Atkins Low Carb Diet

The Atkins Diet is a low carbohydrate diet. You can eat as much protein and foods which do not contain carbohydrate as you like but all other foods groups are restricted or not allowed. Even potato, carrot and peas are too high in carbohydrate to include in this diet. You can’t eat cereal, bread, biscuits, cake, milk.

There are 4 stages to the Atkins diet:

·         Induction

·         Ongoing Weight Loss

·         Pre-Maintenance

·         Maintenance

      Go To Atkins web site for more details

 

Induction lasts for 2 weeks. You can skip this if you have only a small amount of weight to lose. Carbohydrates are very restricted during this phase. Only eat 15-20 grams of carbohydrate per day.

The Atkins web site has a carbohydrate counter

Ongoing Weight Loss: much the same as the induction stage but you very very gradually add more carbohydrates. You will be at this stage for the longest time.

Pre- Maintenance: You gradually add more carbohydrate until you stop losing weight.

Maintenance: Once you have reached your goal weight.

Sample Menu for Ongoing Weight Loss (OWL)

Breakfast:

Allow yourself no more than 3 tab spoons of cream a day. The cream can be diluted with water to use in recipes.

2 Eggs fried poached or scrambled. Fry in butter or oil don’t add milk to the scrambled eggs.

2 rashers Bacon

Coffee or tea with cream, sweeten with sugar (i.e.Splenda) substitute if needed

Lunch:

Meat or Fish Salad

6 oz. Chicken Grilled fried or roasted you can use any fat to do this

or tin of Tuna in oil 

or roasted beef or pork

Grated Cheese

salad, (lettuce, cucumber, tomato).

Mayonnaise full fat  or other full fat dressing of choice (if you are using a jar check ingredients for sugar,and carbohydrate)

Dinner:

Pork Chops  

or Cheeseburger Pie recipe below

Mashed cauliflower: recipe below

Greens (cabbage, sprouts, broccoli)

Egg custard made with cream. Recipe Below

or

zero sugar jelly and cream.

Recipes

Cheeseburger Pie
Total carbs 9. Serves 4
Ingredients:
500g minced beef
50g finely chopped onion
150g chopped mushrooms
100mls double cream
2 heaped tablespoons of mayo
150g strong cheddar grated
3 eggs
salt & pepper to taste

Directions:
Fry mince, onion and mushrooms together until cooked season to taste, drain off fat, add Lee & Perrins sauce.
Place in a greased foil covered deep pie dish, flatten with spoon.
Beat eggs add mayo, cream and cheese.
Pour over the top of mince, drop olives around the dish and bake in oven Gas mark 5 for 20 to 25 mins until set and golden brown.
Leave to cool before taking out of pie dish, remove foil.
Cut in to portions and wrap in cling film
This freezes very well.
Lovely with salad, cauli mash, or stir fry (Great in lunchboxes)

Cauliflower Mash
Total carbs 8. Servings: 4
Ingredients:
1 cauliflower
4 tablespoons butter
4 ounces parmesan cheese
2-4 of tablespoons mayonnaise
1 teaspoon horseradish

Plenty of seasoning to taste
Directions:
Cook cauliflower, until very soft. Drain well and add butter and grated Cheese. Add all of the other ingredients. Mash up well and serve. Gently reheat if needed, best served hot.

Egg Custard
Total carbs14, Servings 4

Ingredients:
5 eggs

1/2pint cream

1/2pint water
4 teaspoons sweetener
Directions:
Place ingredients in mixer or blender and whip well. Pour into a baking dish or individual oven proof bowls cook at 350c for 40-45 minutes or until set. Chill 1 hour and serve.