Atkins Diet Menu Plan
The Atkins diet is based on changing the body’s metabolism and was launch by Dr. Atkins in the 1970’s. It includes a multi staged program for weight loss, weight maintenance, good health and disease prevention. In our normal balanced diet we have carbohydrates used as fuel, protein will build muscle and fats are stored as long term deposits in fat cells. What you must understand is that before burning fats your carbohydrates must be burnt and if your intake of carbohydrates is too high then fat burning will be prevented, therefore minimal weight loss occurs. The Atkins diet was one of the first “low carb” diets and is still one of the most extreme of its kind. The diet pushes the body to a fat burning metabolism where fats will be broken down and digested. Due to the low carbs in the diet the body has no choice but too burn the fats in the fat cells.
This article is going to investigate the Atkins diet menu where from there you can continue your research and come up with an Atkins diet menu plan for yourself.
The Atkins food pyramid places dietary emphasis on the protein sources as opposed to whole grain foods. The only limits that are placed are on the actual type of foods you can eat as opposed to the amount of foods you can intake. Foods that should be excluded include:
• White rice or foods made with white flour like cake
• White bread
• Potatoes
• Pasta
Foods that you can include in your Atkins Diet Menu Plan are:
• Fish
• Poultry
• Red Meat
• Eggs
• Cheese
The above included foods are made up of mainly proteins and fats as opposed to carbohydrates. With these foods it doesn’t matter about the calories since the prime focus is on carbohydrate minimization.
The Atkins diet occurs in four phases and each phase will be a little different than the others. As you progress through the different phases you will find that the Atkins diet allows you an increase in carbohydrates but they will consist of mainly fiber-rich carbohydrates such as leafy greens and certain vegetables. You fill find that the first two weeks is very restrictive in that you are only allowed around 20 grams per day of carbohydrates. In this phase your metabolism is changing instantly to the fat burning mode. That is why the restriction is so tight initially. An example of a typical menu breakfast is two scrambled eggs, three slices of bacon and one slice of protein rich bread substitute. A tuna salad including celery, tomatoes, and an oil dressing could be an example of a lunch meal. Finally for dinner some grilled veal chops with butter and chopped sage, yellow squash and tomatoes, green salad and an after dinner snack could be a chocolate mudslide.
You will find that an average of five grams of carbohydrates can be increased until the dieter actually establishes their critical carbohydrate level for maintenance. Phase four, called “Lifetime Maintenance” is meant to be carried on indefinitely, as your appetite becomes re-educated and the low carbohydrate diet becomes natural.
Possible side effects of the Atkins diet are minimal but can include bad breath, which is a result of excess ketone production, and constipation. The diet itself is not that strict as only carbohydrate rich foods are eliminated and there is still a large selection of other food options. Many medical and nutritional communities believe that the diet is a temporary fix for the permanent problem of weight loss. Basically they are stating that limiting your carbohydrates intake for a large period of time is hard to maintain.
Some medical groups feel that potential long term health risks may be kidney stones, ulcers and repeated kidney infections. The fact the Atkins diet involves increased saturated fat may result in increased cholesterol which can ultimately lead to heart disease and stroke. So far, however, long term studies are inconclusive, and studies funded by the National Institute of Health and the American Heart Association have shown no increased health risks. Of course, before starting any diet, you should consult your doctor.
Overall while some may consider the strictness of the diet a drawback, Atkins dieters are quick to point out that only carbohydrates are restricted - leaving a large selection of other food options.