

  6. @bigwhey The Xanthan gum method can be refrigerated and reused — probably frozen (never tried). With the other methods, the gravy began to break down as it was reheated.

  7. @mark91345 you just use it like you would flour/cornstarch to thicken. mix with a little water and add it in. if you are making a dark colored stew/dish, then that's what i would use. not any white sauces. I also like to let the stew reduce a lot to intensify the flavor.

  8. I don't think you gave the xanthan gum method a fair shake. I think it would have been more fair if you did pretty much the same thing as the second method but without the other thickener you used and just added in the xanthan gum at the end.

  9. thanks for the recipe. I made a very small amount of gravy with Carbquik and it turned out okay. I did not have the xanthan gum or broth. It was tolerable. the left over gravy I mixed with some cat food and gave it to the stray cats who adopted me.

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