aku hanya insan biasa, and im not a dietitian, so far atkins suits me,..i lost 6kgs in 42days,..riceless days but tahap metabolisma setiap org tidak sama,..Atkins best for me but it doesnt mean it best for you. But its nice that ATKINS provides some guidance. bg akak diet adalah ubah tabiat makan dan gaya hidup, anda buat, anda dapat!!! blog ini adalah catatan pengalaman peribadi sahaja




this is my personal journal and food diary , how i keep my track, a journey to lose weight, to get my ideal weight, BMI, my own passion and experience with . whatever you do, please consult your doctor first. atkins suits me but it doesnt mean it work for u.follow my diet is at your own risk.

Thursday, November 25, 2010

Oh! Per Serving

maksudnya,..selalu yg myoliza makan 3x sehari tu, BREAKFAST, LUNCH & DINNER..menu per serving tu kena lengkap, mesti contains ;

KARBOHIDRAT + PROTEIN + FAT  fat free or low fat

karbo = sumber dari sayur
protein = sumber dari lauk pauk, spt, ikan ,ayam, daging, or telor, termasuk udang and sotong,or ape2 lauk dr sumber natural, bukan processed food yer, not receommed (high sodium=garam)
fat = minyak ler,..so selalu goreng guna sikit jer minyak,yer

TO ALL ATKINERS,..SETIAP KALI MAKAN,..mesti check 3 benda nii, dlm menu yerr...;D
supaya sumber nutrient yg kita ambil cukup.


***can check details per serving as below ; or superlink kt sebelah ATKINS COMMUNITY, FOOD LIST FOR PHASE 1,2,3 &4.

Food Exchange Lists

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.


Fat-Free and Very Low-Fat Milk

Very Lean Protein

Fruits Lean Protein

Medium-Fat Proteins



Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 C Raw vegetables or salad greens

½ C Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

1 C Milk, fat-free or 1% fat

¾ C Yogurt, plain nonfat or low-fat

1 C Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 oz Turkey breast or chicken breast, skin removed

1 oz Fish fillet (flounder, sole, scrod, cod, etc.)

1 oz Canned tuna in water

1 oz Shellfish (clams, lobster, scallop, shrimp)

¾ C Cottage cheese, nonfat or low-fat

2 Egg whites

¼ C Egg substitute

1 oz Fat-free cheese

½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small Apple, banana, orange, nectarine

1 med. Fresh peach

1 Kiwi

½ Grapefruit

½ Mango

1 C Fresh berries (strawberries, raspberries, or blueberries)

1 C Fresh melon cubes

1⁄8th Honeydew melon

4 oz

Unsweetened juice

4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

1 oz Chicken—dark meat, skin removed

1 oz Turkey—dark meat, skin removed

1 oz Salmon, swordfish, herring

1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*

1 oz Veal, roast or lean chop*

1 oz Lamb, roast or lean chop*

1 oz Pork, tenderloin or fresh ham* HARAM NIIIH TAK BOLEH MAKAN FOR MUSLIM.HUHU

1 oz Low-fat cheese (with 3 g or less of fat per ounce)

1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)

¼ C 4.5% cottage cheese

2 med. Sardines

* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

1 oz Beef (any prime cut), corned beef, ground beef**

1 Whole egg (medium)**

1 oz Mozzarella cheese

¼ C Ricotta cheese

4 oz Tofu (note this is a heart healthy choice)

** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice Bread (white, pumpernickel, whole wheat, rye)

2 slices Reduced-calorie or "lite" bread

¼ (1 oz) Bagel (varies)

½ English muffin

½ Hamburger bun

¾ C Cold cereal

1⁄3 C Rice, brown or white, cooked

1⁄3 C Barley or couscous, cooked

1⁄3 C Legumes (dried beans, peas or lentils), cooked

½ C Pasta, cooked

½ C Bulgar, cooked

½ C Corn, sweet potato, or green peas

3 oz Baked sweet or white potato

¾ oz Pretzels

3 C Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

1 tsp Oil (vegetable, corn, canola, olive, etc.)

1 tsp Butter

1 tsp Stick margarine

1 tsp Mayonnaise

1 Tbsp Reduced-fat margarine or mayonnaise

1 Tbsp Salad dressing

1 Tbsp Cream cheese

2 Tbsp Lite cream cheese

1/8th Avocado

8 large Black olives

10 large Stuffed green olives

1 slice Bacon

Source: Based on American Dietetic Association Exchange Lists



  1. tq, sebab sharing benda ni semua..
    saya baru nak mula diet atkins nih..
    harap2 berjaya mcm akak...
    gud louck to me

  2. chaiyok! chaiyok! norhayati!
    eat healthy, u lost naturally. ;D



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