Easy To Follow Atkins Diet Plan

Building Your Keto Diet Plan

Lose 20 Pounds With Simple Diet Plan | Lose Weight Fast At Your Home

Now that we know what keto diets do and what foods you can eat, we can put together your ideal keto diet plan!

If you want a keto cookbook you can fall back on for keto recipes, keto snacks, and other keto meal ideas, check out the Ketodietrules keto meal plans.

Heres a sample menu of what a full days meals might look like:

  • Keto Breakfast: Steak salad with avocado, bell peppers, and lime dressing
  • Keto Lunch: Steak salad with avocado, bell peppers, and lime dressing
  • Keto Snack: Tuna salad with olive oil, celery, and dill
  • Keto Dinner: Baked salmon over a bed of zoodles

Its as easy as mixing and matching the above keto-approved foods in ways that you enjoy!

How about steak grilled in olive oil with a side of roasted veggies?

Perhaps you can have chia seeds with your Greek yogurt.

Make a delicious grilled cheese with your low-carb keto bread.

The possibilities are endless!

Be sure to make liberal use of your spice cabinet to add great flavor to your meals.

Cinnamon, cumin, turmeric, lemon pepper, and garlic salt are all excellent additions.

Its that easy!

One thing to be aware of as you begin your keto diet plan is the keto flu.

This is a set of symptoms caused by the initial stages of ketosis that mimic the common flu.

However, dont worry youre not actually sick, and these symptoms will pass quickly as your body becomes accustomed to your new ketogenic meals, and you should begin to notice changes to your weight and energy levels in as little as a week or two.

Phase : Maintenance Or The Final Lifelong Phase

This phase, explains David, is aimed at keeping you at or close to your goal weight, but with more carbs and food. You will continue to eat low-carb just not as low. This amount tends to be around 100g carbs a day, though it can be slight more or less depending on how your body responds to carbs. Here, you should be aware of the amount of carbs you can include in your diet without gaining weight, says Sophie.

David told us, The beauty of this phase is that should you gain weight, you can quickly take a step back to an earlier phase without much stress,

Zucchini Crisps For Snack

This is one of delicious and fast Atkins diet recipes for snack that only take you 10 minute to prepare.

  • Prep Time: 10 Minutes

Ingredients you will need to prepare for this dish:

  • 1/2 medium zucchini
  • 1/2 tablespoon of grated parmesan cheese

Step by step instructions to make this dish:

  • You cut zucchini into some 1/4-inch slices
  • You brush all the sides with the extra-virgin olive oil
  • You season with salt, pepper & parmesan .
  • The nutritionals include 2 tablespoons of parmesan.
  • You set on the baking sheet into a single layer
  • You bake in an oven, preheated 400°f for about 10 minutes, turning once.
  • You cool it on a wire rack.

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What Else You Should Know

Cost: There are no membership fees, meetings to attend, or brand-name foods that you need to buy for this diet. Online and smartphone tools are available and free.

Support: You can follow Atkins by reading a book, but if you want extra support, the Atkins website has support groups and chat rooms, where you can talk to others who are losing weight the same way you are. There are also free recipes, meal trackers, and apps to make it simple to count carbs, plan meals, and shop.

How Do You Start Weight Loss On Atkins

The New Atkins Diet Plan: Easy

To start your Atkins diet meal plan, you need to follow a few rules:

  • Try to eat three regular-sized meals every day or break them into 4-5 smaller meals
  • Do not skip meals
  • Do not keep considerable gaps in between meals
  • For healthy weight loss, try to consume at least 115-175 grams of protein in each meal
  • Consume no more than 20g of carbs per day
  • At least 12-15g of your total carb intake should come from salads or cooked vegetables
  • You can consume iron-free multivitamin tablets and omega-3 fatty acid supplements to make sure that your body is getting all the nutrients that are required to stay healthy
  • Drink at least eight glasses of water per day

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What Is The Keto Diet

The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients , with a goal of reaching a state called ketosis.

There are different ways to follow this diet, including clean keto , dirty keto, and lazy keto, among others, but ketosis is the goal with all of them. The keto diet basics below apply to all of them, as well.

Easy Steps For Starting A Keto Diet

The main point to remember when starting a keto diet is this:

RULE #1: Restrict Carbohydrates. This is the most crucial part! Restrict to less than 20g or 25g net carbs per day for a keto diet plan .For a low carb diet, aim for under 50g net carbs per day. Some variations limit to somewhere between 50-100g per day, particularly if you are more active.

Stay below your carb limit and youre most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet and the same applies for a low carb diet as well:

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The Top Foods To Eat And Avoid On The Atkins Diet

All plans recommend avoiding sugar and refined carbs, Popeck explains. In addition, here are some of the main foods youll be tasked with eating and avoiding on each plan:

Atkins 20 food list

  • Eat: foundation vegetables like spinach, cauliflower, broccoli, and more healthy fats like olive oil and butter nuts and seeds and most cheeses
  • Avoid: fruits like pineapples and mangoes and starchy vegetables, like potatoes and grains, at least initially

Atkins 40 and Atkins 100 food list

  • Eat: all the foods recommended for Atkins 20, along with fruits like cherries, berries, and melons legumes some starchy vegetables, like squash and potatoes and whole grains
  • Avoid: white or processed carbs, like white bread or pretzels, and hidden sources of sugar

Understanding & Counting Macros

SIMPLE/EASY Low Carb Diet Plan for Beginners

What are macros? Simply put, macros is a shortened name for macronutrients, which provide energy and come in the form of fat, protein, and carbohydrates.

All three play a role in a successful keto diet plan:

As a general guideline, below are the recommended macro percentages to aim for. These are the percentages of your total calorie intake that would be from fat, protein, and carbs.

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Science Behind The Theory

The main idea behind the Atkins diet is to change your metabolism so that you burn fat for energy instead of glucose, a process called ketosis.

When you eat foods high in carbohydrates, such as refined sugar, your body turns it into glucose. Your body can only store a certain amount of glucose. So it burns it off first, leaving fat to accumulate in the body.

The theory goes that if you significantly cut back on the amount of carbohydrates you eat, your body will spend more time burning fat and you will lose weight.

Not only does the Atkins diet change your metabolism, studies show that eating more protein helps to curb appetite.

Can Vegetarians And Vegans Follow The Atkins Diet

Yes, it is possible for vegetarians and vegans to follow the Atkins diet, though meeting protein goals will be more difficult since many go-to protein sources such as fish and meat are off-limits.

Knowing this, researchers in Toronto developed the Eco Atkins diet. It calls for 31 percent of calories to come from protein , 43 percent from fat , and 26 percent from carbohydrates .

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It Initially Advocated Unlimited Cheese And Meat

Part of the reason why some doctors were initially skeptical of Atkins is because at first, it advocated eating cheese, meats, and fats liberally. Since then, the diet has undergone some changes, namely advocating for more moderation in dining on meat and dairy. Some experts are still not entirely convinced about a high-fat and protein diet, but little extensive research has been done.

Whats The Best Diet For Healthy Weight Management

Atkins Diet for Beginners: The Easy

Get any diet regimen book and it will claim to hold all the solution to effectively losing all the weight you want and maintaining it off. Some declare the secret is to consume less and exercise even more, others that slim is the only method to go, while others suggest cutting out carbs. So, what should you think?

The reality is there is no one dimension fits all solution to permanent healthy and balanced weight loss. What works for a single person may not help you, since our bodies respond in a different way to different foods, How To Follow The Atkins Diet Plan depending on genetics and various other health aspects. To find the method of fat burning thats right for you will likely take time and call for persistence, commitment, as well as some experimentation with different foods and also diet plans.

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How Does It Work

When a person follows the Atkins Diet, their bodys metabolism switches from burning glucose, or sugar, as fuel to burning stored body fat. This switch is called ketosis.

When glucose levels are low, insulin levels are also low, and ketosis occurs. In other words, when glucose levels are low, the body switches to using its fat stores, as well as dietary fat, for energy. In theory, this can help a person lose body fat and weight.

Before a person eats, their glucose levels are low, so their insulin levels are also low. When that person eats, their glucose levels rise, and the body produces more insulin to help it use glucose.

The glycemic index is a scale that ranks carbohydrates, or carbs, from 0 to 100, depending on how quickly they increase blood sugar levels after consumption, and by how much.

Refined carbs, such as white bread and candy, contain high levels of glucose. These foods have high GI scores, as their carbs enter the blood rapidly, causing a glucose spike.

Other types of carbs, such as beans, do not affect blood glucose levels so quickly or severely. They have a low glycemic load and score lower on the glycemic index.

Net carbs are the total carbs minus fiber and sugar alcohols. Sugar alcohols have a minimal effect on blood sugar levels. According to Dr. Atkins, the best carbs are those with a low glycemic load.

To make up for the lack of nutrient-rich foods, the Atkins diet encourages people to use vitamin and mineral supplements.

The Diet Has Been Recently Revamped To Include A Lot More Plants

Atkins recently released a hip new version of its diet plan called Eco-Atkins. The new diet focuses on getting 31 percent of calories from plant proteins, 43 percent from plant fats and 26 percent from plant carbs, so basically this is the diet for vegetarians. US News & World Report ranked the diet 20 out of 38 in best diets overall, No. 5 in best fast weight loss diets, and 8 in best plant-based diets. Unfortunately, there’s little guidance on the diet , making it kind of hard to follow.

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An Overview Of The 3 Atkins Diet Plans

All forms of the Atkins diet are focused on restricting what are called net carbs and emphasize eating protein and healthy types of fat. Select carbs are added back to your diet as you start approaching your weight loss goal.

Atkins defines net carbs as grams of carbs minus grams of fiber and grams of sugar alcohols.

Atkins 20 and Atkins 40 involve various phases, while Atkins 100 is considered a lifestyle approach and calls for consuming no more than 100 net carbs per day. In Atkins 20, your initial, induction phase limits you to 20 grams of net carbohydrates, while in Atkins 40, your initial, induction, phase limits you to 40 g of net carbohydrates, which gives you a little more flexibility in the foods you can eat in the beginning , the Atkins website notes. In Atkins 20, you add net carbs back to your diet in 5 g increments , while in Atkins 40, you add net carbs back to your diet in 10 g increments, explains Lauren Popeck, RD, of Orlando Health in Florida.

Phase : The Second Stage

Atkins Diet Plan – It’s Really Not Easy

This stage is a little easier. Here you begin to reintroduce carbohydrates, allowing for between 25-45g day, says Sophie, who explains that its recommended that more carbohydrates are reintroduced slowly to avoid gaining the weight youve lost. Its also important to opt for carbohydrates that will provide the most health benefits and keep you full, so eat fibrous varieties of carbs, such as oats, brown rice and wholegrains, she adds.

You can now include restricted amounts of:

  • Berries
  • Nuts
  • Yogurt

You wont lose as many pounds during this phase. And remember, says Sophie, that throughout each phase going over the daily calorie recommendations may impede weight loss. Stay in this phase until youre around 10lb from your goal weight.

Phases 1 and 2 are when youre most likely to give up the diet. Its thought that the first two stages are the most challenging, says Sophie. This could be due to the intense restrictions of carbohydrates, and it can take time for the body to adjust to burning fat for energy .

After a while you can start to include more carbs and other foods.

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Phase : Lifetime Maintenance

The dieter starts adding a wider range of carbs sources, while carefully monitoring their weight to ensure it does not go up.

Net carb intake will vary between individuals, but it will usually be between 40120 g a day.

This version of the diet starts with 40 g of net carbs per day instead of 20 g.

Atkins 40®

  • 68 servings of vegetables
  • 34 servings of protein
  • 3 times 1-tablespoon servings of added fat
  • 35 servings of other carbs, with 5 net carbs in each serving

When the person is within 510 pounds of their target weight, they can add 10 g of net carbs each week. Once they reach their target weight, they can use the Atkins carb counter to help them keep on track.

Depending on the phase, people may eat:

  • vegetables that are rich in fiber and nutrients, such as broccoli, salad greens, and asparagus
  • low sugar, high fiber fruit, for example, apples, citrus and berries
  • complex carbs, including legumes, and whole grains
  • plant fats such as nuts, avocado, olive oil and seeds

Suitable drinks include water, coffee, and green tea.

Atkins provide various premade snacks and shakes that match the diets requirements. They are available for purchase online.

Fresh foods are often more healthful and more economical than premade diets foods, however.

Weekly Planner For Atkins Diet For Women

Day 1.

Atkins diet for women Israeli salad

Breakfast- 1 serving of Scrambled eggs with feta and 1 orange

Snack- 1 serving of easy scallion and spinach salad

Lunch- 1 serving of Israeli salad with 2 servings of cheese slices

Snack- Pecans

Dinner- 1 serving of basic chicken salad with sautéed spinach

Day 2.

Atkins diet for women Plain tuna salad

Breakfast- 1 serving of curry scramble with 4 strips of bacon

Snack- 1 serving of plain tuna salad

Lunch- 1 serving of spring radish salad with almonds

Snack- 1 serving of arugula salad with 1 apple

Dinner- 1 serving of baked pork chops

Day 3.

Atkins diet for women Mango smoothie

Breakfast- 1 serving of low carb asiago baked eggs

Snack- 1 serving of mango smoothie

Lunch- 2 servings of spinach tomato salad

Snack- 1 serving of tuna mix tuna salad

Dinner- 1 serving of low carb hamburger stroganoff with 1 apple

Day 4.

Atkins diet for women Spinach tomato salad

Breakfast- 1 serving of tomatillo and avocado scramble with grilled peaches and honey

Snack- 1 serving of apples and almond butter with cucumber slices

Lunch- 1 serving of spinach tomato salad

Snack- 1 serving of Pecans

Dinner- 1 serving of spicy chicken salad

Day 5.

Atkins diet for women Summer pepper and tomato salad

Breakfast- 1 serving of cream cheese omelet with 2 strips of bacon

Snack- 1 serving of carrots with hummus

Lunch- 1 serving of summer pepper and tomato salad

Snack- Pecans

Dinner- 1 serving of baked chicken pesto parmesan with roasted asparagus

Day 6.

Day 7.

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Foods To Avoid During The First 2 Weeks

For the first two weeks after starting a low carb diet, avoid fruits, berries, pasta, rice, milk, nuts, alcohol and artificially sweetened soft drinks!

No chips or candies- even if they are low carb versions. There are lots of great low carb chocolates and ice creams, but avoid these for the first two weeks.

During these first few weeks it will become apparent if your body has any allergies or sensitivities, such as gluten.

Level Of Effort: Medium

Atkins Diet Cookbook: 600 Healthy, Quick, Easy and ...

You wont have to count calories, attend meetings, or buy special food. But this does require big changes to the way you eat, especially if youre used to starch on your plate or if you snack on chips, sweets, or other junk foods.

Limitations: Youll have to cut out white flour, sugar, and other common carbs at first, and eat carbs only in vegetable form.

Cooking and Shopping: With Atkins, its best to make meals from scratch. If you rely on prepared foods, read labels to find out how many carbs and how much sugar they have.

Dont buy allowed foods with added sugar or carbs.

You can find Atkins brand frozen foods, drinks, and snacks in stores, but you dont need to eat them.

At restaurants, choose foods youd eat at home. Ask the waiter about carb content and keep your hand out of the bread basket.

Exercise: You dont need to exercise to lose weight with Atkins, but you should get moving. Try to be active for 30 minutes or more every day. Talk to your doctor first if you have been inactive or have any medical problems.

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