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to low carb living, Welcome to Atkins and congratulations for making the first. step on your low carb journey, By making a few simple changes and 4 easy to follow phases. switching bad carbs for good ones Atkins, can help you can lose weight in a safe Our diet plan is broken down into 4 separate. healthy way and keep it off for good phases that take you from induction right. The power really is in your hands through to a maintenance phase for when. you ve hit your goal weight It s an approach, Nutritious meals that keep you satisfied that s based on proven scientific research that. we ve refined over the last 40 years, Unlike other diets that might leave you feeling.
hungry with Atkins you can enjoy filling, 4 phases to help you lose weight and. nutritious meals right from the very beginning, keep it off. The Atkins low carb diet isn t about going, without it s about making healthier choices Helps you find your carb tolerance level so. that deliver effective weight loss results you can maintain a happy weight long term. A varied balanced low carb diet that keeps, This guide will take you through you feeling full. the list of low carb foods you, Eliminates sugar cravings.
can enjoy as you progress, through the different Boosts energy levels. diet phases Support and inspiration throughout all stages. Phase 1 is about transforming your body, into a fat burning machine and kickstarting. your weight loss, By limiting the amount of carbs you eat. your body will switch its main fuel source, from carbs to fat It is a completely safe. natural way to lose weight based on proven, scientific principles we ve refined over the.
last 40 years, Here s an overview of the low carb foods you can enjoy. in Phase 1 along with a few to avoid, Acceptable low carb fish. Aim for 115 175g in weight per meal or 225g if meat poultry. you re a larger man, We recommend you weigh your food in the first. week so you get a feel for the size of your portions Cod. From then on it s ok to estimate Halibut, If you don t have scales at home here is a rough. guide of portion sizes Salmon, 115g is 1 palm sized fillet of fish meat or tofu.
175g is a 1 5 palm sized portion Trout, 225g is a 2 palm sized portion. Fish meat poultry Bacon, ENJOY Leave the rind and skin on your meat. and poultry it s a good source of dietary fat If, it s not to your taste add a splash of olive oil Pork. or pat of butter to your vegetables instead Veal, AVOID It s important to watch out for the Poultry. carbs that can be found in some types of, processed meats Generally you should avoid.
products that are bread crumbed battered Cornish Hen. or flour coated Also watch out for products Duck, that contain fillers or added sugars for Goose. example hot dogs sausages and deli meats, particularly breaded hams You can still eat Pheasant. these products but you do need to check Quail, their labels for carbs and make sure that you Turkey. could these into your daily allowance Limit, oysters and mussels to no more than 115g as Shellfish. they do also contain carbs, Shrimp Prawns, Eggs Dietary fat.
You can enjoy up to 3 eggs per day on a low A healthy low carb diet includes a daily amount. carb diet of dietary fat Good sources of fat include. ENJOY Eggs can be prepared anyway you, like so get creative fry scramble poach Butter hard or whipped. or pop them in an omelette Oils including extra virgin virgin olive oil. flaxseed oil grapeseed oil sesame oil etc, Coconut oil. Cheese Full fat mayonnaise, 115g 4 oz a day The equivalent of four. individually wrapped slices or cubes the size, Other fat sources. of large dice, Black or green olives, ENJOY Most cheeses contain less than.
1g of carbs and are fine in this phase Fattier cuts of fish such as salmon mackerel. with the exception of cottage cheese or fattier cuts of meat such as lamb or. and ricotta which you ll be able to add chicken thighs. in Phase 2 Make sure you always select 30ml cream, whole milk products 40g cheese. AVOID Avoid low fat cheeses diet, cheese cheese products whey cheese. or any cheese flavoured with fruit, Additional Dairy Products. and Dairy Substitutes, 45ml 1 oz daily or a total of 2 3 tablespoons. Sour cream, Here s a list of common, low carb cheeses Check Single or double cream.
the Atkins Carb Counter, for a more extensive list. ENJOY Unsweetened soya or almond milk, Blue cheese are fine too just count the minimal carbs. Brie they contain within your 20g total, Cream cheese. AVOID Most so called non dairy substitutes, Emmental for milk or cream are full of sugar or high. Feta fructose corn syrup so should be avoided, Also avoid cow s milk for now as its high in.
Goat s cheese, lactose sugar, Mozzarella made with. whole milk, Carbs Vegetables and salad Other Salad Vegetables. On the Atkins diet you have a 20g carb daily A good way to ensure you stay within your low. allowance but 12g 15g of this should be from carb limits is to use our Carb Counter It gives. vegetables you everything you need to know about serving. sizes and carb counts, Your 12 15g of carbs works out at about 175 g. 6 oz of salad leaves plus 200 300 g 7 11 oz, cooked vegetables Bamboo shoots tinned. ENJOY There are lots vegetables to choose Cucumber. from in Phase 1 including salad leaves and Mushrooms. other salad ingredients as well as cooked Olives black or green. vegetables If you stick to foundation, veg you can more or less eat as many Onions.
vegetables as you like as it s very difficult Gherkins dill or sour. to go over your carb allowance Radishes Daikon, Spring onions. Sweet peppers any colour, AVOID Even though you might be. tempted avoid any salad dressings Tomatoes, apart from full fat mayonnaise or olive. oil as they are often high in carbs, Vegetables, Asparagus Kale. Acceptable lo Aubergine Mushrooms, vegetables an, Beans French Okra.
Salad leaves broad green Sauerkraut, oz or a big Broccoli Spinach. About 30 g 1, ch of raw Cauliflower, handful of ea Squash. salad leaves co Swiss Chard Turnips, less than 1g of Courgette. Lettuce all, Sprouts all, Watercress, w carb bever. Acceptable lo, Beverages Cof fe e caf fe inated or dec.
d espresso, affeinated, hot or iced an, ated or decaf. ENJOY It s important to stay well Tea caffein, and infusions. hydrated on a low carb diet and the best Herbal teas. way to do this is to drink water Water added sugar. can be bottled filtered mineral spring, Soda water non. sparkling or from the tap Jazz up your, zy d ri n ks sw eetened with. Diet fiz Diet Coke, H2O with a couple of tablespoons of ners such as.
caloric sweete ade, lemon and or lime juice if you wish d Diet Lemon. Pepsi Max an, Sugar free to, AVOID You may be surprised to know Carbonated. but most vitamin waters are full of added must say no ca. soy almond m, sugar Make sure you check the labels and Unflavoured. only the pick the brands with acceptable gle or double. sweeteners and zero grams of carbs Cream sin, Condiments and Seasonings. ENJOY All fresh herbs are acceptable in, Phase 1 and contain virtually no carbs.
Small amounts of dried herbs including, basil bay leaves chives coriander cumin. oregano rosemary thyme and others plus Salad Dressings. salt and pepper are fine as are most spices, and spice mixes such as chilli powder and. curry powder ENJOY You can enjoy any prepared salad. dressing that has no added sugar and, no more than 3g of carbs per serving 1 2. tablespoons A better lower carb option is, AVOID Lots of spice mixes contain added to make your own vinaigrette with olive oil. sugar so make sure you check the labels plus either vinegar lemon or lime juice. Acceptable low carb foods Blue cheese dressing, Celery salt Caesar salad dressing.
Chilli peppers Italian dressing, Garlic Ranch dressing. Ginger root Vinaigrette, Italian seasoning You can also have up to 2 tablespoons of lemon. Lemon or orange peel grated or lime juice a day, Non caloric Sweeteners Which Carbs Are Off Limits for Now. There are some carbs that you should avoid, ENJOY You can add sweeteners to your. during the Phase 1, low carb recipes to make some truly.
indulgent low carb treats Count each Fruit other than rhubarb which is really a. packet as 1g of carbs and consume no vegetable Avocados olives and tomatoes. more than three per day Although all of which are actually fruit are fine. the sweeteners themselves contain no Fruit juice other than 2 tablespoons lemon. carbs the powdered agent that keeps and or lime juice a day. them from clumping has a small amount, Caloric fizzy drinks juice. Bread pasta muffins tortillas crisps and any, other food made with flour or other grain. AVOID Too much sweetener can cause products with the exception of low carb. tummy upsets so make sure you keep products with 3g of net carbs or less. within our recommended daily intakes, If you re sensitive to sweeteners they Any foods made with added sugar of any sort. can slow your weight loss down If this including but not limited to pastries biscuits. happens try cutting down or cutting cakes and sweets. out sweeteners Alcohol in any form, Nuts and seeds nut and seed butters and nut. flours or meals with the exception of flax meal, Acceptable low carb sweeteners.
and coconut flour Nuts and seeds are okay, Splenda or Sweetex sucralose after two weeks on Phase 1. Truvia a natural product made from stevia Grains even wholegrains. Canderel a blend of aspartame Kidney beans chickpeas lentils. acesulfame k sucralose and stevia and other pulses. Sweet n Low saccharin Starchy vegetables such as carrots potatoes. Xylitol available in health food shops sweet potatoes and winter squash Check the. and some supermarkets Atkins Carb Counter if you re unsure. Dairy products other than cream soured, cream single cream and aged cheeses No. cow s or goat s milk yoghurt cottage cheese, or ricotta for now. Low fat foods which are usually higher, Diet products unless they specifically state. low carbohydrate and have no more than, 3g of Net Carbs per serving.
Junk food in any form, Products such as chewing gum breath mints. cough syrups and drops or liquid vitamins, unless they re sweetened with sorbitol or. xylitol You can have up to three a day of those, Count 1g per piece. Sauces which contain added carbs such as, BBQ cocktail ketchup pasta sauces etc. Tomato sauce tinned or stewed tomatoes, tomato pur e and tomato paste are all.
acceptable in Phase 1 as long as they contain, no added sugar. Phase 2 Foods in, In Phase 2 you will increase your carb intake. by 5g increments to find your carb tolerance, You can now add nuts seeds berries and. certain cheeses to your menu as well as, Atkins food products. By increasing your carbs gradually you ll find, out exactly how many carbs you can eat while.
still working towards your goal weight It ll, form the foundation of your low carb lifestyle. in the long term, Remember weight loss in this phase usually. happens at a steadier pace than in Phase 1, Be patient if you stick to a few rules. you will get to your goal, Here s an overview of the low carb. foods you can enjoy in Phase 2, along with a few to avoid.
Nuts and Seeds, ENJOY Peanuts cashews and soy, nuts are not true nuts but can be. reintroduced in Phase 2, AVOID Chestnuts are very high in. carbs and should be avoided as should, salted nuts because they are difficult to Berries Cherries. eat in moderation Nut spread products, like Nutella contain added sugars so and Most Melons. avoid them too, The fruits suitable for Phase 2 are lower in.
carbs than most other fruits This is because, their fibre content is relatively high and fruit. sugar content is relatively low, ENJOY Always have berries or other. Acceptable low Phase 2 fruits with cheese cream Greek. carb nuts yoghurt acceptable in this phase or nuts. to reduce the impact on your blood sugar, Almonds You can also use them to garnish a salad. the oil in the dressing does the same job, Brazil nuts. Melon with prosciutto is a classic fruit and, Cashews protein combo.
Coconut fres, h or grated, and unsweetene, Macadamias AVOID If you re using frozen fruit make. Hazelnuts sure it s not sweetened Similarly tinned. fruit is fine in water or juice but avoid syrup, Acceptable low carb fruits for Phase 2. Pistachios, Blackberries blueberries boysenberries. Pumpkin seed, s fresh currants gooseberries loganberries. Sesame seed raspberries and strawberries, Soy nuts Cherries sour or sweet.
Sunflower se Unsweetened cranberries and cranberry. Walnuts sauce made with acceptable sweeteners only. Melon cantaloupe and honeydew but not, watermelon, More Dairy Options Acceptable low carb pulses. Black beans, Black eyed peas, ENJOY You can enjoy a wider range of. Broad beans, dairy products in Phase 2 Make sure you. go for whole milk or full fat varieties Butter beans. including yoghurt Chickpeas, AVOID Remember low fat dairy products Haricot or navy beans. are higher in carbs so should be avoided Hummus, Kidney beans.
Cottage cheese not low fat Peas split, Ricotta cheese made with whole milk Pinto beans. The Atkins low carb diet isn t about going without it s about making healthier choices that deliver effective weight loss results This guide will take you through the list of low carb foods you can enjoy as you progress through the different diet phases 4 easy to follow phases Our diet plan is broken down into 4 separate phases that take you from induction right through to a

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