21.Sep.2012 Sample Low Carbohydrate Diet, Sample Atkins Diet

Sample Low Carbohydrate Diet
Jump Start Your Weight Loss



A sample low carbohydrate diet consists of meat, eggs, poultry, fish and non-starchy vegetables. It excludes or limits most starchy vegetables, fruits, sweets, grains, beans, breads and pastas. Some low-carb diet plans do allow fruits, vegetables and whole grains. You will typically eat 20 to 75 grams of carbohydrates in a low carbohydrate diet.

Low Carbohydrate Diet from the Atkins Diet:

The Induction Phase diet menus contain no more than 20 grams of net carbs per day.
Breakfast: Egg omelet with tomato, avocado and ham

Lunch: 
Mixed salad with grilled chicken

Dinner:
 Grilled Sirloin Steak, Grilled Asparagus, Ceasar salad, 
Gelatin dessert made with sucralose

Snack:
 Celery with cream cheese

The Ongoing Weight Loss Phase contains no more than 45 grams of net carbs per day.

Breakfast: Two eggs with tomato slices, two pieces of nitrate-free sausage

Lunch: 
Turkey burger with cheese and salsa, 
Cabbage cole slaw.

Dinner:
 Lemon Pork Chops
Sautéed spinach with tomatoes, 
1 slice whole wheat toast.

Snack:
 Olives and cheese cubes

The Pre-Maintenance Phase contains no more than 60 grams of net carbs per day.

Breakfast:
Waffle with sugar free syrup and peaches.

Lunch:
 Vegetable soup
Ham and cheese on whole wheat toast.

Dinner: 
Grilled white fish
, Sauteed green beans, 
Spinach and tomato salad
, Flan with strawberries

Snack:
 Two Chocolate Brownies

The Lifetime Maintenance phase contains no more than 75 grams of net carbs per day.

Breakfast: 
Two slices whole grain toast
1 grilled tomato

Lunch:
 Vegetable soup, 
Tuna salad over mixed greens

Dinner: 
Roasted Chicken 
Wild rice with mushrooms, 
Mixed roasted vegetables
, Baked apple with cream cheese

Snack:
 Cantaloupe melon

A sample low carbohydrate diet can be used to help kick-start your weight loss. Do your research and contact your doctor before trying any new diet plan.


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