SOURCES: Atkins, R. Atkins for Life. Martin’s Press, 2003. Atkins web site. Atkins’ New Diet Revolution: Revised and Updated. The Frozen Foodie all-in-one meal kits for weight loss help you stay on track. Shop Atkins frozen meal kits and start choosing dinners, snacks, and sides! Atkins Diet & Phase 1 Meal Plans. If you're just starting the Atkins diet, you may think there isn't anything to eat. In the plan's first phase, known as the Induction phase, dieters are instructed to avoid fruit, dairy products such as milk and yogurt, starchy vegetables like potatoes or corn, and any form of sugar and all grains, including bread, pasta or rice. You can, however, eat plenty of lean beef, poultry, fish, shellfish, eggs, cheese and non- starchy vegetables during the two weeks of phase 1 of the plan. During phase 1 of the Atkins diet, followers should eat a protein- rich breakfast within three to four hours of waking, advises the Atkins website. A typical breakfast could consist of a spinach and cheese omelet topped with fresh salsa and diced avocados, lean strips of steak sauteed with allowed vegetables such as sliced onions and bell peppers, or smoked salmon served with cream cheese and cucumber. Traditional breakfast meats like ham or bacon are allowed, but Atkins dieters should eat them in moderation since they are usually cured with sugar and contain added preservatives like nitrates. An Atkins dieter should not wait until she's hungry to eat in the afternoon. Instead, she should plan to have lunch at most four hours after eating breakfast. A salad of mixed greens topped with diced raw vegetables and grilled chicken could serve as lunch, as could tuna salad spooned into fresh avocado halves or an Atkins- brand frozen entree like Italian sausage primavera. Use commercial dressing on your salad as long as it has no more than 2 grams of net carbohydrates per serving. If you make your own mayonnaise- based dressing, choose a mayonnaise that contains no added sugars. Dinner during phase 1 of the Atkins diet could be grilled fish served with steamed vegetables and a salad, a ground beef burger - - minus the bun - - paired with your favorite vegetables, or a broiled pork chop with mashed cooked cauliflower mixed with cheese. Season your meals with salt, pepper, herbs or spices, as desired, but avoid condiments like ketchup that are high in carbohydrates. Have at least 8 ounces of fluid with each meal. Aim to drink at least eight 8- ounce glasses of water daily; coffee, tea, plant milks, like almond milk, and diet soda are also allowed. Have at least two snacks in between your three main meals of the day. Atkins- friendly choices during phase 1 include raw celery sticks with salad dressing as a dip, cherry tomatoes with cubes of your favorite allowed cheese or cucumber slices spread with cream cheese. You may also choose one of the low- carbohydrate snack shakes or diet bars marketed by Atkins. When planning your snacks, Atkins dieters should always pair a relatively high- carbohydrate food - - broccoli or avocados, for example - - with a rich source of protein or fat, such as cheese or meat. The 'Eco Atkins' Diet. The Eco- Atkins Diet: What It Is. The high- protein, low- carb. Atkins Diet has been around for decades, even though many experts believe that a diet so high in animal fats is at odds with good health. Now, there's a vegetarian Atkins Diet alternative, sometimes called the . Michael’s Hospital in Toronto decided to see whether a high- protein vegetarian diet could promote weight loss along with a reduction in . They devised the Eco Atkins diet, keeping the same ratio of protein and carbs as the original Atkins diet but replacing the high- fat animal protein with vegetable protein (primarily from soy and gluten). For their study, published in the Archives of Internal Medicine, the researchers put 4. Eco- Atkins diet or a lacto- ovo (including dairy and eggs) vegetarian diet with more carbs and less fat. Both diets were low in calories, providing 6. Over four weeks, both groups lost an average of 8. But those following the Eco Atkins diet saw a greater reduction (0. Some 3. 1% of the calories in the diet came from plant proteins, 4. Protein came primarily from gluten, soy beverages; tofu; soy burgers; veggie products such as bacon, breakfast links, and deli slices; nuts; vegetables; and cereals. The diet emphasized viscous vegetables like okra and eggplant, along with other low- starch vegetables. The diet included . The dieters got carbs from fruits, vegetables, and cereals, with a limited amount of oats and barley. But they ate no starchy foods like enriched white bread, rice, potatoes, or baked goods. Continued. The Eco- Atkins Diet: How it Works. Although the Eco Atkins diet improved some health measures, these improvements were not significantly more than those seen other diet plans, experts say. In the Eco Atkins study, . She adds that the satisfying nature of a diet rich in high- fiber plant proteins probably made it easier for participants to stick to the low- calorie plan for four weeks. A strict vegan diet like the Eco Atkins diet is one of many strategies to lower cholesterol, although the high fiber level of the diet may have enhanced its cholesterol- lowering effect, experts say. He adds that the Eco Atkins Diet study was too short to provide any data on long- term compliance. Because both study groups lost the same amount of weight, regardless of whether they were on the lower- or higher- carb diet, Eckel suggests eating more healthy carbs. Institute of Medicine recommends that people get 4. Simply substituting plant proteins for some of the animal proteins in your diet can be just as effective as the Eco- Atkins diet to help lower bloodcholesterol levels, Eckel says. Mooloo notes that you can lower your cholesterol levels just by losing weight, exercising more, and choosing healthier fats. She believes that a less restrictive approach would work better for most people. Mooloo suggests the South Beach Diet or South Beach Supercharged as healthy, sustainable diets for losing weight and lowering cholesterol. Continued. Eco- Atkins Diet: Food for Thought. A strict low- carb, plant- based diet can help you lower your cholesterol levels and reduce your risk of heart disease - - but can you adopt it as a lifestyle? The challenge for most people will be giving up all animal products, limiting carbs, and eating a totally plant- based diet. If you're interested in following the Eco Atkins diet plan, consult a registered dietitian first, to ensure the plan meets all of your nutritional needs. If the Eco- Atkins diet is too strict for you, try a modified version by increasing the plant proteins, good carbs, and healthy fats in your diet. Stick to lean or low- fat animal foods, and limit high- fat animal products. Add a dose of regular physical activity for heart health and weight control. Web. MD Expert Review. Sources. SOURCES: Robert H. Eckel, MD, professor of medicine, Colorado Denver School of Medicine; director, Lipid Clinic, University of Denver; past president, American Heart Association. Jeannie Gazzaniga- Moloo, Ph. D, RD, spokesperson, American Dietetic Association. Archives of Internal Medicine, June 8, 2. Web. MD Expert Review, The Atkins Diet. Web. MD Expert Review, The South Beach Diet. Web. MD Expert Review, The South Beach Diet Supercharged. Web. MD news article, High- Protein Diet Goes Vegetarian, by Miranda Hitti, published June 8, 2. Institute of Medicine web site: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. American Heart Association web site: American Heart Association No- Fad Diet: A Personal Plan for Healthy Weight Loss. CMS/3. 78. 8/4. 57. All rights reserved.
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