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Atkins Diet and Meal Plan

Bacon and Eggs in a Pan

Introduction

Atkins Diet Meal Plan suggests consuming high protein diet which has fewer amounts of carbohydrates. Introduced by Dr. Robert Atkins in the 1960s, it is one of the most controversial diet plans of the century. This diet plan consists of multiple phases and can help to reduce your over weight and keep a healthy body. As all of us know, our body requires energy to function properly. This energy is produced by burning carbohydrates and fats in your body. When you reduce the consumption of carbohydrates, the body produces energy by burning more fat as fuel and this process is known as lipolysis. If you reduce the carbohydrate consumption below 40 grams a day, your body starts burning more and more fat daily. Excess fat burning leads to the release of ketones through urine and the process is known as ketosis. These two processes, lipolysis and ketosis, helps the body to lose weight.

Atkins diet meal plan consists of four phases: induction, ongoing weight loss (OWL), pre-maintenance and maintenance. When you are in the induction phase of Atkins diet, you must take care to control the carbohydrate consumption to 20 grams a day for a period of 14 days. During this initial phase you can take only salads and non-starchy vegetables such as lettuce, broccoli etc. There is no problem in having protein rich food like meat, eggs, fish, chicken and shellfish. Some changes will occur in your body during this induction phase which leads to lipolysis and ketosis. This phase helps to maintain your blood sugar levels and control your appetite.

1. Induction Phase

This phase lasts for a period of two weeks. In this phase carbohydrate consumption is limited to 20 grams a day. You can use only oils and vinegar with salads and greens mentioned below.

Meal Option One

Breakfast: Two egg omelet with cheese, three strips of bacon and two slices of tomato
Lunch: Chicken salad on one roll and small tossed green salad
Dinner: Greek salad, leg of lamb and small serving of green beans
Snack: Gouda cheese and olives

Meal Option Two

Breakfast: Bacon and onion omelet and Sautéed mushrooms.
Lunch: Sliced roast pork, horseradish cream, and small tossed green salad.
Dinner: Egg dumpling soup, green beans and artichokes.
Snack: Guacamole with endive spears.

1. Ongoing Weight Loss Phase

You should take care to limit the carbohydrate consumption to 45 grams a day during this phase.

Ongoing Weight Loss Phase Meal Plan Option One

Breakfast: Two eggs with smoked salmon and goat cheese, and handful of raspberries.
Lunch: Greek salad and six-ounce can of tuna.
Dinner: New England clam chowder, grilled lobster with butter and green beans.
Snack: Olives and cheese cubes.

Ongoing Weight Loss Phase Meal Plan Option Two

Breakfast: Two egg omelet with cheese, three strips of bacon and one small tomato.
Lunch: Dr. Atkins' Fromago Burgers, tomato and cucumber salad.
Dinner: Cod with hollandaise sauce, broccoli florets and small slice of baked cheesecake.
Snack: Two peanut butter cookies.

3. Pre-Maintenance Phase

You have to limit the carbohydrate consumption below 60 grams per day during this phase.

Option One

Breakfast: Two turkey sausages, scrambled eggs and one slice of whole grain bread.
Lunch: Seafood salad and handful of strawberries with cream.
Dinner: Moussaka, roasted vegetable salad and poached peaches.
Snack: Two small chocolate brownies.

Option Two

Breakfast: Once slice of whole grain French toast, ricotta cheese and half a grilled peach.
Lunch: Beef salad and six ounces of mixed berries.
Dinner: Roast chicken, baked spinach and small tossed salad with celery-seed dressing.
Snack: Butter pecan ice cream.

4. Life Time Maintenance Phase

During this phase, you have to keep your carbohydrate consumption below 75 grams per day. This phase help you to maintain your body health.

Option One

Breakfast: Two scrambled eggs, one slice of whole grain toast and one grilled medium tomato.
Lunch: Swedish meatballs, spaghetti squash and small tossed green salad.
Dinner: Steak, sautéed vegetables and one dinner roll.
Snack: Slices of vegetables with hummus.

Option Two

Breakfast: Two slices of whole grain French toast and One quarter of a cantaloupe.
Lunch: Tomato soup and poached salmon salad.
Dinner: Spicy sausages, roasted vegetables and three ounces of brown rice.
Snack: Mocha hazelnut ice cream.

Other Atkins Diet Links
Atkins Diet Review

 
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