So, are you in search of 'Atkins meal plan for 7 days' which helps you to lose weight, if your answer is yes then you are in the right place.
The Atkins diet plan is a low carb diet which restricts dieters from eating high carb food ingredients.
Eating food ingredients which contain less amount of carbohydrates will help you to lose body fat in a fast and easy manner.
Most of my clients who follow Atkins meal plan have reported to me that they lose 3 kg to 3.5 kg weight in the first week and after a few weeks the process of weight loss becomes slow.
Atkins meal plan is easy to follow and the best part is, you can eat as much protein as you can.
So, the Atkins diet plan is great for weight loss but have you ever wondered who introduced this amazing plan ?
Dr. Robert Coleman Atkins is known as the founder or inventor of Atkins meal plan.
In this article, I am going to provide you with the best Atkins meal plan for different phases (from phases one to four).
Table Of Contents
Phases in atkins meal plan
Generally, atkins plan is divided into four phases.
Each phase has a limit on daily intake of Carbohydrate and When you shift from one phase to another, per day consumption of carbohydrates increases simultaneously.
So let's talk about each phase in detail.
Phase 1
In the first week of phase one you can lose 3.5 kg 4 kg body weight, this happened due to sudden decrease in consumption of carbohydrates.
In Phase one, you are permitted to eat 20 grams of Carbohydrates per day.
After spending a month in this phase you can move toward Phase two.
Phase 2
It is a weight loss part where you can lose a lot of ugly body fat.
In the second phase, your daily consumption amount of carbohydrates increased from 20 grams per day to 30 grams per day.
You can include some amount of starchy vegetables and some nuts in your diet.
When you are just a few kgs away from your desired weight or weight loss goal, then you can shift from phase two to phase three.
Phase 3
Phase three is also known as the pre maintenance part.
In the third phase, your daily carbohydrate consumption is increased from 30 grams to per day to 40 grams per day.
You can also include some amount of butter and some cheesy items in your diet to slow down the ongoing weight loss process.
Once you achieved your desired weight then spent a month more in phase 3 and then move towards the last phase.
Phase 4
In the last phase you have to maintain your weight for the lifetime.
You can consume up to 120 grams of Carbohydrates per day.
You can include a wide range of food items such as potatoes, burgers and some other in your diet while maintaining your daily carbohydrate consumption limit.
Atkins meal plan for Phase one and two (Atkins 20)
Atkins diet for Phase one and two is designed with respect to daily consumption limit of carbohydrates.
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Food to eat during Atkins 20 (phase 1 and phase 2)
There are some restrictions on eating food items in phases one and two but, it doesn't mean you have to live on air.
There are lots of healthy, tasty and nutritious foods which you can eat.
Here is a list of food which you can eat during Atkins 20.
● Less starchy vegetables such as broccoli, cabbage, cucumber and spinach.
These vegetables are healthy and tasty too.
Cut cucumber properly and add a Pinch of black salt into it, your tasty and non starchy snack is ready to eat.
● You should not have to use vegetable oils as they consist of various fat
Use olive oil or butter
● Eat lots of eggs, fish, chicken and other meat because they are a very good source of protein and fibre.
● you can also add a little bit of cheese into your diet.
Atkins meal plan for Phase 3 (Atkins 40)
Congrats, you are promoted to phase 3
As the name suggests, you can eat 40 grams of Carbohydrates per day.
In this you can add some more food items in your diet plan such as some cereals and nuts.
Main motive behind this phase is to slow down the ongoing weight loss process.
So, let's start with the meal plan.
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Food items to eat during Atkins 40 (phase 3)
In Atkins 40, you can eat lots of healthy and delicious food items while maintaining the limit of 40 grams of Carbohydrates per day.
So, here's a list of food items which you can eat during Atkins 40.
● You can eat some starchy vegetables like potatoes.
● Eat healthy and nutritious nuts and seeds like almond and walnut.
● You can also eat fruits and whole grains items like wheat and rice.
Atkins meal plan for phase 4 (Atkins 100)
If you start following Atkins 100 meal plan, it means now you have achieved your desired weight or weight loss goal.
In Atkins 100, you have to maintain your weight for lifetime.
So, here's a sample 7 days meal plan for Atkins 100.
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Food to eat during Atkins 100
In Atkins 100 you can eat whatever you want but make sure your daily carbohydrate consumption should not exceed that hundred grams or 120 grams.
Try to avoid refined and processed food items because they contain lots of carbohydrates.
You can also take some weight loss morning drinks which will definitely add some values in achieving your weight loss goals.
Points to remember while following Atkins diet
Make discipline in your diet
Remember, do not exceed the maximum limit of carbohydrate consumption.
Follow a diet plan with dedication to see better results.
You can also do some exercises to lose weight in order to increase the efficiency of your diet plan.
Measure your weight only once a week.
Bottom lines
'Atkins meal plan for 7 days' ,This term is easy to search on any search engine but it will work only when you give your 100% dedication.
Your satisfaction is my reward.
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