The Eco-Atkins Diet

The Eco-Atkins Diet

The Eco-Atkins Diet – The No Meat Atkins

You love the idea of low-carb diet, but you’re a vegetarian or a vegan.  How can you find enough protein to meet the dietary requirements?  The Eco-Atkins Diet can work for you.

This diet plan calls for 31 percent of your calories to come from plant proteins, 43 percent of your calories to come from plant fats, and 26 percent to come from “good” carbs.  This plan works well for vegans, and can be modified for vegetarians who want to add in fish or dairy products.

Vegan protein options include gluten, soy, and nuts.  Soy burgers, veggie bacon and breakfast links, and whole grain breads and cereals are one way to get protein.  Protein is also easy to find in nut butters and soymilk.  Lentils, tofu, and beans are standard protein choices for vegan and vegetarians.  Protein can also be found in quinoa and ordinary green vegetables.  One cup of cooked French beans has 13 grams of protein, and one cup of cooked spinach has 7 grams.  It all adds up over the course of the day to give you the protein you need to make up 31 percent of your diet.

Plant fats are also easy to find.  Nuts of all kinds are great sources of plant fats, and don’t count out seeds.  Fat is found in chia seeds, flax seeds, and sunflower seeds.  Is anyone else thinking of granola?  If you’re not in the mood for nuts or seeds, you can find good plant fat in avocados, olives, tofu, and tempeh.

That brings us to good carbs for the Eco-Atkins dieter.  This is where the fruits and veggies we hear about on all diet plans come in to play. Vegetables of all kinds are encouraged to be eaten to contribute to the 26% of your diet that comes from carbohydrates.  Only certain fruit is recommended because of the high sugar content in fruit. Apricots, fresh dates, lychees, passion fruit, prunes, strawberries, and cherry tomatoes all have 5 grams or fewer of carbohydrate per fruit or serving.

This is a great diet for people who are looking to lower their cholesterol.  It has been proven to significantly lower LDL-cholesterol, especially the Apo-B that is related to heart disease.

There are different sources for recipes and meal plans on the Internet.  Breakfast choices include oat bran and unsweetened soymilk, or a tofu scramble with lots of vegetables served with nut bread.  You might prefer to take breakfast on the go with a pineapple/banana/orange smoothie with green tea.

Lunch could be a roasted vegetable and pecan salad, or a walnut bean burger.  If you like soup, there are endless recipes for soups like black bean soup, tomato soup with red pepper and fennel, or sweet potato chili.

Dinner options include a lot of tofu since tofu tastes best freshly cooked, and there is usually more time to cook in the evening.  Some tofu recipes are spicy tofu stew, and tofu with spicy ginger sauce.  Creamy vegetable and cashew nut curry is another flavorful dinner entrée.

As with other diet plans that encourage eating healthy, freshly prepared food, the Eco-Atkins Diet is easier to follow for people who love to cook and experiment with new kinds of fruits and vegetables.

For More On The Eco-Atkins Diet Click Here to go to WebMD

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