Leena Watts
The Atkins diet is a low-carb, high-protein, and high-fat diet, usually recommended for weight loss. It involves eating mostly fat and protein while restricting carbohydrates. This diet is based on the idea that limiting carbs will cause the body to burn stored body fat for energy, leading to weight loss. While on the Atkins diet, it is important to plan meals ahead of time and eat three meals a day, including lunch options such as salads, bunless burgers, or even a classic fast-food meal without the carbs.
| Characteristics | Values |
|---|---|
| Focus | High fat, high protein, low carb |
| Typical protein sources | Meat, fatty fish, dairy |
| Vegetarian and vegan options | Yes, but a multivitamin and fish oil supplement are recommended |
| Example meals | Chicken salad, chicken marsala, frozen shrimp scampi, frozen meat lasagna |
| Snacks | Mocha latte shake, Greek yoghurt and strawberries |
| Phase 1 | Induction |
| Phase 2 | Reintroduce foods until you learn how many carbs you can eat while still losing weight |
| Phase 3 | When you have about 10 pounds left to lose |
| Phase 4 | Maintenance |
Explore related products
What You'll Learn
Salads
Crab and Avocado Salad
Mix lump crab meat, avocado, mayonnaise, lime juice, cumin, and diced celery, then scoop onto watercress. Each serving contains 2.2g of net carbs.
Arugula, Pear, and Hazelnut Salad
This salad can be made in advance and pre-packed for lunches. The base is fresh arugula, topped with chopped pears, crumbled gorgonzola cheese, and toasted hazelnuts. Toss with a maple-dijon vinaigrette before eating. Each serving contains 8g of net carbs.
Mediterranean Salad
This salad contains feta cheese, sun-dried tomatoes, black or kalamata olives, basil leaves, and green onions on a base of mixed baby greens. Top with a homemade dressing of balsamic vinegar, olive oil, and minced garlic. Each serving contains 9.7g of net carbs.
Buffalo Chicken Salad
This salad is flavorful and filling, and each serving contains 9.7g of net carbs.
Classic Salads
Tuna salad, chicken salad, and egg salad on a bed of mixed greens with chopped cucumber and grape tomatoes, or as a sandwich filling between leaves of romaine lettuce, are all great options.
Chef Salad
This salad combines chicken, bacon, avocado, tomato, and cheese. Each serving contains 3.9g of net carbs.
French Bistro Salad
This salad combines sautéed bacon, creamy gruyere cheese, and a fresh lemon vinaigrette dressing. Each serving contains 4.8g of net carbs.
Taco Salad with a Low-Carb Tortilla Bowl
Brush half a teaspoon of olive oil on a low-carb tortilla, then mould and bake to hold its bowl shape. A tortilla salad bowl contains 3g of net carbs, and each serving of the taco salad contains 4g of net carbs.
Remember to watch out for salad dressings, as these can be high in carbs. It's also a good idea to prepare and pre-pack your veggies in advance, so you have instant access to a variety of veggies for your salads.
Great White Shark's Diet: What They Eat and Why
You may want to see also
Explore related products
Wraps
Ingredients
Low-carb wraps, tortillas, pitas, or sandwich thins are the base of your wrap. You can freeze them for months if you store them in an airtight container. You can also use vegetable wrappings like romaine lettuce, cabbage, chard, or kale leaves.
Spreads
You can spread on hummus, guacamole, mashed avocado, sour cream, salsa, mayo, mustard, sriracha, green chili, low-sugar barbecue sauce, or pasta sauce.
Proteins
Add in roast beef, chicken, turkey bacon, salmon, shrimp, or tofu.
Vegetables
Fill your wrap with fresh veggies like red onions, peppers, tomatoes, cabbage, chard, kale, or sprouts.
Recipes
- Roast Beef, Red Bell Pepper, and Provolone Lettuce Wraps: This wrap is made with roast beef, provolone cheese, red bell pepper, lettuce, mayonnaise, and horseradish. Each serving contains 3.3g of net carbs.
- Bacon-Egg Flatout Wrap: This wrap is made with turkey bacon, hard-boiled eggs, lettuce, and mayonnaise. Each serving contains 8.6g of net carbs and 34.2g of protein.
- Chicken Salad Lettuce Wraps: This wrap is made with chicken salad (celery, mayonnaise, mustard, parsley, chicken breast, radishes, and paprika) and lettuce. Each serving contains 0.4g of net carbs and 33.8g of protein.
Sweet Treats on Atkins: What's Allowed?
You may want to see also
Explore related products
Soups
The Atkins diet is a low-carbohydrate diet, so it is important to focus on meals that are based around high-fat sources of protein, such as meat, fatty fish, and dairy.
Keto Chicken Soup
This soup is loaded with healthy vegetables and chicken. It includes white mushrooms, which are low in carbs and high in antioxidants, B-vitamins, and Selenium. You can also add yellow squash for colour and texture, which is high in potassium and Vitamin A. Swiss chard is a good substitute for spinach, as it holds up better in liquids.
Roasted Red Pepper Soup
This soup is made with chicken broth and heavy cream, which gives it a creamy texture. You can sprinkle Parmesan cheese on top for an extra indulgent feel. For a vegetarian option, you can use vegetable broth instead of chicken broth.
Blue Cheese and Bacon Soup
This soup is similar to a potato soup but uses cauliflower florets instead of potatoes, which adds nutritional benefits. Cauliflower is known to reduce inflammation and help prevent cancer, and it is also high in antioxidants.
Harvest Vegetable Stew
This stew is a vegetarian option that uses a blend of spices and vegetables such as celery, kale, and mushrooms. It is best to let this stew simmer for a long time to enhance the flavour.
Italian-Style Vegetable Soup
This soup is a great vegetable side dish to keep you warm during the winter. It can be served with your favourite Italian-style protein main for a complete meal.
It is important to plan your meals ahead of time when following the Atkins diet, so you can maintain your blood sugar levels and avoid energy dips throughout the day.
Bill Clinton's Strict Vegan Diet: What and Why?
You may want to see also
Explore related products
Snacks
The Atkins diet is a low-carb, high-protein, and high-fat diet. It is important to plan your meals and snacks to ensure you are getting adequate nutrition and maintaining your blood sugar levels.
For snacks, you could opt for a Greek yogurt with berries—a healthy, low-carb option. A mocha latte shake is another suggested snack by Atkins.
You can also make your own snacks with high-fat, high-protein foods. For example, boiled eggs, cheese, or nuts are all portable and filling options. If you are vegetarian or vegan, you can opt for tofu, tempeh, or seitan as a protein source.
It is important to note that the Atkins diet may not be suitable for everyone, and it is always best to consult with a healthcare professional before starting any new diet or meal plan.
Cutting Calories: Easy Ways to Slash 500 a Day
You may want to see also
Explore related products
Restaurant options
The Atkins diet is a low-carb diet, so when eating at a restaurant, opt for meat and veggie options. Ask for extra vegetables instead of bread, potatoes, or rice, and choose fatty meat or fatty fish. You can also ask for extra sauce, butter, or olive oil with your meal.
Some examples of restaurant options include:
- Chipotle's Keto Lifestyle Bowl, which is suitable for the Atkins diet with 17 grams of carbs. It comes with super greens, chicken, cheese, and guacamole, and you can add hot sauce to increase the heat.
- Panda Express's Wok-Fired Shrimp, which has 19 grams of carbs and comes with bell peppers, sugar snap peas, and onions in a spicy sauce.
- The Cheesecake Factory's Pan-Seared Branzino with Lemon Butter, which has 22 grams of carbs and 50 grams of protein.
- Red Robin's Wedgie Burger, a lettuce-wrapped burger with smoked bacon, guacamole, tomatoes, and red onions, with a side salad instead of fries.
If you're looking for a quick lunch option, a tuna salad with wild-caught tuna and your favorite vegetables is a great choice. Subway offers a variety of low-carb toppings, such as black olives, cucumbers, spinach, and pickles. You can also add a splash of oil and vinegar for flavor.
Mormon Diet: What Are the Food Restrictions and Allowances?
You may want to see also
Frequently asked questions
The Atkins diet is a low-carb diet, usually recommended for weight loss. The theory behind the diet is that by limiting carbs, the body turns to an alternative fuel source — stored fat.
Foods to eat on the Atkins diet include meat, fatty fish and seafood, eggs, low-carb vegetables, avocado, nuts and seeds, olive oil, and coconut oil.
Some lunch ideas on the Atkins diet include salads, stuffed avocados, lettuce wraps, and soups.
Some low-carb snacks that you can eat on the Atkins diet include hard-boiled eggs, veggies with dip, cheese, fruit, and nuts.
When eating out on the Atkins diet, choose egg drop soup at Chinese restaurants, tandoori dishes at Indian restaurants, veal or chicken at Italian restaurants, and fajitas without tortillas or beans at Mexican restaurants.
