The Atkins Diet is a low carbohydrate diet developed by Dr. Robert Atkins. The diet starts with a strict two week period termed Induction and continues with the Ongoing Weight Loss (OWL) phase during which you slowly reintroduce carbohydrates into your diet at a rate of 5 g per week. Although weight loss tends to be dramatic during Induction, a gradual weight loss of 1 lb. to 2 lbs. per week is promoted during the OWL phase. With some planning, you can incorporate fast food in moderation into the Atkins Diet.
Sandwich Shops
Sandwich shops are perfect places for Atkins dieters to eat. Order any sandwich you like free of breaded meats or meats with fillers such as crispy chicken or meatballs. Choose condiments that are low in carbohydrates such as mustard and mayonnaise. Include all the non-starchy vegetables on your sandwich that you desire such as lettuce, onions and tomatoes. Incorporate cheese on your sandwich if you like. Just discard the bun and eat the remainder of the sandwich for an Atkins-friendly meal.
Chicken Restaurants
Remove the breading from any piece of chicken for an Atkins-friendly entree. Grilled, baked and fried chicken are all acceptable on the Atkins diet. Pair the chicken with a garden salad to make a meal. Any non-starchy vegetables are allowed on the salad, such as lettuce, broccoli, spinach and tomatoes. Dress the salad with a low-carbohydrates dressing such as blue cheese, ranch or oil and vinegar. Avoid low-fat versions of these dressings, which often contain added sugars to replace the flavor lost by removing fat from the recipe.
Burger Joints
Fries and milkshakes are common temptations at burger joints, but you can still have Atkins-friendly meals at these fast food restaurants if you're able to endure the temptation. Order a burger, with bacon and cheese if you like, and pile on any condiments except ketchup and special sauces. Special sauces often contain sugary ingredients, such as ketchup, Thousand Island dressing and cocktail sauce. Remove the bun from the burger to make it Atkins-friendly. Skip the fries and pair a side-salad with a low-carbohydrate dressing with the burger to make it a meal.
Tex-Mex Fast Food
Rice, beans and tortillas are common items on a Tex-Mex menu. These items are also high in carbohydrates. If you find yourself at a Tex-Mex restaurant, look for food items containing as few of these ingredients as possible such as fajitas and quesadillas. In these cases, eat the filling and avoid the tortillas. Enjoy guacamole or sour cream -- both of which are low in carbohydrates -- with your meal.
References
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins MD; 2002
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
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