Atkins Diet ATKINS DIET  Low Carb Weight Loss Plan - The Power of 10. The following portions each contain (low carb) roughly 10 grams of carbohydrates. These low carb acceptable food groups are arranged in the general order in which they should be added.

ATKINS DIET  The Power of Ten

The following portions each contain roughly 10 grams of carbohydrates. Food groups are arranged in the general order in which they should be added.

NUTS

• 60 g Almonds
  
• 30 g Cashews
  
• 60 g Hazelnuts
  
• 60 g Macadamias
  
• 60 g Roasted Shelled Peanuts
  
• 90 g Pecans
  
• 50 g Pine Nuts
  
• 35 g Pistachios
  
• 80 g Walnuts
  
• 60 g Pumpkin Seed
  
• 55 g Sesame Seeds
  
• 60 g Sunflower Seeds

STARCHY VEGGIES

• 75 g Carrots
  
• 230 g Winter Squash
  
• 60 g Yams Or Sweet Potatoes
  
• 230 g Peas
  
• 240 g Beets
  
• 90 g Parsnips
  
• 60 g White Potatoes

LEGUMES

• 23 g Lentils
  
• 60 g Kidney Beans
  
• 60 g Black Beans
  
• 60 g Haricot Beans
  
• 55 g Chickpeas
  
• 60 g Broad Beans
  
• 60 g Pinto Beans

FRUITS

• ½ Apple
  
• 12 Cherries
  
• 1 Peach
  
• 12 Grapes
  
• 110 g Strawberries
  
• ½ Grapefruit
  
• 180 g Cantaloupe Melon
  
• 1 Kiwi
  
• 230 g Fruit Cocktail Canned In Water
  
• 1 Plum
  
• 1/3 Banana
  
• 1 Guava
  
• 1/3 Mango

GRAINS

• 40 g Long Grain Brown Rice
  
• 80 g Porridge
  
• 100 g Sweet corn
  
• 1 Slice Whole meal Bread
  
• 40 g Barley
  
• 30 g Spinach Pasta

***All Figures Are For Cooked Veggies, Starches and Legumes.

 

KEY POINTS

1. The key to success on pre maintenance is advancing slowly, losing less than a pound a week for 2-3 months.
   
2. Nothing will have a more significant effect on reducing your long term risks for cardiovascular disease, hypertension and diabetes than maintaining a healthy weight.
   
3. Increase daily carb intake by 10 grams per week so long as you continue to lose weight, adding new foods slowly and carefully.
   
4. The line between gaining, maintaining and losing is a thin one and you may have to play with your CCLL and CCLM for a while to understand what your body can handle.

 

 

Next: ATKINS DIET  Lifetime Maintenance > > >