For anyone considering one of the popular low-carbohydrate diets, Thanksgiving may be a good time to start.

The Atkins, South Beach and Protein Power diets promote eating high-fat meats and dairy products while restricting carbohydrates to lose weight.

Low-carb diets such as Atkins have gained popularity in recent years from followers who believe they are healthy and effective alternatives to traditional diets that avoid fat. While avoiding high-carbohydrate foods such as bread and potatoes, the diet does allow foods such as butter and bacon.

Some physicians have called the diet dangerous because of long-term effects on the cardiovascular system, but Atkins supporters dispute this.

Following a low-carb diet may mean less bread for leftover sandwiches, but it is perfect for turkey and ham lovers during the holidays.

While stuffing and mashed potatoes aren't included in the diet plan, a low-carb holiday meal can be indistinguishable from a regular Thanksgiving dinner -- with a little planning and some strategic substitutes, says the co-owner of a specialized nutritional store.

"You can pretty much make a Thanksgiving dinner completely low-carb and you would hardly notice it," said Paul Chalupsky, who owns four 25 Castus Low Carb Superstores and has plans to open 25 more. "You wouldn't miss anything. Low-carb pumpkin pie, low-carb stuffing. And turkey is naturally already low-carb."

Chalupsky opened his first store in San Ramon in 1999 with partner Rick Schott, who lost 100 pounds on the Atkins diet and went on to compete in two triathlons. So far there are no Castus stores in San Diego County.

Diane Schwartz, public relations director for the store, said Castus sells 1,600 products that can be used in place of high-carb foods at its stores or through its Web site, www.GreenBeanz.com.

"There is a low-carb cranberry sauce and even a low-carb margarita mix for people who want to drink over the holidays," she said. "It doesn't have any sugar in it, and it's low in carbohydrates. It's 'legal' for people who have passed the introduction phase, the first two weeks, when you can't have any alcohol and your carbohydrate level is cut really low."

While low-carb diets discourage breads and starches, Schwartz said there are many "safe" mixes for biscuits, cinnamon raisin bread and other baked goods. The store also sells low-carb cheesecake mixes and other sweets.

"I think desserts are a key issue for people over the holidays," she said. "We have low-carb chocolate cake that people can order and make themselves. Just add your eggs. And butter-cream frosting is legal on low-carb diets, as long as there's no sugar added to it."

Mashed potatoes can be replaced with a pureed cauliflower recipe, and a good pumpkin pie can be made by using Splenda, an artificial sweetener, instead of sugar, Chalupsky said.

Atkins Nutritionals food editor Stephanie Nathanson said sweet potatoes are allowed occasionally if a person on the diet is close to his or her goal weight.

"It's fine, because sweet potatoes are nutritionally dense," she said. "They have beta carotene and they're high in fiber.The thing is not to put the marshmallow topping on it. They're wonderful if you drizzle sugar-free pancake syrup, a little butter and freshly grated ginger on them."

Nathanson said another tip for following the diet during the holidays is to roast vegetables to bring out more flavor, which is important when eating smaller portions.

Besides watching what is served in the big holiday meals, the other threat to diets during November and December is snacking. People bring in temptations to work or serve holiday treats at parties, but Nathanson said with a little will power and planning, you can resist them.

"It's a good idea if you have a sweet tooth to bring your own low-carb sweets," she said. "It's better for your body that you're not loading up on sugar, which has no nutritional value."

Nathanson also advises never arriving at a party on an empty stomach.

"It's better to have a light, protein-rich snack before leaving the house," she said.

Atkins Nutritionals food editor Stephanie Nathanson provides these Atkins-friendly recipes for a low-carbohydrate approach to the holidays.

For most people, stuffing is synonymous with Thanksgiving. With Atkins brand or other low-carbohydrate bread, everyone can enjoy this traditional favorite.

SAUSAGE-SAGE STUFFING

8 slices Atkins Bakery White Bread, Multigrain or Rye Bread, toasted until crispy

2 pounds ground pork

1/2 teaspoon salt

1 teaspoon fennel seeds

6 tablespoons salted butter, divided

1 1/2 cups chopped celery

1 onion, chopped

4 teaspoons ground sage

1 can (14.5 ounces) reduced-sodium chicken broth

3 eggs, beaten

1/2 cup chopped Italian (flat leaf) parsley

Directions:

Heat oven to 350 degrees. Cut bread into 1/2-inch cubes; transfer to a large bowl.

In a large skillet, over medium heat, brown pork with salt and fennel seeds; drain. Transfer to a large bowl.

Wipe out pan, melt 3 tablespoons butter; add celery and onion. Cook 5 minutes until vegetables are softened; stir in sage; cook 2 minutes more. Add chicken broth; stir well. Pour vegetable mixture into bread cubes; toss

gently. Add pork, eggs and parsley. Toss gently to combine. Stuffing should be moist. Transfer to a buttered casserole.

Dot top of stuffing with remaining 3 tablespoons butter. Bake 40 minutes, turning once halfway through baking time. Makes 12 servings.

Per serving: carbohydrates: 9 grams; net carbs: 4.5 grams; fiber: 4.5 grams; protein: 25 grams; fat: 24.5 grams; calories: 352

This sweet side dish makes an excellent substitute for sweet potatoes on any holiday menu.

SAVORY PUMPKIN-NUT BAKE

12 large eggs, beaten

2 cups canned pumpkin

1/4 teaspoon nutmeg

1/4 teaspoon allspice

1/2 teaspoon salt

8 ounces mascarpone cheese, lightly whipped (or 4 ounces softened cream cheese mixed with 1/2 cup cream)

1/2 cup Atkins Kitchen Sugar-Free Pancake Syrup

1/4 cup pecans, chopped

Using a mixer on high speed, whip eggs five minutes until thick. Heat oven to 350 degrees. In a large bowl, whisk pumpkin until smooth; gradually whisk in eggs, nutmeg, allspice, salt, mascarpone and syrup. Pour mixture into a buttered 9-inch x 13-inch baking pan. Bake 45 minutes. Sprinkle chopped pecans evenly over top; bake 15 minutes more. Cool slightly before cutting. Makes 10 servings.

Per serving: carbohydrates: 6g; net carbs: 4.5g; fiber: 1.5g; protein: 9.5g; fat: 19g; calories: 222

Contact staff writer Gary Warth at gwarth@nctimes.com or (760) 740-5410.