Hold on to your hats my low carb chocolate-loving friends, I have a doozy of a recipe for you today. When you're on any diet, you often feel as though you're missing out on having your chocolate fix. Sure, I'm all for the Atkins Endulge treats, but sometimes, we need something a little different.

Well, folks, I have a really easy, super quick, delicious, mouth-watering dessert that those who actually eat carbs will be jealous of. Sure, you can give them a bite, but you can also do what I do; tell them it's diet food, and enjoy it all to yourself.


Phase 1
Perfect for Atkins 20 or 40
2.9 Net Carbs
Protein 19.7 grams
Fat 29 grams
Calories 371




1 oz. cream cheese - Philadelphia cream cheese in the brick is the easiest to measure.
1 large egg
1 tbsp vegetable oil
2 tsp xylitol sweetener
1 pack Stevia
1/2 tsp cinnamon
2 tbsp whey protein (vanilla) ****
2 tsp  Perfect Keto Chocolate Seasalt
1/4 tsp double-acting baking powder
pinch of salt
Mint leaf - optional

**** If you need help figuring out how to determine how many net carbs are in your whey powder, or any food for that matter, head on over to my FAQ page How Do I Determine The Carb Count to learn how.

1. Place cream cheese in a microwave-safe mug. Heat for 15 seconds, or until the cream cheese is warm; not melted, but warm.
2. Whisk in the egg and oil to the cream cheese. 
3. In a bowl mix all the remaining dry ingredients.
4. Add the dry ingredients to the cream cheese mixture in the cup and stir to mix well.
5. Heat the mug in the microwave for 10-20 seconds - give or take a few seconds, since all microwaves work differently. 
6. Use a butter knife to release it from the mug, by running it around the muffin, or do what I do, put a sprig of mint on it, and eat it right from the mug. 

Enjoy!

I make the world's best Avocado Salsa. Sure, I know it's also called Guacamole, but Avocado Salsa sounds so much better, don't you think? My buddy's and their wives said mine was the best they've ever tasted. Hey, I can't disagree with them; they're pretty smart.



Now, I'm sure I could sell this recipe for big bucks, but instead of that, I decided I'd share it with you because I'm cool like that. Ha ha.

Ladies and Gentleman, I proudly present to you, Satch's Avocado Salsa. I won't be mad if you replace my name with yours.


Phase 1
Perfect for Atkins 20 or Atkins 40
3.3 Net Carbs
Protein 1.1 gram
Fiber 3 grams
Fat 5.3 grams
Calories 71



1 small tomato (around 2 1/2 inches in diameter)
1 small red onion
1/2 Jalapeno Pepper (do not buy the canned kind. Get the one from the produce department)
2 Haas Avacado, or 1 large Florida Avacado
1/8 cup Cilantro (go for the fresh one; it makes all the difference)
2 tbsps lime juice (the real stuff, not the one from the fake plastic lime)
Salt and Pepper to taste or use 1/8 tsp. of each
1 set clean latex gloves (use these when you're chopping up the Jalapeno Pepper. You'll thank me for it later.

1. Chop the tomato and cilantro. 
2. Finely dice the onion and jalapeno (if you have a slap chop - use it).
3. Remove avocado from skin, chop it and put it aside in a bowl. 
4. Gently mix the onion, jalapeno and lime juice in the avocado bowl. 
5. Gently add in the tomato and cilantro mix.
6. Cover and refrigerate until ready to serve.
7. Call me, so I can come over and gorge on it. 

I think the main reason I jumped on the Atkins Diet bandwagon years ago was due to the fact you were allowed to eat bacon. Some days I think bacon runs through my veins. Without a doubt, bacon is my favorite food. Yeah, I'm sure I say that about a lot of food, but seriously, bacon rocks!



I stumbled upon this recipe a few months back and it's becoming a fast favorite in my household. I thought you may find it interesting and may want to test it out on your own family. By the way, my nephews love it and they're the pickiest eaters in the world.

Ladies and Gentleman, I proudly present to you, Creamed Cabbage with Bacon.




Phase 1
Perfect for Atkins 20 or Atkins 40
5.1 Net Carbs
Protein 3.6 grams
Fiber 3.1 grams
Fat 14.7 grams
Calories 180


5 slices of bacon (thick or thin, real bacon or turkey bacon)
1 head cabbage - shredded
4 tbsps butter (unsalted is better since the bacon is very salty)
1/2 cup sour cream
*optional - garnish with a few cooked spinach leaves and top with a pad of butter

1. Cook bacon in either a large skillet. Put cooked bacon on a paper towel or paper bag to absorb the excess oil. Crumble it once it cools.
2. Add butter to the bacon and the remainder of the bacon grease over medium heat. 
3. Once butter has melted, add the cabbage. Saute for 15 minutes until cooked thoroughly
4. Add sour cream. Make sure it coats all of the cabbage. 
5. Add crumbled bacon and enjoy!

I'm not going to lie here folks, I love nuts. I love the way they taste, the texture, the crunch. What's not to love? They're packed with vitamins, minerals, heart-healthy oils, and protein. Nuts and seeds are supposed to reduce health risks and lower your cholesterol. A bit of warning here. If you suffer from Irritable Bowel Syndrome or Diverticulitis, Crohns Disease, or any other intestinal tract disorder, you may want to tread lightly on the nuts and seeds, as they do have an adverse effect on your digestive system.



The great thing about being on the Atkins plan is you can eat nuts; however, do not...and I repeat...do not eat them during the first two-weeks on the program.  If you eat them, the world as we know it won't be coming to an end, but for some, it may cause a rapid halt on getting into ketosis.

The whole purpose of getting your body into ketosis is to lose the weight, so why chance it right from the get-go?

Nuts are pretty low in the carb count; however, when was the last time you were able to eat only 7 nuts? Let's be real, you know you can't just have 7. Sure, you may start off with just a few, but odds are you'll eat your daily allotment of carbs in just a few minutes.

Maybe you're one of those folks who like to walk on the wild side. If that's you, then go for it, but for those of you who aren't so wild, hang tight and eat your nuts after the first two weeks.

Remember, it's all about controlling your carb intake and eating those foods that are nutrient-dense. Different nuts and seeds have different percentages of fat, protein, and carbohydrates.


Here is a little list of the best nuts to eat while on the Atkins diet at any phase:

• Almonds - 6 net carbs
• Brazil Nuts - 3.4 net carbs
• Cashews - 0.9 net carbs
• Chestnuts - 1.4 net carbs
• Chia Seeds - 10.7 net carbs - totally not worth it in my humble opinion
• Flax Seeds - 7.6 net carbs
• Hazelnuts - 2.7 net carbs
• Macadamia Nuts - 2.4 net carbs
• Peanuts - 2.3 net carbs
• Pecans - 2.7 net carbs
• Pine Nuts - 1 net carbs
• Pistachios - 2.9 net carbs
• Pumpkin Seeds - 1.8 net carbs
• Sesame Seeds - 4.8 net carbs
• Sunflower Seeds - 3.1 net carbs
• Walnuts - 1.9 net carbs

I would like to state, I am in no way a licensed medical professional. For those asking questions that pivot on an answer that only a medical professional can answer, I will not be answering those. I would recommend you speak to a licensed dietician or your medical provider.  *Please review my medical disclaimer in the legal tab.

Any answers are from my own personal experience and extensive research. They should not be considered medical advice.



Dear Satch, 

I started Atkins a week ago and I'm still in the induction phase. All of a sudden I started to get dizzy and feeling strange. Is this normal?

Thank you, 

Amber Lynn K.



Here goes. Anytime you start another way of eating, whether it be low carb, high-fiber, vegan, no gluten, your body is going to react differently.

According to Atkins expert tips, this phenomenon you're experiencing is referred to as the Atkins Flu. Although this is not the type of flu that will require you to buy a bunch of cold medication, it's the type of flu that's considered, "withdrawal" or "detoxification".

Some symptoms you may be feeling are:

• Fatigue
• Headaches
• Irritability
• Nausea
• Weakness

The main reason for this is due to carbohydrate withdrawal. Sure, it's nothing like what I expect a drug withdrawal to be, but none-the-less, it's still withdrawal. The reason for this is you are abruptly stopping the consumption of carbohydrates.

Take this little exercise. Think back two weeks prior to you starting on the Atkins Diet. Write down what you ate (if you can recall it). Once you do this, look online for the carbohydrate count and jot it down. I promise you, you probably consumed over 85% carbs, and I'm sure they weren't good healthy carbs. As much as I'd like to think marshmallows are healthy because they're fat-free; they're just not.

Now the second reason; the most important reason you're feeling these symptoms is, your body is starting to use up the stored glycogen (which is a type of carbohydrate) and it's using that as fuel. This, my friend, is called ketosis. This is what you want to be in. While you're in ketosis, you will be burning your fat; hence, you'll be losing that weight.

Ideally, the Atkins Flu shouldn't last more than a week, but since everyone is not the same it may linger longer in some individuals.

I would suggest at this point, to drink a lot of fluid. Of course, I recommend 6-8 glasses of water a day, but I would also suggest a drink that will replace your electrolytes. My go-to drink is Powerade Zero. It has zero carbs, zero calories and has the required amount of sodium, potassium, calcium, and magnesium. You can grab this at most grocery stores. Make sure it's the one with the white label that says, NO CALORIE.

Atkins also works as a diuretic (which means you urinate a lot). Please remember, your fat is being flushed away during urination and defecation, but imperative you replace the fluids you are purging from your body.

In closing, if any of these symptoms persist for more than a week, consult your healthcare provider, as these symptoms can be caused by an underlying medical condition.

Please let me know down below in the comments section if you have experienced any of these symptoms, and if so, what worked best for you to relieve them.

1. Preheat grill.
2. Broil or grill the bratwurst, turning it once until browned on all sides. 
3. Heat sauerkraut on stove or microwave. 
4. Serve bratwurst over sauerkraut. 

A friend of mine is starting the Atkins diet and he has a lot of questions about what he can and can't eat. I figured if he's having a hard time trying to figure out what to eat, some of you who are starting may have a hard time as well.



Since I like helping those who are trying to get the feel for the Atkins diet or any low carb diet, I thought I would give you a heads up on some of the items you should not eat.

The question at hand was, "Would it be okay if I had one pretzel every other day"?



Starch was my biggest challenge. Yep, we all love starches. I'm sure most of us are addicted to them. I was addicted to Cheez-its. Before I started Atkins, I was eating close to 4 family size boxes a week, now I don't even bring them into the house and I have no desire to even eat one.

You can't eat the foods I mention down below during the induction phase; that's the first 2 weeks. After you reach your goal weight and you want to maintain your weight, then you can eat these but in MODERATION.

So, you CAN'T eat:

• Anything that lives in the cereal aisle. Say goodbye to Captin' Crunch, Rice Krispies and the rest of the gang. 
• Pop-Tarts, Toaster Strudel or anything that has frosting on it.  
• Cookies, Cakes or Pies
• Candy 
• Marshmallows
• Gum & Mints - check the carb count, some have a lot of carbs and some have a very small amount. 

I have a sick obsession with zucchini. I'm not sure where it started, but I remember my mother always fried zucchini when I was a kid. Maybe eating it brings back fond memories, but regardless, it's an awesome vegetable.

This is one of my favorite recipes, and I thought I'd share it with you. It's really easy to make. You can eat it any time of the day.


Phase 1
Works for Atkins20 and Atkins40
3.5 Net Carbs
Protein 18.6 grams
Fat 24.5 grams
Fiber 0.5 grams
Calories 309

Prep Time 10 minutes
Cook Time 25 minutes



2 medium zucchinis
1/2 cup chopped scallions
8 large eggs
4oz feta cheese
1 tablespoon olive oil
1 teaspoon salt
1/4 teaspoon crushed red pepper flakes
Dash of Basil
Dash of Parsley

1.  Heat 1 tablespoon of oil in a 12-inch nonstick ovenproof skillet over medium-high heat.
2.  Slice zucchini, add to the pan and cook 10 minutes turning the slices as they brown. 
3.  Once zucchini is browned,  add scallions, red pepper flake, and salt. Cook 3-4 minutes on medium-low.
4. Transfer to a bowl.
5. Whisk eggs, feta cheese, parsley and basil in a bowl Heat 1 tablespoon oil in a non-stick ovenproof skillet on medium-high. 
6.  Add the egg mixture and cook for 1-1 1/2 minutes until the bottom is set and slightly firm.
7.  Place the zucchini mixture evenly over the top of the egg mixture. 
8. Cover and cook for 5-6 minutes until the edge is slightly puffed. 
9.  Uncover, transfer to a broiler and broil 1-1 1/2 minutes, until the top is set and lightly golden. 

Please remember all ovens work differently. Times may vary.

If you make this, please leave a comment down below and tell me what you think of it.

No one would want to sabotage my diet now, would they? I hate to burst your bubble but 9 out of the 10 people you tell you're on a diet, ultimately want you to fail. These people are known as the dreaded diet sabotages.

Over the past 20 years, I've come to realize this one oddity among human nature. People want you to fail because it will make them look like a winner. Sad but true.




With that said, here is how to deal with diet sabatogers. Don't tell people you're on a diet. It's that simple. Sure, you're going to need to tell someone to help hold you accountable, but chose that person wisely.

Diets are hard.

Most are restrictive.

Most count calories.

Most don't work.

Do you know why most diets don't work? The reason is, you told someone who wanted you to fail. I can count on both my hands and toes the number of times I told someone I was going to shed a few pounds only for them to invite me to the newest and greatest burger joint in town that didn't serve salads. That's when I realized my friends didn't want me to succeed.

After several years of trying diets, I finally found the one for me. Yep, my two favorite foods in the world were going to get me back to the way I was when I was in my twenties.

Enter the Atkins diet.

I never thought I'd be able to lose 54lbs in a little less than 6 months and keep it off for 11 years.

My diets easy. All I do is don't tell anyone, and limit my amount of carbs. No one knew I was on a diet because when my buddies invited me to the local burger joint, I would order the biggest, juiciest, cheesiest burger. Sure, I wouldn't eat the bun and when they asked why not, I lied and told them I was suffering from some gluten allergy. Man, I snowed them, but you know what? I didn't care because whether they knew it or not, they would always sabotage my diet.

I've been on the Atkins plan for 11 years, and I really don't think of it as a diet; it's more of a way of living.

There's no measuring. There's no weighing and most of all, there are no counting calories. I'm able to eat real food like steak, burgers, and bacon and still maintain my weight.

If I can do it, you can do it.

Take your time and read through my blog. Use it as your reference. I will supply you with the information you need to succeed. Don't worry about little hiccups along the way. We all fall off the wagon every once in a while. I will show you how to hop back on and stay on track.

I hope you're ready for your latest journey of losing weight without losing your mind and getting to eat lots of burgers and bacon.

See you on the thin side, and if you happen to run across one of your diet sabatogers, invite them over for a nice thick burger.