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Introduction to the Atkins Diet
Founded by Dr. Robert Atkins in 1972, the Atkins diet is a controlled carbohydrate lifestyle that takes dieters through four phases.
Founder: Dr. Robert Atkins, 1972
What: A controlled carb lifestyle
What You’ll Eat: A balance of healthy fats, proteins, and nutrient dense carbs
Timeline: Four phases
Phase 1: Induction
Restrict carbohydrate consumption to 20 grams each day, obtaining carbohydrate primarily from salad and other non-starchy vegetables.
Phase 2: Ongoing Weight Loss (OWL)
Add carbohydrate, in the form of nutrient-dense and fiber-rich foods, by increasing to 25 grams daily the first week, 30 grams daily the next week and so on until weight loss stops. Then subtract 5 grams of carbohydrate from daily intake so that sustained, moderate weight loss continues.
Phase 3: Pre-Maintenance
Make the transition from weight loss to weight maintenance by increasing the daily carbohydrate intake in 10-gram increments each week while still maintaining very gradual weight loss.
Phase 4: Lifetime Maintenance
Select from a wide variety of foods while controlling carbohydrate intake to ensure weight maintenance and a sense of well-being.
*All information from Atkins Nutritionals
Introduction to the South Beach Diet
Founded by Dr. Arthur Agatson in 2003, the South Beach Diet teaches how to balance the "right" fats and carbs in three phases.
Founder: Dr. Arthur Agatson, 2003
What: A diet that focuses on balancing the "right" fats and carbs
What you’ll eat: Lean cuts of meat, poultry, fish, shellfish, eggs, low-fat or fat-free cheese in the beginning; a later phase includes most fruits, some breads, pastas, and brown rice.
Timeline: Three phases
Phase 1: Banishing Your Cravings
Dieters eat three balanced meals a day that will include normal-size helpings of poultry, shellfish, meat, vegetables, eggs, cheese, and nuts. No fruit, bread, rice, potatoes, pasta or baked goods are allowed for first 14 days.
Phase 2: Reintroducing Carbs
Reintroduce carbs, but eat less of them.
Phase 3: A Diet for Life
Diet becomes a way of life as dieters continue to eat normal foods in more manageable portions.
*All information from South Beach Diet
low carb recipes
Asparagus, Canadian Bacon, and Cheese Frittata: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 20 minutes
Inactive Prep Time: 5 minutes
Cook Time: 15 minutes
Yield: 2 servings
5 large eggs
4 tablespoons freshly grated Parmesan
2 tablespoons milk
1/4 teaspoon freshly grated lemon zest
1 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
4 ounces medium asparagus stalks (about 8), woody stems trimmed, cut into 1/2-inch pieces
4 medium slices Canadian bacon (about 2 ounces), coarsely chopped
Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3 tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.
Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the asparagus and Canadian bacon, and cook until the asparagus is crisp-tender, about 4 minutes. Reduce heat to low, pour the egg mixture into the skillet, stirring gently to distribute the fillings evenly. Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes. Remove the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata under the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5 minutes before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges. Serve warm or room temperature.
Smoked Turkey Salad with Goat Cheese and Walnuts: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Yield: 2 servings
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1/2 teaspoon kosher salt, plus additional for seasoning
Freshly ground black pepper
3 tablespoons extra-virgin olive oil
5 cups mesclun salad greens (about 2 1/2 ounces)
1/4 fennel bulb, thinly sliced
6 ounces sliced smoked turkey breast, cut in thin strips
2 ounces goat cheese, crumbled (about 1/4 cup)
1/4 cup walnuts halves, toasted
Whisk the mustard, vinegar, 1/2 teaspoon salt, and pepper to taste in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth, slightly thick dressing.
Toss the salad greens with the fennel in a large bowl. Add the smoked turkey along with the goat cheese, and walnuts to the salad. Season with salt and pepper and toss with the dressing. Divide the salad among 2 plates and serve.
Broiled Tomatoes: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Inactive Prep Time: 30 minutes
Cook Time: 8 minutes
Yield: 2 servings
3 large plum tomatoes (about 12 ounces), halved lengthwise
3/4 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
3 tablespoons chopped fresh herbs, such as thyme, rosemary, oregano, or marjoram
1 tablespoon freshly grated Parmesan
Season tomatoes with the salt and place seed-side down on a rack or paper towel to drain for about 30 minutes. Blot dry with a paper towel.
Position an oven rack in the upper part of the oven and preheat the broiler. Line a broiler pan with foil. Place the tomato halves on the prepared pan, seed-side up, season with pepper to taste, drizzle with olive oil, and sprinkle herbs over the top. Broil until hot and the tops begin to brown, about 8 minutes.
Top with cheese and broil until cheese is melted, about 1 minute. Serve 3 halves per person.
Roasted Cauliflower: Low Carb
Recipe Summary
Difficulty: Easy
Prep Time: 5 minutes
Cook Time: 20 minutes
Yield: 2 servings
1/2 medium cauliflower (about 1/2 pound), leaves removed
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
Preheat oven to 450 degrees F.
Cut the cauliflower through the core into 6 wedges.
Lay cauliflower wedges on a baking sheet. Lightly brush both sides of the wedges with oil and season with salt and pepper to taste. Roast until the sides that touch the pan and the edges are golden brown, about 20 minutes. Serve 3 wedges per person.
Mixed Berry Salad: Low Carb
ifficulty: Easy
Prep Time: 15 minutes
Yield: 2 servings
This salad combines high fiber fruits with a little yogurt. Other high fiber fruits that could be used are apples, pears, blackberries, cherries, peaches, plums, and grapes.
2 tablespoons low-fat artificially sweetened fruit yogurt (try key-lime or lemon)
Juice of 1/2 lime (about 1 tablespoon)
1 tablespoon fresh mint leaves, torn
1 cup cubed cantaloupe
4 medium strawberries, stemmed and quartered
1/4 cup raspberries
1/4 cup blueberries
Whisk the yogurt, lime juice, and mint together in a medium bowl. Add the fruit and toss to combine. Serve.
Miso Glazed Eggplant: Low Carb
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 6 minutes
Yield: 2 servings
1 tablespoon white or yellow miso
1 teaspoon soy sauce
2 medium Asian eggplants (long, thin eggplants), about 4 ounces
Vegetable oil
Position an oven rack in the upper part of the oven and preheat the broiler. Line a pan with foil.
Whisk the miso and soy sauce together in a small bowl. Trim the eggplant stems and halve lengthwise. Lightly score a diamond-like pattern into the flesh of the eggplant. Put the eggplants, skin-side up on the prepared pan.
Broil the eggplants until the skin discolors, about 1 minute. Turn the eggplants over, lightly brush the top with oil, and broil until softened, about 4 minutes. Brush each eggplant half with the miso mixture and broil until the top is bubbling, about 1 minute. Serve.
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