The Atkins diet is a low-carbohydrate diet. It is usually recommended to lose weight. Advocates of this diet claim that you will lose weight as long as you do not eat foods containing high protein and fat and high carbohydrates.
Over the past 12 years, more than 20 studies have shown that low-carbohydrate diets can help you lose weight (without counting calories) and cause some improvement in your health.
The Atkins diet was first introduced in a book by Robert C. Atkins in 1972. Since then the Atkins diet has been very popular all over the world and many books have been written on it.
This dietary precedence was deemed unhealthy and was often neglected by health authorities as it contained high levels of saturated fat. But new research shows that saturated fat is actually harmless.
Since then, the Atkins diet has been extensively investigated and research shows that the Atkins diet results in better weight loss and improved blood sugar, HDL (good cholesterol), triglycerides and other health indicators than low-fat diets.
Although the consumption of fat in the Atkins diet is high, some people are exceptional, but LDL (bad cholesterol) does not go above the average.
The main reason why low-carbohydrate diets are so effective in weight-loss is that people tend to decrease their intake of carbohydrates, decrease their appetite when they eat more protein, and naturally get fewer calories.
Atkins Diet in 4 Stages
The Atkins diet is divided into 4 stages:
Stage 1 (Introduction) : Under 20 grams of carbohydrate taken every day for 2 weeks. As with leafy green plants, eat foods that contain high levels of fat and protein along with vegetables that are low in carbohydrates.
Stage 2 (Balancing) : Slowly add more nuts, low carbohydrate vegetables and a small amount of fruit to your diet.
Stage 3 (Fine tune) : Add more carbohydrate to your diet until you lose weight if you get too close to your target weight.
Stage 4 (Enclosure) : You can eat your carbs as much weight as you do without weight gain.
These stages may seem somewhat complicated and may not be necessary at the moment. As long as you stick to the following meal plan, you can lose weight and continue.
Some people skip the entry stage completely and prefer to eat a lot of vegetables and fruit from the beginning. This approach can also be effective. Others prefer to stay in the entry-level. It is also known as a very low carbohydrate ketogenic diet ( Ketogenic Diet ).
Food That You Need to Stay Away
You should stay away from these foods.
Atkins diet you need to stay away from these foods:
- Sugar : soft drinks, fruit juices, cakes, sugar, bonibo, ice cream and so on.
- Cereal : wheat, noodle, rye, barley, rice
- Vegetable oils : Soya oil, corn structure, nut oil, canola oil, engine oil and a few other oils.
- Trans fats : They are usually found in processed foods containing “hydrogen added” on the table of contents.
- “Light” and “low fat” foods : their sugar content is usually high.
- High carbohydrate vegetables : Carrot, radish, etc. (only in the entry phase)
- High carbohydrate fruits : Bananas, apples, oranges, pears, grapes (only in the entry phase)
- Starch : potatoes, sweet potatoes (only in the entry phase)
- Pulses : lentils, beans, chickpeas etc. (only in the entry phase)
You are free to eat these foods
You should include these foods in your diet . You will lose weight as long as you make your meals from fatty protein sources such as vegetables and nuts and healthy fats.
Free to eat food for Atkins Diet
- Meat: veal , turkey meat , lamb meat , roast , chicken , bacon and others .
- Fatty fish and sea products : salmon , sea bass , sardines and others .
- Eggs : most healthy in terms of omega-3 enriching trades or free grazing chicken eggs .
- Low starchy vegetables : cabbage , spinach , broccoli , asparagus and others .
- Full fat milk products : butter , cheese , cream , whole fat yogurt
- Shelled berries and seeds : almond , hazelnut , peanuts , walnut , pumpkin seed and others .
- Healthy oils : natural infiltration olive oil , indian coconut oil , avocado and avocado oil
You Can Add Slowly Healthy Carbohydrates To Your Diet When Entry Stages End.
Contrary to what you hear, the Atkins diet is quite flexible.
You only need to restrict your intake of healthy carbs during the entry phase of just 2 weeks.
You can slowly add healthy carbohydrates back after the intake phase has ended. Includes high carbohydrates such as vegetables, fruits, nuts, potatoes, legumes, and healthy grains such as oats and rice.
However, even if you have achieved your weight loss goal, you may need to purchase low carb intake partly throughout your life.
If you start to eat the same amount of food you have already eaten, you will gain weight again.This applies to all diets that lose weight.
Maybe you can
There is so much delicious food you can eat on the Atkins diet.
These include bacon, cream, cheese and black chocolate.
Most of them are considered as lubricants because of the high amount of fat and calories they contain.
But when you’re on a low-carbohydrate diet, fat becomes your first choice of energy source. This makes oily foods eatable.
Here are some drinks that are acceptable on the Atkins diet:
Your first choice is water.
- Water: As always, the first water you should drink is water.
- Coffee: Contrary to what you hear, coffee contains high amounts of antioxidants and is actually quite useful.
- Green tea: It will drink very healthy and fat burning.
Taking a small amount of alcohol does not cause much trouble. Avoid extra sugar-free wines and avoid high-carbohydrate drinks like beer.
What about Vegetarians?
It is not impossible to make the Atkins diet as a vegetarian but it is difficult. It is possible to make the Atkins diet as a vegetarian or even a vegan, but it is difficult.
You can use soya-based foods for protein and eat lots of nuts and seeds. Olive oil and coconut oil are also excellent sources for vegetable oils.
Dairy products and egg-eating vegetarians can also consume dairy products that contain eggs, cheese, butter, intensive cream, and other high fat.
Sample One-Week Atkins Menu
This is a sample menu for a week in the Atkins diet. It is suitable for the entry level but as you go through the other stages you should add more high carbohydrate vegetables and some fruits.
Breakfast: Fried eggs and vegetables in olive oil.
Lunch: Olive oil chicken salad and a handful of nuts.
Dinner: Steak and vegetables.
Breakfast: Bacon and eggs
Lunch: Chicken and vegetables the day before.
Dinner: Vegetables and butter next to a cheeseburger where you take your top bread.
Breakfast: Omelette with fried vegetable in butter.
Lunch: Little olive oil prawn salad.
Dinner: Low-fat and high-cooked minced meat and vegetables.
Breakfast: fried eggs and vegetables in coconut oil.
Lunch: The last remaining mince
Dinner: Buttered salmon and vegetables.
Breakfast: Bacon and eggs.
Lunch: A handful of nuts with olive oil salad.
Dinner: Meatballs and vegetables.
Breakfast: Various vegetable omelets in butter.
Lunch: Rooftops left one evening.
Dinner: Vegetables alongside chops.
Breakfast: Bacon and eggs.
Lunch: Chicken left over one evening.
Dinner: Grilled chicken wings and a little sauce beside the vegetables.
Be sure to add different vegetables to your diet.
Low Carbohydrate Healthy Snacks
Most people who do the Atkins diet say their appetite is diminishing. They say they can eat 3 meals a day (sometimes even only 2). But if you feel hungry between meals, here are some quick and healthy snack recipes:
One day ahead.
One or two solid eggs.
A piece of cheese.
A handful of nuts.
A little yogurt.
Forest fruit and cream.
Small carrots (be careful during entry).
Fruit (after entry stage).
How to Adopt Atkins Diet Outside Dining?
It is actually very easy to implement the Atkins diet in most restaurants. Ask for extra vegetables instead of bread, potatoes or rice. Order a meal with fatty meat or fatty fish. Request extra sauce to eat. Butter or olive oil.
A Simple Shopping List for Atkins Diet
Always choose the least processed foods that fit your budget. It may be a good rule to shop at supermarkets instead of grocery stores or supermarkets. Because most of the unprocessed food is often found there.
Organic feeding is not necessary, but always take care to choose the least processed foods that fit your budget.
Meat: veal, chicken, lamb, turkey meat.
Oily fish: salmon, whiting, sea bass, trout, etc. Shrimps and other shellfish. Egg.
Dairy products: yoghurt, cream, butter, cheese.
Vegetables: Spinach, cabbage, lettuce, tomato, broccoli, cauliflower, asparagus, onion varieties and so on.
Forest fruits: blueberries, strawberries, raspberries, blackberries, etc.
Nuts: almonds, pistachios, walnuts, nuts and so on.
Kernels: sunflower seeds, pumpkin seeds, etc.
Fruits: apples, pears, oranges, kiwi.
Green and black olive oil.
Extra virgin olive oil.
Seasoning: sea salt, pepper, turmeric, cinnamon, garlic, parsley and so on.
It is strongly recommended that you clear your kitchen from all unhealthy food. These include pastry ingredients such as ice cream, soda, breakfast cereals, breads, fruit juices, sugar and flour.
You will not be disappointed
If you are serious about the Atkins diet, I would recommend you to print this article and start practicing the writings as soon as possible.
In summary; The Atkins diet is a very healthy and effective diet to lose weight and you can be sure that it will not disappoint you.