Tag: Atkins

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The Atkins Diet Plan – Induction Phase, Foods to Eat

The first phase of the Atkins Diet Plan, the Induction Phase, is undoubtedly the hardest for most people to follow. In this phase you really cut the carbs. The objective is transforming the body’s energy source from burning carbs to burning fat. Simply put, you are allowed 20 grams of net carbs per day. Net carbs are the total carbohydrate intake minus the carbs contained in fiber, sugar alcohol, and glycerine. Because those carbs aren’t digested they don’t count. If your vegetable serving contains 5 grams of carbs but 2 of those grams come from fiber, then only 3 grams of carbs actually count.

So what can you eat during this stage of the Atkins Diet Plan? First come the proteins. Most protein food is in. For example, this means you can load up on eggs, meat, and seafood. But there are exceptions. You can’t eat breaded meats such as veal schnitzel or meat loaf. I don’t usually think of bacon and eggs as a diet food, but this combination is sort of OK. You must hold the toast and jelly, perhaps the coffee, the orange juice, and the hash browns (the onions are OK but not the potatoes). Can we still call such a breakfast bacon and eggs?

Some vegetables are OK; others are not. Be careful to count your vegetable carbohydrates as most of your carbs come from the veggies. Here is a list of permitted vegetables in approximate order of carbohydrate contents, starting with the lowest: Bean or alfalfa sprouts, greens such as lettuce, spinach, radicchio, and endives, herbs, celery, radishes, cabbage (or sauerkraut), mushrooms, avocado, cucumbers, asparagus, green and wax beans, broccoli, cauliflower, green, red, and jalapeno peppers, summer squash (including zucchini), green onions, leeks, brussels sprouts, snow peas, tomatoes, eggplant, artichoke hearts, onions, okra, spaghetti squash, carrots, turnips, water chestnuts, and pumpkins.

Most cheeses have less than a gram of carbohydrate per ounce, but make sure to check the labels. You are allowed 3 to 4 ounces of low-carb cheese but no cottage cheese or other fresh cheese except for cream cheese.

The Atkins Diet is low-carb. Don’t try to make it low-fat as well. Make sure to eat lots of cold-water fish such as salmon, sardines, herring, and mackerel in part because of their Omega-3 fatty acids. You may go for eggs that also contain high amounts of Omega-3 fatty acids. Virgin and extra-virgin olive oil are fine. Stir-fry those permitted vegetables in canola, grapeseed, or peanut oil, especially if they are cold-pressed. High-oleic sunflower and safflower oils are OK; otherwise avoid these oils. Use full-fat mayonnaise, preferably based on the oils. Butter is OK as is trans-fat free margarine. You may even have two or three tablespoons of heavy cream or an ounce of sour cream per day. For a real treat have a dozen olives. You may also use Metamucil or flax seed meal to increase your fiber intake.

Drink lots of water. The recommended amount is 8 8-ounce glasses a day. You may drink soda water or carbonated water provided that it doesn’t include any sugar. Diet sodas with sucralose (Splenda) are OK. No sugar means no fruit juices. Herbal teas are in as are decaffeinated coffee or tea. Can you drink real coffee or other caffeine beverages? That depends on you; it may slow your weight loss.

Levi Reiss has authored or co-authored ten books on computers and the Internet, but to be honest, he would rather just drink fine Italian, French, or other wine, accompanied by the right foods and spend time with his wife and family. He teaches classes in computers at an Ontario French-language community college. Visit his site devoted to the weight-management, nutritional, and health aspects of wine at http://www.wineinyourdiet.com. Check out his global wine website at http://www.theworldwidewine.com with his new weekly column reviewing wines.

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The Atkins Diet Plan Chart

In order to be a success on the Atkin’s Diet plan, an Atkins carbohydrate chart will assist you to determine how many carbohydrates your food is worth. Because the Atkin’s diet plan is founded on limiting the amount of carbohydrates that you consume, owning a chart will help in keeping with your carbohydrate goals.

The heart and soul of the Atkins carbohydrate chart is the sort of food and the amount of carbohydrates that it possesses. Most charts, in accordance with the diet, will list the amount of carbohydrates in grams. While there are a number of short, free lists available, the best lists are the total Atkins carbohydrate chart indexes that go into detail on all of the foods that you are most likely to encounter.

The most basic Atkins carbohydrate index has the most common of ingredients, ranging from milk, butter, bread and meats. Nevertheless, these small graphs do not include the counts of carbohydrates found in many of the common foods you will encounter. Because monitoring all of your carbohydrates is fundamental for success on the Atkin’s diet plan, you should not accept anything less than a comprehensive list. The perfect list will comprise of all items with carbohydrates that you will commonly meet. It should also have a list of the more exotic meals that you can consume as special treats.

Once you have your Atkins carbohydrate chart, you will want to ensure use it correctly. You ought to carry a small note pad and a pencil with you everywhere you go and while you eat, list down the foods that you have eaten, and how much of those foods you ate. For example, you go and have a taco out at a diner. You have a serving of sour cream and cheese with your taco. In your journal, you would write down taco: beef, sour cream, cheese. Afterward, once you are home, you can refer to your Atkins carbohydrate index to find out just how many carbohydrates you consumed. If you are on one of the superior levels of the diet, you could even think about carrying a concise sized Atkins carbohydrate chart so that you do not make any mistakes in your foodstuff selection.

The most significant point of following the Atkin’s diet is that you consistently make pains to meet your every day targets. As a result of doing so, you will be able to lose weight. If you have any physical conditions, you should refer to your doctor before trying any precise diet. Your medical doctor will be able to confirm whether or not the Atkin’s diet is safe for your health and current medical conditions.

The author is a keen writer on many subjects. To find out more about diet planning and healthy eathing visit http://www.planthatdiet.com

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Atkins Diet Plan

One of the great features of the Atkins Diet Plan is that you’re not eating the same menu repeatedly. First off, drink about 64 oz of clean water throughout a 24 hour period. You can also drink decaf coffee, herbal tea or diet soda, As a sweetener for the coffee or tea use stevia which can be purchased at health food stores and some super markets. You can also use Splenda as a sweetener. You can eat meat, eggs and cheese either as main meals or as snacks.

Here are some sample meals. You can eat more or less than these examples. They are geared for a hearty eater.

Breakfast.
1) 3 eggs, 4 strips of bacon and coffee or tea with cream and sweetener.
2) double serving of Atkins hot cereal, 4 sausage patties, decaf cinnamon tea with cream and sweetener.
3)  Spiced turkey and egg scramble: 3oz/85g turkey mince with 2 scrambled eggs. Season with salt, red pepper flakes and hot pepper sauce

Lunch
1)  8oz/225g turkey burger with 1 tbsp ketchup, 2 cups lettuce (2), 1 oz/28g crumbled feta cheese and vinaigrette. (77)
2)  Chicken salad: 8oz/225g chicken mixed with 1/2 cup sliced cucumber, 1/2 cup cherry tomatoes , dill, 2 tbsp mayo, 2 cups mixed leaves, vinaigrette.
3) Chef salad (Turkey strips, ham strips, chopped egg, and grated cheese over 2 cups salad greens) and 2 tbs of dressing

Dinner
1)  8oz/225g lamb chops, grilled, 1 cup steamed cauliflower ; 1 cup mixed salad, ranch dressing ; 1/2 avocado.
2) Fish fajita: 8oz/225g pan-fried cod and 1 slice cheddar wrapped in a low-carb tortilla, 2 cups mixed salad leaves  with 1/2 cup button mushrooms, chopped, and vinaigrette.
3) Fish Fry (fish fillets dipped in egg and coated in whey protein and fried in vegetable oil). 1 cup salad greens. 1/4 medium tomato. 1 thin sliced red onion. 1 cup broccoli rabe with butter.

For 100’s of recipes that follow Atkins guidelines, you can order their cookbook which you can find on line at www.adkins.com.
Keep in mind, if you’re not a cook, you can have Atkins pre packaged meals delivered to your door.
If you are unsure if you’re overweight is by looking at your Body Mass index (BMI). This tells you your healthy weight range for your height. Ask your doctor what your BMI is or you can figure it out yourself by taking your weight in pounds and divide it by your height in inches squared X 703.

And last but not least, you can order your Adkins food advantage food products on line at www.boots.com.
There you have the Adkins Diet Plan.

Glen Nordstrom is a writer who specializes in dieting. You can check out his latest website at Atkins Diet Foods

 

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Atkins Diet Foods

The amount of different kinds of Atkins Diet Foods that you can eat will amaze you. Even if you’ve tried other diet plans, you’ll learn that Adkins sets very few limits on the amount and kinds of food of food that you can consume. The diet does not, however, allow refined sugar, milk, white rice or white flour.  It does allow you to eat meat, eggs, cheese and more but yet reduces your appetite in the process.

 
Here’s a few things that make this diet unique. You will eat almost pure protein and fat. For example, you can eat red meat, regular fish, shell fish, regular cheese, you can prepare tuna fish salad with real mayo, you can put olive oil on your salads and you can cook with real butter.   
 Carbs are restricted to about 20 grams per day for the first two weeks of the diet. This means about 3 cups of plain salad with no dressing  and two thirds of a cup of designated cooked vegetables per day. You should drink eight, eight oz glasses of clean water per day. You can also drink decaf coffee, herbal tea and diet sodas.

The allowed snacks are olives (20), low carb snack bars or 1/2 of a small avocado.
During the first two weeks of the Atkins diet to “jump start” the weight loss process, you can not eat fruits. Remember, you are not counting calories, in fact you will be eating more calories than you were.
After the initial two week period, you’ll be allowed more carb consumption in the form of high fiber foods. Such as fresh fruits, fresh vegetables, whole grain foods, nuts and seeds and even a dry wine with dinner.
Later you will gradually start the weight management phase of your diet as opposed to strictly weight loss. You will now start increasing the amount of carbs in your diet as long as gradual weight loss is maintained. You can also start adding 20-30 grams of sweet potatoes or brown rice on occasion.
And, of course, a sensible exercise program is always stressed throughout the program.
In the fish category, here are the allowed fish. Flounder, herring, salmon, sardines, tuna, sole, trout and halibut.
Shell fish. Clams, crabs,mussels, oysters, shrimp, squid and lobster.
In the fowl category. Cornish hen, chicken, duck, goose, pheasant, quail, turkey and ostrich.
Meat. Beef, ham, lamb, pork, veal, venison and bacon. Stay away from cold cuts.
For a more detailed Atkins Diet Foods list please go to the official Atkins website www.atkins.com.

Glen Nordstrom is a writer who specializes in Diet Plans. You can check out his latest website at Atkins Diet Foodsatkinsdietplan

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Atkins Diet Plan

Atkins Diet Plan

  • What is the Atkins Diet
  • How to start the Atkins Diet
  • How to eat on the Atkins Diet
  • What foods can be eaten on the Atkins Diet
  • Benefits of the Atkins Diet

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