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
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.
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
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)
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
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.
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
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.
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.