Atkins Diet Plan Recipes

Atkins Diet Recipes 1.

Breakfast Low Carbohydrate Diet Recipes

PUFFED OVEN PANCAKE 6 Servings
2 tbsp butter
3 eggs
1/2 cup high gluten flour
1/4 cup cream
1/4 cup water
1/4 tsp salt

Melt butter in skillet. Beat eggs and add in flour, cream water and . Mix well all the ingredient. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed and golden brown.

Yield. Per Serving 2.7 grams of carbs

EGGS BENEDICT 4 Servings
4 eggs
Canadian Bacon
1/2 cup butter
3 beaten egg yolks
1 tbsp water
1 tbsp lemon juice

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat and simmer. Break eggs into cup and carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg .
For sauce, combine butter, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.

Yield. Per Serving 1.15 grams of carbs

Cheesy Cauliflower 8 servings
1 head cauliflower
3/4c mayo
1/4c mustard
1c shredded cheddar cheese

Steam cauliflower until tender and allow cauliflower to cool.
Mix mustard and mayo until light yellow and spread mixture liberally all over the cauliflower. Pat on as much shredded cheese as you like. Broil until cheese is golden brown.

Yield. Per Serving 40.3 calories, 3.55 fat, 0.75 carbs, 0.875 protein.

Cauliflower Salad 8 servings
1 medium size cauliflower
4 hard boiled eggs, cooled and chopped
2 stalks celery, chopped
5 radishes, chopped
2 dill pickles, chopped
1/4 cup full-fat mayonnaise
1 tsp prepared mustard
1 tsp dill
2 tsps dill pickle juice

Boil whole head of cauliflower in salted water until tender and allow it to cool completely and cut cauliflower into bite-size pieces. Combine all ingrediants and mix well. Chill for 1/2 hour to let flavours blend together.


Yield. Per Serving 3 carbs.

Splenda Cheesecake 8 servings
2 8-ounce packages of Neufchatel cheese
12 packets Splenda
1/2 tsp. vanilla extract
2 eggs

Mix cheese, Splenda and vanilla well. Add on egg one at a time.Bake at 350 F for 40 minutes and let it cool for at least three hours before serve.

Yield. Per Serving 22.5 cal, 4.25 fat, 5.38 carbs, 11.38 protein.

Atkins Recipes 2.

Lunch Low Carbohydrate Diet Recipes

GOAT CHEESE WITH SPINACH AND SUNDRIED TOMATOES 4 Servings
1 cup romaine lettuce
1/2 cup spinach
1 radish, diced
4 tbsp tomatoes, diced
3 tbsp olive oil
1 tbsp balsamic vinegar
1/4 pound goat cheese

Slice goat cheese, brush with oil and broil until golden. Serve on top of salad with diced radish and tomatoes. Drizzle with oil and vinegar.

Yield. Per Serving 1.2 carbs

SPICY CHICKEN WINGS 2 Servings
1 pound chicken wings
2 tbsp butter
1/4 cup hot pepper sauce

Bake wings at 375 degrees F for 15 minutes. In saucepan, melt butter. Stir in hot pepper sauce. Brush wings with sauce. Bake for another 10 more minutes. Turn over and baste with sauce. Bake 10 more minutes. Serve with blue cheese dressing and celery

Yield. Per Serving 0 carbs.

Cheesy Chicken 2 servings
12 oz chicken breasts
1 tbs butter
3 thin ham slices
1/2 c cheddar
1/2 c cream
salt, pepper, garlic powder
1/4 tsp liquid smoke

Pound chicken, then saute in butter till done. Add ham slices to pan and warm. Remove chicken and ham. Melt little butter in pan, add cream, seasonings and liquid smoke. Add cheese and stir till melted. Put ham slice on each chicken breast and pour sauce over top.

Yield. Per Serving 3 carbs, 43 fat, 53 protein.

Asian Crockpot Steak 3 servings
1/2 tbsp olive oil
1 lb beef round, cut into stir fry strips
1/4 cup onion, chopped
1 garlic clove, minced
1 cup of bok choy, sliced or shredded
1 1/2 cups beef broth
1/4 cup soy sauce
1/2 tsp ground ginger
1 1/2 tbsp not/Starch or guar gum - thickener
2 cups broccoli, cooked

Saute meat in oil. Put in crockpot. Add other ingredients except thickener and broccoli. Cover and cook on low for 9 hours. Pour meat and sauce into pot, bring to a boil and add thickener. Stir in cooked broccoli and serve.

Yield. Per Serving 8 carb, 3 fiber, NET 5 carbs, 17 fat, 36 protein, 329 cal

Crispy Fried Chicken 8 servings
1 3 pound fryer chicken, cut into 8 pieces
1 1/2 cups buttermilk
1 tbsp lemon juice
1 tsp salt
1/2 tsp freshly ground black pepper
Vegetable oil for frying

Mix buttermilk and lemon juice well. Marinate chicken with mixture and refrigerate for at least 3 hours.

Drain chicken and pat dry with paper towels. Place bake mix, salt and pepper in a plastic or paper bag. In 2 batches, add chicken and shake to coat. Place chicken on wire rack and let dry 15 minutes.

Heat oven to 350F. Heat 1/2-inch oil in a large skillet and, in 2 batches, fry chicken 4-5 minutes per side, until browned. Drain on paper towels and place on a baking sheet. Bake 30-35 minutes, until chicken is cooked through. turn pieces halfway through baking time.

Atkins Diet Recipes 3.

Dinner Low Carbohydrate Diet Recipes

GREEK CHICKEN 4 Servings
1 pound boneless chicken
1/2 cup crumbled feta cheese 3 grams of carbs
1/2 tsp dried oregano 0.5 grams of carbs
1 tbsp lemon juice 1.3 grams of carbs
1 tbsp oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced 5.8 grams of carbs
1 cup fresh spinach 2.4 grams of carbs

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling. secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low. cover and simmer 8-10 minutes. Serve.

Yield. Per Serving 3.2 carbs

LEMON FISH 4 Servings
4 white fish fillet
1 tbsp oil
1 tbsp fresh lemon juice
1 garlic clove, thinly sliced
4 tbsp whole milk ricotta cheese
4 tbsp plain yogurt
1 tbsp fresh chives, optional

Preheat oven to 400 degree. Place fish in aluminum foil packet with oil, garlic andamp. lemon juice. Place fish packet in oven. Mix the ricotta cheese with yogurt andamp. stir in snipped chives. When fish is done, remove andamp. serve with ricotta/yogurt sauce.

Yield. Per Serving 1.6 carbs

Shrimp w/Tomato Cream Sauce 2 servings
12 oz shrimp, peeled, deveined, uncooked
1 t oregano
2 T butter
1 med chopped tomato
1/2 c heavy cream 4.0
1/2 cup cheddar cheese 2.4

Melt butter with garlic and oregano 1 min. Add shrimp and tomato and saute few minutes just til shrimp is pink. Stir in cream, then shredded cheddar and heat til cheese melts. Serve over Faux Rice or Pasta Nearly.

Yield. Per Serving 7 carb, 1 fiber 6 NET carbs, 616 cal, 46 fat, 43 protein.

Baked Salmon Italianne 2 servings
12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup 2
6 pieces sun-dried tomatoes 6.6
4 strips bacon, cooked, cut in 1 pieces
1/4 cup chopped onion

Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top. sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top.

Yield. Per Serving 6 carb, 1 fiber 5 NET carbs, 430 Calories, 34 fat, 28 protein

Shredded Beef 4 servings
2 lbs stew meat chuck
1 1/2 cups water
2 cloves garlic
2 t chili powder
1 t vinegar
2 t oregano
1 t cumin
salt andamp. pepper

Brown beef in oil. Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer til very tender. Uncover and boil until liquid almost evaporated. With 2 forks, shred meat.

Yield. Per Serving 2.2 carbs, 1 fiber 1.2 NET carbs, 483 Calories, 36 fat, 36 protein.

Hawaiian Chicken 12 servings
2 lbs stew meat chuck
1 - 12 ounce bottle Carb OptionsTM Asian Teriyaki Marinade
4 pounds boneless, skinless chicken thighs
1 pound ham deli style
1 - 20 ounce can of pineapple rings optional

Marinate chicken with source for 2 to 6 hours, just be sure to cover the chicken thoroughly with the sauce.
Line a large baking sheet with a rim with foil. Divide the ham evenly on the sheet, one stack for each thigh.
Place marinated chicken on each stack of ham, and top each with a pineapple ring.
Bake it at 375F for about 35 minutes.

Yield. Per Serving 4 carbs, 141 Calories, 6 fat, 17 protein.

Atkins Recipes 4.

Dessert Low Carbohydrate Diet Recipes

FRENCH SILK PIE 4 Servings
1/2 cup butter, softened
2/3 cup Splenda*
2 oz unsweetened baking chocolate 8 grams of carbs
1 tsp vanilla 3 g
1/2 cup refrigerated or frozen egg product, thawed

Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream 3.3 grams per cup, if desired.

Yield. Per Serving 2.9 carbs.

CINNAMON MERINGUES 4 Servings
2 egg whites
1/4 tsp cream of tartar
dash salt
1/2 cup Splenda*
2 tsp ground cinnamon
1 tsp vanilla extract
1/2 tsp almond extract

In a medium bowl, combine egg whites with cream of tartar and salt. beat until soft peaks form. Fold in cinnamon, vanilla and almond extracts Drop by tablespoonfuls onto greased cookie sheets. Bake at 300 degrees F for 30 minutes.

Yield. Per Serving 1.4 carbs.

Vanilla Ice Cream 8 Servings
5 egg yolks
3 tbsp vanilla extract
2 tbsp Splenda*
cup water
2 cup heavy cream

Blend egg york, vanilla extract, Splenda and water at medium speed for about 30 seconds. Later place whipped cream into mixture and Freeze for 2 hours.

Yield. Per Serving 3.2 carbs.

*Splenda is an artificial sweetener that you use just like sugar it measures the same, so you can substitute any recipe with the same measurement. It is made from sugar and can handle the heat of baking unlike sweeteners made from aspartame.

The Atkins Diet Center has done research that indicates sweeteners that contain aspartame such as NutraSweet and Equal stimulate insulin production leading to unstable blood sugar, irritability and carbohydrate cravings. Sweeteners that use sucralose marketed as Splenda and saccharin such as SweetnLow have not been shown to stimulate insulin production.

How Atkins Diet Works

The theory of Atkins diet was based on overweight people eat too many carbs. Carbs, in the form of glucose, is the first fuel used to provide energy to our body. Dr Atkins suggests that when we reduce our intake of carbs significantly, our body convert from burning carbs to burning fat as fuel. This process is known as lipolysis. The secondary result of this process is ketosis. Ketosis is a state in which body burns fat as fuel. When fat is burned for fuel, ketones are released through the breath and urine. This is how we lose weight through Atkins Diet Plan.

Atkins diet focuses on the consumption of nutrient-dense, unprocessed foods and vitamin-nutrient supplementation. It restricts consumption of food which is high of processed or refined carbs and sugar which increase bodys production of insulin. The impairment of the hormone insulins inability to do its jobs of processing fuel or fats and sugar properly is termed as insulin resistance. As a result body store more fat than it should. By reducing bad-carbs, the insulin-resistance starts cleaning up on its own. Weight begin to decrease, and body begins metabolizing carbs properly eventually preventing more fat from being formed. So, Atkins plan suggests that by drastically reducing carbs and eating more protein and fat, our bodies naturally lose weight by burning stored body fat more efficiently.

Beside that, by modifying your diet you wont feel hungry between meal simply because you have maintain an even blood sugar level. Your cravings for carbs will subside and you wont miss the foods you are doing without.

As a result of The Atkins diet eating plan, not only will you lose weight -- and no starving -- with a low-carbohydrate diet, but youll also be on the road to better heart health, as well as other wellness benefits.

High Protein / Low Carb Advantages
Eating a high protein diet may lead to a steadying of blood sugar levels. Also, it will initially lead to faster-than-average weight loss.

Atkins Diet - Protein
Protein is a vital nutrient which is essential to our health. It is made up of smaller units called amino acids. There are 22 amino acids commonly found in plant and animal proteins that combine to form different proteins, and .8 of these must come from the foods we eat. Amino acids are simple compounds containing carbon, hydrogen, oxygen, nitrogen and occasionally sulphur. Proteins are essential for growth and repair. They play a vital role in virtually all biological processes in the body. All enzymes are proteins and are vital for the bodys metabolism. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. Protein can also provide a source of energy. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate, protein is used. Excess protein may also be converted to fat and stored.

According to the American Heart Association and the National Institutes of Health, an adult needed 50-60 grams of protein. Our body only needs 0.36 grams of protein per pound of body weight. To calculate the exact amount needed, multiply your ideal weight by 0.36. This will be the optimum daily protein requirement in grams. Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women require more protein.

Most foods contain at least some protein. Good sources of protein include grains, nuts and seeds, pulses, soya products, cereals , free-range eggs and some dairy products like milk, cheese and yoghurt.

Atkins Diet Phase 4 -- Lifetime Maintenance

Congratulations. You have reached your targeted weight. you are now proceeding the final stage of Atkins Diet, phase four. Lifetime Maintenance. Enjoy your more liberal dietary intake, but dont fall back into your old eating habits. What you have to do is simply following your Critical Carbohydrate Level for Maintenance. Your best carbohydrate level is the one on which you can be happiest and healthiest without experiencing cravings and regaining weight. You may now add more foods to your plan with the exception of sugar. Follow your CCLM and you will maintain your new weight within 2 or 3 pounds. However, there is a natural fluctuation of around 3 pounds due to hormonal fluctuations in your body.

It may be unrealistic to think that once youve reached your goal weight, you will never again overindulge, but there are ways to minimize the damage. While maintaining you weight loss, you also must

overcome your previous bad habits.

learn to deal with stress.

make the correct food choices

learn coping strategies for holidays

knowing how to order what you need at restaurants.

Set weight control as a goal and constant priority in your life

Adequate exercises.

Atkins Diet Phase 2 -- Ongoing Weight Loss OWL

After successfully completed Atkins induction phase, its time to proceed to the next stage--On Going Weight Loss OWL. Under OWL, add carbs, in the form of nutrient-dense and fiber-rich foods . Dieters will have to establish personal Critical Carbohydrate Level for Losing CCLL which is critical in order to sustained weight loss. Once the CCLL level being ascertain, dieter should eat under that amount of carbohydrates each day. Simply add foods in 5-gram increments each week. For instance, week 1 OWL, youll eat 25 grams of carbs each day, on Week 2 youll have 30 grams of carbs each day, etc. Keep Doing adding 5-gram of carbs until you stop losing weight. Theres dieter personal CCLL. Dieter must eat under that number of carbohydrates each day in order to lose weight. Any amount more than that mean gaining of weight. Every one has a different CCLL. it depends on one must eat under that number of carbs each day in order to lose weight.

Outcome of Atkins Ongoing Weight Loss OWL Phase

Help dieters to gain control of diet.

Burn more fat.

Give dieters the option to select which foods to eat based on your need to achieve weight loss and weight maintenance.

Enjoy good health and prevent disease.

The induction phase lasts for a minimum of two weeks. This is the strictest and crucial phase. Dieters can expect to lose 10pct. of excess weight during the first 14 days of induction. The purpose of induction is to induce weight loss by changing your bodys chemistry so that you will achieve lipolysis/ketosis, switching dieters metabolism to one that primarily burns fat for energy.

What to Expect In Atkins Induction Phase

At the beginning of induction phase, you will be withdrawing from sugar and caffeine. For these substances to leave your system, it may takes around 3 to 7 days. During this period, you may find that withdrawal from these substances causes you to have nausea, headaches, brain fog , diarrhea, and muscle cramps. This is also known as induction flu. If you suffer from these symptoms take heart- they are very temporary. Soon, you will wake up fresher and more energetic than youve had in years, your moods will stabilize, and your hunger will disappear.

Outcome of Atkins Induction Phase

By following Atkins induction phase accordingly dieters will see the following outcomes at the end of the period.

Efficiently switch dieters body from a carbs-burning metabolism to a primarily fat-burning metabolism.

Stabilize blood sugar and abruptly halt a myriad of symptoms indicative of unstable blood sugar.

Curb dieters cravings.

Break addictions to foods such as sugar, wheat or corn derivatives, alcohol, caffeine, grain or any other food.

Let you experience the metabolic advantage.

Demonstrate how much body fat you can burn, while eating liberally, even luxuriously, off the fat of the land.

It is recommend that you follow Induction phase until you have lost half of your ideal before proceeding to the next phase i.e. Phase two .Ongoing Weight Loss phase.

Atkins Diet - Weight Loss Tips Atkins Diet Tips

Make a realistic weight loss goal. Ensure that you are fully committed to the Atkins Diet weight loss plan. The weight loss plan might be tough at the induction stage but it wasnt so if you have the determination to achieve your goal.

Drink at least eight 8-ounce glasses of water each day. Water is necessary for the metabolism of your stored fat.

Do not skip meals and eat at Normal meal times. Disruption of normal meal-times will result in blood sugar to drop and hunger to increase over the course thus lead you to overeat when food finally arrives.

Choose decaffeinated beverages. Limit your intake of caffeine-containing beverages to 1 cup a day. Caffeine leads to an increase of insulin in your body that retards the burning of your stored fat and can make you crave sugar.

Healthier ways of preparing your food. - Roasted, grilled, braised, baked, steamed, sauteed BUT not frying.

Commit to exercise a couple of times a week. Exercise will help to increase bodys metabolism thus speed up weight loss, promote overall fitness.

Learn your food nutrition fact labels. This is very important so that you can familiarize yourself with carb counts and understand how your body respond to each individual food is a key to success in your weight loss and maintaining weight lose plan.

Leads a normal and healthy life. Your life depends on your health. Be aware that if you cant enjoy life, family or beauty without good health.

Share your Atkins Diet weight loss plan with family members and friends. Having support from someone close to you can be very important, you might end up achieving more than a weight loss plan.

Prepare yourself with an eating plan and progress chart for evaluation. This will help in monitoring how well and efficient the plan is doing.

Once you have reach your ideal weight, you will need to proceed to the third phase of Atkins Diet i.e. Pre-maintenance. This is a crucial phase as its prepare you for permanent slimness. During this phase, weight loss will slow down and under control in preparation for Lifetime Maintenance. What you have to do is identified your Critical Carbohydrate Level for Maintaining CCLM in much the same way you did with CCLL during OWL. Add 10 grams of carb daily. It may take some time to fine-tune your critical carb levels for losing and maintaining.

Add new foods slowly, one at a time, and discover the impact of various foods on your body. You could allow yourself up to 20-gram carbohydrate treat a few times a week. You could also choose to spread your carbs over the course of the week, having very low carbs for a few days before a special dinner out.

This phase of Atkins is the hardest one of all, because you need to learn to control your portions and your appetite. Once you begin to eat more carbohydrates, you will go out of lipolysis. When you are out of lipolysis, you will again be subject to cravings. Youre learning the eating skills that will serve you well for the rest of your life. You can help control your appetite by not skipping meals and by not eating carbohydrates without protein and fat to slow the rush of glucose into your bloodstream.

Atkins Diet Plan also restrict the intake of high-carb foods as it tend to leave you less satisfied than those that content adequate fat levels. thus, you eat more and get hungrier sooner.

Atkins Diet Tip. Encourage to curtail intake of all carbs and adopt the high-protein andamp. high-fat eating plan.

Atkins Diet

Atkins Diet consists of four stages. Phase 1-Induction, Phase 2-Ongoing weight loss, Phase 3-Pre-maintenance and Phase 4-Lifetime maintenance.

Phase 1 . Atkins Diet Induction period -- It last for 2 weeks during which dieters can lose up to 15 pounds. Phase 1 of Atkins Diet will strictly restrain your carb intake of no more than 20 grams of carbs per day and only pure proteins are allowed. The proteins allowed include meat, fish, seafood, poultry, bacon, and eggs, an pure fats such as olive oil, butter, and mayonnaise. The only carbs you can have are low-carb vegetables like lettuce, broccoli ,tomatoes, salad, and asparagus. No in take on vegetables that are of high glycemic index such as potatoes, peas, corn and carrots. Also, says no to bread, grains, cereals, fruit, alcohol or caffeine during this phase. Dieters will see rapid weight loss during this phase by limiting carbs intake to 20 grams a day.

Phase 2 . Ongoing Weight Loss period OWL -- dieters can increase carbs intake in the form of nutrient-dense and fiber-rich foods by 25 grams daily in the first week and then 30 grams daily in the next week until gradually lose weight. When that happen, subtract five grams of carbs from your daily intake. This level of Atkins Diet will allow you to maintain your weight.

Phase 3 . Atkins Diet Pre-maintenance period -- weight loss will happen a little more slowly. Dieters can increase carbs by 10-gram increments each week as long as continuing to keep the weight off.

Phase 4 . Atkins Diet Lifetime maintenance period -- By this moment dieters of Atkins Diet should be at the ideal weight. Dieters may select a wide variety of foods while controlling carbs. Dieters can introduce some healthy carbs into the diet plan.