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
|All Hydrogenated fat, Cotton seed oil ,
Rice bran oil , soyabean oil , Canola oil
|Nuts and seeds||Almonds , Walnuts , Sunflower 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.
* Milk products
- Scrambled Paneer (bhurjee) with lots of veggies
- Mung dal scrape filled with paneer stuffing
- Yogurt smoothie with almonds & apple
*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
* 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
1 glass milk + 4-5 soaked almonds / walnuts
* Note –
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
Be creative in using capsicum in curries, salads or omelets. It can really create wonders.
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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 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 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!