Last updated on January 9th, 2018 at 09:34 am
Atkins diet is a low-carb diet, recommended for gradual weight loss. The foundation of this diet was developed in the 70s, by an American cardiologist, Robert Atkins.
Atkins diet kept improving for many decades, and today it is a science-based eating plan that helps reduce and maintain a healthy weight.
1. If you need to lose more than 9 kg, and regular diets do not work because of slow metabolism and low physical activity level – start your weight loss program with the first phase of Atkins diet.
2. If you need to lose less than 9 kg, and you are not ready for stringent dietary restrictions – you can start your fight with undesirable fat with the second phase of Atkins diet.
3. If you already lost weight, and you want to maintain your healthy weight – start with the third phase of Atkins diet and prevent repeated weight gain.
4. Once you finish learning all the features of a low-carb diet, and figure out how your body reacts to different types of carbohydrates – you can proceed with the fourth phase of the Atkins diet.
Check out the key information about this popular low-carb diet right now, and find answers to frequently asked questions about Atkins diet in this review.
How does low-carb Atkins diet work
To understand how Atkins diet works, you should understand the role of carbs in your metabolism and their impact on body weight increase and decrease.
If you regularly consume excessive amounts of carbohydrates, your body does not have time to use them for energy production, and the “extra” carbs convert into fat.
Atkins diet is based on several key principles, associated with the peculiarities of carbs metabolism, and their ability to stimulate the increase of body fat percentage.
Once you start Atkins diet, you cease consuming excessive amount of carbs, and your body starts getting less energy from the outside sources.
As a result, your body begins to use an alternative source of energy to maintain metabolic processes. This energy source is accumulated in different parts of the body in form of fat deposits.
The first and second phases of the Atkins diet provide a rapid and sustained weight loss, due to
The second Atkins diet phase helps maintaining the weight loss trend and maintain your healthy weight, due to
Daily monitoring of carbs intake
If you want to lose weight with Atkins diet, you should be ready that you will have to abandon certain types of products.
There is one more list that includes products, which are not allowed on either of four Atkins diet phases. If you want to quickly lose weight and maintain a healthy weight for many years, you should avoid:
baked products (from any grain)
beverages with syrup or sugar
To avoid discomfort when you abandon sweet and starchy foods, you can include in your diet low-carb Snack Bars & Drinks, which have been developed specifically for the Atkins diet.
Diet plan for all phases of the low-carb Atkins diet.
Phase no. 1 – normal daily carbs intake: 20 mg/day
If you want to lose weight in just 1-2 weeks, you should exclude from your diet “empty” carbohydrates that give your body a huge amount of energy.
During phase 1 of Atkins diet you must avoid:
|whole grains||watermelon||hot dogs||corn syrup||coconut oil||sugar cane juice|
|breaded meat||high-calorie sweeteners|
|meat in sweet sauce|
During Phase 2 of Atkins diet, you can include back in your diet:
- Herbs, fruits, berries, non-starchy vegetables:
chinese water chestnut
- Meat, poultry, fish, seafood:
- Natural fats and cold-pressed oils:
|grape seed oil
High-fat and low-carb dairy products (including soft and aged cheeses):
|cream without sugar
- Non-alcoholic flavored drinks without sweeteners:
Furthermore, you can include into your Atkins diet meal plan:
- Lime or lemon juice.
- Sweetener (sucralose, stevia, saccharin, xylitol).
- Sugar-free drinks with low-calorie sweeteners.
- Multivitamin and mineral complex with Omega-3 polyunsaturated fatty acids.
- Vegan and vegetarian food (burgers, noodles, meatballs, tofu, cheese).
The first phase of Atkins diet should consist of:
During the first phase, always remember that you should consume no more than 20 grams of carbs per day. To control the intake of carbohydrates, you can use
- Free Carb Counter for PС, or
- Download Free Carb Counter for Android and Apple
In addition to the calculator carbohydrates you might be interested in the popular diet recipes to the Atkins , which will help you quickly get a slender figure.
Phase no. 2 - normal daily carbs intake: 40 mg/day
|whole milk yogurt
|alcoholic beverages (including wine)
natural vegetable and citrus juice (including tomato)
|high-carb fruits and vegetables (carrots, pumpkin)
You should refrain from watermelon and dried fruit during the second phase of Atkins diet.
The main objective of the second diet phase is to find the optimal balance of carbs, which will allow you lose weight without feeling discomfort from dietary restrictions.
Once you manage to find out how much carbs you need to lose weight, you can proceed with the third phase of the low-carb Atkins diet.
Phase no. 3 - normal daily carbs intake: 100 mg/day
When you pass from the second phase of Atkins diet to the third phase, you should increase carbs intake to 100 grams per day. You must increase carbs intake gradually, no more than by 10 grams per day.
You can further diversify your diet during the third phase of Atkins diet and add:
If your appetite starts growing because of the increased carbs amount in your daily diet, make two simple steps to reduce it.
Any time during your weight ceases to decrease during the third phase of Atkins diet, change the daily balance of carbs, and get back the lost control of your body weight.
Once you learn to control your carbs intake without online calculators, you can proceed with the fourth phase of Atkins diet.
Phase no. 4 - normal daily carbs intake: more than 100 mg/day
You are allowed to eat almost any food during the fourth stage of this low-carb diet. You only have to observe two basic rules.
Two main rules for the fourth phase of Atkins diet:
Whenever your body weight begins to increase, you should switch from the fourth phase to the first, second or third phase, depending on the goals you want to achieve.