Just about anyone who is diet and weight-conscious these days is familiar with the Atkins Diet. This plan, which calls for foods that are strictly ‘fresh’, has been very effective for its adherents since it was introduced in the 1970’s.
However, for a great many of us, the price of suggested meals is prohibitively high, especially in these tight economic times. It’s a lot harder to stick to your diet when alternatives are so much cheaper than the food you’re supposed to eat.
If you’re a subscriber to the Atkins Diet, and it’s working for you, don’t give up because of the higher cost of your meals. There are several things you can do to reduce the cost while reducing the pounds. Here are a few tips to help you stick to your diet without damaging your wallet.
Possibly the most important thing to remember is that a lot of ingredients can be substituted for those called for in certain recipes. Quite often a recipe will specify an exotic or hard-to-find seasoning or other item.
A little research will tell you what could be used instead, with no loss of taste or nutrition, and at much less cost. If recipes require fresh fruit or vegetables, stay with the ones using produce that is ‘in season’ in the stores in your area.
Meat, fish and poultry can be frozen and stored, so whenever possible, buy them in bulk. Purchasing individual servings is certainly handy – and hard to resist – but it’s a sure way to sabotage your budget.
Make a habit of buying the meat in quantity and dividing it into meal-sized portions to freeze, so that you can thaw a meal at a time. This approach will require a little more work, but hey! It’s good for you! Also, this way you have more leeway to experiment with spices and seasonings to make each meal an adventure.
Another note about meat: the extra-tender cuts are also extra costly. You can get cuts that can easily be tenderized, by slow cooking or other more vigorous methods, such as pounding with a meat mallet – more fun and great exercise! Also keep in mind that you can make substitutions in the basic ingredients. Keep an eye out for specials and sales where you shop, and take advantage of them.
For many people, meat is not even an option. This may be due to the high cost, or just personal preference. If you are a vegetarian, or if you just can’t spend that much on meat of any kind, remember that all the protein that the Atkins Diet recommends can be found in other sources, such as eggs, tofu and nuts. Eggs are relatively very inexpensive, and they are extremely versatile.
You can make a thousand and one different dishes using eggs or tofu. If you’re using nuts as your protein base, forget the macadamias and pistachios. Save them for a special treat, and go with walnuts, almonds or peanuts; these offer the same protein value at a considerably lower price.
As a general rule, whenever possible, buy in quantity rather than in pre-packaged, individual meals or servings. In the case of salads, the ones you make yourself with your chosen ingredients will almost always be fresher, tastier and a whole lot cheaper.
This goes for the dressing, too. Many if not most people have found that salad dressing, even made with essentially low or no-fat ingredients, tastes better when it’s made fresh, not ‘off the shelf’.
It is a good idea to stay away from packaged foods advertised as “low carbohydrate”. They are usually more expensive, and often do not live up to the advertising, in that they contain undesirable chemicals, and too often have a lot more carbs than they claim.
A final reminder: do NOT go food shopping when you’re hungry. If you’ve ever done it, you know why! Make a list and stick to it. You will save money and time, and you will find that your diet is working the way it’s meant to work.
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