New Atkins Lifestyle Diet With A Ramadan Twist
Compared to the old Atkins Lifestyle, the New Atkins Lifestyle allows you to enjoy a wider variety of foods while gradually working in healthy carbs and Atkins snacks to stop those annoying hunger cravings. The New Atkins Lifestyle programme consists of four phases. Those looking to achieve rapid initial weight loss start at Phase 1, which plans out your entire daily diet and exercise routine with the goal of switching your body from burning primarily carbs to burning primarily fat for energy.
Phase 2 consists of gradually upping your net carb intake, while slowly and safely increasing the variety in your diet. Phase 4 is all about maintenance. Now that you’ve lost the weight, it’s time to turn that diet into a lifestyle. Atkins have also come up with a number of Ramadan specific favourites with an Atkins twist, including Parmesan crusted chicken thighs, stuffed courgettes and Atkins lasagne - the recipes of which can be found here. Unfortunately Ramadan-wise, Atkins aren’t too fond on dates, since a date contains 5g of carbs from sugar.
Alternatively, Atkins recommend a lower glycaemic fruit, such as a strawberry with a bit of cream, since the fat content of the cream will slow down the body’s insulin response. When breaking fast, try to avoid starchy carbs like noodles, pasta, bread and foods containing white flour. The bulk of your meal should seek to involve foods containing fats such as oils, butter, avocado and olives and protein from salmon, lamb, beef, chicken, eggs and cheese. To aid with digestion, vegetable soups are good, followed by vegetables and a protein source with a drizzle of olive oil.
Remember to take breaks between courses and to not overwhelm your digestive system. Lamb stew with various vegetables including broccoli, cauliflower and green beans. Salmon with mixed veg. Vegetable soup with a side of salad drizzled with oil. Omelette with mushrooms, cheese and red pepper. Baked chicken thighs with roasted vegetables. Smoothies including green vegetables. Full fat Greek yoghurt. Atkins crispbread with full fat cream cheese. Avocado mashed into guacamole with crispbread.
7. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 8. Use sucralose or saccharin as a sweetener. Be sure to count each packet of any of these as 1 gram of carbs, because of the fillers and bulking agents which are added.
9. Avoid too much coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 10. Drink at least eight 8-ounce glasses of water each day in addition to anything else you may drink, to hydrate your body, avoid constipation and flush out the by-products of burning fat. 11. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.
12. At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. The name Induction signifies that its purpose is to induce weight loss by changing your body's chemistry so that you will achieve lipolysis and the secondary process of ketosis. This phase is not going to be your lifelong way of eating. It will last a minimum of 14 days, after which you should see significant results.
Here you will gradually add nutrient-rich carbs. This is the right phase for anyone who only wants to slowly shed a few pounds, or for those who simply want to adopt a healthy lifestyle. Here you will boost your body’s ability to burn fats, control your appetite and prepare yourself for permanent weight management.
The Induction limit of 20 Net Carbs a day is now increased up to 25 Net Carbs daily. Gradually the daily carb tally is increased, in 5-carb increments, until weight loss slows. Your daily threshold of carbohydrate consumption is your Critical Carbohydrate Level for Losing (CCLL). Stay below this number and you will experience ongoing weight loss. Go above it and your weight loss stalls.
If you eat beyond your CCLL, you’ll make adjustments accordingly. Most people simply drop back down to the prior level of carb consumption. Here's how you'll determine your CCLL: Each week, you'll incrementally increase the quantity of carbohydrate you eat beyond the salad and one cup serving of vegetables allowed during Induction. Increase your daily carb intake from the 20 grams a day to 25 grams a day. As long as your weight loss continues steadily, you can go up another level—to 30 grams daily—the following week.
Each week you'll go up another level, adding another 5 gram increment until eventually you'll reach a number at which you stop losing. This phase is all about choice. As you add carbs, you can probably move beyond vegetables to other foods, such as nuts, berries and possibly grains. Keep to natural and unprocessed foods.
In this context, a regular exerciser is someone who does vigorous exercise five days a week for at least 45 minutes. In this phased you will focus on perfecting your eating habits for successful weight management. You will take your carb levels up a notch while still gradually losing weight. During Phase Two, carbs were increased weekly in 5 gram increments.
Each week in Pre-Maintenance you can bump your daily allotment up another 10 more grams of Net Carbs, as long as you continue to lose those last few pounds. Ideally you will increase carbs until you’re losing less than a pound a week. If you introduce new foods slowly and increase your carb grams gradually, your Critical Carbohydrate Level for Losing (CCLL) should increase gradually. This new and higher CCLL will reflect the fact that you are now losing weight more slowly.
When you are at your goal weight, stay at that level for a month or so before you increase your daily carb consumption by another 10 grams to see if you can consume that level without gaining. Once you do begin to gain, drop back 10 grams and you should have established your Atkins Carbohydrate Equilibrium (ACE).
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