The first phase of the Dukan diet is the attack phase. During this stage rapid weight loss is encouraged. Persons are expected to lose 4 to 6 pounds within a week. Losing weight at this rate has caused a lot of controversy. Losing weight at that rate may cause other biological issues to occur. It is best to consult a physician before attempting to lose weight at such a fast pace. The Atkins diet also utilizes four phases in which the first phase is called the induction phase. During this phase, each person is restricted to 20 grams of carbohydrate per day.

The second phase of the Dukan diet is the cruise phase. This stage is structured to allow the dieters to eat a lot of protein rich foods. There are also 28 vegetables that have to be added to the diet. The expected weight loss for this phase is 2 pounds per week. The similar second phase of the Atkins diet is called the ongoing weight loss phase. During this phase, the carbohydrate level is monitored by the dieter to find their ideal carbohydrate level for maintained weight loss. The phase is perused by the dieter until they are within 10 pounds of their target weight. Vegetables are also added to the ongoing weight loss phase.

The third phase of the Dukan diet is the consolidation phase. This is practiced in order to prevent weight gains in the future. Fruits, breads and other starchy foods are gradually reintroduced into the diet. Only two non-diet meals are allowed per week. The Atkins diet on the other hand uses the pre-maintenance phase as their third phase. The carbohydrate intake is further increased by 10 grams. It is at this point that each person should find their critical carbohydrate level for weight loss maintenance. Therefore, the ratio of protein to carbohydrate is gradually reduced.

The fourth phase of the Dukan diet is the stabilization phase. It is at this point that the dieter is allowed more freedom to eat what they want. There are some rules that still have to be followed in order to maintain long term weight loss. The rule is to have at least one day dedicated to eating only protein for the week. The diet also requires dieters to include oat bran in their diet on a daily basis. These are the rules required to maintain weight loss for the rest of the dieter’s life. The fourth phase of the Atkins diet is called the lifetime maintenance phase. This phase basically consist of continuing dieting techniques learnt from following the previous phases.

It is obvious that the Dukan diet is very similar to the Atkins diet. However, the Dukan diet appears to be more restrictive in terms of caloric intake. This diet also requires that goals are met within specific time frames. The Atkins diet on the other hand is less time sensitive and allows for more caloric freedom. This diet is more personally orientated. It is up to the dieter to decide what their critical carbohydrate level is. Both dietary systems have similar lifetime resolution plans for maintaining weight loss effectively. Both diets also are also based of a ketogenic diet.

The initial phases of the Atkins and Dukan diet are based on eating a lot protein while reducing the amount of carbohydrates consumed. Because dieters eat so little carbohydrate, there is less glucose in the blood. Therefore, there is less insulin released into the blood. The insulin will normally help to store glucose as fat in the body. Given that there is less glucose in the blood, the body instead burns body fat to convert into glucose to be used as energy. Even though both systems of diet uses similar methods, the Atkins diet in theory is more gradual and less aggressive. The Dukan diet is still a viable option for those who do not want to stick exclusively to a high protein diet.

The Atkins diet is great for taking off excess fat and keeping it off. Rather than thinking of it as a diet, just consider it a life-style change. However, a large part of the Atkins plan consists of a diet high in protein, mainly meat, fowl and fish. If you are a meat lover, this way of eating will be perfect for you, except that it can get a bit expensive. A good way to work within your budget is to substitute egg dishes several times a week. Eggs are still fairly inexpensive and they can be used in so many delicious ways.

1 cup extra virgin olive oil
1/4 cup freshly chopped parsley
juice of 1 lemon
2-3 tablespoons hot sauce, such as Tabasco
3 cloves minced garlic
1 tablespoon tomato paste
2 teaspoons oregano
3/4 teaspoon salt
1 teaspoon black pepper
2 pounds of medium prawns
Skewers

Instructions: 

Peel and devein the shrimp, making sure to also remove the tails.

In a large mixing bowl, mix together all ingredients (except skewers). Reserve approximately 1/4 of the marinade in a separate dish for use in basting later.

Pour marinade into a large Ziploc bag along with peeled and deveined prawns. Toss to coat. Refrigerate for approximately 2 hours.

Preheat grill to medium-low heat. While preheating, place prawns onto the skewers. Double pierce each shrimp for best results.

Discard remaining marinade, except for the 1/4 that was reserved separate from the shrimp.

With a brush, lightly oil the grill. For an even healthier alternative, place aluminum foil over the grill grate instead of oiling the grill grate.

Cook the prawns for approximately 5 minutes per side, basting frequently with reserved sauce. Prawns are finished when they appear slightly opaque and pinkish white.

About this dish:

This dish is delicious served over a bed of angel hair pasta or basmati rice. However, if you are trying to limit your carb intake, it is also delicious over a bed of lightly grilled or sauteed seasonal vegetables. For spice lovers, a little extra garlic and a dash of cayenne pepper give this dish a real kick! This is one recipe that can be fixed often and, with slight variations, will never grow old!

As the weather warms up, you might be thinking it’s time to fire up your grill. With this recipe, no matter the season, you’ll feel like it’s summer!

Ingredients

• 1 lb ground beef
• 1 lb ground sausage
• 2 eggs beaten
• 2 cloves crushed garlic
• 1 teaspoon ground mint leaves
• 1 teaspoon oregano
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 cup shredded parmesan cheese

Instructions
Step 1. Prepare a large frying pan with a ¼ inch of vegetable oil. Olive oil is okay to use also, however, it is a thin oil to cook with and will require a larger amount that vegetable oil.

Step 2. In a large mixing bowl, combine ground beef, ground sausage, oregano, mint leaves, salt, pepper and the two beaten eggs.

Step 3. Mix all ingredients very well. Once ingredients are mixed, scoop out small balls and place on a plate. Be sure to not use this same plate to collect the meatballs once they are cooked. Do not allow raw meat to touch cooked meat and then be ingested.

Step 4. In a very hot pan, place meatballs in oil and allow to cook thoroughly while turning each ball after a few minutes. Be careful to never add meatballs to cold oil. The meatballs will simply absorb all the oil and there will never be that nice golden sear on the sides of the balls.

Step 5. Drain the cooked meatballs on a plate, sprinkling shredded parmesan cheese over the tops.

This is an honest to goodness recipe from my little Sicilian Nona, or grandma, that was passed down to me by my mom. The mint is a specifically Sicilian touch and is usually not seen in northern Italian recipes. She also makes her own marinara sauce but I have to refrain from it due to the high carb count.

I am the only person in the house who cooks and who is on the Atkins diet. Therefore, I am sure to withhold the breadcrumbs from this recipe and the marinara sauce. Adding the extra egg will take the place of the breadcrumbs that are usually added to hold the meatballs together. I leave the sauce as a side for my husband and kids while I enjoy the meatballs just as they are. As we say in Sicily, finisci di mangiare!

Ingredients

• 2-4 tuna steaks
• ½ tablespoon freshly ground black pepper
• ½ teaspoon sea salt

Sauce Ingredients

• 4 tablespoons mayonnaise
• 2 tablespoons spicy mustard
• ¼ tablespoon cayenne

Directions
Step 1. The best way to prepare the tuna steak is on a BBQ grill. If using a BBQ grill, wrap the tuna steaks individually in tinfoil wrapping. Sprinkle pepper and salt evenly on one side. Place each wrapped steak on the BBQ and close lid.

If a BBQ grill is not available, use a frying pan and a non flavored oil to grill the steaks. Do not put steaks into cold oil. Always heat the oil and then add the tuna steaks, so a good sear will be obtained. Use a medium heat and season only one side of steaks with pepper and sea salt.

OPTIONAL FOR THE REST OF THE FAMILY
A great side dish for the rest of the family, not the Atkins Diet follower, is grilled corn. If a BBQ is being used to prepare this dish, throw some loose corn in a pocket of tinfoil and toss it on the grill alongside the tuna steaks. The BBQ will give a southwestern sear to the corn which completes this dish nicely. Atkins followers can even have a very small amount of corn if they haven’t consumed other carbohydrates during the day.

Sauce Directions
Simply mix the mayonnaise, mustard and cayenne pepper in a bowl. This is to be used as a side sauce. Therefore, if there is not enough to go around, increase the recipe by taste. The cayenne pepper is optional but will add a warm heat to this tangy sauce.

I often forget about how wonderful seafood is for dieting. I am especially grateful for this really healthy option while I’m on the Atkins diet. All kids love tuna fish sandwiches and so this recipe is like a tuna fish sandwich without the bread and a little more sophisticated. My kids, being extremely picky eaters, loved this dish after I made that explanation to them. The first time I made this dish was for a romantic dinner with my husband. He absolutely loved it!

• 5 skinless and boneless chicken breasts
• 5 slices cooked ham
• 7 slices Swiss cheese
• ¼ teaspoon salt
• ¼ teaspoon garlic powder
• ¼ teaspoon lemon pepper
• ¼ teaspoon freshly ground black pepper

Instructions
Step 1. Preheat oven to 350 degrees Fahrenheit.

Step 2. Wrap each chicken breast in Saran wrap.

Step 3. Pound out each chicken breast until they are about a ¼ inch thickness.

Step 4. Season each side of the chicken breasts with all the seasonings. It may help to mix all seasonings in a small dish and pinch out the desired amount to be sprinkled on chicken.

Step 5. Place each chicken breast on a cooking sheet that has been sprayed lightly with cooking oil.

Step 6. Place a strip of cheese over the chicken and then place a strip of ham over the cheese.

Step 7. Roll each chicken breast up into a small roll and secure with a toothpick if needed.

Step 8. Bake for 30 minutes or until chicken appears fully cooked.

Step 9. For a cheesy sauce over the Cordon Bleu, place an extra strip of cheese over each breast and bake for another 3-5 minutes.

Step 10. Remove from oven and allow the breasts to rest for about ten minutes. After 10 minutes or so, cut each breast into inch wide sections. Serve as an entrée or as an appetizer.

My family absolutely loves this recipe. The only part about the recipe that is different from a traditional Cordon Bleu dish is the breadcrumbs. My family doesn’t know any difference and I don’t miss the breadcrumbs a bit, especially with all the cheesy goodness. I experimented with this dish once by using bacon instead of ham. Bacon, as most would agree, makes everything taste better and this dish was no exception. I only include the ham because that is traditional. Dipping sauces are always a good idea if this dish is to be served as an appetizer. All white salad dressings are safe to consume on the Atkins diet, so I will use Ranch dressing or blue cheese sometimes for a little boost.

Skillet – 9 inch, non-stick

Ingredients

• Eggs – 2
• Parsley – 1 TB dried
• Ground pork sausage – 1/4 cup
• Butter – 1 tsp
• Feta cheese – 3 TB
• Salsa – 2 TB, no sugar added

Whisk the eggs in a measuring cup until the whites are completly blended with the yolk. Stir the parsley in to the eggs. Set the eggs aside. Fry the sausage in a 9 inch non-stick skillet on medium heat. Break the meat up as it cooks until all of the sausage is cooked well done. Drain the fat from the skillet and discard, set the sausage aside.

Using the same skillet, pour the egg mixture in and tilt the skillet in order to cover the entire bottom. Cook for 2 minutes or until the eggs start to gently bubble. Place the sausage on 1/2 of the eggs. Continue to cook until the eggs are starting to set. Crumble 2 TB of the feta cheese on top of the sausage. Using a spatula, carefully lift up the half of the egg mixture that does not have sausage on it and fold it over onto the side that does. Continue to cook until the edges of the omelette are not runny. Using the spatula and tipping the skillet, turn the entire omelette over to continue cooking the other side, approximately 2 minutes.

Slide the omelette from the skillet to a plate. Spoon the salsa along the top of the omelette. Crumble the reserved feta cheese on top of the salsa and serve.

This recipe is super easy and delicious. The salsa will add about 2 carbs, read the bottle lable for the carb count befor using it in this recipe

• Ground Turkey – 1 cup
• Lettuce Blend – 1 cup
• Tomato – 1 medium sized, diced
• Green or Black Olives – 4 to 5
• Salt – 1/2 teaspoon
• Pepper – 1/4 teaspoon
• Olive oil – 1 1/2 Tablespoon
• Fresh Garlic – 1/2 teaspoon, minced
• Fresh Basil – 4 to 5 leaves, roughly chopped

Serves 1 to 2 people

Chop the tomato into bite-sized pieces and set aside in a bowl. Chop the olives, mince the garlic, and roughly chop the basil leaves. Add chopped olives, 1 Tablespoon olive oil, garlic, basil, salt and pepper to the chopped tomatoes. Stir and set aside. Add the remaining 1/2 Tablespoon of olive oil to a saute pan and heat to medium. Add the ground turkey mince to the pan and brown, stirring regularly to avoid burning. Add the tomato mix to the turkey and continue cooking for two to three minutes. Place the cup of lettuce green, preferably a mixture of different varieties, onto a plate. Serve the turkey mixture over the bed of lettuce.

Another option is to use romaine lettuce leaves to create Italian tomato turkey wraps with the cooked ground turkey mixture, instead of serving it in salad form.

This is a great recipe for people who love Italian flavors and are becoming healthier using the Atkins diet. I have made this multiple times to great success, and I even served it as a light lunch item when I had a group of friends over for our book club. My kids also love it because of how flavorful the turkey mixture is. We sometimes wrap the mixture in lettuce leaves for a type of lettuce wrap instead of eating it as a salad. I think this recipe works in many situations, and can be served as a first course or a light main entree.

The Atkins Diet is a regimen that is highly concentrated in proteins, meats and other low carb foods…restricting the amount of total carbohydrate intake. The purpose is to reverse the balance of caloric intake and output by forcing the body to burn fat cells as caloric energy sources, medically known as a state of ketosis. As like any other diet, there are advantages and disadvantages. It is a weight-loss program that may not be for all dieters.

The program is a four-part process according to the official diet website www.atkins.com. The initial period, or Induction, lasts for two weeks and focuses on minimal carbohydrate intake. Meals are measured daily with maximums of 20 grams of refined sugars, or carbohydrates, and 100 grams of fat. One of the advantages of the diet is that it includes red meats. This is a characteristic that attracts many men to follow the diet guidelines. The induction basically stops the caloric intake overload. No alcohol can be consumed during the induction.

The second part of the program is Ongoing Weight Loss, or the OWL stage. At the conclusion of the initial period the body’s fat-burning momentum is in reverse and it is important to maintain strict adherence to the diet at this point. But, this stage allows the dieter to increase carbohydrate intake by 5 grams per day. This is normally sufficient for most individuals regardless of metabolism and allows the body an opportunity to ease back into an intake equilibrium of sugars and fats by utilizing additional quantities of fruits and vegetables, including some starchy vegetables.

On of the disadvantages of the program at this stage is measurement of carbohydrates. In the first stage they are practically restricted to none, but the increase of sugars in the second phase can be problematic in terms of accuracy. In addition, it is extremely difficult to quantify when the dieter is eating supper outside of the home. Failure to get a consistent balance at this stage could result in regaining any previous weight losses. It is important to follow the carbohydrate ladder posted on the official website in this stage. It lasts until the individual is within 10 pounds of the weight goal.

The third stage of the Atkins Diet is called Pre Maintenance. At this point the dieter should have a good balance of carbohydrates to fats and maintain a consistent diet. This is essentially a testing stage and is often where many attempts at the diet fail. Adhering to the dietary cycle is very important to success with this particular program. One of the primary complaints about the diet is that many who attempt the diet have success during the first phases, but regain all or more of their weight by not progressing completely through Pre Maintenance to the final stage of the program, which is Lifetime Maintenance.

Lifetime maintenance is the ultimate goal of the Atkins Diet and many people have lost large amounts of weight while following the directions carefully crafted by Dr. Atkins. The truth is that the diet is simple and attractive at first, but is normally only successful for the individual who can adapt to the long-term application of the consistent ratio of sugars-to-fats that the diet requires.

Additional long-term disadvantages of the Atkins Diet include a minimal amount of medical testing to determine any adverse effects it can have on the heart and kidneys, though some individuals suffer dehydration with the diet. Low-carb diets can also have an impact on calcium levels in the body that are critical for those who may have incompatible illnesses that would limit the program’s effectiveness.