Typical Day’s Atkins Diet Menu
By Dietitian, Juliette Kellow BSc RD
Fried egg and bacon. Plus a cup of decaff coffee with single cream.
Chicken breast topped with melted mozzarella and 170g mixed lettuce leaves tossed with olive oil.
8oz pan-fried rump steak served with 80g spinach topped with soured cream.
2 slices ham.
How this Atkins Diet menu compares with healthy eating guidelines
This menu is reasonably low in calories and would result in a weight loss of around 1-2lb a week for many people. However, it contains way too much fat. Healthy eating guidelines recommend that fewer than one third of calories come from fat, with no more than a tenth coming from saturates. In this day’s diet, 54 percent of calories come from fat and 24 percent come from saturates.
It’s also exceptionally high in protein. Most women need around 45g of protein and men around 55g of protein a day. This day’s menu contains around three times these amounts.
It’s also very low in carbs and fibre. For good health, around half of all calories should come from carbs and we should have 18g fibre each day. Just 2 percent of calories are coming from carbs with this menu and fibre intakes are considerably lower than recommended intakes.
You can track your fibre and calorie intake with the food diary and tools in Weight Loss Resources - try it free for 24 hours.