Diet Chart For atkins

The Atkins diet is a popular low-carbohydrate eating plan. It restricts carbs while emphasizing protein and fats. The purpose of the diet is to change your eating habits to help you lose weight and keep it off. It is known to be a healthy lifelong approach to eating, whether you want to lose weight, boost your energy levels or improve certain health problems, such as high blood pressure or metabolic syndrome. The main dietary focus of the Atkins diet is eating the right balance of carbohydrates, protein and fats for optimal weight loss and health. This diet doesn’t require calorie counting or portion control. It just requires you to track your carbs. The diet has a nutritional approach where the carbs are said to burn off the body’s fat stores, regulate your blood sugar and help you achieve optimal health without leaving you feeling hungry or deprived. Over time the diet helps you to identify your personal carbohydrate tolerance, the number of grams of net carbs you can eat each day without gaining or losing weight. It claims exercise is not vital for weight loss. However, it acknowledges that exercise can help maintain the weight, as well as other health benefits.

1. White Bread : Bread doesn’t need to be completely cut out of your diet, though—try Low-Carb Bread with only
   1. 8g net carbs per serving!
   2. Pasta : Just like white bread, regular pasta is another high carb food that will not fit into a low carb diet very easily.
   3. Sauces with Added Suagr : Tomato sauces often contain a lot of sugar not only because of the tomatoes themselves, but also because of added sugars.
   4. Cookies, candy and cakes : Having these sugar-laden treats around will not make staying on your low carb diet easy.
   5. Soft Drinks : Water is a healthy substitute, but if you want something with a little flavor, add a small amount of lemon juice.

Do's and Dont's

1. Do not count total carbs. On Atkins, you need to count Net Carbs, which are the grams of total carbs minus grams of fiber, which has virtually no impact on your blood sugar.
2. Eat vegetables. Make sure you are eating 12 to 15 of your net carb grams in the form of foundation vegetables.
3. Drink a lot of water. Eight daily cups is the standard recommendation, but the larger and more active you are, the more you need.
4. Eat good amount of protein. Eat 4–6 ounces of protein at each meal, depending on your height and gender.
5. Do not go salt free. Since Atkins is a naturally diuretic diet, you don’t need to avoid salt to minimize water retention.
6. You need dietary fat to help stimulate the burning of body fat, and natural fats are fine when you control carb intake.
7. Read package labels so you can avoid added sugars and other sneaky carbs. Just because a package says it’s low in calories doesn’t mean it’s low in carbs.
8. Use only Atkins low-carb products. Most of these have been tested to ensure that the impact on your blood sugar is minimal.
9. Weigh and measure yourself weekly or use weight averaging.
10. Use a journal. You’ll be entering your weight and measurements weekly, but you will want to record your food intake and Net Carb count daily.

1. Fish : Tuna, Salmon
2. Meat : Chicken
3. Eggs
4. Fats & Oils : Butter, Mayonnaise, olive oil, vegetable oils
5. Artificial Sweetners
6. Beverages : Soda, Clear broth, Decaffeinated or regular coffee and tea, Diet soda, Herbal tea
7. Cheese : cheddar, Gouda, Mozzarella
8. Vegetables : Sprouts, radishes, button mushroom
9. Salad Dressing : Red wine vinegar, caeser, lemon juice