With the very widely used diet, there are a few ideas which can be used by a number of people on the basis of choice. This article lists some of them.
The very famous Atkins diet is a high-fat, high-protein, and a low-carbohydrate diet for weight loss. It was developed by Robert C. Atkins and like all the other crash diets, this is also based on the concept to help reduce weight through the consumption of certain menu ideas. The Atkins diet is a low-carb diet because it is believed that foods which are rich in sugar and other refined carbohydrates tend to increase the production of insulin (a hormone which has the ability to stimulate the storage of calories in the form of fat). The whole point of these ideas is to include foods which are not only low in sugar content, but also help in weight loss. Therefore this diet is not advised for pregnant women, children, those with kidney problems, and athletes as there are not enough nutrients which are provided by these kinds of foods.
Atkins Diet Menu List
Since the menu doesn’t include foods which are rich in sugar, they are useful for those with Type 2 diabetes. These menu ideas are different for breakfast, lunch, and dinner, as there has to be variety in the foods you eat for a particular time period. The menu plan is also a very useful plan for those people who are looking for a filling weight loss diet which is not based on starvation like some fad diets. This is an advantage of the Atkins diet, as it is a high-protein diet and therefore, you don’t have to compromise on shedding your muscle weight. But you have to follow a good exercise routine if you don’t want to put on an extra few pounds because of these foods. These menu ideas are mentioned below in categories, that will help you understand what this diet is all about.
Induction Menu Ideas
When it comes to the Atkins diet menu, there are three phases this diet is carried out in. The first of which is the induction, which means, that the body has to get used to the new diet food in its training period. The induction menu consists of not more than 20 gms of net carbohydrate a day and this triggers a condition known as ketosis. The ketosis process starts to burn fat to produce energy and thus results in a rapid weight loss condition. The menu ideas for this phase are:
Breakfast
- Eggs, scrambled or fried, with ham or bacon
- Decaffeinated coffee or tea
Lunch
- Bacon cheeseburger without bun
- Tossed salad
- Seltzer water
Dinner
- Shrimp cocktail with mustard and mayonnaise
- Steak, roast, chops, fish, or fowl
- Clear consomme
- Diet Jello with a spoonful of unsweetened whipped cream
- Tossed salad
Ongoing Weight Loss Menu Ideas
This is the second phase of the Atkins diet, in which the body is accustomed to burning the extra fat in the body to produce energy through ketosis. Hence, you need more portions of vegetables and nuts, depending on the weight loss achieved until now. In this phase you have to slowly increase the content of carbohydrates, which you weren’t consuming earlier, with fat and protein. This is to be done to stay away from deficiencies of carbohydrates, as it is one of the most essential nutrients in metabolism.
Breakfast
- Cheese omelet
- Bran Crisp bread (amount containing 2 grams of carbohydrate)
- 3 ounces of tomato juice
- Decaffeinated coffee or tea
Lunch
- Salad with ham, cheese, chicken, egg, and oil and vinegar dressing
- Iced herbal tea
Dinner
- Poached salmon
- Seafood salad
- ½ cup of strawberries (in heavy, unsweetened cream)
- 2/3 cup of vegetables
Maintenance Menu Ideas
In this phase there are two sections, which are the pre-maintenance and the lifetime maintenance. In the pre-maintenance phase, the body has to slowly get used to the weight loss which is achieved and in the lifetime maintenance one, you have to keep a goal to maintain your weight. There is a balanced ratio between the carbohydrate, fats, and proteins consumed in this plan along with a daily exercise routine. Thus, your weight will surely be balanced and maintained. Therefore, the Atkins diet food list for this phase is:
Breakfast
- Cheese and spinach omelet
- Bran Crisp bread (amount containing 4 grams of carbohydrate) with butter
- ½ cantaloupe
- Decaffeinated coffee or tea
Lunch
- 2/3 cups of vegetables
- Roast chicken
- Green salad with creamy garlic dressing
Dinner
- Salad with tomatoes, onions, and carrots, with any no-carbohydrate dressing
- French onion soup
- 1 cup fresh fruit compote
- Lightly breaded veal chops
- 1 cup vegetables
- ½ small baked potato with sour cream and chives
- Glass of dry wine
With the aforementioned diet menu ideas, you can surely achieve a little amount of weight loss, if followed regularly and honestly, with exercise. However, you should consult a dietitian before taking up any weight loss diet as they are very unhealthy if not prescribed.
Disclaimer: This NutriNeat article is for informative purposes only, and should not be used as a replacement for expert medical advice.
