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. And 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 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 and 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 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 and 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 Atkins Diet plan
Atkins diet has following 4 phases that accounts from weight loss to weight maintenance after the program.
-
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 and 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.
-
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 and some protein through nuts in your diet. This phase is more about restoring your nutritional balance.
-
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 and getting into a good body shape.
-
Maintenance phase :
This phase involves eating 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 much complexities and eat a lot 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.
Food List to Consider for Indian Version Of Atkins Diet:
Here is a detailed list of foods that are allowed and 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 , Pastaries, Ice – creams , Candies | Fishes | Sardines ,Trouts and Salmon |
| Cereals | Wheat , Barley , Rice, | Dairy products | Eggs , Cheese, Milk, Yogurt, |
| Trans fats and Vegetable oils |
All Hydrogenated fat, Cotton seed oil , Rice bran oil , soyabean oil , Canola oil |
Nuts and 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 in the induction phase of 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 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 below mentioned menu )
* Egg –
- Asparagus omelette
- Scrambled egg with lots of capsicum
- Boiled eggs with side veggies
- Omelette with lots of,capsicum and other veggies.
OR
* Milk products
- Scrambled Paneer (bhurjee) with lots of veggies
- Mung dal scrape filled with paneer stuffing
- Yogurt smoothie with almonds & apple
OR
*Legumes / Pulses
- Boiled channa with cucumber and tomatoes
- Green split mung dal pancake
- Boiled beans with tomato salsa
Around 11.30 Am:
1 cup Green Tea
+ 1 tsp roasted flax seeds
+ 2 table spoon sunflower seeds / protein shake or plain milk (specially if you are a vegetarian)
Lunch (Around 1.30 PM ) :
Soups – Chicken Broth / spinach Soup / Cabbage soup / Tomato soup (Home made without corn starch)
Salads – Simple Salad / Koshimbir / Boiled veggies / Veggies sauteed in olive oil / sauteed broccoli and carrots
Main course – (choose any item based on your preferences and likes from below mentioned menu )
* Non – vegetarian options –
- Baked fish or chicken
- Barbecue fish or chicken strips
- Egg vindaloo in salasa gravy
- Lamb or pork chops made in olive oil
- Salmon with pesto sauce
- sauteed salmon chops with avocado and carrot
OR
* Vegetarian Options –
- Baked rajma griddle cakes with tomato salsa
- Boiled chickpea with pesto or salsa
- Sprouted mung cooked in olive oil and tomatoes
- Mix sprout dosa made in coconut oil or butter
- Spinach and besan chilla with butter
- Soyabean in tomato gravy / soyabean nuggets griddle cake with veggies / soyabean chunk in gravy
- Baked beans
- Paneer bhurji
- Green split mung dal chilla / green split mung dal with palak
- Channa dal and palak griddle cakes with tamarind sauce
- Panner chilly made in very little oil / Panner tikka (home – made)
Post Lunch :
1 cup Green tea / warm water with lemon
4.00 Pm :
1 cup greek yogurt / any allowed fruit / roasted channa chat / roasted soyabean / handful of allowed nuts / 1 glass smoothie / 1 glass protein shake / 1 glass plain milk
Dinner 7.30 – 8.00 PM :
Choose your options from Lunch Menu
Post Dinner :
1 cup Green tea / warm water with lemon
Bedtime :
1 glass milk + 4-5 soaked almonds / walnuts
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 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 best options for vegetarians who follow 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 reading –
- Spinach soup recipe for weight loss
- simple salads recipe
- Koshimbir salad
- Benefits of radish ; mooli
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 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 babycorn have 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, its 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 crucial to getting desired results.
Tips to make an Atkins Indian Meal Healthier if You are Eating Out
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 dishe
Atkins diet is all about lifetime maintenance. If you have gained weight after following 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!
Hi
What type of Indian snack I can take can u please let me know with less carbs
you can have mung dal chilla , sauted paneer or tofu , soyabean milk , boiled channa salad. if you are a non vegetarian , you can always have boiled egg white , omlette , chicken soups .
Mam, Thanks for suggesting a Indian Atkins diet & appreciate the efforts you taken.
I am Male, 48 years, 172 cms, was weighing 80.5 Kg & in one month I have lost only 2 kg (Now 78.5 kg) inspire of intense exercises of 35 Km a week (15 km running & 20 km walking). Running is intense as do 3.5 km in 20 m & then weights etc. In terms of eating am veg but can eat eggs. Have had no Rice & No chapati in a month but still feel Keto induction is not kicking in. Have had occasional milk, yogurt & legumes, Rajma/Chola. No non veg… Pls advice & guide where I am going wrong. Take supplements of Omega 3, Magnesium etc. Aspiration is to go to 70 Kg. Your guidance will be much appreciated.
Hi ,
try changing your foo and workout timings , pre pone or postpone it by 15 mins … like wake up 15 mins early from your routine , if you tell me your exact diet , i can help you find where you are going wrong , coz all the food mentioned by u is ok .. may be the quantity intae is not according to the requirement
Hi dear,
My age 35yrs, height 6.3 and weight 80kgs.
Which diet would work better for me.. I walk for 1 hr 3-4 days a week. Currently following a daily diet of ( lemon water-green coffee- milk cornflakes- oats chilla- green tea- milk cornflakes/ oats chilla). Will these work on me?? What should I do… Please suggest..
yes this should work for you … but oats chilla is not protein .. oats is complex carb .. have green mung dal chilla instead of oats chilla
Hi dear.great post.I m 39 yrs old.152cm n weigh 59kgs.I want to loose 5 kg.I’m a regular gym person .last year I lost 3 kgs by atkins phase 1 but regained it now.want to loose again. Could u please give suggestions regarding veg day to day diet plan
Hi Swati ,
yes ofcourse i can help you . please see this – https://www.dietburrp.com/diet-services/
Hi, I am struggling to loose weight with PCOS and trying to conceive. Any specific diet I need to follow to loose weight at the earliest. Any suggestions.
you can try atkins if you are exercising or try keto diet if you ae a non vegetarian
This is ravi. I am 30 years old with 117 kgs of weight. Now, i need to shred kilos of weight but i am not quiet sure with diet plan should be followed( keto or aktins) Please note i am pure vegetarian with no eggs. So, would be great if you can help me with diet option and plan to be followed…
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
keto diet and atkins diet are strict diets abd you can follow them after losing some intial weiht , which can be easily lost with simple exercises and diets , so dont start with the complicated . start with simple and slowly move on to complicated for a planned weight loss.
Hi
Thanks for sharing the diet plan. Diet plan looks superb and will stick to anyone’s requirement.
I just wanna lose around 3kgs and I need a clarification. Is eating legumes chills/dosa – aren’t high in carbs? I know it still contains lots of proteins and fibres, but as per atkins diet our daily intake of carbs should be less than 20gms per day and eating legumes dosa won’t increase our daily carbs intake? If we eat legumes chilla in both breakfast and lunch would it still fall under our daily requirement?
Also, how much low fat milk and curd can we have in phase 1?
Thanks in advance
Nidhi
Hi Nidhi ,
Is eating legumes chills/dosa – aren’t high in carbs?
– legumes nope .. dosa is high in carb
I know it still contains lots of proteins and fibres, but as per atkins diet our daily intake of carbs should be less than 20gms per day and eating legumes dosa won’t increase our daily carbs intake?
– yes it will , butr if you are a vegetarian , you dont have much choice for good protein . and legumes are the best way out . if you are a non vegetarian , then y worry .
If we eat legumes chilla in both breakfast and lunch would it still fall under our daily requirement?
– you can have it once .. and have panner or soya in one meal . 30 gms oflegume ( 1 serve ) give only 4 gms of carbs .
Also, how much low fat milk and curd can we have in phase 1?
– 3-4 glasses and 250 ml or little more
hi I wanted to know which types of fish from those available in the Indian market can be eaten in this diet – is halwa , surmai, rawas , pomfret, mackerel suited ? Basa? . Your article mentiones sardines , trout and salmon. I dont like sardines and salmon is way too expensive . Trout no idea.
surmai and pomfret do . other are ok , but the ones i mentioned in the articles are the best choices
Hi Payal,
This is Meeta. I am 32 year old female. My height is 5.2 and weight is 80 kg.
I am on keto diet since 50 days and lost 10 kg. Since i am pure veg (no egg also) i am finding keto diet too challenging. I am bored of eating veggies and paneer. Due to my back pain issue, i am unable to perform exercise also. I just do brisk walking for few minutes 3 days in a week. My job also requires travelling a lot, so sometime it becomes tuff.
Can you suggest some diet which i can follow to loss more 15-20 kg. Can atkins diet help?
Thank you
atkins will not help you if you are not working out hard while having this … you can try any of our 1200 calorie diet plans for weight loss
Hi,
Can you help with the portion in the above meal plan?
I want to know the quantity like how many moong dal pancake i can eat etc, i know portion control is the key and thats why want clarification.
2 medium size chilla .
Dear Madam,
I am 64 years old and i want to follow atkins to reduce my diabetes.
What will happen when i consume excess protein. I am 60kgs and using
about 60 gms of protein per day as per my doctors advice.
Have you done any kidney function test recenty ? were they normal ? atkins will put pressure on kidney .. why not follow a balanced diet plan that will help you in all round health and fitness
Hi Payal,
I really liked this diet plan.I work in night shift(6:30PM to 3:30 AM). Can you please try and guide me with the timelines for breakfast,lunch etc accordingly?
Hi Neha , for timings you can refer this article – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Hi Payal,
I am 29 Years old and my weight is 80 KG, height is 162 cm. I have just started going to gym as well. Can you please provide me diet plan.
Thanks,
Saurabh
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi,
Can I have tomato, onion, garlic, ginger and carrot during phase 1?
no carrot or little carrot , rest all is ok to have
Hi Payal,
I would like to thank you for this wonderful diet plan.
I have some queries regarding the diet plan.
1. I am 25 years old, married, height 5.4 and weight 63kg. I want to lose 10 kgs. Is it possible to lose this much weight by following this atkins diet? I am doing some yoga and aerobic workout for 1 hr in the morning and in the evening I am doing aerobic dance and circuit training workout alternative days for half an hour. This is sufficient or should I do some more intense workout. If any, please let me know.
2. Can I have half of an apple during induction phase.
3. In induction phase, only full fat dairy products are allowed or I can have low fat dairies.
4. Can I have bournvita with milk.
5. Should I have to do exercise during period days or I can stop for 5 days.
Eagerly waiting for your reply.
Thank You once again.
1] yes it might help you . check in 1 week , if the weight loss rate is less you can then shoift to more intense workout
2] yes
3] you can have low fat ones too .
4] nope
5 ] stop for 3 days .. resume from 4th day a little by little , dont over do it
Hi!
Myself Mathi, i am 21 year old. My height is 163 cm and weight is 67 kgs… I do play badminton for an hour twice a day. I would like to follow good diet to reduce my weight to 55 within a month .. Please suggest a diet paln.
sorry i dont have any diet that will mae you lose 12 kgs of weight in a month. i cater only healthy weight lossgoals
Hi payal I sm 26 and weight 65 on diet since threee weeks.csn I use one chapati only with any gravy like lentils n vegetables cooked?plz rply
Hi Zeeshan ,
if you are following it for 3 weeks , you really need to take a break . this will help in replenishing your stores as well as help you in losing further weight. follow our 1200 calorie diet plan for a week and you can take 1 roti with sabji while at it
You Payal
I was going through Atkins diet
It’s good I want to follow this diet
Can we ragi and jowar ki roti in phase 1
Papaya also in phase 1
papaya is ok .. ragi and jowar if you really wanna use , use only 1 small.
Hi Payal:
Awesome website with terrific information! Thank you!
I’ve been working out for several months and am beginning to see toning my only challenge is my abdominal area (stomach) for that my trainer is suggesting a low carb – high protein diet. Your site is great for that. You mention some great items in the meal plan but can you please tell me where I can get the recipes for these – for example: Mung dal scrape filled with paneer stuffing?
Looking forward to your reply. Keep up the great work!
Thanks again!
Hi Naresh ,
havent posted the receipe yes .. here it is –
take green split mung dal and soak for 4-5 hours , wash it , remove the water and grind the dal to a smooth paste along with giunger and green chilly , salt and very little hing.
make a dosa / chilla out of this batter . and fill it with scrambled paneer which is presauted with grated carrots and capsicum and cabbage
Hi, i am priyanka.i weigh 55kgs with 160cm height.i want to lose like 5 kgs to get in proper shape so i jist wanted to know if this diet woll really help?? Also i am a strict vegetarian living abroad so its a little tricky for me to manage!!hope this helps!!
Hi Priyanka ,
i feel you are in the right weight and you do not need firther weight loss . atleast with diet . if you feel you have some fat then please workout to tone your body and get a perfect body
Hello ma’am!
I am 23 having pcod and weigh 85kg and height 5’4, what diet plan should i follow to loose atlest 20kgs?
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Please mention the amount /weight of chicken/mutton/fish etc as well as of butter and cheese allowed during all phases of Atkins diet. I can consume two whole tandoori chicken, but that will be an overkill I suppose!
you can have 250 gms chicken , fish . avoid mutton to the max. cheese 2 cubes a day , butter minimum possible
Hi Payal,
Thanks for the reply. I am weighing 99 kgs today by following this diet for past 4 months, thereby reducing 19 kgs. Should I continue following this diet for 3 months more to bring down another 12 kgs ? I hope there is no side effect in consuming low carb for so long time. Kindly advise.
Hi Ram,
you can follow this plan till as long as it helps you in losing weight. the day you feel weight ;loss is getting slow or less, you can change the plan then.
Hi Payal
Yor diet is really working on me, ive lost 1.5 kg in 2 days.
I am a vegetarian and i find it difficult with food options….
Can you pl suggest if we can eat any vegetables other than tomatoes, cucumber, spinach , capsicum … I hv hypothyroid so cannot hv cabbage…etc
Wot do we eat in phase 2 and Phase 3? pl advice for vegetarian food.
Thanks aton
Tejal
Hi Tejal ,
you can nhave all veggies except potato … so owing to hypothyroid just avoid cabbage and brocolli. you can have all others
Hello
Im 32 year old … Had hormonal imbalance right from my teenage… which led to overweight and irregular cycles. Now i’m married and want to conceive but my weight becomes a hurdle.
Can u suggest me how i go ahead with thus diet plan
Many Thanks!
Hi Avi , everything about the diet plan is mentioned above please go through the article .. every step is described in details for your understanding . in case if you have any particular question do ask me.
Hi madam,
I lost around 15kgs following keto diet and doing workout. But I am a pure vegetarian(no eggs)which meant that I could only take paneer, butter, cheese, oil, spinach, some veggies as my main meal. There was no variety so it became boring. N i gained more weight when I stopped the diet. Please suggest a good diet or some changes in keto diet that I can make as I wish to start again. Thanks.
you can opt for atkins diet but make sure you workout for atleast 45 mins a day
Hi plz suggest non veg diet plan for aktin diet an example thanks
can include egg whites , lean meats and fish
Hello Payal I have loss around 15 kg of weight by doing gym but now I m more serious about my body and want to loose weight which is not happening so will this diet help me to loose weight as my weight is not decrease by a gram from past two week it took me in a serious depression
yes it will definitely help ..
Seems like a good plan Payal. You have said this is the diet for induction phase. What about the other 3 phases? Where do we get a similar plan for these phases?
you will have to check .. or plan the phases as stated above in the descrioption
I am 54 with 170 cms height. Followed Atkins Diet and have lost 12 kgs in 70 days. From day one till today, I have been eating Egg Whites (6) in the breakfast. Two rotis (Wheat + Soyabean) with dry sabzi in lunch. One apple in the evening. Boiled chicken for dinner. Sometimes fruits, paneer, moong daal/green dal and vegetables in dinner in place of chicken. Apart from this, I drink lots of water (overnight soaked with lime slices, mint leaves, ginger & cucumber) and drink 3 cups of milk tea without sugar. I walk for 40 minutes in the morning.
I was weighing 118 kgs and today it is 106. Should I continue following above diet till I loose another 20-25 kgs more ? I am not Diabetic but take 5 mg + 2.5 mg of blood pressure tablets in morning. Also, I heard drinking black tea with lime in the morning will help me in loosing the weight faster. Is this true?
Hi Ram ,
Your diet looks good . yes black tea will help .. you can continue following this diet for some more time .
Hi,
Great article…. i wanted to know what about other 3 phases ? U have not mentioned diet for other phases…. m 35 married … and how to get rid of tummy fat which is the most stubborn one especially after kids… can u help me please ….
tummy fat – https://www.dietburrp.com/?s=tummy+fat+ check this .. other 3 phases can be easily planned based on the description mentioned above
Hello there….my name is trupti and i am 36 year old. I am going through IVF treatment and doctor asked me to eat protein rich diet.
I am vegetarian and eat egg.
Can you please suggest me some protein rich diet meal plan ?
i dont have anything ready .. will have to plan for you … check this – https://www.dietburrp.com/diet-services/
Hi Payal,
what about caffeine intake – tea/coffee. Is that a strict “No” or a moderate intake is ok, with atkins diet.
thanks
Sunil
you can have a cup or 2 depending on your total calorie intake
Hi Payal
I have had a c sec delivery in April this year and am lactating. I want to lose around 20 KGS but at the same time do not want to compromise for my baby’s bf. Hence please help me with a low carb diet which will help me with weight loss keeping my bf in mind. Thanks in advance
check this – https://www.dietburrp.com/diet-services/
Hi Payal,
Thank you so much for the informative post. I have one query… which phase does the diet plan that you have mentioned in this post belong to? Phase 1, phase 2, phase 3 or phase 4? Eagerly awaiting your reply.
Thanks a ton.
Paromita C
Hi Paromita , \\ thanks a bunch .. it belongs to induction phase
Hi… I’m 26 years old and weighing 86kgs. My height is 5.6ft….I want to loose 20kgs in another 4 months as I want to conceive. I’m very confused which diet plan shall I follow.. Please help me with this..
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hey Payal
This is a lovely post on the diet. Can you please let me know how much of each ingredient am I supposed to eat?
In atkins diet, is ther not any portion control? Like, for breakfast, how many eggs do I eat.. how many grams of boiled channa .. etc
Thanks
Hi Madhura ,
not really , but still it is better to avoid over eating . so have only 2 eggs at a time . use 1 cup boiled chana .. you know , all nominal measures.
Madam,I am14year old boy with a height of171cms and a weight of80kg..Is Atkins diet suitable for me?
Hi Vivek ,
You are too young to be following any diet chart . please start with workouts , walking / jogging , swimming or any other physical activity and sweat it out . that will make you lose healthy weight.
Hi payal, iam insulin resistance. Iam 30lbs over weight..I feel tough to reduce my weight…recently I came to know about atkins diet..iam in toronto..pls help me
Hi Nisha ,
sure . pease see this – https://www.dietburrp.com/diet-services/
I am 48 years and weigh around 78 kg. Can you suggest a diet plan which will help me reduce weight>
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hai Payal…first i should thank u for such an amazing post…im 25yrs old 75 kgs 167 cms tall…i would like to reduce 20 kgs in 4months for my wedding (december) will i be able to shed 5-6kgs a month with this diet and exercise?waiting fr ur reply…thank u
Hi Priyanka ,
yes . if you workout for 45 mins 2 times a day alonmg with following atkins diet step by step , you will definitely lose good weight . but if you cant workout , than atkins is not for you .
Hi payal am 22yr old.n weighs 90kgs my height is 163cm.what s d possible diet plan i shall follow to loose atleast 15kg.cn u pls suggest for how many weeks shud i b following d first phase.?waiting for ua reply
Hi Aheen ,
if you are physically very activbe and workout for atleast 1.5 hours in a day , then atkins diet will help you lose weight. but if you cant do exercises, then atkins is not really for you .
You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hey. Point no 2 makes sense. Low calorie diet coupled with Low carb-high protein ratio meals probably is an ideal way forward. Thanks.
🙂
Hey. as per my knowledge, the very low carb high protein diet prevents insulin release and drives the metabolism on a different track and we start losing fat.
but what happens to all the Fat and protein we consume. don’t the calories from them contribute to energy and prevent weight loss.
Hi Naresh ,
yes thats a curious question . actually if you really want to know about the metabolism and energy during atkins it is a bit confusing , but ill try my best to explain to you as much as i know about the subject ..
1] firstly , i am sure you know that more than the total calories consumed , the source of those calories is of more importance in the body’d biochemistry . so if i consume 200 cals from a dairy milk chocolate , and same 200 cals from 2 small fat less phulka , the body treats both the calories in a different way . owing to the source of the calories. hence the protein calories and fat calories have a different treatment inside the body in comparison to the carb calories.
2] Although you can consume protein and fats in atkins diet , but the total quantity intake is not unlimited . that means , if you are eating an egg white omlette, you cannot have 5 or 6 eggs at a time . the quantity is restricted owing to the persons BMR . so if you are following a correct Atkins diet , you need to intake only as many calories as your body needs to function normally. you cannot be on an in definite food intake.
3] you lose weight in Atkins because of ” Lipolysis ” . As you must be aware ( im guessing you are a medico based on your email id ) that when the body is short of glucose , body starts using fats for generating glucose ( gluconeogenesis)
4] Certain researchers like Westman and atkins himself have proposed that our body undergoes fat breakdown or lipolysis even when our total calorie intake exceeds energy expenditure, as long as the fats are needed for gluconeogenesis.
so this is the basis of weight loss in Atkins . Hope i have managed to clear your doubt . if not , please feel free to ask me , ill try to help you as much as i can with my small bank of knowledge
Payal, I want to know what should be the quantity in lunch and dinner as it is not mentioned in Indian version atkin diet plan. Thank you in advance.
Hi Kalyani ,
soups can be taken unlimited quantity . eggs 2 -3 at a time , it depends upon your current weight actually . cant be really generalized , ence i havent mentioned
Hello payal,
This is Kavita from Delhi.I m 33 now with 84 kg.I have a problem in my spine,I m a vegetarian and I have to raduce at least 20 kg .
I want to achieve this goal in five months. Plz provide me the right diet plan to achieve my goal.
I want to inform u that, I have two operations of baby birth and one open operation of mayomactmi.
Waiting for it reply.
YOU CAN FOLLOW THE DIET PLAN HERE – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi i am 38 years old weighing 116 kgs and would like to loose 25 kgs in 3 months of time. Can you suggest some best diet plan and course of workouts. Even i would like to have a detailed consultation on the same. I am based in ahmedabad.
please check – https://www.dietburrp.com/diet-services/
Hi payal
my name is serah
Is it possible to alternate between phase 1 and 2 , then goes to phase 3.
yes you can do that . many people do that and benefit from it
Ma’am I started following this diet recently, I wanted to know that in which phase of atkins diet can I go back to chapatis and dal kind of items for lunch and dinner?
you caqn have very limited amount of roti made of whole wheat flour in the 3 rd phase and seldom . and from 4th phase onwards you can have proper indian meal with better quality and quantity if preotein and carb
Heylo payal,
I’m 27 year old female weighing 65kg with a height of about 165cm
My daily food plan is
Morning
Ghee roast dosa plus double bulls eye eggs plus a tea
Lunch
Half cup rice n veg curry
Dinner
Half cup rice and some random curry
I need to lose 12 kgs
Kindly give your opinion on how should I attain this weight loss in 2 months?
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Thank you such a helpful presentation.
You have mentioned: “+ 1 tsp Roasted flax seeds” in Early Morning menu. Flax seed is a rich content of Omega 3, an important fatty acid required for healthy body. Omega 3 is damaged in heat. So, it should not be roasted, rather it should be ground. Using a cold way of grinding is recommended. A grater can be used. But, the grater should be stopped after every 5-6 seconds to cool down the heated flax seed.
Hi Payal,
Thank you so much for this information. It is so difficult to find good info for india diet and atkins and u nailed iton the spot! I have PCOS and did atkins and exercise 2 years ago. I lost 17 kgs in six months and all hormonal levels came in check and infertility issues also resolved! I am a fan of this diet. I have started it again and it has been 4 weeks. I initally lost 3 kgs very quickly but now hitting a plateau. I guess i am adding the wrong fruits and messing up some way orthe other. Are apples and watermelon ok in induction or no? Where r u based? Are you available for personal meetings? Thanks so much!
Hi Carol ,
Thank you so much for appreciating my work. your kind words will keep me motivated to write more . 🙂
We have only online diet services facilities. you can mail us at care@dietburrp.com
watermelon is not allowed in induction. you can have apples but in limited quantities.
Hii , i want to follow this diet . I have pcos and want to lose around 25kgs. Is this diet suitable for me ? Is walking everday for about an hour will help as i dont want to go to gym .
Hi Jia ,
yes . As long as you do brisk walking and combine it with a little jogging/ running , this dietr will definitely help you. Workout needs to be intense , whether you do it at home or gym .
Hi,
I’m looking for a strong diet plan as i need to loose 10-12 kg within 2 month.
I do 1 hour exercise everyday at evening. I am planning to go beach holiday for my honeymoon. So I seriously need almost bikini body. Please guide me. My height is 5’3″
Weight – 62.5 kg
Arpita
check this – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi Payal,
Thank you so much for this. I was on the look-out for an article on Atkins molded for the Indian palate and I’m glad to have found it.
I’m currently on the induction phase of the Atkins diet (Day 4) with a goal to lose about 30 kgs and I was wondering if there were other options for breakfast besides eggs. Can we have idly with chutney? Pulses? Rajma?
Also, what ratio of proteins to veggies should I have on my plate for lunch and dinner.
Thanks again
Hi Natasha,
not idly , but you can have pulses and rajma . You will find it strange but actually medu vada can be eaten when i calculated according to the oil consumption required. 😛 other items can be mung dal chilla / mung dal dosa . paneer in any form with veggies. actually there is no prescribed ratio of protein to vegies. just make sure you consume minimum of 55 – 60 gms protein every day . and a lottt of veggies that keep you full.
HI Payal
thanks for such a lovely diet planes.
i want to loose nearly 10 kgs in 40 days.can i follow this diet plan as i got 4 miscarriges and i put on weight and i cant do any spical diet because i feel week.please advise me and tell me the payment method. i will start it from tomarow .Please let me know the rest of phases planes .
Regard
saima
Hi Saima ,
luking at your case history , i would suggest you to take a balamced low cal diet to be able to lose weight. following strict diets may have adverse effects on your body
Hi Payal,
That was a great article, i am planing to loose around 12 kgs,and wanted some adivce on the induction phase.please advice if the following can be added in my diet.. For induction phase…
1. CHAPATHI
2. CARROT
3. SOYABEAN(meal maker)
4. Wheat bread
5. Mushrooms
6. Ladies finger
Most importantly, iam taking the above veggies as salad or a simple gravy with tomato mash, as sidedish for chapathi(2 medium) or wheat bread(4)..for breakfast, lunch nd dinner.
Please advice on this.
Hi ,
1. CHAPATHI- nope
2. CARROT – after 2 weeks
3. SOYABEAN(meal maker) – yes
4. Wheat bread – nope
5. Mushrooms – after 2 weeks
6. Ladies finger – yes
HiPayal,
Iam planing on losing around 12 kg,iam gona start with the induction phase, can chapathi and carrot be added in this phase.
Hi Nivetha ,
no dear , chapati you cant add in induction . also carrot is allowed but add it after 2 weeks.
Hi Payal,
I need to loose 10.3 kg weight , am also on eltroxin and Metoprolol , am a selective non vegetarian[ take chicken and eggs in omelette form only].Cd u plan my diet for 2 weeks for Induction phase? Also cd i hv my carbs from 2 cups of espresso coffee daily? Can i have water melon during this phase?
Hi Dr.
yes you can have coffee with sugar free to avoid the carbs completly. milk is allowed so no issues with that. water melon is not allowed in the induction phase
Hi Payal,
Very interesting to read on indianised Atkins plan. I need to lose 30 kgs at least. I am 50 yrs old. I would like to know should I break up the goal into half and start with induction again.
yes you can do that . this will work better if you set a goal of 8 – 10 kgs and then repeat induction after that. so divide it into 3 .
Payal how do I connect with u have been trying for last 2 months
Hi ,
you can mail me at payal@dietburrp.com
Dear payal — have been trying to join your programme on weight loss — how do I connect with u — plee do let me know— thanku
Hi Mam,
The sample diet plan which you have mentioned is for which phase?Are oranges,papaya,pineapple,grapes allowed??!Thanks!!
Hi Ish ,
the mentioned plan is for induction phase. the fruits you mentioned can be included after 2 weeks .
Dear payal!
Thanks an ocean for this and effort you have put in to help us out.
I am desperately looking towards losing weight and an having a hard time.
I am suffering from pcos and am having a hard time with infertility.
I want to go the Atkins way and I want to go by the plan prescribed by you.
Please advise if I can start my day with a cilantro spinach smoothie?
I am waiting for April so I can contact you for a personalised plan.
Thanks again payal.
God bless u may all ur wishes come true.
Hi Rima,
same here, we too are excited to start with consultations at the earliest . please leave a mail at care@dietburrp.com so that we can contact you when we resume.
yes you can start you day with cilantro spinach smoothie.
Hi Payal,
I have been seriously researching diet plans, not merely for weight loss but out of interest and curiosity about foods and what they do to us. It’s amazing how carbs and sugar chase carbs and sugar. The more you have of these the more you want and need them. Even sugar from fruits. I am 65 and have low blood sugar and found eating fruits for breakfast results in an insulin spike followed by intense fatigue. I eat fruits with fat or protein now and this helps, but I delay eating fruit to later and not first thing in the morning.
I found your web page by chance and I find it very interesting. – the manner in which you have Indianised the Atkins diet. Some 15 years ago due to medication for spondylitis I had gained about 12 kgs and tried the Atkins diet. I lost weight but it was a nightmare and lead to discomfort and other problems. But your diet seems very simple to follow and allows a lot of vegetables, a really good thing.
I get a lot of water retention when I eat carbs and particularly lentils. This was eased by having half a melon/cantaloupe before bedtime. Can I have the melon on your Atkins diet – phase one?
By the way I play squash, and do Tai chi alternatingly each day.
dear sir ,
firstly, a big salute to you that even at the age of 65 you are so much health consious and play squash and do tai chi.
coming to your question about cantaloupe in phase 1 of atkins diet, actually it is not really allowed . but what i believe is instaed of practising any extreme diet , its ok to balance it out a bit . if you feel that 1 slice of cantaloupe will help you avoid water retention , then you may go for it. but please first wait to check if water retention really occurs with this modified diet
in continuation:-I want to reduce 10 to 12 kg.
Hi, How much exercise is required? Is 30 minutes of walk 6 days a week enough?I am 48 years told with hypothyroidism, Type 2 diabetes, Blood pressure and rheumatoid Arthritis.Plz. advice. I am non veg.
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/
Hai payal, very informative article on Atkins diet. I have a small doubt 1 st phase will be for 2 weeks then how long should we follow second phase that is balancing phase n when to start fine tuning phase n so on. One more doubt is ta in the middle if I couldn’t follow the diet what I have to do. N will I regain what I lost once I stop this diet.plz help
Hi Sweety,
you can follow the atkins diet for either short term or for a long term.
short term – you can follow it with only 5-8 kgs weight loss in mind . where in the first phase is the phase of max weight loss, you can continue it till you lose 3-4 kgs . then 1 week for the 2nd and 1 week for 3rd phase. when you plan it , make sure there is no function / program that intereferes in your time table , so deviations can be avoided. you can repeat the same cycle after 1=2 weeks for further weight loss.
Long term – you can follow this when you have 10 – 15 kgs weight loss on mind in one go. depending upon ypour time table and schedule , where you do not have any program lined up in immediate future, to avoid deviations. in this , you can follow the first phase for as long as you wish (til you lose 8 to 10 kgs or more weight). the following phases can be followed for 1 week each or more depending on your body’s response. there is no fixed duration for the remaining phases. but minimum 1 week in each phase is advisable.
if you complete each cycle . (i.e. including the maintainance phase ), then weight will remain constant and stable , you will not regain. but if you leave the diet in between and adhere o eating fast foods / excess carbs , you may regain the lost weight.
Hello Payal,
Thank you so much for sharing the Indian version of Atkins diet . I heard about this diet but not in Indian way. I need couple of clarifications could you please answer these??
1. How much chicken(white/red meat ) ,salmon can be consumed per day??
2. How many eggs per day?? Egg yolk is allowed??
3. Can I mix and match vegetation and non vegetarian options??
4.maintaining food dairy is must for this diet??
Once again I am very thankful for this diet versions .
Best regards.
Hi Avani –
1. white meat is better , you can 150 – 200 gms of it or of salmon . based on your current weight . main aim is to meet the requiremen of minimum of 60 – 65 gms of protein per day in women.
2. – same , you need to maintain your proetin intake to get a total of mentioned protein amount. you can have around 3-4 egg whites per day . yolk is allowed from 2nd phase onwards.
3. yes you definitely can ., thts more ideal .
4. its better to maintain one.
thanx for appreciating our work .
Hi!
is it true that after completing this diet routine , if we stop there’s a good chance of gaining the weight back again?
like once we start do we have to it forever?
hI sHRISTI ,
Actually , if you follow atkins diet in the mentioned sequence of 4 phases , than chances of regaining the weight is less. what most of the people tend to do is follow atkins , and remain on the induction phase I for most of the time and then give up on it completely . they nevercomplete it . this may lead to weight gain . so try to stick to the exact mentioned pattern and your lost weight will ot return back . also once you complete atkins diet , it is important to continue with your exercises even if your diet has completely changed this will help in maintaining the lost weight .
Hi Payal ,
I frequently keep checking your blog..
Your most of the tips worked on me.
I have a doubt on Atkins diet.
1.you didn’t mention for how long we have to do pahse 2 that is balancing phase..?
2. During phase 1 we are not allowed to take any fruits right? Or any milk products?
3. And while following this diet can I do only yoga and walking..do I need to got to gym ?
Waiting for your reply
Thank-you.
Hi Rash ,
Thanks for reading at dietburrp. we are glad our tips are helping you. about your queries –
1] balancing phase – actually there is no set time limit for this phase . Most people stay on the 1 st phase till they have lost the majority of their weight . say if thew weight loss goal is of losing 15 kgs. You can follow phase 1 till you lose 6-7 kgs of weight . after which it is advisable to go to the balancing phase for atleast 1-2 week (depending upon the time period that you were on phase 1). This will help your body store the required nutrients and will restore the nutritional balance. after which if you wish, you can go back to phase 1 or continue further ahead to phase 3.
2] yes phase 1 , the actual diet does not allow you to intake fruits . as the carb intake is restricted to only 20 gms a day . milk and milk products can be consumed . specialy if you are a vegetarian , you really need the protein to fill up your calorie requirements.
3] what i have observed with my clients is that , those who were doing intensive exercises like gyming , pilates, zumba , kick boxing , tai chi , swimming or treking , lost wonderfully. literally about 2 kgs in a week . and those doing moderate exercises lost around a kg per week , which is equally good. but i feel that if you really want this diet to work , get involved in intensive exercises.
i also noticed that those who were doing little or no exercises , did not benefit much with this diet .
do let me know if you hav any further queries on this diet . 🙂
Hello Payal
Thank-you so much for clearing my doubts..I really appreciate.
Will be starting this diet soon infact from tomo..
Thanks once again.
🙂