The Atkins diet is divided into three phases. The first phase, Induction, allows only 20 grams of carbohydrates or less for all dieters. The second phase, Ongoing Weight Loss (OWL) allows a minimal increase in carbohydrates based on your "critical carbohydrate level for losing" (CCLL). In the final phase, you raise your carbohydrate intake slightly to a level at which you can maintain your loss.
Importance of Carbohydrate Counting
In order to determine your CCLL, it is important to count carbohydrates consumed.
- Each week, increase daily carbohydrate intake by about 5 grams and assess your weight loss.
- Once weight loss ceases, you have reached your CCLL. Back off from this amount by about 5 grams of carbohydrates.
- CCLL is mainly a product of a person's metabolic rate based on age, gender, activity level, hormonal systems and medications. For this reason, there can be a wide range between the CCLL of one dieter and another.
For the purposes of remaining within the average CCLL for dieters in phase 2, which is between 15 and 40 grams per day, the following recipes contain no more than 10 grams per serving. It is important to know your individual CCLL before choosing any recipe or food to ensure continued weight loss.
Spiced Pork with Garlic Greens
Ingredients
- 2 tbs. olive oil
- ½ red bell pepper, chopped
- 6 garlic cloves, minced
- 2 packages (10 oz. each) frozen collard greens, thawed and chopped
- 1 c. water
- 2 tbs. cider vinegar
- ¼ tsp. salt
- 1 lb. pork tenderloin, cut into ½" strips
- 2 serrano peppers, seeded and finely chopped (wear rubber gloves when handling)
- 1 tsp. black pepper
- 1 tbs. olive oil
Directions:
- Heat 2 tbs. oil in large skillet over medium heat. Add pepper and garlic; cook for 2 minutes or until lightly browned.
- Add greens and water; bring to a boil. Reduce heat to low and cover; simmer for 20 minutes or until tender. Stir occasionally while cooking and add more water if needed. Stir in vinegar and salt. Remove from skillet and keep warm.
- While greens are cooking, combine pork strips, serrano peppers and black pepper in a medium bowl.
- Heat 1 tbs. oil in skillet over high heat. Add pork and cook for 3 to 5 minutes until pork is cooked through.
- Spoon pork strips over collard greens and serve.
Servings and Nutrition Information:
Makes 4 servings.
Per serving: 10 g Carbohydrate, 270 Calories, 32 g Protein, 10 g Fat, 2 g Saturated Fat, 67 mg Cholesterol, 5 g Fiber, 420 mg Sodium.
Grilled Steak with Spicy Salsa
Ingredients
- 2 tbs. ground cumin
- 3 cloves garlic, minced
- 3 tbs. lime juice
- 1 tsp. black pepper
- ½ tsp. salt
- 1-½ lbs. flank steak or top round
- 1 large tomato, chopped
- 1 can (4 oz.) chopped mild green chilies, drained
- 2 scallions, thinly sliced
- ½ tsp. chili powder
Directions:
- Preheat grill or broiler rack. Spray with cooking spray. Place cumin in skillet over medium heat and cook for 3 minutes. Remove from heat and place in a small bowl. Add garlic, 2 tbs. lime juice, black pepper and ¼ tsp. salt. Mix well.
- Rub cumin mixture on both sides of steak. Grill for 5 minutes per side or until desired.
- In medium bowl, combine tomato, chilies, scallions, chili powder, remaining 1 tbs. lime juice and remaining ¼ tsp. salt.
- Cut steak into thin slices and serve with salsa.
Servings and Nutrition Information:
Makes 4 servings.
Per serving: 7 g Carbohydrate, 275 Calories, 36 g Protein, 11 g Fat, 5 g Saturated Fat, 60 mg Cholesterol, 2 g Fiber, 605 mg Sodium.
During the OWL phase of the Atkins diet, you can continue to lose weight while adding in a few more carbohydrates. By using the appropriate recipes and carefully monitoring your carbohydrate levels, you will be on your way to achieving your goals.
