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THE  ATKINS  DIET

LOW CARBOHYDRATE DIET     * Never Hungry   * Eat all you want   * More energy *

fatsecret - Net carbs vs Total carbs
Count only the NET CARBS,
which doesn't include fiber and sugar carbs

Total Carbohydrates - Dietary Fiber - Sugar alcohol = Net carbs

 

Diet Detective  Phase 1 Foods

Dr. Atkins Website  Carb Counter

 

ATKINS PHASE I

      TYPICAL NOT ALLOWED FOODS

      • Fruit, pasta, potatoes, sugar, bread
      • Most veggies, alcohol, beer

      ALLOWED FOODS

      • 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)
      • Atkins low-carb Cole Slaw

      • Walmart Tri-Color Coleslaw Mix carbs 1-1/2 cups 5 carbs Miracle Whip 2 carbs per tablespoon

      • Sugarfree Homemade Jello Popcycles

      • Read the label, keep total carbs to < 20 gms per day

      GOLDEN CORRAL

TAKE VITAMINS

  • 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

SALAD VEGETABLES
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

The Cyclical Ketogenic Diet

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.