The original Atkins Diet, developed by Dr. Robert Atkins, was published in the 1970s. The quintessential low-carb plan has been revamped to answer some of the health concerns surrounding the original program. The diet consists of four phases, each with a specific carbohydrate allowance to help you meet your weight loss goals. A typical menu plan varies according to phase but tends to emphasize meats, poultry, fish and vegetables. Before beginning any diet plan, consult with your doctor.
Phase 1
Phase 1 is an induction program that lasts approximately two weeks. During this phase, you limit your carbohydrate intake to just 20 g per day. A typical menu for a day on the induction phase might begin with two eggs scrambled in olive oil with ½ cup of sliced mushrooms and 1 oz. of low-fat mozzarella cheese. Lunch might be a salad made with 2 cups of romaine lettuce, 5 oz. of chicken breast, 10 radishes, ½ cup of bell pepper and ½ cup of sliced cucumber. A dressing might be 1 tbsp. of olive oil with 2 tbsp. of lemon juice. A typical dinenr menu would be 5 oz. of grilled flank steak seasoned with rosemary, 1 1/2 cups of steamed broccoli and a salad made with 2 cups arugula and 1 tbsp. parmesan cheese. Snacks include no-sugar gelatin, cubes of cheese and celery sticks.
Phase 2
During phase 2, more carbohydrates are added into your diet at a rate of 5 net carbs per week. The phase's objective is ongoing weight loss, and it includes more variety than the very restrictive first phase. A typical menu after a few weeks on this phase might include 30 g of carbohydrates. Breakfast could be eggs scrambled with 1 oz. of feta cheese and 1 cup of spinach with ¼ cup diced cantaloupe on the side. Lunch could be 4 oz. of grilled shrimp, endive leaves and celery dipped in mashed avocado mixed with lemon juice. Dinner might be 5 oz. of grilled chicken with 2 cups of steamed cauliflower and a large green side salad with blue cheese dressing. Snacks include a handful of almonds ---about 30 nuts --- and ¾ cup of low-fat cottage cheese with ¼ cup of blueberries.
Phase 3
Phase 3 is appropriate for those who are 10 lbs. away from their goal weight. It is called the premaintenance phase, and it further tests your ability to tolerate carbohydrates without gaining weight. You add in small amounts of starchier foods during this phase at the rate of 10 g of carbs per week. Weight loss occurs more slowly during this phase. A typical menu might look like the one in phase 2 but with ½ cup of sweet potato at dinner for 10 g of extra carbs. Other foods that may be added during this phase include ¾ cup of carrots for, ½ cup of black beans, a piece of fruit such as an apple or a peach or ½ cup of oatmeal. Remember, a typical menu adds only one serving of these per week, not daily.
Phase 4
You enter phase 4 after reaching you goal weight. The number of carbs in this phase is dependent on the individual, but the maintenance program discourages refined carbohydrates and encourages modest servings of whole grains and fruits. A typical meal might involve a scrambled egg breakfast with ½ cup of oatmeal, a lunch of grilled chicken and vegetables and a dinner of ¼ cup of brown rice with roasted salmon and plenty of green vegetables. Snacks continue to emphasize healthy, low-carb foods such as low-fat cheese, nuts and moderate servings of fruit.
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