Atkins diet

Atkins diet header

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.

atkins logo

Classical Atkins diet consists of four phases, each of which allows you to reach certain goals.

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.

First phase (Induction) – this is the shortest and most effective phase of this low-carb diet. During the first stage, you have to drastically reduce carbohydrates consumption, thus giving a powerful boost to the rapid body fat burning.

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.

Second phase (Balancing) – this is the most important low-carb diet phase. When you get on the second stage, you should find a balance between the consumption of carbs and fat burning rate.

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.

When you are on the third phase (Pre-Maintenance) you are controlling your appetite better and learn managing your weight by increasing and decreasing the amount of carbs consumed.

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.

The final stage of the low-carb diet is your true ally that will help you maintain a healthy weight as long as you want.

Are you tired of failed attempts to lose weight and want to know how Atkins diet works?

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.

  • Carbohydrates are one of the main energy sources, which is required for maintaining a healthy metabolism.
  • One feature of carbohydrates is their ability to convert into fat fast.

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.

Dr. Atkins

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

  • Severe restriction of carbs intake.
  • Formation of individual carbohydrate balance.

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.

Two lists of products are recommended for each phase of this low-carb diet.

  • The first list includes carbohydrate products that you can consume.
  • The second list includes carbohydrate foods that you must abandon.
Atkins-diet-image

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:

sweets
chips
chocolate
cookies
cakes
cakes
baked products (from any grain)

bread
buns
chips
crackers
potato
pasta
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:

nuts

 

berries

 

salami

 

honey

 

margarine

 

fruit juices

 

seed

 

melon

 

pepperoni

 

maple syrup

 

Palm oil

 

vegetable juices

 

whole grains watermelon hot dogs corn syrup coconut oil sugar cane juice
beans dried fruits meatballs glucose alcohol
Meatloaf dextrose
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:
avocado

artichoke

eggplant

bamia

white turnip

broccoli

Brussels sprouts

mustard

mushrooms

jicama

pumpkin

green peas

green onions

greenery

Chinese cabbage

zucchini

cabbage

sauerkraut

chinese water chestnut

celery root

asparagus

onions

leek

shallot

chard

seaweed

cucumber

dandelion

olives

palm cabbage

bell pepper

bamboo shoots

tomatoes

rhubarb

radish

salad

beet

celery

kohlrabi

parsley

fennel

cress

tomatillo

cauliflower

spinach

sorrel

endive

  • Meat, poultry, fish, seafood:
mutton

bacon

ham

beef

caviar

turkey

squid

crabs

shrimp

chicken

salmon

mussels

clams

game meat

octopus

halibut

pork

veal

cod

oysters

duck

eggs

  • Natural fats and cold-pressed oils:
coconut oil

sesame oil

linseed oil

avocado oil

grape seed oil

walnut oil

olive oil

 

rape oil

safflower oil

butter

 

High-fat and low-carb dairy products (including soft and aged cheeses):

Brie

Camembert

Mozzarella

cream without sugar

cream cheese

sour cream

Cheddar

Swiss cheese

 

  • Non-alcoholic flavored drinks without sweeteners:
Atkins-food

tea and decaffeinated coffee

infusion or decoction of herbs without sugar

coconut, soy or almond milk without sugar

broth without glutamate and hydrogenated oils

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).

Recommendations for the first phase of Atkins diet include:
Eating not less than 12 grams of clean carbs with vegetables.
Eating at least 120 grams of protein at every meal.
Have no more than three servings of sweetener per day.

The first phase of Atkins diet should consist of:

  • Breakfast
  • Snacking
  • Lunch
  • Snacking
  • Dinner

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.

Once you achieve significant results, and reduce your body weight by 5-10 kg, you can start planning the second phase of this low-carb diet.

Phase no. 2 - normal daily carbs intake: 40 mg/day

whole milk yogurt

ricotta

sour cream

cottage cheese

firm cheese

 

nuts

seed

whole grains

lentil

beans

green beans

peas

chick-pea

 

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:

  • Sweet potato
  • Oatmeal
  • Strawberries
  • Brown rice
  • Snow peas
  • Bell pepper
Oatmeal

If your appetite starts growing because of the increased carbs amount in your daily diet, make two simple steps to reduce it.

Step 1reduce your carbs intake by 10 mg per day for 7 consecutive days.
Step 2starting from the second week, increase the carbs intake by 5 mg per day, until you restore control over your appetite.

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:

1. Control calories intake and do not abuse high-carb foods.
2. Reduce carbs intake even with a slight weight increase.

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.

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