In the early, we was discussed about the Atkins Diet, Keto Diet, and more about low carb related topic will a launch soon. Don’t worry and we will continue to contribute this useful topic to our follower. Today’s topic will cover Aktins Phase 1 to 4: A Buyer’s Guide to Best Atkins Diet Foods in Malaysia.
Atkins Diet – Your Best Weight Loss Diet!
The common Malaysian diet that we have now is high in carbohydrates, fats but low in protein and fibre. Did you know that the new food pyramid has been revised, and fruits and vegetables replaced grains as the base of the pyramid? This is why if you want to lose weight FAST, you can give the Atkins Diet a shot!
The Atkins Diet is a weight loss diet that was created by Dr Robert C. Atkins in the 1960s. Dr Atkins experimented on a carbohydrate-restriction diet and found it to be very effective in losing weight. If a person strictly follows the stages of carbohydrate restriction, losing additional pounds and maintaining weight goals is highly possible!
Listed below are the five key benefits and advantages of the Atkins Diet:
- There is no need to reduce the portion and amount of food during each meal.
- Control only the carbohydrates.
- There is no need for calorie counting.
- Exercise is not a must!
- Carbohydrates are introduced back into the diet slowly. You can decide which type of carbohydrate suit your body best!
Cutting off Carbs!
The essence of the Atkins Diet is to remove carbohydrates from your daily meals. The goal is to kick start fat burning in your body! When carbohydrates are reduced, this usual source of energy is being switched to fat stores. This will help you to lose weight quick!
Now, remember carbohydrate is present in the many foods that we consume daily. It is present in your rice, drinks, certain vegetables, snacks, pastries etc. To ensure that your road to weight loss is a success, consider cutting off all of these ‘dangerous’ food!
Here are some foods that one should avoid in the Atkins Diet:
- Simple sugars: sugary soft drinks, ice cream, cakes, candy, fruit juices, sugared drinks, bread, potatoes, chips, junk food, boba milk tea etc.
- Grains: rice, barley, pasta etc.
- Trans fats: processed canned foods with added sugar.
You might be thinking, what if I get hungry with the sudden changes?
The Atkins Diet may require strict carbohydrate intake, but you can eat all the proteins and healthy fats you want (Psst, but do not overeat, okay?)! For example, if you eat a bowl of rice each day, start the change by having meals based on protein such as grilled chicken breasts, paired with a chef’s salad and some nuts. In that way, your calories are not reduced, and this will not cause a sudden surge of hunger. On a side note, individuals on the Atkins Diet can also eat some snacks in between meals to curb sudden surges of hunger.
Examples of low carbohydrate snacks are:
- A hard-boiled egg
- A piece of cheese
- A handful of nuts
- Some Greek yoghurt
- Small portions of berries and cream
- Low-carbohydrate snack bars
Atkins Diet Phases
The Atkins Diet can be split into 4 phases which are:
- Phase 1 (Induction)
- Phase 2 (Ongoing Weight Loss)
- Phase 3 (Pre-Maintenance)
- Phase 4 (Maintenance)
*Note: one serving = 113 – 170 grams (4-6 ounces)
[Net carbohydrates = Total Carbohydrates – Dietary Fibre – Sugar alcohol]
Atkins Carb Ladder
This is a guide to your carbohydrate restriction. It shows what group of carbohydrates that can be taken based on the Atkins Diet phases 1 – 4.
PHASE 1
- Level 1: Foundation vegetables: leafy greens and other low-carbohydrate vegetables
- Level 2: Dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses
PHASE 2
- Level 3: Nuts and seeds (but not chestnuts)
- Level 4: Berries, cherries, and melon (but not watermelon)
- Level 5: Whole milk yoghurt and fresh cheeses, such as cottage cheese and ricotta
- Level 6: Legumes, including chickpeas, lentils, and the like.
- Level 7: Tomato and vegetable juice “cocktail” (plus more lemon and lime juice)
PHASE 3 & 4
- Level 8: Other fruits (but not fruit juices or dried fruits)
- Level 9: Higher-carb vegetables, such as winter squash, carrots, and peas
- Level 10: Whole grains
Buyer’s Online Shopping Guide
In this article, attached are links where you can buy some examples of foods recommended for the Atkins Diet. In a world where purchasing is just a click away on your fingertips, scroll through for a clear buyer’s guide where things (Atkins Diet Foods) can be easily bought through Shopee, Lazada and more!
Groceries such as fruits, vegetables, proteins and staples can always be purchased at your nearby supermarket or mini market. Nevertheless, if you are feeling a lil’ lazy, shopping online is one of the best options!
- GRABMART on the Grab app
Open the Grab App > Select ‘Mart’ > Select relevant merchants > Add your groceries to cart > Check out!
- Shop on PANDAMART
Shop on the app or online with the link above > Insert current address > Select relevant merchants > Add your groceries to cart > Check out!
- Websites for supermarkets such as:
Phase 1: Induction
Induction is a phase that lasts for about two weeks or more, depending on individuals. This is the intensive phase where carbohydrates are cut to the minimum. Quick weight-loss starts here!
- Only a net of 20 grams of carbohydrate is allowed in a day.
- Source of carbohydrates: Level 1 (Foundation vegetables) – leafy greens and other low-carbohydrate vegetables
- Foundation veggies should be 12 to 15 grams of total carbohydrates.
- E.g., Bak Choy (cooked), avocado, celery (raw), broccoli/cauliflower (cooked), cucumbers (raw), cabbage (cooked), pumpkin (cooked), kale (cooked)
- 3 servings of proteins
- Fish, fowl (e.g., chicken, duck, turkey), shellfish* (e.g., clams, crabmeat, shrimp), meat* (beef, lamb, pork), eggs
- *NOTE: oysters and mussels contain carbohydrates; bacon, ham, and some meats are processed with sugar.
- 3 servings of healthy fats
- Level 2: (Dairy foods high in fat and low in carbs) – cream, sour cream, and most hard cheeses. Buy these online: Natural Sour Cream, Emborg Sour Cream, Tatua Sour Cream, Floridia Parmesan Cheese, Perfect Italiano Parmesan Cheese
- E.g., butter, sugar-free mayonnaise, olive oil, vegetable oil. Buy these online: Anchor Unsalted Butter, Hellmann’s Real Mayonnaise, Naturel Extra Virgin Olive Oil
Literally, almost everyone will have a sugary beverage in a day in Malaysia. From boba milk teas to teh tarik, Starbucks and The Coffee Bean… you want it, we sure can name it! Little did we know that these are what contribute to the huge amount of hidden sugars in our daily lives.
- It is a must to cut off sugary beverages in the induction phase.
- TRIVIA: Did you know that a regular cup of boba milk tea contains 8 teaspoons of sugar? That is about 33 grams of sugar!
- You can replace sugared drinks with artificial sweeteners (1 packet = 1 gram of carbs)
- E.g., sucralose, saccharine, stevia (NO MORE THAN 3 packets a day)
- Replace your sugary drinks with:
- Diet soda (e.g., Coke Zero, Pepsi Black), Decaffeinated/Regular coffee or tea without sugar, unsweetened herbal tea.
- DRINK PLENTY OF WATER, at least 8 glasses a day to stay hydrated.
Phase 2: Ongoing Weight Loss
Things will start to get better and better with Phase 2! Phase 2 commences when you are about 15 pounds (6.8kg) away from your target weight. In this period, the aim is to slowly add back carbohydrates into the diet from daily net carbs of 25 to 50 grams. You may notice that weight loss is much slower in this phase.
- Add on 5 grams of carbohydrates weekly or biweekly or monthly.
- Start with lower carbohydrate foods to higher carbohydrates foods.
- Level 3: Nuts and seeds (but not chestnuts).
- E.g., Macadamias, Sunflower seeds, Walnuts, Almonds, Cashews.
- Buy these nutty products online: Amazin’ Graze Healthy Nutty Protein Trail Mix, Signature Market Walnut Trail Mix, Mix Roasted Nuts
- Level 4: Berries, cherries, and melon (but not watermelon).
- E.g., Raspberries, blueberries, strawberries, honeydew, cantaloupe
- Level 5: Whole milk yoghurt and fresh cheeses, such as cottage cheese and ricotta.
- E.g., Mozzarella, Ricotta, cottage cheese 2%, Plain or Greek yoghurt (unsweetened, whole milk).
- Get them online: Mozzarella Cheese Block, Bright Cow Fresh Ricotta Cheese, Bright Cow Fresh Cottage Cheese Paneer, Bright Cow Fresh Yogurt Natural, Farmers Union Greek Style Natural Yogurt
- Level 6: Legumes, including chickpeas, lentils, and the like.
- Can be cooked or canned
- E.g., Lentils, Kidney beans, chickpeas, black beans
- These are available online: Boiled Durra Chickpeas, Cirio Red Kidney Beans
- Level 7: Tomato and vegetable juice “cocktail” (plus more lemon and lime juice)
- E.g., Lemon/Lime/Tomato juice
- Juices that can be purchased online such as Lakewood Organic Pure Lemon Juice, Woolworths Tomato Juice
- This is a phase to start experimenting and challenging your carbohydrate limits.
- Continue to have 12-15 grams of net carbohydrates from the foundation vegetables.
- Reintroduce carbohydrate groups one at a time following the Atkins Carb Ladder.
- Add on carbohydrate foods within each group one by one too!
- For example, add on an almond first, before adding in walnuts.
- Level 3: Nuts and seeds (but not chestnuts).
It is quite easy to go overboard when some of the foods that you probably love can be added to your meals. You may see that weight loss is not as extensive as in the first phase, or that your cravings have returned…but do not get disappointed and give up! Here are some tips and tricks to help you:
- Don’t get too upset and beat yourself up when you have accidentally overeaten (for example, a plate of fries). We are all human and weaknesses happen sometimes. We must not give up! Overeating once or twice does not mean a failed diet.
- Track your intake of carbohydrates as you progressively add on more foods so that you do not exceed the daily amount of carbs.
- To curb cravings, add in some healthy fats such as half of an avocado to feel full and satisfied.
- Weigh yourself weekly to see if you are slowly losing the pounds to reach your target.
- You can go with convenience food but do remember to count the net carbs per meal.
Phase 3: Pre-Maintenance
This is a ‘Rehearsal’ for lifetime maintenance. This is the phase to continue trimming off the last of the extra pounds and a stage to explore your personal carbohydrate balance. The goal is to help you prepare for a new healthy eating lifestyle. Carbohydrates can be increased from the previous phase of 50 to 80 grams daily. Phase 3 may last for some time so do not give up!
- Continue to add on 5 grams of net carbohydrates weekly until you have reach your target weight.
- Do this progressively and steadily.
- Be sure to continue with the servings of protein and healthy fats as with Phase 1.
- Add in higher carbohydrate foods:
- Level 8: Other fruits (but not fruit juices or dried fruits)
- E.g., Watermelon, papaya, guava, kiwi, pineapple, mango, grapes, oranges, dates, banana
- Level 9: Higher-carb vegetables, such as winter squash, carrots, and peas
- E.g., Carrots, Peas, Butternut squash, baked sweet potato, baked potato, corn
- Level 10: Whole grains
- E.g., Whole wheat pasta (cooked), wholemeal bread, quinoa (cooked), barley (cooked), brown rice (cooked)
- Buy whole-grain products that are suitable for the Atkins Diet: Simply Natural Organic Whole Wheat Spiral Fusilli, M&S Whole Wheat Penne, Lale Organic Quinoa, Organic Care2u White Quinoa, EcoBrown Unpolished Brown Rice
- Level 8: Other fruits (but not fruit juices or dried fruits)
- Count your carbs! ALWAYS! To ensure that you are right on track.
- Write down foods that help in maintaining weight, and also those that will cause weight gain and cravings.
- If a certain food sabotages your process of maintaining a healthy diet, remove it from your meals and reintroduce it after a few days.
- It is possible to experience a ‘plateau’. It is a phase whereby weight maintains at a level and does not go down for some time. If you still want to lose weight, reduce the daily carbs by 10 grams and wait it out patiently. When your weight starts to drop, slowly add on 5 grams of carbs weekly and observe.
Phase 4: Maintenance
One can go up to a max of 80 to 100 grams of carbohydrates daily as long as the amount helps to maintain your target weight. This Atkins Diet phase is a lifelong commitment to eat and live healthily. Of course, one can always try out different foods to understand your own body and limits.
Continuing the Atkins Diet lifelong does not mean that you cannot eat many of your favourite desserts, snacks, and high-calorie food. It is more of a conscious and consistent decision to always choose healthy foods and to know the maximum limit of carbs that your body can take without causing an increase in weight.
Atkins Snacks
The most challenging part about a diet plan is always the part where cravings kick in or when hunger strikes. The Atkins website recommends 3 main meals + 2 snacks a day to ensure that blood sugar levels are nicely distributed throughout the day. This is to prevent sudden bouts of cravings and hunger and causing one to lose control.
There are tonnes of snacks and packet food that are available in the market but be sure to choose those that are recommended for Atkins dieters. When unsure if the product is suitable, always read the labels on the packaging.
SNACKING TIME!
Here is a list of links to snacks, shakes and desserts that are suitable for the Atkin Diets (which are all low in carbs, about 1-3 grams net carbohydrates per serving):
- Protein shakes: Atkins Plus Protein & Fiber Creamy Milk Chocolate, Atkins Plus Protein & Fiber Creamy Vanilla
- Desserts: Atkins Endulge Treat Nutty Fudge Brownie Bar, Atkins Caramel Chocolate Nut Roll Bar, Assorted Atkins Endulge Sweet Treats
- Snacks: Atkins Snack Bars Cranberry Almond, Assorted SlimFast Keto Meal Bar
Tips to Look Out from the Labels
Did you know that knowing how to read labels from food packaging plays an important role in the Atkins Diet?
Let us be practical and honest, there are days we do not feel like cooking. Listed are some important tips when buying items from the groceries:
- When picking frozen meals, canned or processed food, snack bars or protein shakes, turn to the back and sides > READ THE LABELS! Check out the ‘Nutritional Facts’ of items and take note of the carbohydrate or sugar content.
- Be careful with ‘serving size’ & ‘packaging size’, some labels may show the number of carbs for serving size. You would not want to be indulging in the entire pack of food without looking properly.
- You should add in the carbohydrates if you have more than one serving.
Dining Out can be Healthy!
There will be days where some occasions are worth celebrating by dining out! You can still stick to the Atkins Diet while eating out by:
- Picking a meal based on proteins and fats.
- Asking for the sauces to be separated. *Though there is no need to remove them.
- If you are unsure of the ingredients used in the meal, kindly ask the waiter for details.
- Replacing side dishes with extra salads and vegetables.
Conclusion
The Atkins Diet is an easy diet that does not force you to eat less, but to change the way you eat. Cutting off carbohydrates will have a great impact on blood sugar levels in the body and helps you reach your target weight without the need to exercise and reduce calories. It is a conscious decision to always eat healthily day after day.
The Atkins Diet also does not mean you cannot eat the foods you love that are high in carbs, but to calculate your daily carb intake so that you will not overeat. Once you are used to the lifestyle, it is so much easier to maintain your body figure and your health! It is the right time to start your Atkins Diet plan after read out this useful article “Atkins Phase 1 – 4: A Buyer’s Guide to Best Atkins Diet Foods in Malaysia“.
Frequently Asked Questions (FAQs)
What is the Atkins Diet?
The Atkins Diet is a diet program that focuses on restricting carbohydrate intake while emphasizing proteins and fat. It does not need calorie counting or cutting down meal sizes.
It is hard to find ‘Atkins’ brand products in Malaysia, what can I do?
You can always try out other alternative local or international brands that are in Malaysia. However, it is very important to read the product information labels properly to ensure that the snacks and bars have no added sugar in them. Be sure to count how many grams of carbs is in a serving! If you still not sure, there have lots of options showed to you at the above Atkins Diet Foods list and you can buy directly via Lazada and Shopee.
How can I know about the number of carbohydrates or sugar in a product?
Scroll up to read about ‘Tips to Look Out from the Labels’. It is super important that you know what information to get from the labels.
Follow this formula to determine your net carbohydrates for a particular food.
NET CARBOHYDRATES (g) = TOTAL CARBOHYDRATES – DIETARY FIBER – SUGAR ALCOHOL
Can I still eat the foods I love? For example, French fries.
Yes, you can. However, it is highly encouraged that you strictly follow the carbohydrate restriction on Phase 1 to have a period that will burn fat the most. When higher carbohydrate content foods can be added into your diet by Phase 3 and 4, just be sure to calculate the net carbs of the food that you eat and do not exceed the number of carbs daily to maintain your weight. Alternatively, substitute your cravings with some other healthy snacks that are low in carbs!
How can I know how much of each food I take equals how many grams of carbohydrates?
Attached is this link are acceptable foods according to phases by the official Atkins Diet website. It can act as a guide as to how much you can eat per meal along with the number of carbohydrates.