Atkins Diet Plan for Beginners: Eating Fiber, Protein, Vitamins and Minerals

Before you begin your Atkins Diet Plan, you need to remember that there are three yeses - fiber, protein and vitamins and minerals- and two noes - carbs and trans fatty acids.

For those who are just starting on the Atkins Diet Plan, the menu is different than it is for those who have been on it for a while. When you first start you can have as much as you want of fish, shellfish, eggs, fowl and meats, including things like ham bacon and cold cuts, but if they contain sugar, they will add to your carbohydrate intake. Just try and stay away from anything cured with nitrates and limit any organ meats - liver, heart etc. to no more than 4 ozs a day. You can also have 3 to 4 oz of soft or semi soft cheeses like cream cheese and mozzarella. There is a limit on vegetables, 12-15 net carbs each day.

To make up your menu, keep the carbs down to between 20 to 22 a day. Keep this page handy and refer to it to keep track of your carbs. Once you get going, you will remember how much is in each of your favorite foods, but when you plan your menu - and you should plan one day in advance at least- this carb counter is like the bible.

As for drinks, 8oz of water a day is a must. It is best to stay way from caffeine. Club soda or certain favored seltzers are good choices. On the Two Week Atkins Diet Plan Introduction a typical breakfast might be Greek omelet: ½ cup spinach, 2 ounces feta and 2 eggs ½ small tomato; sliced. Be sure to measure the veggies before they are cooked, not after. For lunch, Tuna salad mixed with 1 stalk celery, 5 radishes and cherry tomato, all chopped 1 cup green salad with 2 tablespoons Marie's French Dressing. Be careful with the brands of dressing. They are not equal. Marie's is natural, it is refrigerated in the store, not on the shelf with the rest. You can find it in the produce section. For dinner, Lemon and Parmesan Turkey Cutlets 1/3 cup each green beans, snow peas and bell-pepper medley 1 cup green salad with olive oil and vinegar.