What is the Atkins Diet for Women?
The Atkins diet for women is spread across 4 phases. The first phase lasts for 2 weeks and your daily carbs consumption during this period must be below 20 grams.
Moreover, it would be best if you consumed all the high fat, high protein food options alongside.
Once the body feels the deficiency of carbs to fuel its energy requirements, it will kick start using fat content for the same purpose.
This would then make your body enter the Ketosis phase, eventually triggering the weight loss process.
After 2 weeks, you can include more carbs, nuts, and small amounts of fruits into your diet. This is the start of the second phase of the Atkins diet for women.
This phase will last until you achieve your weight loss goals.
Speaking of the last two phases of the printable Atkins diet for women, you can keep adding more healthy carbs within the specified limits.
Still, it’s not compulsory for you to follow this diet for a specified period only and you can continue with it until you feel comfortable.
Moreover, you must follow the following guidelines and instructions before starting this diet plan.
General guidelines for the Atkins diet for women
- Keep your carb consumption within the specified limits of this diet plan
- Ensure consuming a high-fat, high protein diet while limiting your carb intake
- Avoid the consumption of any processed, packaged, and refined food options
- Keep track of your daily calories intake to reach your specified weight loss goals
- Opt for home-cooked food mostly to avoid bringing all the unwanted calories and additives to your gut
- Drink at least 12-13 cups of water daily to keep your body hydrated
- Women must add required supplements to cope with Calcium and Iron deficiencies during the menstruation period
Weekly planner for Atkins diet for women
Day 1.
Israeli salad
Breakfast- 1 serving of Scrambled eggs with feta and 1 orange
Snack- 1 serving of easy scallion and spinach salad
Lunch- 1 serving of Israeli salad with 2 servings of cheese slices
Snack- Pecans (1 oz)
Dinner- 1 serving of basic chicken salad with sautéed spinach
Day 2.
Breakfast- 1 serving of curry scramble with 4 strips of bacon
Snack- 1 serving of plain tuna salad
Lunch- 1 serving of spring radish salad with almonds ( 1 oz)
Snack- 1 serving of arugula salad with 1 apple
Dinner- 1 serving of baked pork chops
Day 3.
Breakfast- 1 serving of low carb asiago baked eggs
Snack- 1 serving of mango smoothie
Lunch- 2 servings of spinach tomato salad
Snack- 1 serving of tuna mix tuna salad
Dinner- 1 serving of low carb hamburger stroganoff with 1 apple
Day 4.
Breakfast- 1 serving of tomatillo and avocado scramble with grilled peaches and honey
Snack- 1 serving of apples and almond butter with cucumber slices
Lunch- 1 serving of spinach tomato salad
Snack- 1 serving of Pecans
Dinner- 1 serving of spicy chicken salad
Day 5.
Breakfast- 1 serving of cream cheese omelet with 2 strips of bacon
Snack- 1 serving of carrots with hummus
Lunch- 1 serving of summer pepper and tomato salad
Snack- Pecans ( 1 oz)
Dinner- 1 serving of baked chicken pesto parmesan with roasted asparagus
Day 6.
Easy spinach salad
Breakfast- 1 serving of scrambled eggs with 2 strips of bacon
Snack- Pecans (1 oz)
Lunch- 1 serving of avocado tuna salad with 2 celery stalks
Snack- 1 serving of easy spinach salad
Dinner- 1 serving of chicken Ceaser salad with roasted Brussels sprouts
Day 7.
Breakfast- 1 serving of eggs, cheese, turkey sausage omelet
Snack- 1 serving of spinach and avocado soup
Lunch- 1 serving of spring radish salad with 1 serving of avocado
Snack- 1 serving of arugula salad with 1 orange
Dinner- 1 serving of firecracker burger with balsamic asparagus
Bottomline for Atkins diet for women
You must not expect an overnight miracle with this diet plan, as it would take sweet time (depending on your body type) to deliver the desired results.
So, follow this Atkins diet for women while putting your best efforts and practices in the same direction.
Printable (PDF) Atkins diet for women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of Scrambled eggs with feta and 1 orange | 1 serving of curry scramble with 4 strips of bacon | 1 serving of low carb asiago baked eggs | 1 serving of tomatillo and avocado scramble with grilled peaches and honey | 1 serving of cream cheese omelet with 2 strips of bacon | 1 serving of scrambled eggs with 2 strips of bacon | 1 serving of eggs, cheese, turkey sausage omelet |
| Snack | 1 serving of easy scallion and spinach salad | 1 serving of plain tuna salad | 1 serving of mango smoothie | 1 serving of apples and almond butter with cucumber slices | 1 serving of carrots with hummus | Pecans ( 1 oz) | 1 serving of spinach and avocado soup |
| Lunch | 1 serving of Israeli salad with 2 servings of cheese slices | 1 serving of spring radish salad with almonds ( 1 oz) | 2 serving of spinach tomato salad | 1 serving of spinach tomato salad | 1 serving of summer pepper and tomato salad | 1 serving of avocado tuna salad with 2 celery stalks | 1 serving of spring radish salad with 1 serving of avocado |
| Snack | Pecans ( 1 oz) | 1 serving of arugula salad with 1 apple | 1 serving of tuna mex tuna salad | 1 serving of Pecans | Pecans ( 1 oz) | 1 serving of easy spinach salad | 1 serving of arugula salad with 1 orange |
| Dinner | 1 serving of basic chicken salad with sautéed spinach | 1 serving of baked pork chops | 1 serving of low carb hamburger stroganoff with 1 apple | 1 serving of spicy chicken salad | 1 serving of baked chicken pesto parmesan with roasted asparagus | 1 serving of chicken Ceaser salad with roasted Brussels sprouts | 1 serving of firecracker burger with balsamic asparagus |
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.