Atkins diet food list 

How to use the Atkins Diet Food List

Trust me, i grasp how tough it will be to lose weight, i’ve been there. i perceive that when all you would like to try to to is lose weight fast and safely, you are doingn’t need to be bombarded with irrelevant or misleading data. all you actually need is an easy atkins diet food list that tells you what foods you'll eat and what foods you'll’t. we all grasp that you wish a balanced diet of healthy foods to lose weight, other then typically it’s tough to grasp where to begin.

if you work all week, and conjointly run a busy home, then the last issue you would like after you’re shopping for the weekly food look is to be sidetracked. having to trust what you have to be compelled to obtain for your weight loss set up further as for the remainder of the family may be an inconvenience you'll do while not. you only need a transparent and straightforward atkins diet food list – so selecting the right foods becomes second nature to you, and a fewthing you are doingn’t have to maintain worrying regarding. on balance, life is difficult enough already ! that is that the whole reason why i actually have place along this atkins diet food list.

Why diet in the first place?

Being overweight can quickly become overwhelming. There is a huge emotional factor that can’t 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 you’ve made the decision, if you are anything like me, you’ll 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 aren’t as easy to follow as the Atkins.
It may sound like a cliché, 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 didn’t 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 couldn’t 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 wouldn’t 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.

So why choose the Atkins diet plan over all the rest?

There are many diets out there – believe me when i say i believe i’ve tried concerning 90% of them ! the paleolithic diet, the special k diet, the yeast free diet, hey i’m even previous enough to own tried the f-plan diet – anyone else keep in mind eating will when will of baked beans ?

therefore this point i needed a diet that was aiming to be simple to follow, offer fast results and be one thing i knew i may stick to within the long term. when wanting around i made a decision that the atkins nutritional approach appeared just like the best alternative on behalf of me, and besides i already knew those who had shed tens of pounds by following the healthy diet plans, therefore i knew it worked.

How does the Atkins diet plan work?

If this is your first introduction to the Atkins diet, then you may be asking yourself, what is the Atkins 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 Atkins diet food list – a low carb food list and high protein diet plan that guarantees results.
Put simply, the Atkins 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 can’t 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. It’s all made a lot easier by using the Atkins diet 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?

The Four Phases of the Atkins diet plan

The Atkins 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 won’t be on the same restrictive phase forever! The food list for Atkins diet followers explains what you are allowed to eat in each phase.

Phase 1 Induction

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 Atkins diet foods to eat during the Atkins 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 to20 grams of net carbohydrates a day from the “Acceptable Foods List”, you can find details of this Atkins diet food list below.
* Each day you can also have up to 120g of cheese, 10 black or 20 green olives, half an avocado, 30g 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.

Phase 2 Ongoing Weight Loss

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, you’ve added too many additional carbs!
It’s 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.
There is more detail on this second phase if you go to the pages ‘What is the Atkins diet?’, and ‘the Atkins carb counter’.

Phase 3 Pre-maintenance

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.

Phase 4 Lifetime maintenance

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 Atkins diet food list and Atkins carb counter will help you to do this.

An “Essentials” Food list for Atkins diet followers

I just wish that someone had written out an Atkins diet food list for me when I first began. Knowing what Atkins diet 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 I’d 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 don’t have to struggle like I did. I’ve done all the hard work for you, just use the food list for Atkins diet followers that I’ve compiled especially for all of my fellow weight loss friends out there!

Atkins diet foods to eat during the Atkins diet induction phase

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.

Foods on the Atkins diet food list to limit during induction

The foods on this Atkins diet food list all contain carbohydrates, so they have to be limited. You should aim for 20g 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”.

Name	Portion size	Net carbohydrate value (in grams)
Alfalfa sprouts (raw)	6g	0.4g
Artichoke	¼ of medium	4g
Artichoke hearts (canned)	1	1g
Asparagus	6 spears	2.4g
Aubergine(egg plant)	85g	1.8g
Avocado (raw)	1 whole	3.5g
Bamboo shoots (tinned)	60g	1.1g
Bok Choy (raw)	70g	0.8g
Broccoli	80g	1.6g
Broccoflower (romanesco broccoli )	35g	1.4g
Brussels sprouts	40g	2.4g
Cabbage (raw)	60g	2g
Cauliflower (raw)	60g	1g
Celery	1 stalk	0.8g
Chicory greens (raw)	25g	0.6g
Chives	1 tablespoon	0.1g
Collard greens	55g	4.2g
Courgette (zucchini)	80g	2g
Cucumber	50g	1g
Daikon Radish (mooli)	60g	1g
Endive (escarole)	15g	0g
Fennel	45g	3.6g
Garlic	1 clove	0.9g
Ginger	1 tablespoon sliced root	0.8g
Hearts of palm	1 heart	0.7g
Iceberg lettuce	70g	2.5g
Kale	65g	2.4g
Kohlrabi	85g	4.6g
Leeks	50g	1.7g
Mushrooms	35g	1.2g
Okra	80g	2.4g
Olives (black)	5	0.7g
Olives (green)	5	2.5g
Onion (raw)	20g	2.8g
Parsley	1 tablespoon	0.1g
Peas	70g (with pods)	3.4g
Peppers (raw)	50g	2.3g
Pumpkin	60g	2.4g
Radicchio (raw)	25g	0.7g
Radishes (raw)	10	0.9g
Rhubarb (unsweetened)	120g	1.7g
Rocket (raw)	30g	0.2g
Romaine lettuce	70g	0.2
Sauerkraut (drained)	70g	1.2
Spaghetti squash	40g	2g
Spinach (raw)	90g	0.2g
Summer squash	40g	2g
Swiss chard	85g	1.8g
Tomato (raw)	1	4.3g
Turnips	80g	2.2g
Water chestnuts (tinned)	30g	6.9g

Cheese and dairy on the Atkins diet food list

Remember that cheese contains carbohydrate. You can have 90-120g of cheese per day. A 30g serving of these cheeses contain the following net carbs:
- Blue cheeses (0.7g)
- Cheddar (0g)
- Sheep or goat (0.03g)
- Cream cheese (0.8g)
- Emmental (1g)
- Feta (1.2g)
- Gouda(0.6g)
- Mozzarella (0.6g)
- 1 tablespoon portion of parmesan is (0.2g)
- Two tablespoons sour cream (1.2g)

Salad dressings on the Atkins diet food list

Made without sugar. A two tablespoon serving of each of these contains the following net carbs:
- Blue cheese (2.3g)
- Caesar (0.5g)
- Italian (3g)
- Lemon juice (2.8g)
- French (1g)
- Ranch (1.4g)

Sweeteners

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

Foods to avoid during the induction phase of the Atkins diet plan

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!

How to use the Atkins diet food list

Thus currently you have got a list of the foods you're allowed to eat in phase one of the new atkins diet arrange. other then how do you utilize this atkins diet food list on on a daily basis-to-day basis ?

well, i've a print out that i keep in my purse ( indeed i've many print-outs, one within the car, one at work, one in my kitchen- you get the image, i notice my life works lots higher when i take advantage of a list ! ), thus when i’m at the food store i will refer to my atkins diet food list and create positive that i merely obtain foods i will eat.

creating yourself a grocery list before you go searching could be also one amongst my quick weight loss tips, it stops you from impulse shopping for all the junk that you are doingn’t really want – there are no junk foods on the atkins diet food list ! you'll notice additional quick weight loss recommendations on this page.

if you’ve used the atkins diet food list, you must currently be the proud possessor of a refrigerator full of foods you'll eat, all you have got to try and do is arrange your atkins diet menu from the atkins diet food list.

what works on behalf of me is planning an entire weeks’ worth of meals earlier. this method i tally up the net carbs as i go along using the atkins diet food list, thus every day merely adds up to twentyg in total, 15g of this being from the salad and vegetable list. then i grasp i’m not aiming to accidentally go over my net carb allowance, preparation could be another of my quick weight loss tips.

simply thus on be absolutely crystal clear concerning how the atkins diet food list works, i’ve given you an example of a typical day’s atkins diet menu throughout phase 1

Breakfast from the Atkins diet food list

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

Mid morning snack from the Atkins diet food list

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

Lunch from the Atkins diet food list

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

Afternoon snack from the Atkins diet food list

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

Evening meal from the Atkins diet food list

Rib eye steak, 80g boiled spaghetti squash (net carbs 4g), stir fry made from 70g bok choy (net carbs 0.8g), 60g bamboo shoots (net carbs 1.1g), one clove garlic (net carbs 0.9g) and a dash of sugar free soy sauce
Total net carbs from the foundation Atkins diet food list = 14.95g, plus 4.3g of other net carbs, making a total of 19.25g of net carbs – perfect!
You see? It’s easy using the Atkins diet food list you can keep track of all your net carbs and fill up on high protein, carb free foods.
If you don’t plan ahead then make sure you write down what you’ve had as you eat it– it’s too easy to forget what has passed your lips when you sit down in the evening trying to recall all you’ve eaten during the day. Your brain will try to dupe you! The Atkins diet food list won’t.

Following a high protein diet plan

When you follow a high protein diet plan like the new Atkins diet, it makes you feel fuller and more satisfied for longer, so including as many high protein foods from the Atkins food diet list as you can in your new Atkins diet menu will ensure you won’t feel hungry and so keep reaching for the fast-fix sugary snacks.
All unprocessed meats are high in protein and should form the basis of every meal, you just don’t feel hungry when you are on this diet!
And I know how hunger can so easily break a diet. I’ve been on other weight loss plans and diets before and have gone to bed so hungry my stomach has ached, and I’ve felt so tired and run down that I just can’t sustain the diet plan. I would crack and start eating unhealthily again. With the Atkins it is the high protein foods and fat that stops the hunger pains.

Can I eat unlimited amounts of food from the Atkins diet food list?

At first, I thought Great! I can eat as much meat as I want, and I would stack my plate with as much Atkins diet food list meat as possible – fried chicken, juicy steaks and prawns covered in mayonnaise (yum!), but it soon became obvious that I simply didn’t need that much food to make me feel full. I was satisfied with a much smaller portion. I wasn’t hungry all day and so I stopped thinking about food all day – the Atkins diet menu helped me break this cycle.

Can I eat any carbs at all on the Atkins diet plan?

In answer to all you carb junkies, yes you can. The Atkins diet food list shows quite clearly that you can eat carbs – they are just moderated. So don’t go believing people when they say you won’t ever eat carbs again, they obviously don’t understand that there is a low carb food list, or the four phase program where you get to reintroduce carbohydrate in a controlled manner.

Low carb food list options?

The Atkins diet food list is your food bible for low carb options. Use the food list and the Atkins carb counter to pick low carb foods, or use Atkins products like the one listed below and on these pages.

Low carb Atkins products to make your life easier

There are a whole host of Atkins products available to buy. Try the handy Atkins bars, you can carry these around with you in case of emergencies!
There are also Atkins shakes that are only a few net carbs each.
So if you don’t have time to prepare snacks, or you are working late at the office, then these snacks can fill that gap, and also help to satisfy any sweet cravings you may be having. Take at look at the Atkins products for some great options.

An Atkins diet food list of foods to eat when you are out

The invite arrives in your mailbox. Your heart sinks, you’ve been invited out for a meal, and you’ve been so good at sticking to your diet, you’ve started to lose weight and you fear that a night out will undo all of the good work. Well, don’t panic, on the Atkins diet plan this is a scenario you don’t need to fear, there is no need to become a recluse. Go on, get out and enjoy yourself – just remember to be food smart.

Being food smart using the Atkins diet food list

If it’s going to be a boozy night then offer to drive, you won’t then be tempted by the high carb alcoholic drinks (or empty calories as we call them in my house). If you can study the menu before you go out, and most places have their menus online these days, then you can plan your meal in advance. When you are out don’t be afraid to ask the waiter or waitress if they can serve your meal without fries or potatoes, you’ll find 99% will oblige (if they won’t, take control of your food and remove the offending carbs yourself on to a side-plate – then ignore them or give them to a skinny friend!).
Take a look at this Atkins diet food list for some of the better choices you can make if you are eating out, or thinking of entertaining at home.

Starters

– don’t eat the garnish!
Generally prawn marie-rose (prawn cocktail) is good high fat, high protein option. Pate is another, although don’t eat the bread or toast it may be served with. Potted meats and shrimps are a luxury you can enjoy without feeling guilty. A popular meat starter is Buffalo wings (but remember to count the carbs in the sauce if it is not sugar free). Smoked salmon with a dill mayonnaise adds a touch of class to any meal.

Main

– ask for your meal to be served without fries, potatoes, bread, rice, pasta …
Your options are almost limitless. Steak, fish, poultry – any meat! Avoid burgers and sausages unless you know that they are carb free. Monterey Jack chicken is one of my favorite choices!

Dessert

- avoid any sugary desserts, make a selection from the cheese board instead (eat in moderation remembering to count the net carbs). If I’m entertaining, I serve meringues made with egg whites and Splenda and a spoon of whipped cream.
And there is always room for a coffee made with single cream to finish.

Is the Atkins an easy weight loss diet?

If you stick to the Atkins food diet list then it’s easy. I mentioned earlier that I’ve tried other diets for quick weight loss, I’ve fed myself natural weight loss supplements, I’ve spent my whole day juicing for weight loss and I’ve lived on weight loss shakes.
To be fair, these diets have all worked with varying degrees of success, but I found I couldn’t sustain them in the long term.
The Atkins diet is more than just a no carb diet, it’s a way of life. I’m no longer wondering if I will achieve better weight loss through hypnosis or by eating only grapefruit. All I need is my Atkins food diet list when I’m shopping and a few easy weight loss tips to see me through. On occasions, when life really gets in the way I’ve had to follow a modified Atkins diet (see more about this here), but I’ve still succeeded.
Now I’m lighter, more fun to be around and I’ve got so much more energy. I’ve even taken up running for weight loss as well! That would have been impossible before I started the Atkins diet plan. The old me would simply not recognize the new me.

Go for it – what have you got to lose?

It’s such a simple weight loss diet. don’t be place off by all the net carb counting, it will become second nature when a whereas. i understand people that have lost up to fifteen pounds throughout the induction era, therefore don’t offer up ! you'll expertise your fastest and most impressive weight loss throughout phase one, and when this it'll slow to a steady and sustainable weight loss.

a healthy weight loss is within the region of 2 pounds every week, and that is terribly achievable if you stick with the program and use the atkins diet food list.

most of all only keep in mind, if you cheat, you're solely cheating yourself. therefore stick with it, attempt it out for one or two of weeks – all you’ve need to lose is your unwanted fat.

Source :http://atkins-diet-food-list.org/


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