You may be wondering about the title, ” Indian Version of Atkins Diet “. But just because a thought originated in the west does not mean that it cannot be adopted in the east. Yes, of course, the east-west union needs to be customized as per regional preferences. Every business idea that flew from east to west or west to east underwent makeovers to suit the lifestyle needs of people in regions across the globe. This holds particularly true for extremely-personal lifestyle needs such as food & diet.
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Tastes differ from one region to another and hence, diet plans need to be altered accordingly to suit every dieter’s unique needs. In this article, we are going to discuss how we can give an Indian makeover to the western Atkins diet. We hope you will be able to enjoy your meals without having to compromise on your taste, with this Indian Version of Atkins Diet.
What is an Atkins Diet?
In Very simple terms, Atkins diet refers to a very low carbohydrate, high protein, and a high fiber diet. It Believes in the process of Ketogenesis.
- Basically, the insulin levels in the blood are directly proportional to the glucose levels in the blood of a non – diabetic person.
- Atkins diet is all about restricting carbs from your diet as well as providing the alternate source of fuel to the body in the form of protein and fiber.
- In the absence of adequate glucose, the body starts metabolizing fat stores from the body, thus facilitating weight loss.
Phases of the Atkins Diet plan:
Atkins diet has the following 4 phases that account from weight loss to weight maintenance after the program.
1. Induction Phase:
This phase continues for 2 weeks. During these 2 weeks, you are allowed to eat Low carb and high fiber foods like veggies. Foods that are high in fat as well as Foods that are high in protein. your total intake for carb should not exceed 20 grams per day. The sudden change in the routine will cause a rise in your metabolism and will kick start the weight loss process.
2. Balancing phase:
Once you are done with your induction phase (most people carry it on for more than 2 weeks), you can then start adding some fruits, more of low carb veggies as well as some protein through nuts in your diet. This phase is more about restoring your nutritional balance.
3. Fine Tuning phase:
This phase is to be initiated when you are roughly 4-5 kgs away from your actual goal / ideal weight. This phase involves adding more healthy and complex carbs to your diet routine. The pace of weight loss slows down during this phase. exercises are very important in this phase as this involves fine-tuning or in other words toning of your body muscles as well as getting into a good body shape.
4. Maintenance phase:
This phase involves eating a good quantity of healthy carbs. Basically, a nutritionally balanced diet that helps you in maintaining your lost weight.
A lot of people try to remain in the induction phase for a long period of time to be able to lose more weight . while there are others who do not go into many complexities and eat a lot of high protein foods along with lots of veggies and fruits right from phase 1. Basically, it all depends on what suits you more in terms of weight loss.
Indian Version of the Atkins diet for weight loss Ebook:
We now have a detailed 30-days diet chart on a high protein diet for weight loss. This Atkins diet weight loss book comprises of the 1-week menu of each phase of the Atkins diet. Following the diet for 30 days will help you lose 6- 8 kgs of weight in a month.
Food List to Consider for Indian Version Of Atkins Diet:
Here is a detailed list of foods that are allowed as well as foods that are to be avoided while following this Indian version of Atkins Diet.
| Foods to Avoid | Foods to Eat | ||
|---|---|---|---|
| Sugary fluids | Fruit juices, Cold drinks, Cream-based Milkshakes and Smoothies | Meats | Lean cuts of Chicken and Pork |
| Bakery items | Cakes, Pastries, Ice – creams, Candies | Fishes | Sardines, Trouts, and Salmon |
| Cereals | Wheat, Barley, Rice, | Dairy products | Eggs, Cheese, Milk, Yogurt, |
| Trans fats & Vegetable oils | All Hydrogenated fat, Cottonseed oil, Rice bran oil, soyabean oil, Canola oil | Nuts & seeds | Almonds, Walnuts, Sunflower seeds Flax seeds, |
| High Carb Veggies | Potato, Carrots, Turnips, Beetroot and Sweet Potatoes | Low Carb Veggies | Capsicum, spinach, Broccoli, cabbage, cucumber, lettuce Radish, cauliflower, Salad leaves |
| High Carb Fruits | Mango, Banana, Chikku, Custard apple, Grapes | Low carb Fruits | Berries |
Note:
A lot of websites That describe Atkins Diet ask you to restrict legumes and Milk in the induction phase of the Indian version of Atkins Diet. But I have been prescribing Legumes to my vegetarian clients. This helps in providing the client with more variety in the menu and more importantly, this helps in meeting the protein requirement of the individual.
You May be interested in reading our other weight loss diet plans:
- Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet )
- Indian Non Vegetarian GM Diet Plan for Weight Loss
- Liquid Diet Plan for Weight loss and Detoxification
- Low Carb Diet for Weight Loss
- Indian diet plan for weight loss (1200 calorie)
The Indian version of Atkins diet Plan :
Mentioned below is an Indian version of Atkins Diet Plan
| Early Morning | Warm water with lemon + 4 soaked almonds + 1 tsp Roasted flax seeds |
| Breakfast 9.00 Am | (choose any 1 option from the below-mentioned menu )* Egg
OR* Milk products
OR *Legumes / Pulses
|
| Mid-morning Around 11.30 Am | 1 cup Green Tea OR protein shake OR plain milk (especially if you are a vegetarian) + 1 tsp roasted flax seeds + 2 tablespoon sunflower seeds |
| Lunch (Around 1.30 PM ) | Soups: (Choose any one option)
Salads: (Choose any one option)
The main course: (choose any item based on your preferences and likes from the below-mentioned menu ) * Non – vegetarian options
OR* Vegetarian Options
|
| Post Lunch | 1 cup cinnamon Tea OR Green tea OR warm water with lemon |
| Evening 4.00 pm | Choose Anyone option
|
| Dinner 7.30 – 8.00 PM | Choose your options from Lunch Menu |
| Post Dinner | Warm water with lemon |
Note:
I may have altered or modified this sample menu of the Indian version of Atkins diet in order to maintain the nutritional requirement of an average Indian individual. Also, i have noted from my experience of over 10 years, This Indian version of Atkins diet works much better when followed with an intensive exercise/workout routine. those who follow this diet without any exercises may not benefit much.
Indian Version of Atkins Diet for Non-Vegetarians:
Indians, who love non-vegetarian foods, commonly feast on eggs, chicken, and fish and luckily, the Indian version of Atkins diet allows for the intake of all the three delicious non-vegetarian items. Fish and chicken have a negligible amount of carbohydrates and eggs are rich in healthy fats. This is what makes Atkins Indian diet a party menu for non-vegetarians. Choose a healthy as well as tasty platter. Omelets, fish fillets, or Tandoori chicken- and you are right on track. Happily!
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Indian Version of Atkins Diet for Vegetarians:
Atkins diet allows for the intake of low-carb veggies and Indian menu has a lot of low-carb yet tasty vegetables to offer to us. We are listing vegetables that have less than 4 grams carbohydrates per 100 grams of vegetables.
Cauliflower, Cabbage, Broccoli:
These vegetables of the cauliflower family perfectly uphold the High Protein Low Carbohydrate philosophy of Atkins diet and are the best options for vegetarians who follow the Atkins diet. Broccoli soup and cabbage soup are yummy delicacies that can make your evenings or afternoons very special. Alternatively, you can cook these vegetables as traditional Indian veggies and relish the flavors that run through your genes.
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Cucumber, Radish, Lettuce, and Spinach:
All these vegetables and leafy greens can create incredible salads that will not only keep you full but will also supply vital nutrients to your body. You can also have cooked spinach in curries and soups.
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You may be interested in Learning more about –
Capsicum:
Be creative in using capsicum in curries, salads or omelets. It can really create wonders.
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Fruits:
If you are following the Atkins diet, you may need to comprise on the intake of your favorite fruits. Atkins diet does not provide enough choices when it comes to fruits. You may have moderate amounts of berries including blueberries, raspberries, and strawberries. Oh yes, you can have avocados as well.
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Babycorn and Pumpkin:
Both pumpkin and baby corn have a little amount of carbohydrate content which make them perfect choices for those who are looking to lose weight. You can have protein-rich soya chunks as a delicious snacking option or you may consider having green whole moong as a perfect protein-vitamin combo.
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Oil:
Oil doesn’t always mean fat. We are referring to healthy fats. you need to choose wisely. Consider sprinkling olive oil on salads. Fortunately, you are allowed to consume butter and ghee, but make sure that you exercise portion control (maximum 2 tsp in a day for ). Even the healthiest foods may cheat you if you fail to regulate your portion-intake.
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Milk and Dairy Products:
Be a little tricky in the intake of milk and dairy products. Some people actually achieve their weight loss goals with the appropriate intake of milk and dairy products while others end up with opposite results. It all depends on your body’s acceptance. Indians have a natural liking for full-fat cream and paneer and if consumed in moderation, they can actually help them in their weight loss goals while supplying vital nutrients to their bodies. But while following this Indian version of Atkins diet, it’s best to avoid the milk fat. Paneer is a good option to consume.
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Nuts:
Nuts are handy, crunchy, delicious snacks and there is a chance that you overindulge in nut intake. Make sure you stick to 5 almonds or 5 walnuts per day.
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Atkins Diet Special Highlight:
- You are free to take oil and fats- but in moderation.
- First, add veggies and then whole grains to increase carb intake.
- When dieters move closer to their weight loss goals, the weight loss process slows down as they add more carbs to their diet.
- Fortunately, by following a properly-designed Atkins diet plan, you can control your body’s response to carbs while making weight maintenance an easy reality.
- Atkins diet is a quick weight loss plan that really works if you demonstrate perseverance.
- Daily physical activities can further support your weight loss efforts.
- Don’t rely on just one cereal or pulse. Try to consume a combination of 3-4 pulses and cereals in a day in every meal. This way, you will be able to provide high-quality protein supply to your body.
- You may replace rice or other rice-based preparations such as porridge, dosa, pancakes, or idly with wholegrain cereals.
- Avoid processed cereals.
- Go for home-made and natural food items.
- Drinking 8 glasses of water per day is very crucial to getting the desired results.
Tips For eating out while on an Atkins Indian Meal:
Choose “This” instead of “That” and you will be making the most out of your Atkins Indian diet menu.
- Substitute a typical lentil soup with a bowl of chicken Shorba cooked with garlic, cinnamon, ginger, cumin, and other spices, if you love non-vegetarian foods.
- Replace a curried meat dish with pulses.
- Meat dishes are better options than a saag dish as such spinach items often come cooked with flour or other starchy ingredients.
- Consider substituting a vindaloo dish with a tandoori item.
- Shahi paneer cooked in a creamy tomato sauce is healthier than deep-fried samosas.
- Korma or meat prepared in a creamy sauce is better than biryanis or any other rice dish
Atkins diet is all about lifetime maintenance. If you have gained weight after following the Atkins diet, you have to go back again to the starting point and start all over from day one. And we’re sure you can do it!
Hey
I am a cricket player and want to loose weight so i wanna ask if i follow your sample diet i wont feel low while playing right? All this will give enough energy to perform or not
Hi Khushboo,
this diet plan is a high protein polan and if you eat all the veggies mentiones , youll be on a good nutrition plan … all you need to add is a complex carb meal right before your workout / training … so oats porridge with apple and banana is the best thing .. it will energize you for the training without breaking your diet … if it still doesnt feel sufficient and you feel low on energy , a personalized diet plan will suit you better.
Hello mam,
I’m 23 and my height is 5feet8inch. Currently my weight is 75.i followed your Atkins diet e-book plan before year I got good result with that diet.after doing it,I started 1200cal diet with intermittent fasting.but I gained my 5kg weight in starting.later on I noticed that my body metabolism is improved than before that’s why I managed to lose weight which I gain afterward.currently,I’m 75kg and having upper body fat.trying to lose weight but can’t do it with low calorie diet.i was thinking about to start Atkins diet again but I’m scared of weight gain like before.because it took to hard work to loose that weight.can you suggest me something to achieve my target which is 6kg with upper body fat loss.
Hi Revati ,
after atkins , you must add carbs slowly back to your diet … the ebook has these details … i hope you followed the latter plans as well. atkins does improve your body’s metabolism and hence helps in shifting weight. the weight gain can also result if your pattern of workout changes. and you start following lower intensity workout. You aree too young for your metabolism to have slowed down .. so thats definitely not the case. you can restart with high protein low carb diet plan on our website , then go to atkins , and then come back to high protein low carb plan .. this way the lost weight will not come back.
Hello mam.I am a 42 years doctor,mother of 9 years old.My height is 5 feet, wt is 58 kg.I am struggling for weight loss after my C- section.Tried all diets but in vain.I practice Yoga and do walk.Please help me to reduce weight.Thanx!
Hello doctor ,
check :
stuck weight diet plan – https://youtu.be/W-H9sbuzZhU
Reasons for no weight loss – https://youtu.be/iB7fxjXbfb4
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.
Hi mam I am marketing person.mostly I travel.i can’t follow this type of diet plan.please any another diet plan pls give the detail
If you can avail these foods while your travel , you can follow it . If not, check our 1200 and 1400 calorie diet plan.
Hi
A 30
W 90
I have tried everything and nothing is working for me because i think im addicted to food and specially carbs.24×7 i think of food and only food.i seriously think there is something worong with my brain.i have tried depression medications too but nothing seems to work.i went to my local diet consultent but no luck.help me if u can.i have read everything on this site i use these for two days and then again its junk food.i thinkg m loosing my mind.
Firstly calm down. I know weight issues can be stressful at times. But we must first understand the reason behind all this and then treat the causative factor. Taking medical help is necessary. so please meet up with a doctor to discuss all this. Also, make sure you visit a Registered dietician and consult her/him with your issues. Stressing like this will lead to more health issues. I feel all you need is motivation . if you keep yourself busy and stop thinking about food and weight , you will get back on track .
Hi,
I am Akash from Punjab.I am 5’6″ weight 82kg , but i am super active in my calisthenics workout .How can i build lean muscles for better outline.
How to burn Fat fast – https://youtu.be/Kgvvsundkos check this
Hi Payal,
I am 34 year old breastfeeding mom of 9 month old.current weight 160 pound I am on thyroid medication, due to hypothyroidism I gained close to 25 pounds after delivery. I am looking for diet to go back to my original pre pregnancy weight of 120 pounds. Can the diet plan mentioned above will work for me or I need modifications to ensure no impact on my milk supply/thyroid/weight loss goal.
Hi Pallavi, yes you would need some alterations. check this – Weight loss during Lactation – https://youtu.be/Qp9vpmY5TVk
My weight is 58 kg. Age-40.i have fat in belly. So I want to reduce it.so please suggest me.
TunaNayak
you can use this diet plan. check this –
How to burn Fat fast – https://youtu.be/Kgvvsundkos
Flat stomach – https://youtu.be/CkIONf4uigI
.My weight is 67 kg..my age is 26..and I have belly fat but not in large…mam I want to reduce my belly fat…soo plzzz suggest me….
Flat stomach – https://youtu.be/CkIONf4uigI check this
Hi,
The quantity in any of the meals is not mentioned
Hi Sneha,
the menu is for reference only .. if you wish to get a personaized diet plan , please see this – https://www.dietburrp.com/diet-services/
HI mam , I am working in night shift and I am gaining weight with speed can you please suggest any diet plan for weight loose for all those who are working in night shift and could not follow the suggested diet plan . I am also not able to do my lunch also.
https://www.dietburrp.com/?s=night+shift check this
Hi mam,
I want to loss weight 0f atleast 5 kg now I am in 75kg, I am a mother of 5 month baby and also I continue my breast feeding also, so give me a diet chart considering this.
https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/
Atkins doesn’t allow milk in induction phase but you have mentioned it- will it affect the overall efficacy of the program??
Also this is only for induction phase do you have anything thing for the next two phases
Hi Neha ,
Yes , unlike the actual atkins diet , i prescribe milk and legumes in my diet for the benefits of vegetarins. If you are a non – vegetarian , you can skip them , but if you are a vegetarian , then adding these foods will only help you attain a better nutritional status. Its majorly the induction phase where you tend to lose weight . hence we have planed only that . however , we are soon publishing our E book on 1 month of Atkins detailed diet for all phases. will be posting it in a week’s time. for unbeilievable price. you can buy that .
ISS veg dietro se zone month mein kitna weight kam hota hai please tell
5-6 kgs weight loss if you do it with exercises.
hi Payal,
I need some advice regarding weight loss…
I’m 41 years
my length is 5 feet , 3 inch
weight is 84 kg
I want to reduce my weight to 70 kg… but im not sure which diet to follow the keto diet, Adkins diet…
pls guide me
thx
Hi payal
my name Maryam
I want to contact you want to loose weight
My age :31
Ht:5.4
Hi Maryam , you can mail me at care@dietburrp.com
If i plan to continue the induction phase for more than 2 weeks..What is the maximum duration that i can continue the induction phase
2 to 3 weeks is ok to follow . you can check on your activeness and skin health and then decide further on.
Hi Payal
I am Ms Reshma. I have Pcos problem and I cant workout in the gym because I have slip disc & osteoarthritis problems in my back. I can only manage to walk or do light aerobics. I put on weight very fast & find it difficult to lose . Im 35 year old, 5.1 feet & veg & non veg both. Can u suggest me a diet which will help me lose fat & weight & retain my muscle mass.
Please also let me which diet would be suitable for me Ketogenic / Atkins?
If you are a non- vegetarian , keto is better option amongst the 2 . But i would always prefer following a low cal balanced diet for weight loss.
Hi Payal
I am Ms Reshma. I have Pcos problem and I cant workout in the gym because I have slip disc & osteoarthritis problems in my back. I can only manage to walk or do light aerobics. I put on weight very fast & find it difficult to lose . Im 35 year old, 5.1 feet & veg & non veg both. Can u suggest me a diet which will help me lose fat & weight & retain my muscle mass.
Please also let me which diet would be suitable for me Ketogenic / Atkins?
I do have pcos and looking to loose weight as soon as possible can I follow this diet?
Hi Sufiya ,
if you are active and do intense workout , then atkins will really really work well for you.
Hi Payal,
I am 5 feet 1inch and overweight. I feel very difficult to lose weight quickly, i feel very embarrassed when clothes dont fit me and people make fun of me while working. i am not able to chose whether atkins diet will suit me or ketogenic or i can try combination of both as i dont find much difference. Please guide with a diet plan and what kind of exercises will help me to lose weight fast
Hi Manasi .
what is your age and weight ?
hey mam i have tried keto diet from long time but didnt get the results as i wanted …i am suffering from pcos and my weight is increasing …can u suggest me which diet will work for me …recently i did keto but after quitting within 4 days i am on same weight whr i strted from earliar …so looking for suitable diet for my self ..u can conncet me through my numr or i am sharing my mail id here …bhardwaj.priya84@yahoo.com.au
mam plj contact
Hi Priya ,
for personal plan please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
Great information thank you for Providing this.
Can you choose any items from the meal plan you have provided for the first 2 weeks as well?
Thanks,
Tej
Hi Tej ,
sorry we havent [rovided a week wise plan for this diet . the menu mentioned above is of induction phase . however , we do plan a personalized atkins diet . so if interested , check this – https://www.dietburrp.com/diet-services/