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Nov 3

Atkins Diet Food List All about Atkins Diet and Low Carb …

How to use the Atkins Diet Food List

A delicious meal with eggs, bacon and salad

Trust me, I know how difficult it can be to lose weight, Ive been there. I understand that when all you want to do is lose weight fast and safely, you dont want to be bombarded with irrelevant or misleading information.

All you really need is a simple food list that tells you what foods you can eat and what foods you cant.

We all know that you need a balanced diet of healthy foods to lose weight, but sometimes its difficult to know where to begin.

If you work all week, and also run a busy home, then the last thing you want when youre buying the weekly food shop is to be sidetracked. Having to think about what you need to buy for your weight loss plan as well as for the rest of the family is an inconvenience you could do without.You just want a clear and simple list with diet food so that selecting the right foods becomes second nature to you, and something you dont have to keep worrying about.

After all, life is complicated enough already!Which is the whole reason why I have put together this site.

Being overweight can quickly become overwhelming. There is a huge emotional factor that cant be underestimated.

Your whole life can become completely consumed first by your unhealthy relationship with food, and then by your desire to change it.Once youve made the decision, if you are anything like me, youll probably find you want to find fast ways to lose weight, and will start looking for easy weight loss diets. But these quick fix diets arent as easy to follow as the Atkins.

It may sound like a clich, but when I first started out on the Atkins diet I really was at rock bottom. After the birth of my second child the baby weight just didnt disappear, in fact more fat just kept creeping on until I had ballooned.

I felt that my life was spiraling out of control even just thinking about starting a diet had me breaking down in tears. I couldnt face the prospect of failing again.

My moment of clarity came when I went on a trip to the funfair with my eldest son he wanted to ride on the roller-coaster, it was his first time and he was so excited, but when the safety bar came down it wouldnt fit over me. We both had to get out of the car in front of everyone people I knew and who my son went to school with. Humiliating (for me and for him) is an understatement.

There are hundreds of diets out there believe me when I say I think Ive tried about 90% of them!The Paleolithic diet, the Special K diet, the yeast free diet, hey Im even old enough to have tried the F-Plan diet anyone else remember eating can after can of baked beans?

So this time I wanted a diet that was going to be easy to follow, give fast results and be something I knew I could stick to in the long term. After looking around I decided that The Atkins Nutritional Approach seemed like the best choice for me, and besides I already knew people who had shed tens of pounds by following the healthy diet plans, so I knew it worked.

If this is your first introduction to the Atkins diet, then you may be asking yourself, what is this diet?Well, the Atkins diet plan was developed by Dr Robert Atkins way back in 1972. Atkins was a scientist, who was also overweight, and he devised his diet to help himself lose weight, and consequently help millions of other people worldwide to do the same by following the plan and using the food list a low carb food list and high protein diet plan that guarantees results.

Put simply, tis diet involves limiting your intake of carbohydrates so that your body switches from metabolizing (burning up) glucose and switches over to burning fat in a process called ketosis so, instead of using carbohydrates for energy your body uses fat.

Digested carbohydrates convert to glucose (sugar), which is transported in your bloodstream. This glucose triggers the release of a hormone called insulin. Glucose cant be stored in the body so the body uses it for energy first, rather than using fat, which incidentally can be stored in unlimited quantities in the body (mostly on my hips and backside it would seem!).

Atkins argued that rises in insulin levels after a carb-heavy meal causes the blood sugar to fluctuate wildly, giving us short bursts of energy followed by periods of tiredness and hunger, whereas a low carb diet keeps the blood sugar levels more constant and so your energy levels also remain steady.

Eating a diet high in protein, fat and fiber means the body has less glucose to burn first, and so it starts to burn fat instead.

Once your body is using fat as its primary source of energy it will mean that you will start to lose weight.

To get the body into this fat burning mode foods that are high in carbohydrates have to be avoided during the first two weeks of the diet (the induction phase), after which time they are gradually reintroduced. Its all made a lot easier by using the food list to select the right foods which will induce ketosis, and therefore encourage weight loss.

If you want to know more about the science behind the diet and how it works, then take a look this page, What is the Atkins Diet?

For your motivation, take a look at this short video:

The diet is broken down into four distinct phases. These phases are there to ensure that you lose weight fast and safe. It also means that you wont be on the same restrictive phase forever! The food list for Atkins diet followers explains what you are allowed to eat in each phase.

This lasts for two weeks and is the most restrictive phase of the whole diet. You eat three main meals a day (or five to six smaller ones if you prefer) choosing items from the Atkins diet food list. There are a few basic rules you must follow.

* You should not go for longer than six waking hours without eating. This means you can choose how many meals a day you will need to have based around your working hours or lifestyle.

* Every meal should be made up of at least 120-180 grams of protein (four to six ounces). See the foods to eat during the diet induction phase for a list of high protein foods.

* If possible, include one tablespoon of oil, or a pat of butter, on your meat, salad or vegetables at each meal.

* Eat up to 20 grams of net carbohydrates a day from the Acceptable Foods List, you can find details of this diet food list below.

* Each day you can also have up to 120 g of cheese, 10 black or 20 green olives, half an avocado, 30 g of sour cream, or two to three tablespoons of cream, and up to three tablespoons of lemon or lime juice.

* It is recommended that you should drink at least eight glasses of water per day. Make those normal sized or big glasses, not too small.

* You are also advised to take a daily multivitamin tablet and some omega 3 oil (like fish oil or krill oil).

There is more detail on this first phase if you go to the Atkins diet induction page.

The OWL phase, where the net carb allowance is gradually increased to a point where weight loss is still ongoing. This is done by increasing your daily net carbs by 5g a day, so that you keep losing weight. If your weight plateaus or you start to put it back on again, youve added too many additional carbs!

Its a balancing game to find out how many carbs your body can take in and still be able to shed fat. You can use the Atkins carb counter to help during this transitional phase.

This phase starts when you are within ten pounds of your goal weight. Once again, you will start to increase your net carb intake as well as introducing extra foods until your weight loss slows and starts to maintain at the same level.

Here, you commit to a healthy lifestyle to keep the pounds off! You will still need to keep an eye on what you are eating, using the food list and Atkins carb counter will help you to do this.

I just wish that someone had written out an food list for me when I first began. Knowing what foods to eat would have made the first month or two a whole lot easier for me.

A trip to the food store would have been a treat and not the chore it would inevitably turn into. I would stand in the aisles and panic, not knowing what foods were on the Atkins diet plan, then Id pick up what I thought I could eat only to find out when I got home that it was not suitable for Atkins recipes.

Fortunately my steady weight loss kept me going, and I soon got the hang of the Atkins diet menu.

But you dont have to struggle like I did. Ive done all the hard work for you, just use the food list for Atkins diet followers that Ive compiled especially for all of my fellow weight loss friends out there!

The induction phase lasts for two weeks, it is designed to kick start your body into burning fat. All of the foods below are carb free and can be eaten freely.

* Meat

This means all types of unprocessed meat: beef, pork, lamb, veal, mutton, ostrich, reindeer, crocodile, kangaroo, camel and anything else you can find at your butchers.If the meat is processed you will need to check for any added carbohydrate, if you see it listed in the ingredients then either count the carbs or avoid it.

* Fish and shellfish

Any unprocessed. Haddock, tuna, cod, prawns, oysters, lobster, crab any, yes any fish and shellfish.

* Poultry, fowl and game

Any unprocessed. For example, chicken, turkey, duck, venison, pigeon.

* Fats

Butter. Oils (vegetable and olive). Mayonnaise (with no added sugar).

* Eggs

In any style, scrambled, deviled, fried, poached, boiled, etc. Hen, chicken, goose,duck all types of eggs are included.

* Cream

Single or double. Use in your coffee instead of milk (you can water it down first if you prefer).

* Drinks

Water, diet tonic, zero calorie flavored waters,tea and coffee. Caffeine should be taken in moderation, and decaffeinated is preferable.

* The following herbs and spices can also be eaten freely (as long as they do not contain sugar):

basil, cayenne pepper, coriander, dill, oregano, pepper, rosemary, sage, tarragon.

The foods on this Atkins diet food list all contain carbohydrates, so they have to be limited. You should aim for 20 g of net carbohydrate per day. And, 12-15g of this should be made up from any of the following salad and vegetables, this is known as the foundation list.

Remember that cheese contains carbohydrate. You can have 90-120 g of cheese per day. A 30 g serving of these cheeses contain the following net carbs:

Blue cheeses (0.7 g) Cheddar (0 g) Sheep or goat (0.03 g) Cream cheese (0.8 g) Emmental (1 g) Feta (1.2 g) Gouda(0.6 g) Mozzarella (0.6 g)

1 tablespoon portion of parmesan is (0.2 g) Two tablespoons sour cream (1.2 g)

Made without sugar. A two tablespoon serving of each of these contains the following net carbs:

Blue cheese (2.3 g) Caesar (0.5 g) Italian (3 g) Lemon juice (2.8 g) French (1 g) Ranch (1.4 g)

One serving of Splenda is equal to 1 g of net carbs.

Remember, you are trying to reduce your carbohydrate intake, so the following are banned during the induction phase.

Avoid: Legumes and starchy vegetables

This includes potatoes, corn, beans, pulses and peas.

Avoid: Grains

So no bread or anything that contains flour, including pasta and rice.

Avoid: Fruit and fruit juices

Fruit is very high in sugars.

Avoid: Alcohol

Contains carbs, and will weaken your resolve!

Avoid: Milk

Very high in carbs.

Avoid: Nuts and seeds (pretty much!)

Only to be avoided during phase one, and this is only because portioning is difficult to control!

Hamburger with low carb burger buns, see the recipe on the page with low carb burger buns.

So now you have a list of the foods you are allowed to eat in phase 1 of the new Atkins diet plan. But how do you use this list on a day-to-day basis?

Well, I have a print out that I keep in my purse (in fact I have several print-outs, one in the car, one at work, one in my kitchen- you get the picture, I find my life works a lot better when I use a list!), so when Im at the food store I can refer to my food list and make sure that I only buy foods I can eat.

Making yourself a grocery list before you go shopping is also one of my quick weight loss tips, it stops you from impulse buying all the junk that you dont really need there are no junk foods on the Atkins list! You can find more quick weight loss tips on this page.

If youve used the list, you should now be the proud possessor of a refrigerator full of foods you can eat, all you have to do is plan your menu from the diet food list.

What works for me is planning a whole weeks worth of meals in advance. This way I tally up the net carbs as I go along using the food list, so each day only adds up to 20g in total, 15g of this being from the salad and vegetable list. Then I know Im not going to accidentally go over my net carb allowance, preparation is another of my quick weight loss tips.

Just so as to be absolutely crystal clear about how the food list works, Ive given you an example of a typical days Atkins diet menu during phase one.

Fried bacon and eggs, 35 g mushrooms fried in butter (net carbs 1.2 g), one grilled tomato (net carbs 4.3 g)

Basil and coriander omelet with 56 g grated Emmental cheese (net carbs 2 g)

Fried chicken strips, 25 g cucumber (net carbs 0.5 g), 35 g iceberg lettuce (net carbs 1.25 g), two tablespoons blue cheese dressing (net carbs 2.3 g)

Bowl of cold, cooked prawns which have been fried in garlic butter made with one clove of garlic (net carbs 0.9 g)

Originally posted here:
Atkins Diet Food List All about Atkins Diet and Low Carb ...

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