Atkins Diet Menu – Can I lose weight in 2 weeks? Is it possible to have a quick body fat shed in 14 days? These are recurrent questions on several weight loss sites and forums.
Now, you’ve got to have a change of question since you know its possible to lose weight in 2 weeks. What is the Atkins diet menu like? What can I eat if I want to follow the diet plan? Are there foods I should avoid? How does the Atkins diet work for weight loss?
You will get your answers to these questions and many more in this post.
What is the Atkins Diet Menu About?
The first point to note is that the Atkins diet is a low-carb diet plan which can be helpful for body fat reduction.
Dr. Atkins, the founder of this diet plan, restricted his patients’ intake of sugar and carbohydrates. This made his patients successfully lost weight and kept it off.
Since carbs and sugar are the primary sources of energy for the body, most people wonder how they would survive on this plan.
But this is how it works! Rather than consume more carbs, you eat protein and fat. So what happens? Your body is then naturally forced to fall back on the excess glucose stored in the form of body fat for fuel.
In this case, the body burns fat for energy. The Atkins diet keeps you on a sufficient and constant energy level all day long. This is because you can eat as much as protein as you want, and also fat, as long as you avoid carbs.
So, guess what! You can lose weight without starving!
The Atkins diet is usually recommended for weight loss because a reduction in carbs and increased protein intake lead to reduced appetite, making you eat fewer calories without having to think about it.
It sounds like a fun way of losing weight, right? No starving! And no skipping of meals!
Although the Atkins diet menu faced a lot of criticism due to its high saturated fat content, several publications have proven that the fat consumed on this diet plan is a healthy one. And apart from weight loss, low-carb diet plans like the Atkins diet, are associated with some other health benefits too.
A study on the health benefits of low carb diets showed that this diet plan has a favorable effect on body weight and significant cardiovascular risk factors.
So, it helps to improve blood sugar, good cholesterol, triglycerides, and other health markers.
For you to undergo the Atkins diet plan, you have to pass through for phases. Let’s have a quick look at those stages.
Phases of the Atkins Diet
The Atkins diet menu is a well-planned weight loss diet that has to be realized in phases. You can not just get a hold Atkins recipes and begin to eat to lose weight.
These phases are a perfect layout for your body to undergo a process that will make weight loss quick. These phases are four (4).
Phase 1: Induction
The Induction phase is the first step you take on the diet plan to kickstart your body fat burning metabolism. Induction covers the first few weeks of a deficient carb diet.
It is at this stage that the body system is programmed to have a change in the way it uses nutrients. So, your body shifts from burning primarily carbs to burning mostly fat for energy.
You might probably want to long how long this phase will continue before moving to the next, right? I would say the timing depends on how much weight you plan to lose.
It is possible to stay in this induction phase for just two weeks. But, you may decide to keep this stage for a long while if you have a lot of weight to lose or prefer to lose most of your excess pounds relatively quickly.
The goal of induction is to train the body to survive on the nutrients you feed on and adjust to the fat-burning process. During Induction, there is a significant reduction in your daily net carb intake to an average of 20 grams.
Maintaining such a level of net carb will naturally make your body burn fat as their primary energy source. The acceptable food during induction includes the following:
- Fish: Flounder, herring, salmon, sardines, sole, tuna, e.t.c.
- Fowls like quail, turkey, Cornish hen, chicken, duck, goose
- Shellfish, e.g. shrimp, lobster, oyster, clam
- Fat and oil (healthy ones): Butter, olive oil, grape seed oil, canola oil, e.t.c.
- Beverages like broth, club soda, water, herbal tea, decaffeinated coffee, unflavored soy/almond milk
- low carb vegetables
- Herbs and spice
Read more on the full list of acceptable foods for induction
Phase 2: Balancing Your Diet
After induction, the next thing for you to do is to maintain a balance in your diet to ensure continued weight loss. The first phase makes a quick reduction of body fat possible. But during this second phase, the excess fat left after the induction is shed.
The balancing of the diet phase in the Atkins diet menu plan includes additional food nutrients like healthy carbs. This is not for the weight loss in the first stage to bounce back but to sustain it.
You can stay in this phase until you’re within 10 pounds of your goal weight.
During the second phase, your list of accepted foods expands. There is a gradual introduction of a variety of carbs into your diet. Then, your net carbs daily will increase to be between 30 and 80 grams.
The list of foods in phase 1 remain at this stage; you will have to add the following:
- Dairy: Yogurt (greek, plain or unsweetened), whole milk, ricotta cheese, heavy cream
- Nuts and seeds and their butter: Brazil, walnut, almond, pecans, cashew
- Fresh fruits: berries and cantaloupe
- Juice: Lemon juice, lime juice, and tomato juice
- Legumes: Lentils, kidney beans, lima beans
Phase 3: Maintaining Your Weight After Dieting
At this phase, you should be 10 pounds from your weight loss target. This is the point where you will tone, sculpt and shape yourself into that sexy body you long for. Your diet at this point will ensure you lose the fat you have left and maintain weight loss.
The third phase continues until you achieve your weight loss goals. Not only that, you will have to stay in this phase for 30 days to keep weight off.
This phase introduces you fully into your new healthy lifestyle. Now, the net carbs increase to a level of 80 to 100 grams daily. And of course, there is a plus to your diet! You will have to include the following in your diet:
- Starchy foods: carrot, peas, sweet potato, corn
- Fruits: watermelon, grape, apple, banana, coconut, mango, peach, pineapple
- Grains: wheat, raw oat bran, whole-wheat pasta, oatmeal, cooked quinoa
Phase 4: How to Maintain A Healthy Diet And Weight
This is the phase for the champions!
Phase 4 emphasizes Lifetime Maintenance. It is merely about the continuous maintenance of a healthy lifestyle so as not to get those pesky fat crawling back. Phase 4 is continuing.
So, you keep up with the low-carb diet as a lifestyle. You may, however, keep adding dairy, fruits, and other safe varieties to keep the fun going.
In a nutshell, the fourth stage is for you to keep fat off permanently with your low carb diet. The food list remains the same as that of phase 3. You can get to take the foods, fruits, and veggies you’ve not tried.
However, you need to be mindful of foods that will cause weight regain, cravings, hunger, or any of the other symptoms of carb intolerance.
At this stage, you are welcome to the world healthy lifestyle dieters keeping your weight off and staying super healthy.
I guess you now have a brief overview of what the Atkins diet is and how it works. You’ve seen a list of acceptable foods and how to add more as you advance in the phases.
Now let’s lay our hands on a few recipes on the Atkins diet menu.
Healthy Low Carb Diet Recipes on The Atkins Diet Menu
1. Almond Protein Pancakes
Pancakes are excellent breakfast options. This pancake recipe is safe to keep you on the right track when you’re on the Atkins diet. Ingredients that form the pancakes will help maintain your daily required net carb for a specific phase.
- 8 tablespoons Vanilla Whey Protein
- 1/4 cup Almond Meal Flour
- 3 tbsps Whole Grain Soy Flour
- 1 tsp Baking Powder (Straight Phosphate, Double Acting)
- 3 large Eggs (Whole)
- 1/3 cup of Small Curd Creamed Cottage Cheese
How to Prepare
- Mix all the dry ingredients in a bowl
- In another bowl, whisk the eggs and cottage cheese together to blend well. You can use cream cheese if cottage cheese is not part of the food list of your phase.
- Stir in the egg-cheese mixture into the dry ingredients to form a batter
- Heat a nonstick pan over medium heat. Grease the pan lightly with butter or canola oil
- Drop batter onto the skillet. When bubbles begin to form in the middle of the pancake, turn over and cook until firm.
- Repeat until you exhaust the batter
- Serve with almond butter or sugar-free pancake syrup. Garnish with toasted almonds, if desired.
2. Atkins Biscuits
Snacks cannot be an excuse for you to cheat on the Atkins diet menu. You have varieties of snack options to pick from. Here is one of them. Make your Atkins biscuits at home to get your carbs in check.
- 1 1/2 tsp of Baking Powder (Straight Phosphate, Double Acting)
- Heavy Cream (1 cup)
- 2 cups Atkins Flour Mix
- 1/2 cup Unsalted Butter Stick
- 3/4 tsp of Salt
- One individual packet Sucralose Based Sweetener (Sugar Substitute)
How to Prepare
- Preheat oven to 425°F degrees
- Mix all dry ingredients in a large mixing bowl
- Cut the butter into small chunks and add to the dry ingredients
- Use your fingertips to blend until you have coarse crumbs
- Gently stir in heavy cream
- Coat cutting board with olive oil spray and place the dough on a cutting board.
- Rub oil on your hands and lightly knead the dough
- Shape out the dough into a circle 1/2 – 3/4-inch thick. Using a biscuit cutter form biscuits. Make an extra biscuit out of scraps instead of re-rolling the dough.
- Place biscuits on a baking sheet coated with oil spray
- Bake till it turns golden brown.
- Remove biscuits from oven and place on a wire rack to cool.
3. Almond Raspberry Smoothie
Smoothie recipes on the Atkins diet menu could pass for snacks, breakfast, or refreshing drinks. Get the best of different nutrients in your phase by whipping them up into a delicious cup of smoothie. Here is one tasty recipe you can try.
- 4 oz Greek Yogurt – Plain (Container)
- 1/2 cup Raspberries
- 20 Almonds
- 1/2 cup Pure Almond Milk – Unsweetened Original
How to Prepare
- Combine the yogurt, raspberries, almonds and almond milk in a blender
- Blend until smooth and creamy.
4. Atkins Avocado Zucchini Soup
You can always get your weight loss soup recipes on the Atkins diet menu. Once you have your ingredients, this soup will be ready in less than 30 minutes.
- 2 tablespoons Extra Virgin Olive Oil
- 4 medium Spring Onions
- Garlic (1 clove)
- 29 oz Vegetable Broth
- A cup Tap Water
- 2 medium Zucchinis
- 1/2 tsp Salt
- 1/2 tsp Black Pepper
- 1 fruit without skin and seed California Avocado
- chopped Sweet Red Peppers
- 1 tbsp Fresh Lemon Juice
How to Prepare
- Heat oil in a large saucepan over medium heat. Dice the green onions add to the pan, cook 3 minutes
- Stir in minced ginger and garlic and cook
- Add broth, water, diced zucchini, salt, and pepper.
- Cover and cook for 10 minutes until zucchini becomes very soft. Cool slightly. Then, stir in avocado.
- Blend the soup to puree in batches in a food processor or blender. Return to pan to heat through and stir in lemon juice.
- Garnish with diced red pepper and remaining green onions.
Ready to lose weight with the Atkins diet menu plan? It is easy.
You can buy some books on the Atkins diet and get started. And to complement the low-carb diet, do not forget to add some exercise, drink a lot of water and rest well. Remember that a healthy lifestyle also aids weight loss.
Good luck trying out this weight loss plan.