The Atkins Diet plan, developed by Dr. Robert C. Atkins in 1972, features a low-carbohydrate approach to eating. You do not count calories on this diet. Instead, you can eat foods with protein and fat and controlled amounts of vegetable-based carbohydrates. The Atkins Diet prohibits sugar and refined white flour.
Breakfast
Breakfast foods often include breads or sweet pastries. The Atkins plan has healthy alternatives such as omelets, low-carbohydrate cereal, smoothies or quiches. Other ideas include leftovers from dinner, lunch salads or any protein-rich low-carbohydrate food. Eggs are encouraged as a versatile food. For example, you can have a traditional breakfast such as two poached eggs and two strips of bacon, or you can keep hard-boiled eggs on hand for snacks.
Lunch
Mixed green salads are encouraged for lunch. The plan suggests that you experiment with different types of salad greens such as arugula, endive and escarole and to try different salad dressings. Blue cheese dressing is allowed on this plan and it works well with assertive greens. The plan notes that tarragon vinaigrette is better for mild butter lettuce. Add tuna packed in oil or water for a filling protein, or white meat chicken. Try ham, smoked turkey, corned beef or sliced roast beef from the deli counter and add it to your salad. The Atkins plan recommends that you make salad dressing at home for better taste and natural ingredients.
Dinner
The Atkins Diet plan emphasizes protein as the main part of your diner entree. Chicken, fish or red meat is an option along with seasonal vegetables such as broccoli, green and yellow squash, cauliflower, eggplant, green beans, mushrooms, asparagus, spinach or bell peppers. The diet encourages you to try different recipes with condiments and spices. Avoid condiments with high sugar content such as ketchup, barbecue sauce or other tomato-based sauces. The plan recommends fresh herbs such as basil, cilantro, chives, green onions or ginger to bring out the flavor of most savory dishes. Butter and cream are not banned, but they should be used sparingly as a treat.
Desserts
Desserts are typically high in carbohydrates due to sugar content and the white flour used in baked goods. The Atkins plan lets you enjoy berries for dessert, since they are lower in carbohydrates than other fruits, and because they have a low glycemic index. Try blueberries, raspberries, blackberries or strawberries topped with some unsweetened whipped cream. If you don't like berries, you can substitute 1/4 cup of cantaloupe or honeydew melon as your dessert.
Snacks
Snacks are important for any diet, especially to stave off hunger in between meals. In fact, Dr. Atkins recommends that you never go more than six hours without having a meal or a protein-rich snack. The Atkins plan lets you eat a variety of snacks including broccoli, carrots or cauliflower served with cream cheese or cheese dip, celery stalks with peanut butter, or mozzarella cheese with sliced tomatoes. Other suggestions include cottage cheese with peaches, a corn tortilla with cheese, smoked salmon cones, or an omelet with diced ham, onions and green bell peppers. You can also have 1 oz. of macadamias, walnuts, almonds, pecans, sunflower seeds or roasted, shelled peanuts as your snack, or 1/2 oz. of cashews.
References
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D.; 2002
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