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A Diet Plan for Weight Loss
Atkins Diet Plan:
                  Foods, Recipes and Menu

 

 

| Home :: Atkins Diet | Atkins Nutritional Approach | Atkins Phase 1 Induction | Atkins Phase 2 | Atkins Phase 3 | Atkins Phase 4 |
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New Atkins Diet (2009)
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Atkins Diet Menu: New Atkins Daily Menus Sample

Having no idea of what to eat for your daily meals while on the New Atkins diet? Take a look at the suggested typical daily menus, you'll be surprised that the new version Atkins is so easy to follow.

 

New Atkins Diet Menu for Different Phases

Induction Phase

Eat protein for each meal and limit daily ‘net carb’ intake to 20 grams. Carbohydrate can be obtained from salad and vegetables. You may eat as much as 3 bowls of salad a day or 2 cups of steamed, sautéed, roasted or stir-fried vegetables a day. An example of the New Atkins diet menu for induction phase:

  • Breakfast: Start your morning with 2 fried or hard-boiled eggs, avocado and sugar-free salsa.

  • Mid-morning Snack:  Have a cup of sliced cucumber and 2 slices of Cheddar cheese to curb your hunger before lunch.

  • Lunch: Take canned tuna and 2 cups of mixed green salad (mix 1 cup of cooked broccoli, spring onions, 4 pieces of marinated artichoke hearts and sugar-free dressing) to energize you.

  • Mid-afternoon Snack: Have some roasted turkey slices for your tea time.

  • Dinner: Reward yourself with a beef burger (but without bun) with 1 tbsp sautéed onions, a cup of mushroom, 2 slices Cheddar cheese and 2 cups green salad with sugar-free dressing after a hard day.

 

Phase 2: Ongoing Weight Loss

After 14 days in the induction phase, you can go into Phase 2 by slowly adding more carb into your daily diet, until you achieve your individual carb consumption tolerance while still losing weight. The maximum of ‘net carb’ is limited to 50 grams a day. Berries, nuts, seeds and some low carb high fibre legumes (beans) can now be included in the diet. Alcohol (just wine or spirits and sugar-free mixers) is allowed but only in moderation as consuming too much of alcohol will slow down the fat burning and thus affecting the weight loss.

  • Breakfast:  Have omelets made from 2 eggs and a cup of grated cheese to curb your morning hunger, also a medium size orange as fruit.

  • Mid-morning Snack:  2oz pine nuts and 4oz tomato juice are good choices for morning snack.

  • Lunch: Prepare a grilled chicken with 2 tbsp of peanut sauce, and a mixed salad (toss 2 cups of lettuce, a cup of green peppers, 2 medium carrots, a cup of sweet corn, with Italian sugar-free dressing) for your lunch.

  • Mid-afternoon Snack: Take an apricot and a cup of cottage cheese as your tea time snack.

  • Dinner: Serve dinner with lamb kebabs with a cup of raita, 1 cup of low-carb pasta (or whole meal), 1 cup of Brussels sprouts and a mixed salad (mix 2 cups of lettuce, 1 medium carrot grated, with vinaigrette).

 

Phase 3: Pre-Maintenance

When you are just 10lb away your targeted goal weight, you are ready to include a wider range of carbohydrates into your diet, for example other fruits, starchy vegetables, dairy products and finally whole grains.

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More Topics on Atkins Diet

Why Atkins Diet Works Better?  Certain reasons why Atkins diet works more assertively compared to other diet plans.
Atkins Diet Medical Precautions Consult your doctor before starting if you have any health problem.
Atkins Diet - Get Yourself Ready! Get yourself ready for the change to Atkins lifestyle.
How to Start Atkins Diet? Step-by-step guide on how to start Atkins Diet.
Atkins Diet - Right for You? Find out if you are a candidate for Atkins Diet Plan.

 

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