Introduction in the Atkins Diet
About the Atkins diet I would like to write two articles. One, today, about the four phases of this diet, and the second one, tomorrow, about the advantages and disadvantages of Atkins diet. Afterward it’s up to you if you choose to follow this diet or not.
Phase I, called “induction” limits carbohydrates to 20 grams per day, although we generally consume about 300 grams. Consequently, you will definitely give away the fizzy drinks, chocolate, pastries, biscuits, and generally all types of sweets. You have to remove from your diet: bread, rice, potatoes, pasta, and approximately 90% of vegetables sauces, most fruits and milk. The only food that you can eat is made of: red meat and chicken breast, eggs, fish, cheese, cream, butter or mayonnaise. This early phase lasts for two weeks and helps the body make the transition from burning carbohydrates to burning fat. In the first stage you will lose weight from 3-10 kilograms.
Phase II will allow increased intake of carbohydrates by 5 grams a week, but the consumption of bread, pasta, potatoes, rice or sweets is still banned. In this phase, you should lose about two kilograms per week.
Phase III should begin when you reached an optimal weight and you only want to lose up to 5 kilos. In this stage, you are allowed increased intake of carbohydrates to 10 grams per day, for a week and get off between one half and one kg per week.
The fourth phase never ends :), because it aims at maintaining the ideal weight for the rest of life. Has one basic rule, namely the consumption of carbohydrate in the limit of 90 grams / day.
It will be much easier for you if you seek on the official web site the recipes you like. I selected a recipe called “Beef Stroganoff” that is recommended in the first phase.
- 1 1/4 pounds skirt steak or beef tenderloin, cut into 2 x 1 strips
- salt and pepper
- 2 tablespoons canola oil
- 1 tablespoon butter
- 1/2 cup finely chopped Spanish onion
- 1 cup small white mushrooms
- 1/4 cup dry red wine
- 1 cup beef broth (not low sodium) or 3 tablespoons demi-glace mixed with 3/4 cup water
- 1/4 cup sour cream
- 1 teaspoon Dijon mustard)
Heat oven to warm setting. Sprinkle meat with salt and pepper. In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.