Thinking of
university life, it was pretty much manageable! I used to diet when I was in my
uni days.. But at that time, Atkins is nowhere to be found or heard!
For you as a
student, it's easy for you to plan your daily activities and manage your meal
plan compared to us who is working on almost round the clock 8 -5! Don't forget
plus one hour on the busiest road from home to work and work to home!
Well, let me share
my thought and some of the recipes that could help you on achieving your goals
ya! Before I start, I would assume that most of you have kitchen supplies like
refrigerator, toaster oven, or stove and etc.
# Tip no 1:
Plan your meal a
head. At least plan your meal on weekends, so you have plenty of time to make
and shop for the ingredients.
Example:
Draw your plan
something like this. Reserve one day for your shopping trip and make it as a
special day too, why? Well, since you don't have time to cook, you probably
need to enjoy your meals somewhere. Just enjoy your day! The rule of this diet
is "Never starve yourself". So
it is recommended to have 3 meals per day and 2 snack.
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Breakfast
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Snack
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Lunch
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Snack
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Dinner
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Total Carbs
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# Tip no 2:
Pick most common
ingredient that could apply to most of your meal so that it's easy for you to
store and make. Furthermore, not all fresh ingredient would last that long,
right?
Example:
As you can see I've
highlighted 2 days with common ingredients.
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Breakfast
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Broccoli, fish
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Egg, Pepperoni
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Snack
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Cream cheese
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Pudding
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Lunch
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Eggplant,Pepperoni
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Broccoli, Meat
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Snack
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Pudding
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Cream cheese
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Dinner
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Meat, Egg
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Eggplant, fish
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# Tip no 3:
Now it's time for
you to play around with your ingredients and create new recipe. Be
creative! Count your carbs and ready to prepare the meal. For student like you,
it is not advisable to directly going on
20 gm carbs per day. Yes it is not advisable!!
The reason being is you need lots of energy to move around, if you are lack of
energy it will affect you physically and mentally. You can read up the articles in here : https://www.collegecentral.com/Article.cfm?CatID=hlt&ArticleID=2668.
But if you think you are capable to go for 20g, it's your decision. Just make
sure to take care of yourself. Well, the example shown below is based on normal
carbs intake during induction phase.
Example:
Find more suitable
recipes in my blog post. I've include together total carbs for each of those
recipes. Well the key point here is always count your carbs. You can find this
information mostly in the internet (Resource: http://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods)
This is very crucial so that you won't pile up unnecessary carbs.
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Breakfast
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Fish and broccoli
sup
(4g)
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Egg Muffin
(3g)
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Snack
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Non baked cheese
cake
(5g)
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Heavy cream
pudding
(3g)
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Lunch
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Eggplant pizza
with Pepperoni
(3g)
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Grilled steak with
boiled broccoli
(3g)
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Snack
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Heavy cream
pudding
(3g)
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Non baked cheese
cake
(5g)
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Dinner
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Stirred fried beef
and egg.
(5g)
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Baked Fish and
Eggplant
(6g)
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Total Carbs
Intake
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20 g
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20 g
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# Tip no 4:
Identify and prepare
a prepack meal. So here for example of prepack meal such as non-baked cheesecake & heavy cream pudding. You can cook and prepare this meals for one
week plan because you can store it in the refrigerator and easily can take it
on the go.
# Tip no 5:
Alright, here's my
last tips if you are eating outside. Please find an atkin's friendly
restaurant. Again be selective!
Credit to owner (will add this later) |
- Restaurant that offer "mixed rice", in malaysia there's plenty of this kind of restaurant.. But "BEWARE OF RICE", hahahaha.. You only allowed to take the side dishes like (fried fish, fried chicken, grilled fish, vegetables, salad and etc)
- Fast food Restaurant (e.g: mcd, kfc, nandos, tgif, 1901), yes you heard me.. But not all of them you are allowed to eat, find chicken, beef and vege. Be more selective on choosing your meals. Remember always count your carbs!
- Steamboat Restaurant (e.g: seoul garden), this is much more easier. You probably can do this at home too.
#Tip no 6:
If you on a tight
budget:
- Try to make a double batch meals. Meaning to say you cook the same meal for lunch and dinner.
- Bring along boiled eggs with you and crack one in case you are hungry. It’s the quickest snack so far and cheap too.
I guess that's all
from me. I'll update this post from time to time and continue doing research
for the benefits for me and everyone. All the best!