The Atkins diet is a low-carbohydrate, high-protein, high-fat, weight-loss diet developed by Dr. Robert Atkins in 1972. The weight-loss program focuses on limiting certain sources of carbohydrates (e.g., sugar and refined white flour found in muffins, bagels, cereals and pastas) and replacing them with high-protein foods like eggs, meat, nuts and dairy. The program consists of four phases including: Phase 1: Induction, Phase 2: Ongoing Weight Loss, Phase 3: Pre-Maintenance, and Phase 4: Lifetime Maintenance. The phase of the program dictates the foods that comprise each meal.
Phase 1: Induction Meals
A typical breakfast during Phase 1 should include 4 to 6 oz. of protein foods, vegetable protein and a splash of olive oil. An example meal would be a Southwestern omelet with tomato, avocado and ham. A Caesar salad with grilled chicken or poached salmon would do well for a lunch meal. And a dinner consisting of steak, roasted asparagus and mixed greens with an olive oil-based dressing would complete the day.
Phase 2: Ongoing Weight-Loss Meals
During Phase 2, more varied vegetables and certain fruits are added into the "allowable" food list. An example breakfast that could be eaten during this phase would be two poached eggs over fried tomatoes, two strips of bacon and 1/4 cup fresh blueberries. An example lunch would be a turkey burger with cheese and coleslaw. Dinner could consist of roast beef tenderloin with broccoli and a small piece of cornbread topped with butter.
Phase 3: Pre-Maintenance Meals
More carbohydrate sources are added into the "allowable" food list during Phase 3. An example breakfast would be whole-wheat Belgian waffles with low-carb syrup and fresh strawberries. Ham and cheese on a low-carb tortilla and a cup of butternut squash soup would make an acceptable lunch. Macadamia-encrusted salmon with cauliflower puree and mixed greens with olive oil and vinegar would complete dinner.
Phase 4: Lifetime Maintenance Meals
Once in Phase 4, your goal weight should be achieved. Portion control and avoiding sugar and refined flours is, however, still advised. An example breakfast in this phase would be a ricotta-cheese omelet with whole-wheat toast. Vegetable soup accompanied by a salad topped with grilled chicken would be a typical lunch option. And roasted chicken with wild rice and a side salad topped with French dressing comprises a suitable dinner.
References
- Atkins Diet Program Overview
- "Dr. Atkins' New Diet Revolution"; Robert Atkins, M.D.; 2002
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