Indulge Your Sweet Tooth with Low Carb Atkins Caramel Nut Rolls

Indulge Your Sweet Tooth with Low Carb Atkins Caramel Nut Rolls

When you think of weight loss diets, desserts are usually off the table. But the Atkins diet proves you can still enjoy sweet treats in moderation while shedding pounds. Atkins caramel nut rolls are one delicious way to satisfy your sweet tooth without the sugar crash.

What is the Atkins Diet?

The Atkins diet is a popular low carb, high protein diet created by Dr. Robert Atkins in the 1960s. It emphasizes restricting carbohydrates to switch the body into a metabolic state called ketosis.

In ketosis, you burn stored fat for energy instead of carbs. This promotes weight loss while still allowing you to feel satisfied from eating plenty of protein and healthy fats.

There are four phases of the Atkins diet:

1. Induction: Less than 20g net carbs per day
2. Balancing: Slowly increase net carbs to 25-50g per day
3. Fine-Tuning: Increase carbs by 10g each week to find optimal range
4. Maintenance: Continue eating right carb balance to maintain goal weight

Atkins prioritizes nutrient-dense whole foods like meat, fish, eggs, dairy, nuts, seeds, and vegetables. Refined grains, sugars, and starchy vegetables are restricted.

Benefits of Low Carb Diets

Study after study shows low carb diets like Atkins are significantly more effective for weight loss than low fat diets. Benefits include:

• Decreases hunger and appetite
• Higher intake of protein and healthy fats keeps you satisfied
• Ketosis promotes fat burning, especially visceral belly fat
• Fewer insulin spikes compared to high carb diets
• Can lower blood sugar, blood pressure, and improve other markers

One year-long study assigned obese individuals to either a low fat or low carb diet. The low carb group lost over twice as much weight and also improved triglycerides, HDL, blood pressure, and blood sugar more.

For optimal health, the quality of your foods matters just as much as limiting carbs. Focus on getting plenty of micronutrients from vegetables, nuts, seeds, and lean protein.

The Role of Desserts on Atkins

One myth about low carb diets is that all sweets are off limits. But the Atkins diet includes room for desserts in moderation, even in the induction phase.

While refined sugars are restricted, you can still make or buy low carb desserts made with healthy fats, nuts, seeds, eggs, dairy, dark chocolate, and natural sweeteners like monk fruit or stevia.

The key is balance. Most low carb desserts should be viewed as occasional treats rather than daily indulgences. Pay attention to serving sizes too.

Here are some tips for keeping desserts from derailing your weight loss efforts on Atkins:

• Pick desserts with some nutrition like dark chocolate, nuts, coconut, etc.
• Savor slowly instead of scarfing or eating mindlessly
• Share desserts with others or immediately portion out 1 serving
• Substitute fruit like berries if craving something sweet after a meal

Atkins Caramel Nut Rolls

If you love cinnamon rolls, then you have to try this Atkins diet twist on a classic with a gooey caramel center and toasted nuts. Each serving delivers 5g net carbs so you can enjoy them guilt-free!

Ingredients

Dough:

• 2 cups almond flour
• 1⁄4 cup coconut flour
• 1⁄4 cup powdered erythritol sweetener
• 2 tsp baking powder
• 1⁄2 tsp xanthan gum
• 1⁄2 tsp salt
• 3 eggs
• 1⁄3 cup butter, melted
• 1 tsp cinnamon
• 1 tsp vanilla extract

Filling:

• 1⁄2 cup powdered erythritol sweetener
• 2 tbsp butter, softened
• 1 tsp vanilla extract
• 1⁄4 cup almond milk
• 1⁄2 cup chopped pecans

Glaze:

• 1⁄4 cup powdered erythritol
• 2 tbsp almond milk
• 1⁄2 tsp cinnamon

Instructions

1. Preheat oven to 350°F. Line a baking sheet with parchment.
2. In a bowl, mix together the almond flour, coconut flour, sweetener, baking powder, xanthan gum, and salt.
3. In another bowl, whisk together the eggs, melted butter, cinnamon, and vanilla.
4. Add the wet ingredients to the dry and mix well.
5. On a lightly floured surface, roll the dough into a rectangle about 1⁄4 inch thick.
6. For the filling, beat together the sweetener, butter, vanilla, and almond milk until smooth. Spread over dough.
7. Sprinkle the pecans evenly over the filling.
8. Tightly roll up the dough lengthwise. Slice into 8 rolls and place cut-side up on the baking sheet.
9. Bake for 20 minutes until lightly browned. Let cool 5 minutes.
10. Meanwhile, whisk together the glaze ingredients. Drizzle over the cooled rolls before serving.

Nutrition Facts

Each of the 8 rolls provides:

• 163 calories
• 15g fat
• 4g protein
• 5g net carbs
• 3g fiber

More Delicious Low Carb Desserts to Try on Atkins

Atkins caramel nut rolls are just one yummy example of how you can satisfy sweet cravings on a low carb diet. Here are more lip-smacking desserts to try that won’t knock you out of ketosis:

1. Chocolate Avocado Mousse

This quick 4-ingredient mousse is creamy and rich, thanks to the avocado. Plus you get fiber, potassium, and antioxidants from the dark chocolate. Dress it up with whipped cream and raspberries for only 3g net carbs per serving.

2. Lemon Cheesecake with Almond Crust

Satisfy cheesecake cravings with this tart lemon version layered on a gluten-free almond crust. It provides a hefty dose of protein plus healthy fats for only 6g net carbs per slice.

3. Coconut Macaroons

These chewy coconut cookies get their sweetness from erythritol and vanilla so they’re free of added sugar. Coconut provides MCTs to help fuel ketosis. Just 2g net carbs each!

4. Walnut Brownies

Brownies can be part of low carb eating too. These walnut brownies made with almond and coconut flour are fudgy, chocolatey and contain 5g net carbs per square.

5. Mixed Berry Crumble

Use the summer’s bounty of fresh berries for this easy crumble. Toasted almonds, coconut and oats provide crunch on top while berries add natural sweetness. Only 7g net carbs per serving.

6. Peanut Butter Protein Mousse

Whip up this 5-ingredient mousse for a quick protein-packed dessert. Peanut butter offers healthy fats to keep you full. At only 3g net carbs, enjoy a double serving!

7. Pumpkin Cream Cheese Bars

These festive bars blend pumpkin pie flavors into a low carb treat. With just 6g net carbs, they make a great substitute for higher carb pumpkin pie at holiday meals.

8. Pecan Pie Bars

Recreate classic pecan pie flavors in easy bar form. With only 4g net carbs, they’re the perfect solution for pecan pie cravings without the carbs.

Stay on Track with Atkins-Friendly Treats

It’s a common myth that dessert is off limits on low carb diets. Atkins makes room for the occasional treat like caramel nut rolls in moderation. The key is choosing low sugar, high fat and fiber recipes made with keto-approved ingredients.

While no food is completely forbidden, portion size and frequency matters. Save desserts for special occasions or once weekly rather than daily. Combine with a solid nutrition plan focused on quality proteins, healthy fats and micronutrients.

By keeping your net carbs in check and blood sugar stable most of the time, you can indulge your sweet tooth on occasion while still losing weight and improving health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.