How to Fashion a Food Plan from the Acceptable Foods List

During Induction and the other weight loss phases of Atkins, you will be consuming the types of foods and beverages aforementioned. Quality counts! Always aim for unprocessed natural foods and select the freshest produce you can find. If possible, purchase organic meats and dairy products.

Now that you know what foods you can eat, a meal plan should leap out at you. You should instantly see that for breakfast a ham, cheese and mushroom omelette, or nitratefree bacon and scrambled eggs, or slices of smoked salmon wrapped around cream cheese would start off the day on the right note.

For lunch, the typical chef's salad with chicken, nitratefree ham, cheese and hard-boiled egg on a bed of greens, covered with a creamy garlic dressing, will qualify, as will a cheeseburger without the bun. (Avoid ketchup, which contains sugar.) Or maybe a chicken Caesar salad (skip the croutons) or a scoop of homemade tuna or chicken salad.

Base your dinners around your favorite protein main courses-lamb chops, poached salmon, roast chicken, filet mignon, buttered lobster tails, seafood mixed grill or whatever you fancy-plus a salad. You might even have an appetizer such as shrimp cocktail with a mustard and mayonnaise sauce (cocktail sauce has carbohydrates), pate or steamed clams in garlic butter. And for dessert, have assorted cheeses or flavored gelatin made with sucralose and topped with whipped heavy cream.

You are more likely to enjoy gourmet meals doing Atkins than on the low-fat diets that still wearily make the rounds. But, for the moment, I merely want to introduce you to the notion that gourmet dining will be yours once you master all the possibilities offered by a nutritional plan that allows an intelligent and reasonable use of high-fat ingredients, including butter. Here and now, your attention should be totally focused on whether you feel you are in control of your eating and whether you feel healthy. Remember, during Induction my intention is to make you realize it is possible to be liberated from constant food cravings aggravated by unstable blood sugar. When you experience this liberation-and most significantly overweight people do-try to savor it. Notice how different it makes you feel. And remember it's something you can enjoy only on a controlled carbohydrate eating plan.

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