How to Reduce Your Carbohydrate Intake Nutritionally With Dr. Atkins' Diet

I believe that reducing your carbohydrate intake will help you achieve your weight loss goals. In particular, my program restricts processed/refined carbohydrates such as high-sugar foods, breads, grains, pasta, cereal and starchy vegetables. Since these items make up more than 50 percent of the average American's diet, the plan requires a major change in eating habits. But if you stick with it, the results are excellent.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Nuts
• Sunflower Seeds
• Vegetables
• Vegetables

1. Eliminate all items that contain sugar or white flour. This includes most processed foods, breads, pasta, sweet drinks, candy and sugary cereals. Removing these foods will not deprive you of nutrients.

2. Remove all grains, fruits and dairy products (other than cheese, cream and butter) at the beginning of the diet. These foods are high in nutrients, but you will be taking supplements to make up for any nutritional loss.

3. Abstain from alcoholic beverages during the first phase of the program.

4. Eat nutrient-dense low carbohydrate fresh vegetables, and salad vegetables, up to 20 grams, at the beginning of the diet. This will provide you with many vitamins and minerals.

5. Eat nuts, seeds, berries. These foods are high in nutrients and low in carbohydrates.

6. Avoid overcooking vegetables. This removes many of the nutrients. Lightly steam them or stir fry for best nutritional value.

7. Take supplements as prescribed by the Atkins plan.

8. Add whole grains, fruit and starchy vegetables back in small amounts, as you move to the maintenance level of the diet.

9. Continue to avoid or only eat very limited amounts of sugary foods, white flour and processed junk foods. They will take up "carbohydrate space" and not provide the essential nutrients of more nutritious foods.

Tips & Warnings

• Decreasing carbohydrates should not create a health problem as long as you continue to eat the fresh produce that's prescribed as part of the diet. The most restrictive phase only lasts two weeks, and eating vegetables with high nutrient content, nuts, seeds and berries should provide you with proper nutrition. The diet also includes protein foods, and supplements (which are important to everyone for optimal health, according to the Atkins plan).
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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[SkinnyMamma]

on 5/1/2007 2 years ago I lost 70 pounds using the Atkins plan. I would like to point out that the author of this article did not specify (as Atkins did) that the drastic reduction in carbohydrate intake was temporary, and that the amount should be gradually increased until you maintain a steady weight. Thank you.