Atkins diet vs keto, Atkins diet recipes

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: Since its first debut in 1972, millions of people have won their battle with obesity and heart disease through . According to Dr. Atkins, the is also good for managing many health disorders including headaches, blood sugar disorders, slow or sluggish metabolism, intolerance’s, allergies, and many other health problems.

Although the main reason why people turn to Atkins Diet is that it provides fast weight loss, many with high cholesterol, hypertension, diabetes, and polycystic ovarian syndrome had reported that they feel more energetic than they have had in years after one week on the diet.

Atkins diet vs keto
Atkins diet vs keto

While medical experts were recommending low fat, high carbohydrate diets, Dr Atkins suggested people who wanted to should do the exact opposite. Dr Atkins diet philosophy was that up to two-thirds of could come from fat – more than double the usual recommendation – and people should eat meats and cheeses rather than bread, pasta, and even fruits and vegetables.

Instead of carbohydrate and sugar, the Atkins Diet Plan highly recommends plenty of fat and protein. The diet specifically recommends animal proteins; therefore vegetarians and vegans will have a hard time following the diet.

: OriSexy Stomachginally intended to control seizure and epilepsy disorders, diets on a low-carbohydrate plan can now use ketogenic diets as a way to lose weight. These diets are high in fat, have moderate amounts of protein, and low carbohydrates. There are many dieters who think that ketogenic diets are similar to the traditional low-carbohydrate diet, but there are some significant differences.

Weight loss ketogenic diets are less closely monitored as compared to medicate ketogenic diets, although the principles remain the same. Most very low-carbohydrate diets induce ketosis as a result of fat burning. These diets work because they will control the amount of insulin that is released into the bloodstream.

If insulin is present, the body is unable to store fat. So once your body uses up its stores of carbohydrates, it will start to burn stored fat and make it its primary source of fuel. This diet includes meal plans with fewer than 5 to 10 grams of carbohydrates in a meal. The rest of the calories are filled in with protein and fat. This diet also avoids starches and sugars.

Atkins diet recipes
Atkins diet recipes

Atkins Recipe 1 – Homemade Mayonnaise
Once you taste homemade mayo, you’ll never go back to the store-bought stuff!

  • 1 egg yolks
  • ½ tsp salt 
  • 1-2 tsp good Dijon mustard
  • ¾ to 1 cup of sunflower, canola, peanut or macadamia nut oil
  • 1-3 tsp fresh lemon juice, to taste

BEFORE YOU START: Have all ingredients at room temperature.

In a bowl, using a wire whisk, beat egg yolks, salt, lemon juice, and mustard.

Begin adding the oil very SLOWLY, adding VERY little at a time, mixing thoroughly between additions.  You can add the oil in a small, even flow towards the end (if you add too much at a time, the mayo will curdle.

Once the mayo has thickened, add additional vinegar or lemon, and add more mustard and salt to your taste.  A teaspoon of icy water beaten in at the end will make the mayo white and fluffy.

In a separate bowl, beat 1 egg yolk. Slowly, beating at the highest speed, add a little of the first mayo at a time. Continue to beat until all is added and it has thickened. Add a teaspoon of ice-cold water while beating and it will regain its proper consistency.

Mayo keeps for about 5 days in the refrigerator.

Atkins Recipe 2 – Low-Carb Waffles
4 carbs per serving
Crispy and Delicious!
This recipe can be prepared in either a regular or Belgian-style waffle maker. When serving a lot of waffles, make them ahead and reheat by placing on a baking sheet in a 375° oven for 5-7 minutes, until crisp and hot. (Waffles freeze well, and can be reheated in the toaster for breakfast on-the-go.)

  • 6 oz. soy flour
  • 1 tablespoon baking powder 
  • 6 teaspoons sugar substitute 
  • 1 teaspoon salt 
  • ½ cup heavy cream 
  • 2 teaspoons vanilla extract
  • 6 eggs 
  • ½ cup of ice water 

1. A heat waffle iron. Whisk together flour, baking powder, sugar substitute, and salt. Add cream, eggs, extract and ice water; batter will be stiff. Add a little more water if necessary, 1 tablespoon at a time, until batter spreads easily. 
2. Place approximately 3 tablespoons of batter in the center of the waffle iron. Cook according to manufacturers directions until crisp and dark golden brown. Repeat with remaining batter.

Atkins Recipe 3 – Quick Bread
This quick bread has a texture reminiscent of angel food cake.  You can add sweetener and cinnamon to make a cinnamon loaf.

  •   ¾     cup whey protein — vanilla or unflavored
  • 2T    Just Whites
  • 1      tablespoon baking powder
  • 1      packet  Splenda Packet
  • 1      pinch  salt
  • ¼     cup  heavy whipping cream
  • 3      large  egg
  • 2T    water
  • 3      tablespoons  olive oil

Preheat oven to 400°F. Grease a Pyrex loaf pan and set aside.

Mix all dry ingredients in a small bowl. Mix all liquid ingredients in large bowl; then add dry ingredients and mix with hand mixer for one minute. Pour into loaf pan and bake for 15-20 minutes.

This bread slices like regular bread.

Atkins Recipe 4 – Mixed Berry Muffins
These yummy muffins are great for dessert or a snack

  • 2 cups almond flour
  • Sugar substitute equivalent to 2 T sugar
  • 1 t baking powder
  • 1 cup butter melted and cooled slightly
  • 1 cup cream
  • 4 eggs 
  • 1 t orange or lemon extract
  • 1 t vanilla extract
  • 1 cup mixed berries of choice 

Tip: freeze the berries first and toss them in a tablespoon of the almond flour. It will keep the berries suspended in the batter during cooking.

1 t xanthan gum (optional, but makes for a much nicer finished product)
Line 2 muffin pans with muffin cups.  Preheat oven to 350 degrees.

In a medium bowl, mix the wet ingredients.  In larger bowl, mix the dry ingredients (except berries).  Mix only until combined, do not beat.  Mix in berries and divide between muffin cups.

 Bake for 20-25 minutes until golden brown and firm to the touch.  Leave on cooling rack for 15-20 minutes.

Atkins Recipe 5 – Cinnamon Buns
These are delicious little gems that taste just like they came from a popular cinnamon bun shop.

Don’t worry about the pork rinds…you can’t taste them in the finished product.

  • 6-8 oz cream cheese
  • 4 large eggs
  • 2 cups pork rind flour (crush into a fine powder)
  • 1 cup soy bake mix (GNC and Atkins make good bake mixes)
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • ½ to ¾ cup Splenda
  • 1 tsp vanilla

Bring eggs and cream cheese to room temperature (Try putting your cream cheese in the microwave at half power for 1 minute, it’s easier to blend.)

Preheat oven to 425. With a wooden spoon, mix cream cheese and eggs (one egg at a time until smooth).

Add pork rind flour, baking powder, vanilla, cinnamon, and Splenda. Mix until blended. This Mixture will be thick. Taste the mix…It should be semi-sweet and definitely cinnamon flavored.

Mound mixture with a tablespoon into greased or lined muffin tins. 
Bake for 12-15 minutes. Remove from oven and brush with melted butter.

Atkins Recipe 6 – Cinnamon Glaze
This icing is fabulous but takes 10 minutes of mixing to work. It’s worth it! 

While the muffins are in the oven make the glaze.

  • 1 stick of butter
  • 8 oz cream cheese
  • ½ cup of Splenda
  • 1 tsp lemon juice
  • 1 tsp vanilla extract
  • Davinci French Vanilla Syrup*
  • Davinci Vanilla Syrup*

*Substitute a scant amount of fresh vanilla bean, or you can use 1T vanilla extract

Soften the butter and cream cheese in the microwave.

 Mix the butter and cream cheese thoroughly.

Add the Splenda a bit at a time. Once all of the Splenda is added, mix for 10 minutes. After 10 min add the lemon juice and vanilla extract..

Cover the buns with the glaze while they’re hot.

Atkins Recipe 7- Low Carb Fudge
Absolutely Delicious! Must be eaten very cold.

16 oz. cream cheese, softened
2 oz unsweetened chocolate, melted and cooled

½ C Splenda
1 teaspoon vanilla
½ C chopped pecans or walnuts (optional)

 Mix all ingredients together and spread in a foil-lined tray.  Refrigerate 4 hours or until firm.

Atkins Recipe 8 – German Chocolate Cheesecake Bars
These bars are heavenly as an occasional treat! 


  • 1 cup pecans — crushed fine
  • ½ cup Atkins Bake Mix
  • ½ cup Splenda
  • ½ cup butter
  • Filling:
  • 3, 8 oz packages cream cheese 
  • 1 cup heavy cream
  • 1 cup Splenda
  • 3 eggs
  • 2 oz unsweetened baking chocolate — 2 blocks
  • 1 tsp vanilla
  • Topping:
  • 1 cup heavy cream
  • ½ cup Splenda
  • 3 egg yolks
  • 1 cup pecans — chopped
  • 1 cup coconut — unsweetened
  • 1 tsp vanilla

Combine ingredients to make crust and press into 10 X 15 pan. 

Cream the cream cheese until fluffy; slowly add the heavy cream, sugar, and eggs.   Add remaining ingredients and spread over crust.  Bake at 350 for 30 minutes or until set.  Cool 

Cook cream and egg yolks over medium heat for 8 to 10 minutes, until thick and bubbly.   Stir in coconut, pecans, and vanilla.  Cool for 10 minutes and stir in sugar, then spread over cooled cheesecake.  Refrigerate

Atkins Recipe 9 – Baked Almond Chicken
This is a delicious and filling dinner entrée.

  • 1 teaspoon celery salt
  • 1 teaspoon paprika
  • ½ teaspoon seasoned salt
  • 1 teaspoon curry powder 
  • ¼ teaspoon pepper
  • 6 boneless, skinless chicken breasts
  • 1 cup whipping cream
  • ¼ teaspoon almond extract
  • ½ cup sliced or slivered toasted almonds
  • Arrange chicken in a greased shallow 3 qt. baking dish.

Mix seasonings into cream.

Pour the seasoned cream around chicken.

Bake uncovered, at 350 degrees for 45 minutes. 

Top with almonds.

Bake uncovered, for 5-8 minutes or until golden brown.

Atkins Recipe 10 – Coleslaw Dressing

  • ½ cup mayonnaise
  • ½ cup sour cream
  • 1 to 1 ½ tablespoon apple cider vinegar 
  • 1 teaspoon salt
  • 2 teaspoons Splenda

Atkins Recipe 11 – Coleslaw

  • 1 medium head green cabbage, shredded fine
  • ¼ sweet red onion, minced
  • 1 small carrot, grated
  • 1 recipe Coleslaw Dressing
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