Meal plans on Atkins

Atkins meal plan

Atkins meal plan

Whether you are cooking for one person or for a larger group planning meals is a good idea – you put more thought into what you eat, you are more likely to eat a wider variety of food, you do more cooking from scratch, you are less likely to get take away or eat junk food, you eat tastier healthier meals and you save money. However, while it is a very good idea in general, it is essential, in my opinion when starting with Atkins. Continue reading

Low carb Fish Chowder

This delicious Atkins friendly low carb fish chowder is one we make all the time for lunch and is a perfect candidate for making extra so you have enough for a few lunches. Not only is it a good way to get fish into your diet, but it is also a nice option for a warm lunch. The original recipe is from the following excellent website: https://alldayidreamaboutfood.com/2012/11/hearty-fish-chowder.html All we’ve done here is translate the measurements to grams and millilitres instead of cups. Continue reading

Counting carbs in Ireland – total or net carbs?

Handy pocket sized Carb Counter book

Handy pocket sized Carb Counter

A question we’re asked pretty often is whether you need to count total or net carbs when following the Atkins diet in Ireland. The good news is that you just need to count the total carbs – no subtracting of fibre or anything else needed. The reason you might read online about counting net carbs is because in the US the labeling on products is different. In Ireland, when looking at packages or tins – just go by the number after ‘Carbohydrates’.

However, you will probably find you are eating less food that comes in a box, package or tin while following the Atkins nutritional approach and much more from the fresh vegetables aisles and your local butchers and fishmongers. To see how much carbs are in these foods – visit our food list page. You will see a full list of the acceptable foods for each phase there along with the amount of carbs in each. Continue reading

Low carb cheesecake

Low Carb Cheesecake

Low Carbohydrate Cheesecake

This low carb cheesecake is simple to make and really delicious. You can either make a chocolate flavoured for for a lemon/orange flavoured cheesecake see the Alternative section at the end. If you are short on time, I often find it easier to make the base in the evening and then make the topping at a different time – that way the base is cool when you add the topping. Continue reading

Atkins for breastfeeding mothers

Breastfeeding babyFor new mothers, losing weight is probably the furthest thing from their minds and in my opinion, this is exactly as it should be. I think that in our culture mothers are sometimes expected to bounce back to ‘normal’ as though nothing has changed! In reality, everything has changed and you have a lot more important things to think about in those first few weeks or months. As well as getting to know your baby, establishing breastfeeding, adjusting your sleeping patterns and often your expectations you need to try to give yourself time to rest and recover.

However, at some point when you feel ready to begin losing the baby weight and you have consulted with your doctor, the Atkins Nutritional Approach is an excellent choice. This is true no matter how you feed your baby but when breastfeeding there are some extra considerations so I’ll focus on these for this article.
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Quick and Easy Salads on Atkins

Salads are an excellent option for lunches on Atkins and can be very quick and easy too. Of course, salads don’t need to be anything fancy – you can just take whatever ingredients you have in the fridge and add a tablespoon of full fat mayonnaise or another dressing. For instance you could choose from the following:

  • meat such as chicken, ham, turkey, pork – meat left over from foods you have cooked would be better as cooked meat you buy in packets tends  (unbelievably!) to have sugar added as well as other additives. It’s not very much but worth keeping in mind when making dinner so you can cook some extra meat for dinner so you can have it with your salad the next day.
  • tinned fish such as tuna, salmon, sardines or fish such as prawns or smoked salmon
  • cheese such feta, brie, cheddar, mozzarella, swiss cheese, goats cheese – and these are all acceptable in phase one
  • vegetables such as red, green or yellow bell peppers, lettuce, avocado, cucumber, radish, mushroom, olives, onion, spinach etc.

Continue reading

Breakfast ideas on Atkins

Broccoli and Tomato Omelette

Broccoli and Tomato Omelette

Breakfast can be the biggest change you need to make to your eating habits once you start the Atkins way of eating. We’re so used to just having cereal and toast before rushing out of the house in the morning, if we eat anything at all. As a result the idea of having a hot breakfast or something more substantial takes a little getting used to (unless its a full Irish breakfast at the weekend!). However, once you make having a truly healthy (i.e. low-carb) breakfast a habit, it really becomes much easier and will transform your health as well as getting you to your goal weight and keeping you there. Continue reading

Creamed spinach

Low carb creamed spinach

Low carb creamed spinach

Creamed spinach is a delicious and very easy dish to make and would go great with fish. It is also naturally gluten free.

There are lots of recipes for this online but we’ve just done the work of converting cups to grams and using fresh spinach rather than the frozen spinach (not sure you can even buy this in Ireland?) you see in most recipes. Continue reading

The REAL Heart Healthy Foods

We’ve been told for years now to avoid the ‘artery-blocking’ saturated fats and to eat more ‘heart healthy’ whole grains to lower our cholesterol and reduce our risk of heart disease.. So is it true and has it worked?

If this is your first introduction to the idea that the health advice we have been given for so long in relation to diet is questionable, I completely understand that it is a lot to take in but please keep an open mind and do check out the extra resources at the end. Continue reading

Want to lose weight but hate exercising?

For many people, the idea of having to exercise – of forcing themselves to go to a large impersonal gym at some crazy hour of the morning or making themselves pound the streets late at night or spend hours on that treadmill – puts them completely off the idea of trying to lose weight.Fat man jogging tired

For others, its the idea of walking into a gym full of beautiful people in their gym attire is so intimidating that it makes them give up the whole idea of losing weight before they even start. Or perhaps, you are someone that cannot exercise because of a disability or an injury. Or maybe you’re really busy and can’t seem to fit it in right now..

Well, I have good news for you! Continue reading

How to have a Cracking Low Carb Christmas!

With Christmas fast approaching, you might be wondering how you will manage to stay on track with your Atkins way-of-eating or at least limit the damage so you don’t undo your good work over the last few months or year! It can be tricky as its easy to revert to habits from previous Christmases such as mindlessly eating chocolates in front of the TV.

However with a little planning and preparation ahead of time you can make sure that you have so much delicious Atkins-friendly options on hand that you won’t want to cheat. Continue reading

How To Start The Atkins Diet

So you’ve decided that its time to bite the bullet and get started with Atkins. But where do you start? Well, before we start with the practical steps and the how-to part of it, it’s worth taking a step back to take a look at what you are trying to achieve. I’ll assume if you are reading this article that you want to lose weight and improve your health. And its probably safe to assume you want those extra few pounds/stone to stay lost? Continue reading