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Diet Chart For atkins

About Diet Chart Food Items To Limit Do's And Dont's Food Items You Can Easily Consume



The Atkins diet is a popular low-carbohydrate eating plan. It restricts carbs while emphasizing protein and fats. The purpose of the diet is to change your eating habits to help you lose weight and keep it off. It is known to be a healthy lifelong approach to eating, whether you want to lose weight, boost your energy levels or improve certain health problems, such as high blood pressure or metabolic syndrome. The main dietary focus of the Atkins diet is eating the right balance of carbohydrates, protein and fats for optimal weight loss and health. This diet doesn’t require calorie counting or portion control. It just requires you to track your carbs. The diet has a nutritional approach where the carbs are said to burn off the body’s fat stores, regulate your blood sugar and help you achieve optimal health without leaving you feeling hungry or deprived. Over time the diet helps you to identify your personal carbohydrate tolerance, the number of grams of net carbs you can eat each day without gaining or losing weight. It claims exercise is not vital for weight loss. However, it acknowledges that exercise can help maintain the weight, as well as other health benefits.

Diet Chart

Breakfast (8:00-8:30AM)1 cup strawberry smoothie + 1 cup cottage cheese + 5-6 tofu pakora
Mid-Meal (11:00-11:30AM)1 cup black beans soup + 1 cup sauteed vegetables (mushrooms, spinach, capsicum- with butter and olive oil)
Lunch (2:00-2:30PM)1 plate chicken salad with veggies (chicken breast) (onion, tomato, capsicum, mushrooms)
Evening (4:00-4:30PM)1 sliced cucumber
Dinner (8:00-8:30PM)1 cup creamy spinach soup with cottage cheese
Breakfast (8:00-8:30AM)1 cup blackberry smoothie + 1 cup soybean salad + 1 cup grilled cottage cheese
Mid-Meal (11:00-11:30AM)1 cup vegetable poha
Lunch (2:00-2:30PM)1 cup black chana salad (cucumber, tomato, spinach)
Evening (4:00-4:30PM)1 cup vegetable upma
Dinner (8:00-8:30PM)1 cup creamy mushroom soup with cottage cheese pakora
Breakfast (8:00-8:30AM)1 cup blueberry smoothie + 3 boiled eggs + 1 cup suteed veggies (capsicum, mushroom, tomato)
Mid-Meal (11:00-11:30AM)1 cup vegetable poha
Lunch (2:00-2:30PM)1 bowl fish stew + 1 cup brown rice
Evening (4:00-4:30PM)1 cup avocado smoothie
Dinner (8:00-8:30PM)1 cup creamy cauliflower soup
Breakfast (8:00-8:30AM)1 cheese omelette (2 eggs, 20 gm cheese, tomato, capsicum) + 1 portion cucumber lettuce salad with olive oil dressing
Mid-Meal (11:00-11:30AM)1 cup greek yogurt
Lunch (2:00-2:30PM)1 grilled chicken breat with green salad (cucumber, lettuce, capsicum, mushroom)
Evening (4:00-4:30PM)1 cup raspberry smoothie
Dinner (8:00-8:30PM)1 cup creamy chicken soup
Breakfast (8:00-8:30AM)1 cup soy milk + fish pakora + green salad (cucumber, tomamto, lettuce, capsicum, spinach)
Mid-Meal (11:00-11:30AM)1 cup Cooked broad beans salad
Lunch (2:00-2:30PM)1 cup grilled soy chaap with mint chutney
Evening (4:00-4:30PM)1 sliced cucumber
Dinner (8:00-8:30PM)1 cup creamy toamto soup
Breakfast (8:00-8:30AM)1 vegetable omelette (2 eggs) + 1 cup strawberry smoothie + 2 walnuts
Mid-Meal (11:00-11:30AM)1 cup kidney beans salad
Lunch (2:00-2:30PM)1 plate chicken salad with veggies (chicken breast) (onion, tomato, capsicum, mushrooms)
Evening (4:00-4:30PM)1 cup of chicken stew with garlic and pepper
Dinner (8:00-8:30PM)1 cup creamy broccoli soup
Breakfast (8:00-8:30AM)1 cup scrambled egg (2 eggs) + green salad (lettuce, capsicum, spinach) + 1 cup soy milk
Mid-Meal (11:00-11:30AM)1 cup Broccoli cream soup
Lunch (2:00-2:30PM)1 bowl fish stew + 1 cup brown rice
Evening (4:00-4:30PM)1 cup vegetable upma
Dinner (8:00-8:30PM)1 cup chicken stew

Food Items To Limit

  1. White Bread : Bread doesn’t need to be completely cut out of your diet, though—try Low-Carb Bread with only
    1. 8g net carbs per serving!
    2. Pasta : Just like white bread, regular pasta is another high carb food that will not fit into a low carb diet very easily.
    3. Sauces with Added Suagr : Tomato sauces often contain a lot of sugar not only because of the tomatoes themselves, but also because of added sugars.
    4. Cookies, candy and cakes : Having these sugar-laden treats around will not make staying on your low carb diet easy.
    5. Soft Drinks : Water is a healthy substitute, but if you want something with a little flavor, add a small amount of lemon juice.

Do's And Dont's

Do's and Dont's

  1. Do not count total carbs. On Atkins, you need to count Net Carbs, which are the grams of total carbs minus grams of fiber, which has virtually no impact on your blood sugar.
  2. Eat vegetables. Make sure you are eating 12 to 15 of your net carb grams in the form of foundation vegetables.
  3. Drink a lot of water. Eight daily cups is the standard recommendation, but the larger and more active you are, the more you need.
  4. Eat good amount of protein. Eat 4–6 ounces of protein at each meal, depending on your height and gender.
  5. Do not go salt free. Since Atkins is a naturally diuretic diet, you don’t need to avoid salt to minimize water retention.
  6. You need dietary fat to help stimulate the burning of body fat, and natural fats are fine when you control carb intake.
  7. Read package labels so you can avoid added sugars and other sneaky carbs. Just because a package says it’s low in calories doesn’t mean it’s low in carbs.
  8. Use only Atkins low-carb products. Most of these have been tested to ensure that the impact on your blood sugar is minimal.
  9. Weigh and measure yourself weekly or use weight averaging.
  10. Use a journal. You’ll be entering your weight and measurements weekly, but you will want to record your food intake and Net Carb count daily.

Food Items You Can Easily Consume

  1. Fish : Tuna, Salmon
  2. Meat : Chicken
  3. Eggs
  4. Fats & Oils : Butter, Mayonnaise, olive oil, vegetable oils
  5. Artificial Sweetners
  6. Beverages : Soda, Clear broth, Decaffeinated or regular coffee and tea, Diet soda, Herbal tea
  7. Cheese : cheddar, Gouda, Mozzarella
  8. Vegetables : Sprouts, radishes, button mushroom
  9. Salad Dressing : Red wine vinegar, caeser, lemon juice

Popular Questions & Answers

I am a 44 years old woman. I have a random blood sugar of 75 mg/dl. If I go on a keto diet will that worsen my condition? I also suffer from migraine and have heard one of the side effects of the diet is headache. Can I still go ahead with this diet?

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Keto diet is low in carbs and high in fat. This is always my personal suggestion to my every client. Follow things which you can follow in a long term such kinds of specific diet like atkins diet, GM diet, keto diet can't follow for a long period ...
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I am consuming zeptol cr 300 from childhood for seizures and I weight 74. 3 kg 3 day back my weight was 73 kg, I want to loose weight and get my tablet power to 100 instead of 300, can you help me with diet and exercise. Thanks.

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You can try modified atkins diet. It's a double edged sword which will help you to control seizures as well as to reduce weight. The Modified Atkins diet limits carbohydrates to 15 gms per day and emphasizes protein and fat intake for weight loss....

I aam 25 years old and weigh 86 kgs. I have started keto diet and I think I have entered ketosis too. Can you just kindly look into my diet and suggest any changes if needed

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Keto diet is a fad diet + Starvation which has no long term effect. Whatever weight loss you will achieve will come back in a few weeks / months. To lose weight permanently you have to make permanent changes in your diet. All such fancy diets like...
1 person found this helpful

My height is 5.8" and my weight is 98 kg ryt now, I want to reduce my weight by ketogenic diet. So how can I do it and wat r the procedures and amount of food dat I should take?

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Sensible balanced diet + Daily exercise is the only way to good health and fitness. 'Keto' diet. 'Atkins diet'.and similar diets are just gimmicks with no long term results. These are only good for conversations and to give yourself a false sense ...
1 person found this helpful

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Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
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Diploma In Diet & Nutrition
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