Atkins Phase 1 Meal Plan
Four Phases of Atkins Phase 1, Induction 20 grams of Net Carbs (total carbs minus fiber) per day Phase 2, Ongoing Weight Loss (OWL) Each week or several weeks, add 5 daily grams of Net Carbs, as long as weight loss continues Phase 3, Pre-Maintenance Every week or several weeks, add 10 daily grams of Net.
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Fish and Meat. These are protein-rich food items, but low in carbohydrate nutrient. While adopting this diet program, you should incorporate Sardines, Salmon, Eggs, Crabmeat, Clams etc. Remember to choose meat that contains omega-3 fatty acids and lesser carbohydrates. You can refer to the carb counter food list to know about the permitted.
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1. Three-Style Chicken Breast For a quick and satisfying Atkins Phase 1 breakfast, try this Three-Style Chicken Breast recipe. @happy_lean Start by grilling one chicken breast seasoned with salt and black pepper, another with garlic, and a third marinated in lime and parsley.
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Phase 1 is the most restrictive phase, when you eliminate almost all carbohydrates during the first two weeks of the diet. That means saying goodbye (for now) to most fruits, dairy, legumes, juices, whole grains and starchy vegetables.
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in each phase. For more in-depth information on each phase, go to atkins.com. ATKINS 20 ® FOUNDATION VEGETABLES, PROTEINS, HEALTHY FATS AND MOST CHEESES NUTS OR SEEDS BERRIES, CHERRIES OR MELON WHOLE MILK, GREEK YOGURT, RICOTTA OR COTTAGE CHEESE LEGUMES TOMATO JUICE ADDITIONAL FRUITS STARCHY VEGETABLES WHOLE GRAINS PHASE 1 PHASE 2 PHASE 3.
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Drizzle with 1 tbsp extra virgin olive oil Snack Atkins snack 1 Pepperoni stick Atkins snack 2 tbsp cream cheese spread into a celery stalk ½ tin tuna mixed with full fat mayonnaise on a romaine leaf 'wrap' Atkins snack 1 slice ham wrapped up with a cheese slice Dinner 115g salmon baked in foil and topped with 1 tbsp butter & 1 tsp parsley.
Atkins Phase 1 Acceptable Food List
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During Phase 1, your main focus will be on limiting the amount of carbs you eat. By doing this, your body will learn to switch its main fuel source from carbs to fat - this is a completely natural way of losing weight. Within this first phase, you should try to aim for your daily macros to amount to 70% fat, 25% protein, and 5% good carbs.
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Significantly drop your daily Net Carb intake to an average of 20 grams (no less than 18 and no more than 22) of Net Carbs, the level at which almost anyone begins to burn primarily fat. The Atkins 20® Induction Phase 1 is focused on reducing carb consumption to kick start your fat burning metabolism. Learn how to start a low carb diet today.
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9. Ground Beef. Ground beef is a high-protein food that's low in carbs and perfect for Atkins Diet Phase 1. You can use it to make burgers, meatballs, or meatloaf. You can also sauté it with vegetables for a quick and easy meal. 10. Zucchini. Zucchini is a low-carb vegetable that's high in fiber and nutrients.
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Phase One. Induction is a brief, jump-start phase that triggers your body to predominantly burn fats. As you reduce carbs, your body will be prompted to use fat for fuel, resulting in weight loss from this fat-burning metabolism. Induction lasts 14 days, after which you should see significant results. Beginning with Induction is your choice.
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The Atkins approved list of low carb foods for Atkins 20®, Phase 1 is also a helpful resource for choosing the right foods and portion sizes. Example of Low Carb Shopping List. This low carb grocery list is meant to get you started. For a complete list of foods permitted during Phase 1 of Atkins, use this chart. Produce
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Goal of Phase One During Induction, it is important to significantly drop your daily net carb intake to an average of 20 grams (no less than 18 and no more than 22). At this intake level, almost anyone begins to burn fat as their primary energy source.
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Phase 1 guidelines. To start your low carb diet, there are a few rules you need to stick to. Eat 3 regular sized meals a day or 4-5 smaller meals. Don't skip meals or go for longer than 6 hours during the day without eating. Eat at least 115-175 grams of protein-rich food for every meal (up to 225g for taller men)
Atkins Phase 1 Acceptable Food List. Make sure you take this with you shopping,
What are the phases of the Atkins diet? Phase 1. There is an initial phase 1 induction phase to the diet, lasting about two weeks. During this phase, protein foods such as meat and fish are eaten freely. Carbohydrates are restricted to 20 grams (or fewer) per day. If this is very difficult to manage, a higher intake could be the.
