What is the atkins diet Your Guide To Everything Atkins
So, what is the Atkins Diet? It is a diet that is low in carbohydrates and is usually recommended to those who are looking to lose weight.
Those who are in favor of this diet claim that dieters can lose lots of weight as long as they adhere to eating as much fat and protein as they want while avoiding foods that are high in carbohydrates.
Over the past decade, over 10 studies have concluded that a diet that is low in carbs without restricting calories can lead to weight loss and improvements with certain health issues.
The reviews of atkins 40 diet first made headlines in 1972 when its founder, Dr. Robert C. Atkins released his book promoting the diet. Since then, the Atkins Diet has remained popular and several follow up books have been written.
Originally, the diet was demonized in mainstream media and it was considered unhealthy. This was mainly due to the diet's high saturated fat percentage. However, recent studies have come out in support of the Atkins Diet and they have concluded that saturated fat is not the enemy.
The diet has been thoroughly studied over the past few decades, and Atkins helps to improve weight loss results while improving other health markers such as cholesterol, blood sugar, and triglycerides more effectively than diets that are low in fat.
Even though it is high in fat, the Atkins Diet does not raise the 'bad' cholesterol level in the body. However, this has occurred in a small group of people.
The primary reason why diets that are low in carbs are so great for weight loss is that protein helps you to feel satiated. You reduce your caloric intake because your appetite is suppressed. This occurs without you having to think about it.
What is the Atkins Diet exact weight loss plan, and how you can learn to lose weight permanently?
The 4 Phase Plan Of Atkins
This diet plan is divided into 4 distinct phases. The first phase, or Phase 1, is also known as the Induction Phase. During this phase, the number of carbs allowed each day is limited to 20g.
This phase lasts for two weeks and you will eat foods such as:
High-fat, high protein foods
These are the foods that will help to kick start weight loss.
The second phase is known as Phase 2, or the Balancing Phase. It is during this phase where you will begin to slowly add more nuts to your diet. Continue to eat low carb vegetables while increasing the amount of fruit in your diet.
Phase 3 is also referred to as the Fine Tuning Phase. This is the phase you will enter once you are close to your goal weight. You will continue to add carbs to your meals until your weight loss begins to slow down.
The final phase, Phase 4, or the Maintenance Phase, allows you to eat as many carbs as your body can handle without gaining weight.
People approach this diet from many angles, especially when trying to figure out what is the Atkins Diet. For example, women who have perimenopausal hormonal issues and/or excessive weight to lose may choose to stay in induction longer while an active woman in her 20's may decide to skip the induction phase. Those who choose to stay in induction indefinitely may go into ketosis.
What Foods Should You Avoid While On Atkins?
Even though most people know that Atkins is a low carb diet, they are unsure of the foods they should and should not eat while going through each phase. Although your carb intake will increase as you lose weight, there are some foods that should be avoided even when you enter the maintenance phase.
The list of foods include:
Processed sugar – soda, fruit juice, candy, cakes, ice cream
Low fat and diet food – typically high in sugar
Grains – oat, rice, barley, wheat
Vegetables that are high in carbs – carrots, turnips, etc.
Starches - sweet potatoes, white potatoes (only during induction)
Legumes – beans, lentils, chickpeas (only during induction)
What Foods Should You Eat While On Atkins?
Animal Proteins – fish, chicken, shrimp, beef, pork, lamb
Eggs - Pasteurized or Omega 3 enriched
Dairy (full fat) – butter, heavy cream, yogurt, cheese
Vegetables (low carb) – leafy greens, asparagus, broccoli
Nuts and seeds
If each one of your meals is based on a fatty protein, low carb vegetables, and healthy fat, weight loss will occur.
You may also need to change the types of beverages you are currently drinking. Water should always be your preferred beverage. However, you are also allowed to drink green tea and coffee.
There are many Atkins approved drink recipes online that are low in sugar, delicious and good for you.
Also, note that there is some alcohol allowed on Atkins. To avoid drinking high carb beverages, avoid beer and stick to drinking dry wines.
It is possible to do Atkins on a vegan or vegetarian diet, but it will likely be very difficult. You will be eliminating many food sources commonly eaten on Atkins such as animal proteins and dairy.
However, soy-based products could be used as meat alternatives, and you will need to increase the number of nuts and seeds you eat. Coconut and olive oils are excellent plant-based high-fat sources.
Lacto-Ovo vegetarians will be able to eat:
When it is all said and done, the Atkins Diet is an effective and healthy way to lose excess weight. Meal plans, recipes, and shopping lists are online for you to start your journey. The Atkins Diet also has several forums and message boards that are dedicated to those who are thinking about starting Atkins, as well as those who have been on the diet for a long time.
If you are serious about wanting to know more about what is the Atkins Diet, there are many resources available for you to read. Start reading up on the diet to learn more so you can get started as soon as possible. It is sustainable and can become a lifestyle you continue for the rest of your life.
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