mrsamct
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 Posted: Mon Sep 05, 2011 4:04 pm Post subject: Atkins Diet Foods to Eat |
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Atkins diet was put forward in the year 1972 by Dr. Robert Atkins. Atkins diet is basically consumption of low carb diet for the cause of weight loss. It is one of the famous ways to lose weight and reduce obesity by barring certain food items from the food list. It surely includes the intake of calories, but they come from fats and proteins and not from carbohydrates. The Atkins nutritional approach stresses upon small meals that are low in carbohydrates and high in proteins.
There are many quick weight loss diet plans that emphasize on different things and claim their worth as the best weight loss diet plan of them all. In case of Atkins diet, there are a lot of restrictions on the foods and the carbs that one can consume and hence it is one of the better ways to reduce weight. Along with tending to the reduction of obesity, Atkins diet is also a good way to control several other health conditions like diabetes and epilepsy. All this is only possible when the dieter is well aware about the Atkins diet food and menu for beginners.
Atkins Diet Foods to Eat
There are four main phases of the Atkins diet, namely the induction phase, ongoing weight loss phase, pre-maintenance phase and lifetime maintenance phase. Atkins diet foods to eat change with each phase. As a first and introductory phase, induction phase is a very difficult and restrictive phase of Atkins diet. In this phase not more than 20g net carbohydrates are allowed.
During ongoing weight loss phase, carbs intake can be increased by 5g net carbs. Pre-maintenance phase allows an increase of 10g net carbs while lifetime maintenance phase emphasizes on retaining the improved maintained habits that the dieter developed during the initial phases. In the Atkins diet menu plan there are a few free foods, meaning they can be consumed generously. They include unprocessed poultry and eggs, unprocessed shellfish, unprocessed meat and unprocessed fish.
Atkins Diet Foods to Eat: Fish and Shellfish
Fishes like tuna, sole, salmon, sardine, trout, herring, snapper, catfish, flounder, etc. are included in the Atkins diet foods you can eat. Generous intake of crab meat, shrimps, lobsters, calamari, scallops, squids and clams is allowed but never gorge yourself with shellfishes that are high in carbs like oysters, and mussels. Make sure the fish and shellfish that you consume as you follow the Atkins diet must only be unprocessed and with no added preservatives and flavorings, for the betterment of the diet.
Atkins Diet Foods to Eat: Poultry and Eggs
Chicken, Cornish hen, duck, quail, goose, pheasant, emu, ostrich, turkey, can be eaten in generous amounts. The only thing is to not to have poultry products that have been processed in any way and that are loaded with numerous stuffings and garnishings that can be high on carbs. All real eggs that are cooked in any form are also included in Atkins diet foods to eat. Eggs of chicken, goose, quail, emu, and/or duck are healthy as well as allowed in the Atkins diet. Make sure you follow the USFDA guidelines in case of any food allergies and in case you are pregnant.
Atkins Diet Foods to Eat: Meat
Meats like beef, ham, pork, veal, lamb, venison, mutton, etc. are always welcome in the Atkins diet foods to eat. Meats that are unprocessed are very healthy and have very low carbohydrates. As a result, they can be consumed in generous amounts without worrying about carbohydrates. But, bacon, that has been sugar cured, must strictly be avoided. Meats with nitrate, breaded meats and meats with high carb stuffings and garnishing must be avoided.
Atkins Diet Foods to Eat: Drinks and Beverages
Drinks that do not contain sugar and caffeine in any form are always welcome in the Atkins diet. Water – mineral, sparkling, tap, filtered or still decaffeinated coffee and tea, herbal tea, no calorie flavored seltzer, diet soda, club soda, bouillon, lime juice, etc. can be consumed. However, fruit juices, milk, heavy broths are to be strictly avoided. Clear broth and creams can be included but alcohol is strictly barred during the induction phase. Afterwards, 1 to 2 glasses of wine and/or low carb beer can be consumed.
Atkins Diet Foods to Eat : Seasonings and Dressings
What seasonings and spices you choose to go with the Atkins diet foods to eat, is extremely significant. Remember that sugar in any form is strictly prohibited and as a result most of the salad dressings are debarred from the food and menu for beginners. Still one can use combinations of vinegar and oil, lemon juice and olive oil and sour creams as salad dressings. Any sugar free spices and condiments can be used. Mayonnaise, soy sauce and ketchup, sour cream are allowed, but do not use yogurt.
Atkins Diet Foods to Eat : Oils and Fats
For the best cooking oil while on Atkins, switch to olive oil. But vegetable oil, seed oil, nut oils are also allowed in the Atkins diet. Walnut oil, canola oil, soybean oil, sesame oil, safflower oil, sunflower oil, grape seed oil, etc. can be consumed. Only, the key is to not overheat the oils. Sautéing is the best way of cooking rather than deep fried recipes. Heavy creams, butter, light creams, full fat dairy, etc. must be completely excluded from Atkins diet foods to eat. Serving size of fats must also be restricted to 1 tablespoon a day.
Atkins Diet Foods to Eat : Spices and Sweeteners
Herbs and spices like cayenne pepper, pepper, ginger, basil, cilantro, garlic, oregano, sage, rosemary, tarragon, etc. can be included in the Atkins diet. Sweeteners like sucralose (splenda), saccharine (sweet 'n' low), aspartame (equal) and acesulfame potassium (ace-K), stevia, etc. can be included as sweeteners during Atkins diet. While glucose, sucrose, fructose, maltose and dextrose along with honey and corn syrup are strictly prohibited.
Atkins Diet Foods to Eat : Dairy Products
Daily 3oz to 4oz consumption of various forms of cheese is allowed in Atkins diet foods to eat list. Hence, cheddar cheese, cream cheese, sheep, goat, cow cheeses, feta cheese, Parmesan cheese, Gouda cheese, Swiss cheese, mozzarella cheese, blue cheese, tofu, etc. can be included in the diet during the induction phase. But after induction one can also include same amount of cottage cheese and farmer's cheese. But cheese spreads, processed cheese and diet cheese must strictly be avoided from the list of Atkins diet foods you can eat.
Atkins Diet Foods to Eat : Vegetables
Artichokes, broccoli, Brussels sprouts, bamboo shoots, beet greens, cabbage, cauliflower, chard, celery, collard greens, eggplant, kale, kohlrabi, leeks, pumpkins, okra, onion, rhubarb, sauerkraut, spinach, scallions, string beans, spaghetti squash, turnips, wax beans, tomatoes, summer squash, zucchini water chestnuts, etc. can be included into the Atkins diet foods to eat. Yet, it is very important to limit the intake of these vegetables from 13g to 15g with minimal of dressings and fats being used while on the Atkins diet plan.
Atkins Diet Foods to Eat : Salad Vegetables
Alfalfa sprouts, Arugula, Boston lettuce, endive, bok choy, celery, cucumber, chives, iceberg lettuce, jicama , sprouts, mushrooms, parsley, escarole, fennel, peppers, chicory, radish, radicchio, romaine lettuce, green leaf, sorrel, etc. can be included as salads ingredients with the above mentioned salad dressings that must strictly be sugar free and low on fats as well. Make sure to have all the mentioned vegetables as raw as possible for better and fast results.
Atkins Diet Foods to Eat : Fruits
Low glycemic fruits can always be included in the Atkins diet foods to eat. But they are only allowed during the later phases of the diet and strictly restricted during the induction phase. Still while induction fruits like lemon, raspberries, cranberries and blackberries can be included in the diet. Make sure they are raw and avoid any artificial juices that would be containing artificial preservatives and flavorings. During the later phases fruits that are relatively low in sugar can be included. These fruits are – apples, avocados, apricots, blueberries, green olive, black olive, casaba melon, cantaloupes, strawberries, papaya, nectarines, peaches, honeydew melons, guavas, grapefruits, watermelon, etc.
You may also like to know more about:
* Atkins Diet Food List
* Meal Plans for Atkins Diet
* Atkins Diet Side Effects
Well, the details above are sufficient as far as the list of Atkins diet foods to eat is concerned. Rest of the foods that are not incorporated here are obviously to be avoided during the diet. There are many ways to lose weight and the decision of which one is actually best of them all, is left up to you. All the best!
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