A Guide To High Protein, Low Carb Foods
We know that high-protein diets can have some potentially damaging side effects to your health, so we actually recommend only moderate amounts of protein with each meal - specifically 115-175g of chicken, meat, or fish, or two eggs. However, you should note that not all of these foods can be eaten during the Phase 1: Induction; nuts should generally be avoided until Phase 2: Ongoing Weight Loss.
If you’re a vegetarian, you should start in Phase 2 so that you can consume these foods right from the beginning. Once you’ve progressed into Phase 3: Pre-Maintenance, you can start to introduce an even wider variety of high-protein foods like beans and pulses, which are only suitable from Phase 3 onwards because they contain slightly more carbs.
As such, you should lay off these foods until you get a hang of your carb tolerance (as in, how high your carb intake can be without you gaining weight). Many fad diets like the low-fat and low-calorie lifestyles have only short-term results. One of the best things about Atkins is that you won’t be alone during your weight loss journey - you’ll find all the help and expertise you need on our forum. In addition to that, you can also use our recipes for protein-rich meal ideas or choose from our range of low-carb snacks.
Altering metabolism through diet manipulation is an effective way to lose unwanted weight. Several diet systems, including the Atkins Diet, claim sugar substitutes aid the body’s fat burning process by reducing the total amount of carbohydrates available for fuel. While many sugar substitutes are available for use, sugar substitutes such as Stevia are gaining popularity. For centuries, Japan and other countries outside of the U.S. Stevia (pronounced ste-ve-uh) for medicinal purposes and as a natural herbal sweetener.
Native to Central and South America, the leaves of the Stevia Rebaudiana Bertoni bush produce extracts known as Rebaudioside A (Reb A) and stevioside. Purified Reb A-based sweeteners are used as an ingredient in foods and beverages such as Sprite Green, Sobee Lifewater and Celestial Seasonings Antioxidant Green Tea. The extracts are 200 to 300 times sweeter than sugar. Stevia is available in both powder and liquid forms. After years of scientific and public scrutiny, the World Health Organization’s (WHO) Joint Expert Commission on Food Additives concluded in June of 2008 that highly purified stevia extracts were safe for use as general purpose sweeteners.
The Atkins diet is divided into three phases. The first phase, Induction, allows only 20 grams of carbohydrates or less for all dieters. The second phase, Ongoing Weight Loss (OWL) allows a minimal increase in carbohydrates based on your "critical carbohydrate level for losing" (CCLL). In the final phase, you raise your carbohydrate intake slightly to a level at which you can maintain your loss. In order to determine your CCLL, it is important to count carbohydrates consumed.
Each week, increase daily carbohydrate intake by about 5 grams and assess your weight loss. Once weight loss ceases, you have reached your CCLL. Back off from this amount by about 5 grams of carbohydrates. CCLL is mainly a product of a person's metabolic rate based on age, gender, activity level, hormonal systems and medications.
For this reason, there can be a wide range between the CCLL of one dieter and another. For the purposes of remaining within the average CCLL for dieters in phase 2, which is between 15 and 40 grams per day, the following recipes contain no more than 10 grams per serving. It is important to know your individual CCLL before choosing any recipe or food to ensure continued weight loss.
Weight loss is not a new game for me. I’ve lost 30 pounds a couple of times. Then, when I ballooned to sizes that required shopping at a plus-size store, I eventually lost about 100 pounds. And I didn't use any particular diet to do it. But then, slowwwwwly, over the past seven years, almost 30 pounds crept back on.
So I decided to try the Atkins diet, despite having previously dismissed it as a fad. For me, vyying for Atkins-diet results was not only about fitting into the jeans that make me feel like a million bucks. It was for my health. The lab results from my most recent physical exam showed that I was pre-diabetic. That was no joke. I needed to do this.
I figured the low-carb Atkins plan would be good for me, given my pre-diabetes and the fact that sugar is my nemesis. We battle daily. (Oh, how I love/hate my sweet, creamy surrender to pistachio gelato… and dark chocolate fudge and pumpkin cheesecake!) And research consistently shows that low-carb approaches are helpful in managing pre-diabetes and diabetes. My mission was to try the Atkins diet for a minimum of two weeks and analyze its effectiveness. The Atkins diet happens in phases.
After a minimum of two weeks, once you're close to your goal weight, you're supposed to move onto the second phase, adding about 10 net carbs per day, including a bit of fruit and complex carbs, to your plan. Gradually, you add more and more, until you're in the fourth and final phase, in which you're expected to have figured out what you can and can't eat to maintain your current weight. That final phase is basically the lifestyle that you're expected to maintain for the rest of your life.
Doctors and dietitians don’t agree on the sustainability of this diet. Karen Lesley, R.D., in Fort Myers, Florida, was skeptical when I told her I was trying it. Besides being a dietitian, she’s also a passionate triathlete. “It was a fad diet. Anybody who can eat a pound of bacon on a diet is ridiculous,” Lesley said.
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