The Atkins Diet is designed to support you on your weight loss journey. Individual results may vary, as weight loss is influenced by exercise, lifestyle, dietary pattern, and calories consumed. Before beginning the Atkins Diet, as with any other weight loss or weight maintenance program, it's crucial to consult your physician or health care provider. Should you have any health care-related questions, please call or see your physician or other health care provider. The weight loss phases of the Atkins Diet should not be used by persons on dialysis.
This article provides a detailed recipe for a smoothie that aligns with the Atkins Diet principles.
Strawberry Basil Atkins Smoothie Recipe
This recipe creates a fun and delicious smoothie. However, note that if you are looking to make this smoothie for one, you may not be able to get the strawberries to puree in a standard blender. An immersion blender might work better, or you could use a mortar and pestle to smash the strawberries into a puree.
Ingredients
- 1/4 cup plain Greek yogurt, whole milk
- 1 cup fresh strawberries
- 2 Atkins Strong Vanilla High Protein Shakes
- 1/4 cup fresh basil, chopped leaves
- 2 tablespoons chia seeds
Ingredient note: It is suggested using chilled Atkins shakes for this recipe.
Directions
- Using 2 17-ounce glasses, use a small basting or pastry brush and 2 tablespoons Greek yogurt to create stripes on the inside of each glass, about 1 tablespoon yogurt in each glass. Place in the freezer for at least 20 minutes.
- Wash and remove stems from strawberries. In a blender, combine strawberries and 2 tablespoons Greek yogurt, blending until an even puree forms.
- Remove glasses from the freezer and use 2 tablespoons of strawberry puree to create stripes on each of the glasses. Place back in the freezer.
- Into the blender with the remaining strawberry puree, add chilled Atkins Strong Vanilla High Protein Shakes, chopped fresh basil, and chia seeds. Blend immediately on high until frothy and chia seeds are broken down.
Additional Considerations for Atkins Diet Smoothies
When incorporating smoothies into the Atkins Diet, it's essential to keep a few key principles in mind to ensure they align with the diet's goals.
Read also: Understanding the Atkins Diet
Prioritize Low-Carb Ingredients
The foundation of the Atkins Diet is reducing carbohydrate intake, particularly during the initial phases. Therefore, choose smoothie ingredients that are naturally low in carbs. Leafy greens like spinach and kale, unsweetened almond milk, and protein powders with minimal added sugars are excellent choices. Berries, such as strawberries, blueberries, and raspberries, can be used in moderation due to their lower carb content compared to other fruits.
Focus on Protein and Healthy Fats
Protein is crucial for satiety and preserving muscle mass during weight loss, while healthy fats contribute to feelings of fullness and overall well-being. Incorporate protein sources like Greek yogurt (as used in the featured recipe), protein powder, or even a tablespoon of nut butter. Avocado, flax seeds, or chia seeds are great options for adding healthy fats.
Watch Out for Hidden Sugars
Be vigilant about hidden sugars in smoothie ingredients. Many commercially available yogurts, protein powders, and even nut butters can contain added sugars that can derail your progress on the Atkins Diet. Always read the nutrition labels carefully and opt for unsweetened or naturally sweetened options whenever possible.
Customize for Different Phases
The Atkins Diet consists of different phases with varying carbohydrate allowances. Adjust your smoothie recipes accordingly to stay within the recommended carb limits for each phase. For example, during the Induction phase, you'll want to be more restrictive with fruit and prioritize non-starchy vegetables. As you progress through the later phases, you can gradually incorporate more fruits and other higher-carb ingredients.
Consider Liquid Calories
Smoothies can be a convenient way to consume nutrients, but it's important to be mindful of liquid calories. Unlike solid foods, liquid calories may not trigger the same satiety signals, potentially leading to overconsumption. Pay attention to portion sizes and be aware of the calorie content of your smoothie ingredients.
Read also: Delicious Atkins Dinners
General Guidelines for Atkins Diet
The Atkins Diet is a weight loss approach that focuses on controlling carbohydrate intake to shift the body's metabolism from burning carbohydrates to burning fat. Here are some general guidelines:
- Four Phases: The diet is divided into four phases: Induction, Ongoing Weight Loss (OWL), Pre-Maintenance, and Lifetime Maintenance. Each phase gradually increases the allowed carbohydrate intake.
- Induction Phase: This initial phase is the most restrictive, limiting carbohydrate intake to 20 grams per day. The primary sources of carbs should be from foundation vegetables like leafy greens.
- Ongoing Weight Loss (OWL): During this phase, you gradually increase your carb intake by 5 grams per week, monitoring your weight to find your personal carb balance.
- Pre-Maintenance: Increase carb intake by 10 grams per week, focusing on a wider variety of foods, and continue to monitor weight.
- Lifetime Maintenance: The goal is to maintain weight loss by finding a sustainable carb level that doesn't lead to weight regain.
- Foods to Emphasize:
- Proteins: Meat, poultry, fish, eggs.
- Fats: Olive oil, avocado, nuts, and seeds.
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, asparagus.
- Foods to Limit or Avoid:
- Sugary Foods: Candy, soda, juices, pastries.
- Grains: Bread, pasta, rice, cereal.
- Starchy Vegetables: Potatoes, corn, peas.
- High-Sugar Fruits: Bananas, grapes, mangoes.
- Hydration: Drink plenty of water throughout the day.
- Supplements: Consider a multivitamin and mineral supplement.
- Exercise: Incorporate regular physical activity into your routine.
Read also: Atkins Diet for Vegetarians