Dr Atkins Low Carb Diet

Dieting has a lot of effects and can be difficult if you lack the discipline and choice of food. Well no worries who more to provide the best remedies and diets than Dr Atkins. Dr Robert Coleman Atkins was an American cardiologist who was best known for his Diets and Recipes which require a close control of carbohydrate consumption and emphasizes fat and protein as a primary source of dietary calories.

The diet plan consists of 3 main diet plans:  

• The Atkins 20 (original keto diet) - this diet is a low keto diet meant for eating 20g net carbs per day, specialized for people who want to loss 40+ pounds and have a waist size of 35+ women and 40+ men. Suitable for pre diabetic or diabetic people.  
• The Atkin 40 (more flexible keto diet)- low carb diet plan based on portion control and eating 40g net carbs per day, If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, 
• The Atkin 100 (Low card lifestyle)- Based on portion control and eating 100 grams of net carbs per day, this plan is a great option if you want to maintain your current weight, are breastfeeding with the goal of maintaining your weight, or are pregnant.  

With Dr Atkins Low Carb you can enjoy a range of food that you choose from. From protein and veggies to pasta and potatoes, there is an extensive list of food to plan your meals around while still losing weight and feeling satisfied. Here are some recipes by Dr Atkins that you can try. 

KETO CHILI BOWL  

INGREDIENTS 

• 1 tablespoon Extra Virgin Olive Oil  
• 1 medium (2-1/2" diameter) Onions 
• 2 each Garlic, clove 
• 2 Jalapeno Peppers 
• 2 tablespoons Chili Powder 
• 1 1/2 teaspoons Cumin 
• 1/2 teaspoon Salt 
• 1/4 teaspoon Red or Cayenne Pepper 
• 1/4 teaspoon Black Pepper, ground 
• 1/8 teaspoon Cinnamon 
• 2 pounds Ground Beef (80% Lean / 20% Fat) 
• 1 14.5 ounces can Diced Tomato 
• 1 1/2 cups shredded Monterey Jack Cheese 

DIRECTIONS 

1. Heat broiler. In a deep 9 or 10-inch oven-proof skillet, heat olive oil over medium-high heat for 1 minute. 
2. Add chopped onion; cook until golden, about 3 minutes, stirring occasionally and reducing heat to medium if needed to prevent scorching. Add minced or pressed garlic and diced jalapeños; cook 30 seconds, stirring until fragrant. 
3. Add chili powder, cumin, salt, red pepper, black pepper, and cinnamon; stir to coat the vegetables. Add ground beef and cook until browned, about 6-10 minutes, stirring occasionally. Drain excess liquid from pan. 
4. Add tomatoes, and bring to a boil. Sprinkle cheese over top. Place 5 inches from heating element, and broil just until melted, 2-3 minutes. One serving is about 3/4 cup of chili. 

Note: for milder chili, remove the seeds and ribs of the jalapenos before dicing. 

KETO SPICE-RUBBED LAMB LOIN WITH CUCUMBER SALAD

INGREDIENTS 

• 1 1/2 tablespoons Coriander Seed 
• 1 tablespoon Onion Powder 
• 1 tablespoon Garlic Powder 
• 1 tablespoon Cumin 
• 1 teaspoon Chili Powder 
• 2 teaspoons Turmeric (Ground) 
• 1 teaspoon Nutmeg (Ground) 
• 24 ounce boneless, raw (yield after cooking) Lamb 
• 2 cup, pared, chopped Cucumber (Peeled) 
• 1/4 cup (8 fluid ounces) Plain Yogurt (Whole Milk) 
• 1 tablespoon chopped Scallions or Spring Onions 
• 1 serving Coconut Milk 
• 2 tablespoons Tap Water 

DIRECTIONS 

This dish uses lamb medallions cut from the loin. A dry marinade, also known as a dry rub, is an excellent way to add flavor to meat or poultry that will be grilled or roasted. Be sure to use unsweetened coconut milk. 
  

1. In a small bowl, thoroughly mix the coriander, onion powder, garlic powder, cumin, chili powder, turmeric, nutmeg, salt and black pepper. 
2. Trim all excess fat off the lamb medallions and rub them with the spice mixture. Marinate in a 9-inch by 13-inch baking dish in the refrigerator for at least 2 hours but no longer than overnight. 
3. Meanwhile prepare the salad. In a medium bowl, toss the cucumber with yogurt and scallions. Refrigerate until ready to serve. 
4. In a cast-iron skillet, heat the canola oil over medium-high heat. Remove the medallions from the marinade and cook for 2-3 minutes on each side, according to desired doneness. Remove from the skillet, set aside to cool for 5 minutes and then season with salt and pepper. Discard any excess oil in the pan, leaving any spices and bits of lamb stuck to the skillet. 
5. Meanwhile, combine the coconut milk and water in a small bowl. Using a spatula, scrape the spices and bits of lamb from the sides and bottom of the skillet. Add the coconut milk mixture and bring to a simmer, stirring to incorporate the pan scrapings. 
6. To serve, place one-quarter of the cucumber salad on each plate. Place one lamb medallion beside each salad and one-quarter of the coconut sauce over one. 

This recipe was created for Atkins by chef Simpson Wong. 

KETO SWEET & SPICY NUTS  

INGREDIENTS 

• 1 large Egg White 
• 1/2 cup, half Pecan Nuts 
• 1 fluid ounce Tap Water 
• 2 tablespoons Sucralose Based Sweetener (Sugar Substitute) 
• 1/4 teaspoon Salt 
• 1/4 teaspoon Black Pepper 
• 1/4 teaspoon Cumin 
• 1/4 teaspoon Cinnamon 
• 1/8 teaspoon Red or Cayenne Pepper 
• 1/2 cup, whole Almonds 
• 1/2 cup shelled (50 halves) English Walnuts 
• 1/2 cup, whole or half Macadamia Nuts 

DIRECTIONS 

1. Heat oven to 275°F. Line a baking sheet with aluminum foil; spray with nonstick cooking spray. 
2. In a large bowl, mix egg white, water, sugar substitute, salt, pepper, cumin, cinnamon and 1/8 tsp cayenne (or to taste). Add nuts; mix until evenly coated. 
3. Spread nuts in a single layer on prepared baking sheet. Bake 50 minutes to 1 hour until golden brown. 

CHILI SPICED TORTILLA WRAP 

INGREDIENTS 

• 3 tablespoons Organic High Fiber Coconut Flour 
• 3/4 teaspoon Chili Powder 
• 1 tablespoon Organic 100% Whole Ground Golden Flaxseed Meal 
• 1/8 teaspoon Salt 
• 1/2 cup Coconut Milk Unsweetened 
• 2 whites Egg White 
• 1 each Egg 
• 1/2 teaspoon Xylitol 
• 1 teaspoon Olive Oil 

DIRECTIONS 

1. Combine coconut flour, chili powder, flax meal, and salt in a small bowl.  Set aside.   
2. Whisk the egg whites, whole egg, coconut milk, and sugar substitute.  Add the flour mixture, mix to combine, then allow to sit for 5 minutes.  
3. Preheat an electric griddle to 350°F. Lightly brush the skillet with oil. Measure ¼ cup of batter onto the griddle, spreading out into a 5-inch tortilla shape, no more than 1/4 –inch thick. Cook for at least 7 minutes on the first side, until it can be flipped with a spatula without falling apart. Flip and cook for another 3 minutes, or until cooked through and beginning to brown on the edges. Repeat, brushing with oil between batches, until 4 tortilla wraps are made. 
4. Place cooked tortillas on a paper towel with a paper towel between each.  Eat while warm, or refrigerate for up to a week in an airtight container with paper towels between. Warm in a dry skillet over medium high for 30 seconds per side before serving. Alternatively, freeze for up to 3 months. One tortilla is one serving. 
5. No electric griddle? These can be made on the stove top. Heat a large non-stick skillet with 1 teaspoon of oil over medium-high heat. Reduce heat to medium, and using a 1/4 cup measure, pour batter into pan and spread out into a 5-inch tortilla shape.  Allow to cook for 3-5 minutes, until golden brown underneath and fully set on the top.  Flip over and cook 1-3 additional minutes.  Repeat for remaining 3 tortillas.  

Enjoy some delicious food while on your weight loss journey by using Dr Atkins recipes. For more recipes visit Dr Atkins website or buy his food book.