Atkins Diet Menu Plan

It was in the 1970s that Dr Atkins launched the Atkins diet plan. This involves a multi-phased program for losing weight, maintaining the weight loss, disease prevention and good health. Based on solid nutritional and medical fundamentals, the Atkins diet plan, which comprises of high protein, high fat, and low carb meal plan, has been found to be far more effective compared to the conventional high carb, low fat diets.

This is because, when high protein foods are eaten, it results in stabilizing blood sugar levels. It also keeps one more satiated, and hence less likely to binge on sweets or high carb foods, which is usually the case on high carb, low fat diets. Plus, it has also been seen that the initial weight loss is much faster comparatively.

The Atkins diet plan basically recommends eating more protein and fat like meat, fish, eggs and cheese while restricting the consumption of refined or processed carbs, or foods that are high carb, like pasta, bread, high-sugar food, cereal, starchy vegetables, as well as fruits that are very sweet. High carb foods are restricted because it has been found that the more you eat of them, the faster you get hungry.

Devising an Atkins diet menu plan involves more than simply checking out the food list in the Atkins diet. Of course, the food list helps in being a source of information about what should or should not be eaten, however, it doesn’t help in creating a high protein, low carb diet according to the Atkins diet menu plan that is attractive, varied, and interesting enough to help you to stick with it over the long haul.

Given below are some examples of the Atkins diet menu plan, which will give you a better idea about what eating according to this plan involves. While there is a lot of stuff that is bandied about, about the benefits of the Atkins diet, many people do not quite know what to expect, and hence it can often take a lot of adjustment initially to get used to the concept.

Atkins Diet Menu Plan # 1

Breakfast: Scrambled eggs made with 2 eggs, 1 slice of bread substitute that is protein rich, and 3 slices of bacon.

Lunch: A spicy burger filled with cheese (without the bun), and a tossed salad.

Dinner: Veal chops grilled with butter and shredded sage, tomatoes, and yellow squash, plus a green salad.

Atkins Diet Menu Plan # 2

Breakfast: An omelet made with 2 eggs with ham or bacon, some onions, and 2 wedges of tomato.

Lunch: Tuna salad which includes an oil dressing, tomatoes and celery.

Dinner: Baked Halibut or Salmon, steamed broccoli garnished with shredded cheese and pepper.

Atkins Diet Menu Plan # 3

Breakfast: 2 slices of nut bread with zucchini and 2 oz of cream cheese.

Lunch: Grilled cheeseburger along with a green salad with 2 slices of tomato.

Dinner: Pork chops made in Cajun style with stir-fried kale with crushed garlic.

Atkins Diet Menu Plan # 4

Breakfast: Scrambled eggs made with 2 eggs and 2 pork sausages.

Lunch: A Greek salad which includes Romaine lettuce, olives, feta cheese, 2 wedges of tomato, a small can of tuna, along with a dill vinaigrette.

Dinner: Chicken cutlets with a sauce made of green peppercorn, sautéed spinach, and a gelatin dessert using sucralose, with a whipped cream topping.

Atkins Diet Menu Plan # 5

Breakfast: 2 oz mozzarella cheese, melted, with 2 bran crackers.

Lunch: A vegetable broth with shredded radish along with a shrimp salad on greens.

Dinner: Veal burgers, creamy coleslaw made with red cabbage, and broiled mushrooms sprinkled with sesame oil.

There are four phases in the Atkins diet, with each phase being slightly different. As progression is made through each phase, there is an increase of the carbohydrate allowance, although they comprise mainly of high fiber carbs like leafy vegetables. The first two phases are the ones that are the most restrictive as far as carbs are concerned. This is the phase that the metabolism changes into the body fat burning mode, which is why it is so restrictive initially.

By Rita Putatunda