Food and recipes to the Atkins diet

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40829223-Atkins-dietAtkins diet menus

The Atkins diet is one of the recognized protein diets worldwide. While it is considered a restrictive diet has many followers who have become a very popular diet. If you want to know more about this diet, food, recipes and menus that make it up you can not miss this article.

How and when the Atkins diet originate?

The Atkins diet is a diet designed by Dr. Robert Coleman cardiologist Atkins. According to the observations made by that Dr., patients who performed a conventional diet did not lose weight, so she decided to design a diet low in carbohydrates and high in protein. This diet spread in the 70s, becoming a best seller, but was well made popular approval, he did not succeed with the scientific community.

Now that you know more in detail the beginnings of the Atkins diet, I will detail what foods that integrate and recipes that can be prepared with them are.

Foods allowed by the Atkins diet phase

Before detailing what these foods are, it is important that you consider the consumption of such foods varies in each of the phases of the diet.

Food for Phase 1 (During this phase can consume between 12 to 15 g. Of carbohydrates).

Fish: herring, salmon, sardines, tuna, flounder and trout.
Seafood: clams, crab, mussels, oysters, prawns and squid.
Poultry: Chicken, chicken, duck, pheasant, turkey and quail.
Red meat: lamb, pork, veal, ham, venison and beef.
Cheese: Parmesan, Swiss, gouda, blue and cheddar, among others.
Vegetables: Arugula, cabbage, celery, chives, cucumber, chicory, alfalfa sprouts, fennel, peppers, parsley, artichoke, asparagus, avocado, broccoli, turnips, leeks, spinach, tomatoes, peas, green olives, black olives and lettuce.
Spices: basil, garlic, oregano, sage, tarragon, rosemary, cilantro, dill and ginger.
Food for Phase 2

Dairy products: cottage cheese, cream, mozzarella cheese, ricotta cheese.
Nuts and seeds: Cashews, pecans, pistachios, walnuts, almonds, sunflower seeds.
Fruits: blueberries, cantaloupe, raspberries and strawberries.
Juices: lemon juice, lime juice, tomato juice.
Food for Phase 3 and Phase 4

Starchy vegetables: pumpkin, carrots, sweet potatoes, potatoes.
Legumes: black beans, chickpeas, white beans.
Fruits: apple, banana, grapes, grapefruit, kiwi, mango, peach, plum, watermelon, guava.
Grains: oats, wholemeal pasta and brown rice.
With these foods you can prepare different recipes appropriate for the Atkins diet.

Recipes that you can include in the Atkins diet

Mediterranean fish.
Terrine of fish and cooked vegetables.
Chicken vinaigrette.
Broccoli omelet.
Bread low calorie meat.
To give you a sample menu of the Atkins diet, I will take food from the first stage or Phase 1.

Example of Phase 1 of the Atkins diet

Breakfast: A spinach omelet, a portion of Parmesan cheese.
Mid Morning: 1 cup celery sticks
Lunch: A serving of chicken salad with tomato, cucumber, fennel and alfalfa sprouts.
Snack: two slices of cooked ham naturally.
Dinner: A serving of salmon with salad of lettuce, pea and artichoke.
If you consider the foods allowed each phase can prepare the menu yourself. Remember that this diet is restrictive and should do it for too long to avoid possible complications.

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