Atkins Diet Example

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Joe Dispenza
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Atkins e Dieta

The Atkins diet is a nutritional system designed (by the specialist of the same name) for the treatment of type 2 diabetes mellitus and for weight loss.
The method has four steps:


  • Induction
  • Continuation of weight loss
  • Pre-maintenance
  • Maintenance.

In addition, it allows you to diversify your goals and / or decide whether to lose weight more or less quickly.



Based on the nutritional principles of the Mediterranean diet and your country's traditional academic guidelines, the Atkins diet is not a healthy system. In fact, especially in the first two phases, there is a serious probability that the typical side effects of high-protein and ketogenic diets may arise.
Below we will present an example of the Atkins diet, trying to faithfully respect all the principles that characterize the method.


Example

Induction phase

The initial induction phase is the most challenging. It lasts at least two weeks and, in theory, should produce significant weight loss by "educating" the body to derive energy from fat, rather than glucose (carbohydrates).


The most important tips of the method are:

  • Eat 3 large meals or 4-5 smaller ones
  • Also consume eggs daily, especially at breakfast
  • Consume 115-175g of fish or meat at each main meal (never more than 225g); do not take more than 110g for bivalve molluscs (eg oysters).
  • Do not exceed 20g of total carbohydrates, of which at least 12-15g must come from vegetables (about 6 portions of raw leafy vegetables and 2 portions of cooked vegetables)
  • Don't skimp on fats
  • Regarding foods rich in lipids, it is possible to reach a maximum daily quota of: 115g of cheese, 10 black olives, 10 green olives, half a Hass avocado, 30g of sour cream, 2-3 tablespoons of cream (respecting the 20g of carbohydrates totals)
  • The most suitable condiments are: extra virgin olive oil, sunflower seeds, turnip seeds, walnut oil, butter and mayonnaise; 3 tablespoons of lime or lemon juice are also allowed
  • Use certain sweeteners (xylitol, saccharin, stevia), but no more than 3 sachets per day
  • If necessary, use desserts designed for the Atkins diet (bars)
  • Drink at least 8 250ml glasses of water per day
  • Perform a dietary supplement with vitamins, minerals and omega 3 (under medical consultation)
  • Learn to distinguish satiety from gastric fullness
  • AVOID cereals, legumes, cottage cheese and cottage cheese, dried fruit, berries and fresh fruit
  • Learn about foods, studying their carbohydrates content and finding the "hidden" ones.

There is a precise list of allowed foods; among those of animal origin we find:




Fish Poultry Molluscs and Crustaceans Other Meats
Cod Chicken Crabmeat Pancetta
Halibut Pollastrella Lobster Beef
Herring Duck Muscles Prosciutto
Salmon Jan Oysters Lamb
Sardine Pheasant Scampi Maiale
Sole Quail calamari Calf
Trout Turkey Molluscs in general Game
Tuna Ostrich    

Cheese quality Portion Grams of Carbohydrates
Blue cheese like Gorgonzola 2 tablespoons 0,4g
cheddar 30g 0,4g
Pecorini 30g 0,3g
Spreadable 2 tablespoons 0,8g
feta 30g 1,2g
Gouda 30g 0,6g
Mozzarella 30g 0,6g
Parmesan 30g 0,9g
Swiss cheese 30g 1,0g

vegetable Portion Grams of Carbohydrates
Alpha alpha buds 16g raw 0,2g
Chinese cabbage 70g raw 0,4g
Celery 1 stalk 0,8g
Chicory leaves 25g raw 0,1g
Chives 1 spoon 0,1g
Cucumber 50g 1,0g
daikon 60g 1,0g
Endive 15g 0,4g
escarole 15g 0,1g
Fennel 45g 2,8g
jicama 65g 2,5g
Iceberg 70g 0,2g
Mushrooms 35g 1,2g
Parsley 1 spoon 0,1g
Pepperoni 50g raw 2,3g
radicchio 25g raw 0,7g
Ravanelli 6 to raw 0,5g
arugula (rocket salad) 30g raw 0,4g
Romaine lettuce 45g 0,4g

vegetable Portion Grams of Carbohydrates
Carciofi 1/2 3,5g
Asparagus 6 2,4g
Artichoke hearts 1 in can 1,0g
Aubergine 50g 2,0g
Avocado ½ raw 1,8g
Bamboo shoots 75g 1,2g
Broccoli 80g 1,7g
Raw broccoli 35g 0,8g
Broccoli tops 85g 2,0g
Fior di broccoli 80g 2,3g
Brussels sprouts 40g 1,8g
Cabbage 75g raw 1,6g
Cauliflower 60g raw 1,4g
Kale 80g bolito 2,0g
zucchini 115g 1,5g
Green Beans 100g 4,1g
Heart of palm 1 heart 0,7g
Kale 65g 2,4g
Kohlrabi 85g 2,3g
Leeks 50g 3,4g
Spec 80g 2,4g
Green olives 5 0,1g
Black olives 5 0,7g
Onion 20g 4,3g
Pumpkin 60g 2,4g
Rhubarb 120g unsweetened 1,7g
Sauerkraut 70g scolati 1,2g
Jackdaws 60g with pods 3,4g
Spinaci 90g 2,2g
Yellow pumpkin 115g 2,6g
Chard 85g 1,8g
Pomodoro 60g 4,3g
Snuff 80g 3,3g
Chinese water chestnuts 30g canned 3,5g

seal Portion Carbohydrates
Crispy bacon 3 slices 0,0g
Hard-boiled eggs 1 egg 0,5g
Grated cheese Vegetables (see above) -
Sauteed mushrooms 35g 1,0g
Sour cream 2 tablespoons 1,2g

Grass / Spice Portion Carbohydrates
Basil 1 spoon 0,0g
pepper 1 spoon 0,0g
Coriander 1 spoon 0,0g
Aneto 1 spoon 0,0g
Garlic 1 clove 0,9g
Ginger 1 tablespoon of flaked root 0,8g
Oregano 1 spoon 0,0g
pepper 1 spoon 0,0g
Rosemary 1 spoon 0,0g
Kratom 1 spoon 0,0g
Tarragon 1 spoon 0,0g

seasoning Portion Carbohydrates
Gorgonzola the simili 2 tablespoons 2,3g
Ceasar 2 tablespoons 0,5g
your country 2 tablespoons 3,0g
Lemon juice 2 tablespoons 2,8g
Lime juice 2 tablespoons 2,8g
Oil and vinegar 2 tablespoons 1,0g
Ranch 2 tablespoons 1,4g

EXAMPLE 1

Breakfast
  Whole eggs 100g 2 eggs
  Romaine lettuce 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Black olives 50g 10 olive denocciolate
  Red radish 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  Cod 150g  
  Chicory 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  Parmesan 50g  
  Endive 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Chicken breast 150g  
  Bieta 200g To cook
  Extravirgin olive oil 20g 2 tablespoons

Nutritional translation of DAY 1 WITHOUT SUPPLEMENTS
Nutritional component Quantity
Energy law 1582,3kcal
Food water 985,4g
Protein 101,9g
Total energy lipids 120,7g
  Total saturated fat 27,2g
Total monounsaturated fatty acids 81,2g
Total polyunsaturated fatty acids 11,4g
Cholesterol 689,5mg
Carbohydrates 20,0g
  Simple, total sugars 10,6g
Alcohol, ethanol 0,0g
Dietary Fiber 16,3g
Sodium 1538,9g
Potassium 3226,3mg
Soccer 1089,1mg
Iron 10,9mg
Phosphorus and Potassium 1372,7mg
Zinc 9,2mg
Tiamina O vit. B1 0,67mg
Riboflavina o vit. B2 1,67mg
Niacin or vit. B3 o vit. PP 25,69mg
Pyridossine o vit. B6 3,26mg
Folate, total 324,2mg
Ascorbic acid or vit. C. 190,0mg
Vitamin D 120,0IU
Retinol equivalent activity or vit. TO 1790,4RAE
α-tocopherol o vit. AND 26,3mg

As can be seen from the table above, excluding what food supplements could provide, the Atkins diet example is deficient in various nutrients; among them: fiber, potassium, zinc, thiamine, folate and vitamin D. Cholesterol is excessive.



EXAMPLE 2

Breakfast
  Whole eggs 100g 2 eggs
  Alpha alpha buds 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Green olives 100g 20 olive denocciolate
  Green radicchio 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  Flounder 150g  
  Spinaci 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  Gouda 50g  
  arugula (rocket salad) 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Walnut steak veal 150g  
  Mushrooms 200g To cook
  Extravirgin olive oil 20g 2 tablespoons

EXAMPLE 3

Breakfast
  Whole eggs 100g 2 eggs
  Celery 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Avocado 100g 1/2
  Valerianella 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  Trout 150g  
  Green peppers 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  Swiss cheese 50g  
  Iceberg 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Turkey breast 150g  
  Ravanelli 200g  
  Extravirgin olive oil 20g 2 tablespoons

EXAMPLE 4

Breakfast
  Whole eggs 100g 2 eggs
  jicama 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Black olives 50g 10 olive denocciolate
  arugula (rocket salad) 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  Tuna fillet 150g  
  Zucchini 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  feta 50g  
  escarole 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Pork loin 150g  
  Dandelion 200g To cook
  Extravirgin olive oil 20g 2 tablespoons

EXAMPLE 5

Breakfast
  Whole eggs 100g 2 eggs
  Romaine lettuce 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Green olives 100g 20 olive denocciolate
  Red radish 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  Halibut 150g  
  Chicory 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  cheddar 50g  
  Endive 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Beef fillet 150g  
  Bieta 200g To cook
  Extravirgin olive oil 20g 2 tablespoons

EXAMPLE 6

Breakfast
  Whole eggs 100g 2 eggs
  Alpha alpha buds 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Green olives 100g 20 olive denocciolate
  Green radicchio 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  calamari 150g  
  Spinaci 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  Spreadable cheese 50g  
  arugula (rocket salad) 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Lamb ribs 150g  
  Mushrooms 200g To cook
  Extravirgin olive oil 20g 2 tablespoons

EXAMPLE 7

Breakfast
  Whole eggs 100g 2 eggs
  Celery 90g  
  Extra virgin olive oil 20g 2 tablespoons
  Vitamin supplement QB Under medical consultation
  Omega 3 supplement QB Under medical consultation
Snack I
  Avocado 100g 1/2
  Valerianella 90g  
  Total extra virgin olive oil 10g 1 spoon
Lunch
  Scampi 150g  
  Green peppers 200g To cook
  Extra virgin olive oil 20g 2 tablespoons
Snack II
  Mozzarella 50g  
  Iceberg 90g  
  Total extra virgin olive oil 10g 1 spoon
Price
  Wild boar stew 150g  
  Ravanelli 200g  
  Extravirgin olive oil 20g 2 tablespoons

Continuation phase of weight loss

The same rules apply as in the first phase, with the following differences:


  • Increase of allowed foods
  • Progressive increase in carbohydrates; 5g more per week (the first week will be 25g in total)
  • Admission of cottage cheese and cottage cheese
  • Admission of dried fruit and berries
  • Admission of some fresh fruits.

Without repeating the previous menu, below we will mention some foods to be included that contain carbohydrates, with portions including nutritional details.


Dairy Products Portion Carbohydrates
Low-fat cottage cheese 115g 4,1g
Double cream 230 ml 4,8g
Mozzarella 140g 3,0g
ricotta cheese 115g 3,8g

Nuts and Seeds Portion Carbohydrates
almonds 24 unit 2,3g
Brazilian nuts 5 unit 2,0g
Cashews 9 unit 4,4g
Sunflower seeds 2 teaspoons 1,1g
Macadamia 6 unit 2,0g
Pecan 10 halves 1,5g
Pistachios 25 unit 2,5g
walnuts 7 halves 1,5g

Fruit Portion Carbohydrates
Blueberries 37g 4,1g
Melon 44g 3,5g
Raspberries 31g 1,5g
Strawberries 1 grande 1g

Juices Portion Carbohydrates
Lemon juice 4 tablespoons 5,2g
Lime juice 4 tablespoons 5,6g
Tomato juice 125 ml 4,2g

Pre-maintenance phase

This phase is to be faced when there are 4-5kg of the desired weight missing. It lasts about 9 weeks and has the main function of highlighting the "subjective tolerance" to carbohydrates.

Overall it is characterized by 5 objectives:

    • Slowly lose the last 4,5kg (half a kg per week)
    • Increase the daily amount of carbohydrates, in weekly steps, by 10g at a time; if phase 2 ended with 45g total, the first week of phase 3 will have about 55g of carbohydrates per day
    • Try other foods, such as in the second phase, with new foods
    • Learn how to keep your weight stable and find out the daily carbohydrate limit that tends to increase it.

Once again, without repeating the menu, below we will mention the new foods to be included.


Vegetables richer in carbohydrates Portion Carbohydrates
Pumpkin 120g 7,8g
carrots 1 media 5,6g
Potato ½ potato 10,5g
Sweet potatoes 75g 16,1g

Legumes Portion Carbohydrates
Black beans 45g 6,5g
Ceci 45g 6,5g
Cannellini 45g 6,3g
Red beans 45g 5,8g
Lentils 50g 6,0g
Lima beans 90g 14,2g
Perlina beans 90g 18,1g
Pinto beans 90g 14,6g

Fruit Portion Carbohydrates
Apple ½ fruit 8,7g
Banana 1 small 21,2g
Cherries 35g 4,2g
Grapefruit ½ fruit 7,9g
Grapes 75g 13,4g
Guava 85g 5,3g
Kiwi 1 8,7g
Mango 85g 12,5g
Fishing 1 small 7,2g
Plum 1 small 3,3g
Watermelon 75g 5,2g

Cereals Portion Carbohydrates
Oatmeal 50g 19,0g
Brown rice 100g 20,5g

Maintenance Phase

It consists of continuing to eat in the same way as in phase 3, managing a maximum weight swing of about 2,2kg.

At this stage, the Atkins diet recommends that you:

  • start practicing sports,
  • consume only "good fats" (cold-pressed vegetables and butter)
  • try all the foods abolished so far (obviously, based on individual sensitivity and needs).
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