Meal Plans for Atkins Diet

Atkins diet is a low-carbohydrate, high-protein diet plan, which can help to lose weight naturally. Before we understand in detail about Atkins diet plan, it is necessary to know about the effects of obesity and how Atkins diet helps in losing excess body weight. Obesity is a very common problem in children and adults. It is caused mainly by unhealthy dietary habits and sedentary lifestyle. It can give rise to a number of health problems including hypertension, diabetes, cardiovascular diseases, sleep apnea and certain orthopedic problems. Therefore, it is very essential to lose excess weight and maintain a healthy body. There are various methods of weight loss such as weight loss pills, surgery, exercises and specific weight loss diets. Atkins diet plan is one of the most effective weight loss diet plans.

What is Atkins diet?

Atkins diet plan recommends consumption of a low carb, high protein diet. It is considered as one of the most controversial diet plans. Atkins diet was launched by Dr. Robert Atkins in the 1960s. It is a multi-phased program, which can help to lose excess weight and maintain healthy body. It is also effective in preventing various health problems and maintaining good health. How does Atkins diet help to lose weight? Our body generates energy required for body processing by burning carbohydrates and fats. When intake of carbohydrates is decreased, then our body gets energy by burning more fats as fuel. This process is called as lipolysis. Once carbohydrate intake is reduced to less than 40 grams per day, your body will start burning fats efficiently. Your cravings for carbohydrates are minimized. Due to fat burning, ketones are released through urine and breath. This process is known as ketosis. High-protein foods in Atkins diet can help stabilize the blood sugar levels. Thus, our body loses excess weight through lipolysis and ketosis.

Meal Plans for Atkins Diet

There are four phases in Atkins diet such as induction, ongoing weight loss (OWL), pre-maintenance and maintenance. In the induction phase of Atkins diet, consumption of carbohydrates is strictly restricted to 20 grams per day for at least 14 days. You can have only salads and non-starchy vegetables like broccoli and lettuce. You can have protein rich foods such as meat, eggs, fish, shellfish and chicken. This phase induces certain changes in your body chemistry, leading to lipolysis and ketosis. Induction phase stabilizes the blood sugar levels and breaks your food cravings.

In the OWL stage, you can gradually increase the intake of carbohydrates from 20-25 grams in the first week, 30 grams in the next week and increase 5 grams weekly. Carbohydrates should be taken in the form of nutritious and fiber-rich foods. Then, reduce 5 grams of carbohydrates from your daily intake in order to continue moderate, sustained weight loss. In the pre-maintenance stage, the rate of weight loss is slower. Healthy body weight is maintained by increasing daily intake of carbohydrates by 10 grams. Maintenance phase is the last stage in Atkins diet. Once you have reduced your weight to the desired levels, you need to maintain the appropriate weight. In the maintenance phase, you can choose a variety of Atkins diet foods with restricted amounts of carbohydrates.

Atkins diet plan involves consumption of more proteins and fats such as eggs, fish, meat and cheese; and limited intake of refined or processed carbs or high-carb foods such as bread, pasta, cereal, very sweet fruits, starchy vegetables and high-sugar foods such as desserts. The most preferred foods in Atkins diet plan are eggs, cheese (cheddar, Swiss, Parmesan and mozzarella), meats (ham, bacon, beef etc.), fowl (chicken, turkey, duck etc.), fish and shellfish (trout, salmon, tuna, shrimp etc.), vegetables such as squash and peas and fats and oils like olive oil, butter and vegetable oil. You can have beverages like herbal tea, club soda, diet soda and one or two cups of tea or coffee.

Here are some sample meal plans for Atkins diet, which can guide you for starting with Atkins diet.

Atkins Diet Meal Plan #1

Breakfast: Omelet made from 3 eggs, ¼ cup of cream and 2 teaspoons of spinach and feta, ½ ham steak and decaffeinated tea or coffee

Lunch: Salami and cream cheese roll-ups and 2 cups of salad greens

Dinner: Creamy almond chicken, 1 cup salad greens, 1 cup broccoli and 1 teaspoon dressing of choice

Atkins Diet Meal Plan #2

Breakfast: 3 soft or hard boiled eggs (You can chop them lightly and mix with 1 teaspoon fresh butter, 1 teaspoon cream and 1 teaspoon fresh herbs of choice), 4 turkey sausages and decaffeinated tea or coffee

Lunch: Chef salad (ham and turkey strips, grated cheese and chopped eggs with 2 cup salad greens) and 2 teaspoons dressing

Dinner: Lamb roasted in mint and rosemary sprigs, 1 cup cauliflower with cream and butter, 1 cup salad greens and 1 teaspoon dressing of choice

Atkins Diet Meal Plan #3

Breakfast: Two poached eggs over fried green tomatoes and 2 strips of nitrate-free bacon

Lunch: Grilled turkey burger with pepper-jack cheese, green salsa and red cabbage slaw

Dinner: Sautéed kale with red pepper dressing and spice pumpkin seeds

Atkins Diet Meal Plan #4

Breakfast: Whitefish salad and 2 tomato slices

Lunch: Spinach, ham and cheese omelet and mixed green salad

Dinner: Herb-roasted chicken with lemon, buttered green beans on Panna Cotta

Advantages of Atkins Diet Plan

Atkins diet causes significant weight loss in a natural way by burning body fats. High protein foods recommended in Atkins diet can help to maintain constant blood sugar levels. You are able to avoid inter-meal diets, as you won’t feel hungry in between the meals. Atkins diet also improves overall health, because most of the toxins in the body are removed along with fat burning. Atkins diet plan can help to increase the levels of HDL cholesterol (good cholesterol), which can minimize the risk of atherosclerosis.

Before you opt for Atkins diet plans, it is necessary to consult the doctor/dietitian. Regular exercises along with Atkins diet are significantly beneficial for quick weight loss. Atkins diet is not recommended for people with diabetes and kidney disorder, and during pregnancy.