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16.02.2014
All you really need is a simple food list that tells you what foods you can eat and what foods you can’t. We all know that you need a balanced diet of healthy foods to lose weight, but sometimes it’s difficult to know where to begin. If you work all week, and also run a busy home, then the last thing you want when you’re buying the weekly food shop is to be sidetracked.
You just want a clear and simple list with diet food – so that selecting the right foods becomes second nature to you, and something you don’t have to keep worrying about. Your whole life can become completely consumed first by your unhealthy relationship with food, and then by your desire to change it. It may sound like a cliche, but when I first started out on the Atkins diet I really was at rock bottom. I felt that my life was spiraling out of control – even just thinking about starting a diet had me breaking down in tears. My moment of clarity came when I went on a trip to the funfair with my eldest son – he wanted to ride on the roller-coaster, it was his first time and he was so excited, but when the safety bar came down it wouldn’t fit over me. There are hundreds of diets out there – believe me when I say I think I’ve tried about 90% of them! The Paleolithic diet, the Special K diet, the yeast free diet, hey I’m even old enough to have tried the F-Plan diet – anyone else remember eating can after can of baked beans? So this time I wanted a diet that was going to be easy to follow, give fast results and be something I knew I could stick to in the long term.
If this is your first introduction to the Atkins diet, then you may be asking yourself, what is this diet?
Put simply, tis diet involves limiting your intake of carbohydrates so that your body switches from metabolizing (burning up) glucose and switches over to burning fat in a process called ketosis – so, instead of using carbohydrates for energy your body uses fat. Digested carbohydrates convert to glucose (sugar), which is transported in your bloodstream. Atkins argued that rises in insulin levels after a carb-heavy meal causes the blood sugar to fluctuate wildly, giving us short bursts of energy followed by periods of tiredness and hunger, whereas a low carb diet keeps the blood sugar levels more constant and so your energy levels also remain steady.
Eating a diet high in protein, fat and fiber means the body has less glucose to burn first, and so it starts to burn fat instead. Once your body is using fat as its primary source of energy it will mean that you will start to lose weight.
To get the body into this fat burning mode foods that are high in carbohydrates have to be avoided during the first two weeks of the diet (the induction phase), after which time they are gradually reintroduced. If you want to know more about the science behind the diet and how it works, then take a look this page, What is the Atkins Diet? The OWL phase, where the net carb allowance is gradually increased to a point where weight loss is still ongoing.
It’s a balancing game to find out how many carbs your body can take in and still be able to shed fat. A trip to the food store would have been a treat and not the chore it would inevitably turn into. Fortunately my steady weight loss kept me going, and I soon got the hang of the Atkins diet menu. The induction phase lasts for two weeks, it is designed to kick start your body into burning fat. This means all types of unprocessed meat: beef, pork, lamb, veal, mutton, ostrich, reindeer, crocodile, kangaroo, camel – and anything else you can find at your butchers. If the meat is processed you will need to check for any added carbohydrate, if you see it listed in the ingredients then either count the carbs or avoid it.
The foods on this Atkins diet food list all contain carbohydrates, so they have to be limited.
Remember, you are trying to reduce your carbohydrate intake, so the following are banned during the induction phase.
Only to be avoided during phase one, and this is only because portioning is difficult to control! So now you have a list of the foods you are allowed to eat in phase 1 of the new Atkins diet plan.
Well, I have a print out that I keep in my purse (in fact I have several print-outs, one in the car, one at work, one in my kitchen- you get the picture, I find my life works a lot better when I use a list!), so when I’m at the food store I can refer to my food list and make sure that I only buy foods I can eat. Making yourself a grocery list before you go shopping is also one of my quick weight loss tips, it stops you from impulse buying all the junk that you don’t really need – there are no junk foods on the Atkins   list! If you’ve used the list, you should now be the proud possessor of a refrigerator full of foods you can eat, all you have to do is plan your menu from the diet food list. When you follow a high protein diet plan like the new Atkins diet, it makes you feel fuller and more satisfied for longer, so including as many high protein foods from the  list as you can in your new Atkins diet menu will ensure you won’t feel hungry and so keep reaching for the fast-fix sugary snacks. All unprocessed meats are high in protein and should form the basis of every meal, you just don’t feel hungry when you are on this diet!
So if you don’t have time to prepare snacks, or you are working late at the office, then these snacks can fill that gap, and also help to satisfy any sweet cravings you may be having. If you can study the menu before you go out, and most places have their menus online these days, then you can plan your meal in advance. Take a look at this Atkins diet food list for some of the better choices you can make if you are eating out, or thinking of entertaining at home.
If I’m entertaining, I serve meringues made with egg whites and Splenda and a spoon of whipped cream.
To be fair, these diets have all worked with varying degrees of success, but I found I couldn’t sustain them in the long term. I’m no longer wondering if I will achieve better weight loss through hypnosis or by eating only grapefruit. All I need is my diet list when I’m shopping and a few easy weight loss tips to see me through.


A healthy weight loss is in the region of two pounds a week, and is very achievable if you stick with the program. Among the foods allowed in the induction phase are all protein foods, healthy fats and some low carb vegetables. Only 20 g net carbs are allowed a day in this phase, and about 12-15 g should be in the form of vegetables.
In addition to the food in the phase 1, now you can have higher carb foods such as some fruits, nuts and seeds. In this phase, you will add 10 daily net carbs a week, which you can get from these new low-carb foods. Carb-proof your pantry, overhaul your fridge and stock up with the right low carb kitchen staples. Unfortunately, a lot of those packages of processed cereals, crackers, rice and candy will have to go. You can still keep some packaged foods which are low in carbohydrates, but limit the processed choices. If someone you live with can use the high carb food you’re removing from your life, try making separate shelves in the pantry for them. The choice is yours, but some low carb dieters can’t always give up easy lunches and sweet treats. The breads on the list are available in grocery stores and have 1 to 10 net carbs per serving.
One of the worst situations is to find that you are hungry without anything appropriate to eat.
If you’re starting a low carb diet, there are certain items that you MUST have in your low carb kitchen to whip up quick and easy recipes. Did you know drinking coffee and tea speeds up weight loss, increases health, and adds rich antioxidants to your low carb diet.
Adding cheese is a quick way to adjust your protein to fat to carb ratio, ensuring you keep more muscle, stay in ketosis and burn more stored body fat. I’ve discovered bag-o-broccoli and bag-o-baby-spinach are extremely useful in a low carb kitchen. Low carb vegetable bags of broccoli, peas and cauliflower are perfect for side dishes and stir fry. Whether it’s carrot sticks, celery sticks, cucumber slices, eggplant circles, zucchini slices or cauliflower, keep a variety of vegetable snacks in your low carb kitchen. When possible, use olive oil for cooking Roma or cherry tomatoes, fresh green beans, asparagus and any other low carb veggies you enjoy. Whipped heavy cream flavored with vanilla, lemon or mint is a unique topping for the cheesecake or an after-dinner coffee. At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs.
Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week. Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week. But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet. Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. Consumer Reports compared various popular diets based on how they match up to the the USDA dietary guidelines, as well as how successful they are. Search and analyze data from the largest low carb & paleo weight loss registry in the world. There was a Stanford study some years back that showed the worst diet for heart health was the Ornish diet and the best was Atkins. I understand that when all you want to do is lose weight fast and safely, you don’t want to be bombarded with irrelevant or misleading information.
Having to think about what you need to buy for your weight loss plan as well as for the rest of the family is an inconvenience you could do without.
After the birth of my second child the baby weight just didn’t disappear, in fact more fat just kept creeping on until I had ballooned. We both had to get out of the car in front of everyone – people I knew and who my son went to school with. After looking around I decided that The Atkins Nutritional Approach seemed like the best choice for me, and besides I already knew people who had shed tens of pounds by following the healthy diet plans, so I knew it worked. Atkins was a scientist, who was also overweight, and he devised his diet to help himself lose weight, and consequently help millions of other people worldwide to do the same by following the plan and using the food list – a low carb food list and high protein diet plan that guarantees results. It’s all made a lot easier by using the food list to select the right foods which will induce ketosis, and therefore encourage weight loss.
You eat three main meals a day (or five to six smaller ones if you prefer) choosing items from the Atkins diet food list. This means you can choose how many meals a day you will need to have based around your working hours or lifestyle.
This is done by increasing your daily net carbs by 5g a day, so that you keep losing weight. Once again, you will start to increase your net carb intake as well as introducing extra foods until your weight loss slows and starts to maintain at the same level. You will still need to keep an eye on what you are eating, using the food list and Atkins carb counter will help you to do this. Knowing what foods to eat would have made the first month or two a whole lot easier for me.
I would stand in the aisles and panic, not knowing what foods were on the Atkins diet plan, then I’d pick up what I thought I could eat only to find out when I got home that it was not suitable for Atkins recipes.


I’ve done all the hard work for you, just use the food list for Atkins diet followers that I’ve compiled especially for all of my fellow weight loss friends out there! This way I tally up the net carbs as I go along using the food list, so each day only adds up to 20g in total, 15g of this being from the salad and vegetable list. It’s easy using the list you can keep track of all your net carbs and fill up on high protein, carb free foods. I wasn’t hungry all day and so I stopped thinking about food all day – the Atkins diet menu helped me break this cycle. Use the food list and the Atkins carb counter to pick low carb foods, or use Atkins products like the one listed below and on these pages. A popular meat starter is Buffalo wings (but remember to count the carbs in the sauce if it is not sugar free). Don’t be put off by all the net carb counting, it does become second nature after a while. So stick with it, try it out for a couple of weeks – all you’ve got to lose is your unwanted fat. All meats, poultry and seafood are allowed, but for cheeses, the consumption are limited to 4 oz a day as cheeses do have carbs in them.
There are a lot of vegetables to choose from, you can have lower carb salad vegetables or other higher carb choices. You will add more variety of foods, including whole grains, legumes, starchy vegetables and more fruits to your diet.
A local food bank or charity that takes food donations is a possibility, especially for packaged and canned foods. Here’s a complete guide to eating bread on a low carb diet and a free 33 Low Carb Breads list to save or print. It’s inexpensive, low carb (about 7-11 carbs per serving), all-natural, available in drugstores and grocery stores, and sold in bulk online.
When you change your way of eating, it’s best to have food in your kitchen that supports your new low carb mission.
It’s an all-natural, healthy low carb choice with 6 to 11 net carbs per serving, and no artificial ingredients or sugars.
Try 29 delicious low carb ice cream recipes including sherbet, Icees, Frosties, Fudgsicles and frozen yogurt (plus a printable, free recipe eBook). With a low carb grocery list, these foods are easy to select without sabotaging your results.
5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group). In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week! Glucose can’t be stored in the body so the body uses it for energy first, rather than using fat, which incidentally can be stored in unlimited quantities in the body (mostly on my hips and backside it would seem!). If your weight plateaus or you start to put it back on again, you’ve added too many additional carbs! And, 12-15g of this should be made up from any of the following salad and vegetables, this is known as the “foundation list”. Then I know I’m not going to accidentally go over my net carb allowance, preparation is another of my quick weight loss tips. I know people who have lost up to 15 pounds during the induction period, so don’t give up! The amount of serving (for 5 g net carbs) for each food will be different depends on the carb content. Together with the allowed food from the previous phases, you will have a variety eating plan. Try a Brita filtered water container in the fridge, a pitcher on your desk or bottled water. The food list for Atkins diet followers explains what you are allowed to eat in each phase.
You will experience your fastest and most impressive weight loss during phase one, and after this it will slow to a steady and sustainable weight loss. Whole circles are better than half circles): If a calorie is a calorie, regardless of what macronutrient it comes from, then how is it possible that the Atkins diet allows the most calories, yet they boast the best short term and long term weight loss results? In other words, you should find out how many calories your body uses each day, then eat 500 calories less each day and you will lose 1 pound per week. In this review of diets and the scientific literature supporting them, calories don't predict weight loss.This seems to be an unspoken consistent finding in the scientific literature. The more fat that is stored in your fat cells located under your skin, the fatter you become. Next, we would want to find out if there is anything that causes the calories we eat to be diverted into our fat cells for storage as opposed to used by the body for energy? So assuming this theory is true, then a net reduction in sugar and carbohydrates in your diet should result in more weight loss secondary to how many calories you are eating. This also is suggested in dietary clinical trials, in which the various diets report eating the same amount of calories, yet the Atkins group seems to lose the most weight.The next counter argument tends to be that a diet so high in saturated fats is bad for your heart.
That's still a subject of vigorous scientific debate, but it's clear that fat is not the all-round villain we've been taught it is. Several epidemiology studies have found that saturated fat doesn't seem to increase people's risk of cardiovascular disease or stroke.



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