Five Frequently Asked Questions regarding ketosis:
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CHEESECAKE PUDDING
1 cup heavy cream, whipped
8 ounces cream cheese, softened
8 ounces sour cream
3/4 cup granular Splenda or equivalent liquid Splenda
2 teaspoons vanilla
Fruit, not included in the counts
Beat the cream cheese, sour cream, Splenda and vanilla until smooth. Fold in the whipped cream. Serve with fruit, if desired.
Makes 4 cups or 6 servings
Do not freeze
With granular Splenda:
Per Serving: 366 Calories; 36g Fat; 5g Protein; 7g Carbohydrate; 0g Dietary Fiber; 7g Net Carbs
With liquid Splenda:
Per Serving: 354 Calories; 36g Fat; 5g Protein; 4g Carbohydrate; 0g Dietary Fiber; 4g Net Carbs
NO CRUST PIZZA (Thanks Linda)
1 pound ground beef
1/2 teaspoon salt
1 teaspoon dry minced onion
1/4 teaspoon Italian seasoning
1 clove garlic
1 tablespoon parmesan cheese
1/4 cup pizza sauce
4 ounces mozzarella cheese
2 ounces canned mushrooms
11 slices pepperoni
In a greased 10-inch glass pie plate, mix the ground beef, salt, onion, Italian seasoning, garlic and parmesan cheese. Press into the plate to form a crust. Top with the pizza sauce, mozzarella cheese, then the mushrooms and pepperoni. Bake at 350º 40-45 minutes. Carefully remove the "pizza" from the pan and place on a serving plate. Discard the grease.
Makes 4-6 servings
Can be frozen
Per 1/4 Recipe: 330 Calories; 23g Fat; 26g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs
Per 1/6 Recipe: 220 Calories; 15g Fat; 18g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs
As you can see in my photos, there is cheese over the top of everything. That's how I made it this time, but next time I will put all of the cheese under the toppings. It looks more like a pizza that way. Also, this starts out looking quite large when you press the meat into the pan, but it shrinks quite a bit. What I thought would make 6 servings, turned out to be closer to 4 servings. With all the meat and cheese, though, it is pretty filling. I might try using half Italian sausage and half ground beef sometime.
Here's what the whole pizza looks like:
I still can't weigh in yet, I still have yet to get a working scale. It is driving me a little crazy, but I am sticking to my plan. I feel like I am working hard, so we will see the results when we can see them.
GRILLED "SMOTHERED" CHICKEN (Thanks Linda)
6 boneless chicken breasts
Salt, pepper, and desired seasonings to taste
Butter
8 ounces fresh mushrooms, sliced
1 green pepper, chopped, about 6 ounces
1/2 cup onion, chopped, 2 1/2 ounces
1 clove garlic, minced
8 ounces cheddar cheese, shredded
Flatten the chicken, if desired; sprinkle with desired seasonings. Grill until done to your taste. Meanwhile, sauté the mushrooms, green pepper, onion and garlic in butter until tender. Place the grilled chicken on a baking sheet, cover with the vegetables, then smother with cheese. Bake at 350º about 5 minutes, until the cheese is melted.
Makes 6 servings
Do not freeze
Per Serving: 332 Calories; 18g Fat; 38g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs
This is a simple, tasty recipe that could easily be varied. Other vegetables, such as zucchini, could be added and diced bacon might be nice cooked with the veggie mixture. Click the photo to see a close-up.
Directions:
Place steak in a large container. In a small bowl, combine chili powder, salt, pepper, cumin, garlic powder and onion powder. Rub thoroughly over both sides of steak.Sprinkle lime juice over top, cover and marinate in the refrigerator 1 1/2 hours.
Meanwhile, in a medium skillet, melt butter over medium heat. Add leeks, and cook, stirring occasionally, until wilted but not brown, 6 to 8 minutes. Remove from heat; set aside.
Preheat grill or broiler*.
Remove steak from refrigerator, and let stand at room temperature 1/2 hour before grilling. Grill steak: for medium-rare, until an instant-read meat thermometer registers 130F when inserted into thickest part of steak, 3 to 4 minutes per side; for medium, until an instant-read meat thermometer registers 150F when inserted into thickest part of steak, 4 to 5 minutes per side; for well-done, until an instant-read meat thermometer registers 160F when inserted into thickest part of steak, 5 to 6 minutes per side. Transfer to a platter, and let stand while preparing tortillas.
Place tortillas on grill or in a lightly oiled, heated skillet, and cook 15 seconds per side. Wrap in aluminum foil to keep warm.
With a sharp knife, thinly slice meat across the grain. Arrange on a serving platter, and surround with leeks, jicama, cabbage and cilantro. Add taco sauce, sour cream and limes on the side.
To serve, let everyone make their own fajita as theyd like. Add 1 tablespoon Verdemole to each, if using (dont forget to add in the extra carbs!). Roll up, and enjoy.
Nutritional InformationPer Serving:
Net Carbs: 17.5 gramsFiber: 10.5 grams
Protein: 18.0 grams
Fat: 9.5 grams
Calories: 401
Recipe Information:Makes: 4 servingsPrep Time: 0:25:00
Marinate Time: 0:00:00
Cook Time: 0:35:00
Cool Time: 1:30:00
No matter where you start the program, you’ll want to remember these ten tips for success. They’ll help you stay on track, no matter what phase you’re in.
Atkins is about eating right. But to eat right, you need to know what you’re eating. Atkins makes you a nutrition expert – you’ll learn which foods your body needs to lose or maintain weight, how to easily reduce carbs and sugar in your diet, what that label really says and more.
Start by:
We don’t make you count calories – we just ask you to use a little common sense. You probably could guess that too many calories will slow down your weight loss, but here’s a surprise – too few will slow down your metabolism. Start with these recommendations as a minimum and adjust based on your results.
Calorie Recommendations:*
* Calorie recommendations vary depending on your size, gender, age and metabolism.
Regardless of the phase, you should be eating three regular-sized meals with two snacks every day.
Don’t worry, “snack” is a good word on Atkins – we’ll show you how to stay satisfied between meals and of course, you can enjoy Atkins bars and shakes from day one.
Other diets inflict a fear of eating. Many require you to eat predetermined expensive, pre-packaged meals. Not Atkins. We’ll teach you how to choose the right foods, at home, in a restaurant, on vacation, anywhere. You’ll make the right choices and stay on track.
It’s really true – more water encourages your body to let go of water weight – plus it’s just plain healthy, so drink at least eight glasses a day.
Take a daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. Take your Omega 3’s and 6’s every day and a fiber supplement if necessary.
Of course, there are lots of benefits to activity/exercise, but in the case of Atkins, we believe more activity means better results, and getting to your goal, faster.
You know they want you to reach your goals. So talk it up, let the important people in your life know how you’re doing and feeling. And if you need some encouragement, don’t beat around the bush – just ask.
It’s a great idea to visit your healthcare professional and get a check up before you start Atkins – and a follow-up when you reach your goal weight. You might just be amazed at how much healthier you’ve gotten.
Okay, ready for the details?
In Pre-Maintenance, you add 10 daily Net Carbs per week – The Power of 10 makes it easy. These foods, in these portion sizes, all equal about 10 grams of Net Carbs – remember, total carbs minus fiber.
Have fun. We know you will.
The Power of 10
| Starchy Vegetables* | Serving Size | Net Carbs |
|---|---|---|
| Acorn Squash | ½ cup | 10.0 |
| Carrots | ¾ cup | 10.2 |
| White Potatoes | ½ cup | 13.9 |
| Yams | ½ cooked | 9.6 |
| Legumes* | Serving Size | Net Carbs |
|---|---|---|
| Black Beans | ½ cup | 12.9 |
| Chickpeas | ½ cup | 16.2 |
| Great Northern Beans | ½ cup | 12.5 |
| Kidney Beans | ½ cup | 11.6 |
| Lentils | ½ cup | 12.1 |
| Lima Beans | ½ cup | 14.2 |
| Navy Beans | ½ cup | 18.1 |
| Pinto Beans | ½ cup | 11.0 |
| Fruit | Serving Size | Net Carbs |
|---|---|---|
| Apple | ½ of whole | 8.7 |
| Banana | 1 small | 21.2 |
| Cherries | ¼ cup | 4.2 |
| Grapefruit | ½ of whole | 7.9 |
| Grapes | ¼ cup | 7.1 |
| Guava | 1 medium | 5.8 |
| Kiwi | 1 | 8.7 |
| Mango | ¼ cup | 6.3 |
| Peach | 1 whole | 8.9 |
| Plum | 1 whole | 7.6 |
| Watermelon | ½ cup | 5.2 |
| Grains* | Serving Size | Net Carbs |
|---|---|---|
| Oatmeal | ½ cup | 10.6 |
| Pasta (whole wheat) | ¼ cup | 8.3 |
| Rice (brown) | ¼ cup | 10.3 |
* All figures reflect if the vegetable, legume, or grain is cooked.
During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track.
In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus fiber).
| Dairy | Serving Size | Net Carbs |
|---|---|---|
| Cottage cheese 1% | ¾ cup | 4.7 |
| Heavy cream | ¾ cup | 4.8 |
| Mozzarella cheese | 5 ounces | 3.0 |
| Ricotta cheese | ¾ cup | 5.7 |
| Ricotta cheese | ¾ cup | 5.7 |
| Nuts and Seeds | Serving Size | Net Carbs |
|---|---|---|
| Almonds | 30 nuts | 5.2 |
| Brazil nuts | 10 nuts | 4.0 |
| Cashews | 9 nuts | 4.4 |
| Hulled sunflower seeds | 6 tablespoons | 5.0 |
| Macadamias | 12 nuts | 4.0 |
| Pecans | 10 halves | 3.0 |
| Pistachios | 50 nuts | 5.0 |
| Walnuts | 14 nuts | 5.0 |
| Fruits | Serving Size | Net Carbs |
|---|---|---|
| Blueberries (fresh) | ¼ cup | 5.1 |
| Cantaloupe or honeydew | ¼ cup | 3.5 |
| Raspberries (fresh) | ¼ cup | 3.6 |
| Strawberries (fresh) | ¼ cup | 2.6 |
| Juices | Serving Size | Net Carbs |
|---|---|---|
| Lemon juice | ¼ cup | 5.2 |
| Lime juice | ¼ cup | 5.6 |
| Tomato juice | ¼ cup | 4.9 |
Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and go – just note the serving size, and subtract fiber from total carbs to get Net Carbs.
And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.
All fish including:
All fowl including:
All shellfish including:
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.
All Eggs including:
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Cheese including:
| Type | Serving Size | Net Carbs |
|---|---|---|
| Blue cheeses | 1 oz | 0.7 |
| Cheddar | ½ cup | 0.0 |
| Cow, sheep and goat | 1 oz | 0.3 |
| Cream cheese | 1 oz | 0.8 |
| Feta | 1 oz | 1.2 |
| Gouda | 1 oz | 0.6 |
| Mozzarella | 1 oz | 0.6 |
| Parmesan | 1 tbs | 0.2 |
| Swiss | 1 oz | 1.0 |
Vegetables:
You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.
1 cup is equal to approximately the size of a baseball
| Vegetable | Serving Size/Prep | Net Carbs |
|---|---|---|
| Alfalfa sprouts | 1 cup/raw | 0.4 |
| Argula | ½ cup/raw | 0.2 |
| Bok choy | 1 cup/raw | 0.8 |
| Celery | 1 stalk | 0.8 |
| Chicory Greens | ½ cup/raw | 0.6 |
| Chives | 1 tablespoon | 0.1 |
| Cucumber | ½ cup | 1.0 |
| Daikon | ½ cup | 1.0 |
| Endive | ½ cup | 0.0 |
| Escarole | ½ cup | 0.0 |
| Fennel | 1 cup | 3.6 |
| Jicama | ½ cup | 2.5 |
| Lettuce Iceberg | ½ cup | 0.1 |
| Mushrooms | ½ cup | 1.2 |
| Parsley | 1 tablespoon | 0.1 |
| Peppers | ½ cup/raw | 2.3 |
| Radicchio | ½ cup/raw | 0.7 |
| Radishes | 10/raw | 0.9 |
| Romaine lettuce | ½ cup | 0.2 |
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.
| Vegetable | Serving Size/ Prep | Net Carbs |
|---|---|---|
| Artichoke | ¼ of medium/boiled | 4.0 |
| Asparagus | 6 spears/boiled | 2.4 |
| Artichoke hearts | 1 canned in water | 1.0 |
| Avocadoes | 1 whole/raw | 3.5 |
| Bamboo shoots | 1 cup/boiled | 1.1 |
| Broccoli boiled | ½ cup | 1.6 |
| Broccoli raw | ½ cup | 1.0 |
| Broccoli rabe | 1 ounce | 1.3 |
| Broccoflower | ½ cup | 1.4 |
| Brussels sprouts | ¼ cup boiled | 2.4 |
| Cabbage | ½ cup boiled or raw | 2.0 |
| Cauliflower | ½ cup boiled or raw | 1.0 |
| Chard | ½ cup swiss/boiled | 1.8 |
| Collard greens | ½ cup boiled | 4.2 |
| Eggplant | ½ cup boiled/raw | 1.8 |
| Hearts of palm | 1 heart | 0.7 |
| Kale | ½ cup | 2.4 |
| Kohlrabi | ½ cup | 4.6 |
| Leeks | ¼ cup boiled | 1.7 |
| Okra | ½ cup boiled/raw | 2.4 |
| Olives green | 5 | 2.5 |
| Olives black | 5 | 0.7 |
| Onion | ¼ cup raw | 2.8 |
| Pumpkin | ¼ cup boiled | 2.4 |
| Rhubarb | ½ cup unsweetened | 1.7 |
| Sauerkraut | ½ cup canned/drained | 1.2 |
| Peas | ½ cup edible podded | 3.4 |
| Spaghetti squash | ½ cup boiled | 2.0 |
| Spinach | ½ cup raw | 0.2 |
| Summer squash | ½ cup boiled | 2.0 |
| Tomato | 1 raw | 4.3 |
| Turnips | ½ cup boiled | 2.2 |
| Water chestnuts | ½ cup canned | 6.9 |
| Zucchini | ½ cup sautéed | 2.0 |
| Salad Garnishes | ||
| Crumbled bacon | 3 slices | 0.0 |
| Diced hard-boiled egg | 1 egg | 0.0 |
| Grated cheeses | (see above carb counts) | |
|
Herbs and Spices (make sure they contain no added sugar) | ||
| Basil | 1 tbs | 0.0 |
| Cayenne pepper | 1 tbs | 0.0 |
| Cilantro | 1 tbs | 0.0 |
| Dill | 1 tbs | 0.0 |
| Garlic | 1 clove | 0.9 |
| Ginger | 1 tbs sliced root | 0.8 |
| Oregano | 1 tbs | 0.0 |
| Pepper | 1 tbs | 0.0 |
| Rosemary | 1 tbs | 0.0 |
| Sage | 1 tbs | 0.0 |
| Tarragon | 1 tbs | 0.0 |
| Sautéed mushrooms | ½ cup | 1.0 |
| Sour cream | 2 tbs | 1.2 |
|
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving) | ||
| Blue Cheese | 2 tbs | 2.3 |
| Caesar | 2 tbs | 0.5 |
| Italian | 2 tbs | 3.0 |
| Lemon juice | 2 tbs | 2.8 |
| Oil and vinegar | 2 tbs | 1.0 |
| Ranch | 2 tbs | 1.4 |
Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
Artificial Sweeteners
Beverages
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction phase.
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.
Many people wonder what sort of things they can eat on a low-carb plan. This is a list of food that is low/lower in carbs for you to use as a rough guideline. For complete info, you MUST check with the plan you are following.
Portion size is important!
