Atkins Diet Menu

The Atkins Diet is the diet plan introduced by Robert Atkins in the year 1960. The diet was further explained in details in his book, Dr. Atkins', published in the year 1990. This diet gained much popularity among people who were overweight. Atkins diet was basically a weight loss diet aiming towards minimal consumption of carbohydrates. It was rich in proteins and fats, having a specific scientific reason. Dr. Atkins targeted the insulin production cells of the body. People who overeat are most of the time deficient in insulin, (the hormone that regulates blood glucose level) that obstructs breakdown of fats and carbohydrates. As a result there's a tendency of constant accumulation of fats inside the body. He planned the Atkins diet menu in such a way that emphasis was laid more on consumption of proteins than carbohydrates.

Phases of the Atkins Diet

The Atkins diet plan was divided into four phases:

• Induction Phase: Absolute restriction on carbohydrate consumption. Maximum limit to 20 grams a day.
• Ongoing Weight Loss Phase: Nutrient rich food substances, high in protein and fiber for complete weight loss.
• Pre-Maintenance Phase: Also known as transition phase. Increase in carbohydrates to 10 grams and inclusion of fats.
• Lifetime Maintenance Phase: A strict control on carbohydrate consumption for maintaining the weight lost.

Atkins Diet Menu Plan

The plan varies with the phases. The induction phase is the most crucial for weight loss. Curtailing carbohydrates initiates the biochemical process of burning fats by the mechanism of ketosis. Your body gets accustomed to breakdown of extra fats during the second phase. The menu ideas are put forward depending on the desired weight loss achieved. The amount of carbohydrate (complex forms) is gradually increased in the subsequent phases to maintain normal health and prevent severe deficiency of carbohydrates. A certain restraint is put on consumption of fats. The pre-maintenance and lifetime maintenance phase is important as the foods eaten by you will determine the chances of putting on weight once gain.

Breakfast
The breakfast for Atikins Diet starts with a high protein diet. For breakfast, you can have scrambled egg whites and eat them with whole wheat turkey burgers. Sausages and patties should be avoided. If you want a low fat menu, then drink a glass of skimmed milk and 3 slices of bacon. Say no to sugar! Avoid sweetened juices and beverages containing sugars. You can consume hot cereals once the induction phase is over. Post induction phase, try to include sausages, flaxseed and linseed in your breakfast. Brown rice could be served after induction phase.

Lunch
You can experiment a little to give yourself a tasty treat. Include plenty of salads in your diet. Make simple recipes with fish and chicken. Bake them instead of frying. Combine sliced tomatoes with cucumber, lettuce and carrot for lunch. Tuna and salmon are rich sources of proteins. Garnish the dishes with Romano cheese. After induction phase is over, you have the freedom to eat pork, turkey, salami, cheese rolls and eggs for lunch. Green vegetables like broccoli, spinach, cabbage, etc are a must.

Dinner
Dinner should be as light as possible. Fish is once again a good option for dinner. You can make low carb recipes with fish fillets of salmon, tuna and tilapia. At dinner include a mixed vegetable soup containing green and leafy vegetables. Avoid white bread, pastas, potatoes and refined rice completely. Include a dish of assorted fruits in your dinner. During the maintenance phase you can have ground beef seasoned with taco. Avocados, olives and sugar free salsas can be alternated for dinners. Simple carbohydrates should be strictly avoided and fat could be consumed only if it is in the form of unsaturated fatty acids.

Atkins diet gained immense recognition in the 1970s. It showed viable results in almost 25,000 people in the U.S. Criticism on Atkins Diet by doctors, later in the years, reflected that living on low carbohydrates for a long period made people hypoglycemic. However, the fallacies could be avoided if the duration is adequately maintained and the menu ideas are wisely followed.