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THE ATKINS DIET
LOW CARBOHYDRATE DIET * Never Hungry * Eat all you want * More energy *
ATKINS PHASE I
TYPICAL NOT ALLOWED FOODS
- Fruit, pasta, potatoes, sugar, bread
- Most veggies, alcohol, beer
- Meat, cheese, eggs
(watch out, some lunch meats have sugar or carbs)
- Some light-colored veggies (lettuce, mushrooms, cucumbers, etc.)
- Some salad dressings (Blu cheese, oil&vinegar, etc.)
- DIET CAFFEINE-FREE pop (Pepsi, Coke, many Faygo flavors)
- Crystal Lite drink mix
- Sugarless jello (also available in 6-pks in store)
- Coolwhip or whipped cream (don't go crazy - 2 TABLEspoons)
- Pork rinds & French Onion dip
- Casa small salad 4.5g carbs (Ft Wayne CASA restaurants)
- Greek Euros (meat only, throw away the pita shell)
Walmart Tri-Color Coleslaw Mix carbs 1-1/2 cups 5 carbs Miracle Whip 2 carbs per tablespoon
- Read the label, keep total carbs to < 20 gms per day
- Each day I take "Centrum From A to Zinc"
- I take other supplements, Vitamin C (500mg),
Beta Carotene (25k IU Vitamin A), B6 (100mg)
CUT DOWN CAFFEINE - DRINK LOTS OF WATER
- S-l-o-w-l-y cut down to one or less serving of caffeine a day
Caffeine stimulates insulin production (carbs --> sugar)
You level off - no more highs & lows from caffeine fixes
Drink WATER instead of diet anything, even if it has zero carbs
YOU WILL LOSE YOUR APPETITE
- Eat all you want, but you won't be as hungry. A process called
Ketosis kicks in, causing you to lose your appetite and burn
body fat - this is how you know the diet is working. You may
lose 2-4 pounds/wk. Don't overeat if you're not hungry.
YOU WILL HAVE MORE ENERGY
- More energy
- No hunger before meal time
- Less craving of junk foods
Broccoli Salad - Broccoli Florets, fresh Tuna, Miracle Whip, bacon bits (LOW IN CARBS)
ATKINS PHASE II
The above was Phase I. After the desired weight loss, change to Phase II where more carbohydrates are introduced. You should read the
book Dr. Atkins New Diet Revolution. Note, this diet has been around a long time. Some doctors hate it, some love it, but it WORKS
SALSA AND CHEESE SPREADS
On The Boarder Salsa Medium 1oz 2g carbs Heluva Good French Onion Dip 1oz 2g carbs Newman's Own Salsa Medium 1oz 3g carbs Win Schuler Orig Cheddar Spread 1oz 2g carbs Tostitos Chunky Salsa Medium 1oz 2g carbs Velveeta Cheese 3/8" slice 1oz 3g carbs Tostitos Chunky Salsa Hot 1oz 2g carbs Great Value Medium Chunky Salsa 24 oz. Jar $1.98 1oz 3g carbs
BOB EVANS RESTAURANT - LOW CARB MEALS
Three Cheese Omelet 3.69g Sirloin Steak 2.55g Ham and Cheddar Omelet 3.39g Bacon and Cheese Omelet 5.65g Sausage and Cheese Omelet 3.11g Steak Tips 3.4g Chicken Tender (grilled) .08g
FREE FOODS MEATS & CHEESE (0 carbohydrates)
You can eat as much meat & cheese as you want
Atkins says SOME PEOPLE have problem with cheese and some luncheon meats.
they may contain hidden sugars and carbs.. READ YOUR FOOD LABELS !!!
If you do not lose weight - TRY eliminating some cheese or certain luncheon meats from your diet.
MEAT FISH FOWL SHELLFISH EGGS CHEESE Beef Tuna Chicken Oysters Scrambled Aged & Fresh Pork Salmon Turkey Mussels Fried Cow & Goat Lamb Sole Duck Clams Poached Cream Cheese Bacon Trout Goose Squid Soft Boiled Cottage Cheese Veal Flounder Cornish Hen Shrimp Hard Boiled Swiss Ham Sardines Quail Lobster Deviled Cheddar Venison Herring Pheasant Crabmeat Omlet Mozzarella
these veggies have 10% or less of your daily carbohydrate intake
Lettuce Romaine Escarole Argula Endive Radicchio Chicory Sorrel Mache Bok Choy Chives Parsley Cucumber Radishes Fennel Peppers Celery Jicama Posse Pied Alfalfa Sprouts Pickles Mushrooms Morels Olives
OTHER RAW or COOKED VEGETABLES
these veggies have some carbohydrates - please limit to 1 cup per day
Asparagus String or Wax Beans Cabbage Beet Greens Cauliflour Chard Eggplant Kale Kohlrabi Tomato Onion Rhubard Scallions Leeks Spinich Summer Squash Zuccini Okra Pumpkin Turnips Avocado Bamboo Shoots Bean Sprouts Water Chestnuts Snow Pea Pods Sauerkraut Collard Greens Dandelion Greens Christophene Broccoli Spaghetti Squash Celery Root Brussels Sprouts Artichoke Hearts Hearts of Palm
Once you are in Ketosis it is possible to have a number of days with low carbs, then have an occasional day with normal carbs without exiting Ketosis.
Instead of your heavily blanketed or hot bedroom body burning up 20 * 8 or 160 Calories while you sleep, if you instead get rid of that heavy blanket and/or cool the room down somewhat (to 66F or 68F, for example), it could be in far more normal operation and burning up 80 * 8 or 640 Calories each night. That difference, of 480 Calories (640 - 160) that you COULD allow your body to NATURALLY burn up, if done over seven days (a week) is around 3500 Calories! One extra pound of bodyfat will therefore burn itself up (each week) WHILE YOU SLEEP! Is that a great diet or what?