Atkins Diet Recipes: Phase 4: Lifetime Maintenance
Summary:
Atkins Maintenance brings together all that is learned in the first three phases to the diet regarding the individual body's response to carbohydrates. Atkins' premise is that, armed with that knowledge, weight lose can be maintained permanently.
What You Eat:
Basically, it's a continuation of the end of Pre-Maintenance, where the carbohydrate level "balance" is found - the most carbohydrate that can be safely eaten without gaining weight. Atkins presents this pyramid as a permanent eating guide.
Length of Phase:
Forever, unless you regain weight.
Goals:
To know your body's needs regarding carbs so that you can maintain weight for life.
Menus:
Depends on carb levels. See Pre-Maintenance
Reaching your final weight loss goal is exhilarating and a great accomplishment. At this stage, maintaining your new weight is vital for reaping the benefits of optimum health such as normal blood pressure, decreased risk of diabetes and a stronger heart. The Atkins plan continues to dictate the importance of keeping within your personal Critical Carbohydrate Level for Maintenance (CCLM).
What You Need to Know
Although a wider range of food is available at this phase, the old habits of overeating are not an option. Understanding your food triggers and finding coping mechanisms other than food binges of starchy, sugary carbohydrate-rich foods is key to maintaining your weight. Also, it is essential that carbohydrates be selected with caution and that there is a continued awareness of their accumulation in one’s diet.
Exercise is highly recommended in the Atkins program. Being physically active will help you burn extra calories that add up to the return of unwanted pounds. Along with an exercise plan, meal plans need to be maintained and followed. Although the recipes below are Atkins-friendly, you will need to modify them to fit into your daily CCLM. Besides containing acceptable carbohydrate amounts, the recipes offer an appropriate amount of fat grams for good cardiovascular health. Since many Atkins followers can tolerate more vegetables at this point, the roasted vegetable recipe is an appreciated addition to many meal plans.
The Recipes
Mexican Strata
Ingredients
5 slices low-carbohydrate bread, cubed (about 3 ½ cups)
6 oz. ground turkey sausage
3 egg whites
1 whole egg
1 c. skim milk
½ c. reduced-fat sour cream
1 c. shredded sharp cheddar cheese
1/3 c. salsa
Directions
Spray a 9” pie dish with cooking spray. Spread bread cubes evenly in prepared dish. Set aside. Brown the sausage in skillet on medium-high heat, breaking up pieces as needed. Place evenly on top of bread cubes.
In medium size bowl, beat egg whites, whole egg, milk and sour cream. Stir in cheese. Pour over sausage; cover and refrigerate at least 2 hours or up to 24 hours.
Uncover and bake in 325 degree oven for 35 minutes or until center is firm and edges are lightly browned. Let stand 10 minutes before cutting. Top each serving with salsa.
Servings and Nutrition Information
Makes 6 servings.
Per serving: 16 g Carbohydrate, 245 Calories, 10 g Fat, 4 g Saturated Fat, 95 mg Cholesterol, 546 mg Sodium, 2 g Fiber, 20 g Protein
Herb Roasted Vegetables
Ingredients
2 medium sweet potatoes, cut into 1” cubes
2 carrots, peeled and cut into 1” pieces
1 medium parsnip, peeled and cut into 1” pieces
1 small red onion, sliced
1 tbs. olive oil
3 cloves garlic, minced
2 tsp. oregano
2 tsp. thyme
2 tsp. basil
½ tsp. salt
½ tsp. ground black pepper
Directions
Preheat oven to 425 degrees.
Place potatoes, carrots, parsnip and onion in 13” x 9” baking dish. Combine oil, garlic, herbs, salt and pepper in a small bowl. Pour over vegetables and toss well to evenly coat.
Cover dish with foil and bake for 30 minutes or until desired tenderness. Uncover and stir vegetables well. Bake for another 10 minutes uncovered.
Servings and Nutrition Information
Makes 6 servings
Per serving: 18 g Carbohydrate, 98 Calories, 2 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 110 mg Sodium, 4 g Fiber, 2 g Protein
Similar Posts:
- Atkins Diet Recipes: Phase 3: Pre Maintenance
- Low Carb Dessert Recipes
- Atkins Diet Recipes: Phase 2: Ongoing Weight Loss
- Atkins Diet Menu Plan
- Diabetic Recipes: Main Entrees
January 14th, 2010 - 04:38
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