Atkins Diet: Weight is a huge issue for all the people; we are obsessed with the idea of a perfect figure & a healthy body. Doing physical workout or light exercise is a good enough way to stay fit but losing weight & become fit is a whole another story.
Weight loss is a process that can’t happen overnight; there is one extremely important point to be taken care of- to prepare a diet plan that suits you.
There are right now several diet regimes (Atkins, Keto, Paleo) that a person can follow with or without the help of nutritionist; one of these is Atkin diet.
Atkins Diet: Ultimate Guide of 2020
Atkins has been around for decades since the 1960s, almost everyone has heard of it & many have applied it themselves. It was then known as “diet revolution” & was it wasn’t even accepted by mainstream doctors as an appropriate diet for losing weight.
#01 – Atkins Diet
Dr. Robert Atkins, a cardiologist, gave a low carbohydrate diet for weight loss; fad diet. Atkins diet limits the carbohydrate intake of a person, without any restriction for fat or protein in the meals.
The main cause of putting on weight is refined carbohydrates (sugar, high-fructose products, flour). The modern-day research proves that it helps improve ‘good cholesterol’ & is quite effective when it comes to losing weight as compared to other diet plans.
The Four Basic Rules for Atkins Diet regime:
- To lose weight at a regular rate
- To maintain the weight loss with time
- To achieve good health
- To have a permanent plan to follow to prevent weight gain
#02 – Biomechanism of Low Carb diet
Our bodies generate energy in the form of ATP (Adenosine triphosphate; the energy unit of the body) by processing the carbohydrates in the body.
The body burns glucose this way, but when there is scarcity in supply of an efficient amount of carbohydrates it switches to another source of energy which is stored as fat in our bodies. This process changing the energy source is called ketosis; due to low insulin level (low glucose), the body extracts it from fat cells.
The whole process causes the body to burn more calories as it takes more time to process fat than to carbohydrate although it is advised not to increase the consumption of saturated fats more than twenty percent of all the calories taken.
#03 – Phases in Atkins Regime
It is a very well-planned diet with predefined & time bound phases so that the person can follow along easily.
Phase 1: Induction
This phase is to boost the metabolism rate of your body as it changes its mechanism to a fat burning process. Your carbohydrate intake should be no more than 20 grams every day, while you eat 3-4 times a day in small quantity.
It is advised not to miss meals for more than 6 hours & include leafy vegetables which start rich in your diet & be hydrated. The goal of the 1st phase is to lower your weight by 5kilo grams -6kg.
Phase 2: Balancing
It is important that we maintain the growth from phase 1 & try to reintroduce a variety of food items in our diet like fruits, nuts, low-carb veggies.
You slowly climb the carbohydrate ranks by slowly increasing the consumption by 5 grams (25g-30g) till your wait is stable & doesn’t decrease anymore. If you start to gain again decrease the carbs again, you will have to find the equilibrium as it’s different for everyone.
Some people can directly start from phase 2 as their body’s carbohydrate intake is either low or they don’t have excess weight to lose.
Phase 3: Fine-tuning
Now that you have gained momentum & your body is no more resistive towards the progress you may as well add some more carbs. You should be really close to your target weight; all you need is to gradually delay the weight loss. You daily increment should not exceed 5 grams -10 grams, as this phase may last for a month & half, maybe more sometimes.
This is the penultimate phase like a final rehearsal, here you will find an optimum diet for a lifetime. The diet plan works as a general layout for you with some add on changes in it as you move further.
Phase 4: Maintenance
Now that you have successfully crossed the development phases & increased your carbohydrate tolerance to 80 grams -100 grams, you can successfully monitor your own condition.
#04 – Types of Atkins Diet
There are three major classifications of the Atkins diet:
Atkins 20: A plan for a newbie to dieting, they have more than 25 kilograms to lose. Some of the diabetic people can also start from this who have less than 25 kilograms to lose.
Atkins 40: The people who can skip the first phase start with this mostly as they have less than 25 kilograms to lose.
Atkins 100: This is almost like the final phase, where you adopt the lifestyle directly as you start with 100 grams carbohydrate per day. It is planned for those who want to maintain their current lifestyle.
#05 – Recommended Food Items
The whole concept of this diet is based on increasing protein & fat instead of carbohydrates, here are some suggestions.
- You should eat meat (chicken, bacon, etc.).
- Seafood is also quite helpful (sardines, salmon, etc.).
- Oils like coconut, extra virgin olive oil, avocado oil which consist of healthy fat.
- Dairy product with full-fat cream (milk, curd, cheese, butter).
- Almonds & walnuts or any other nuts & fruits.
- Healthy drinks like coffee, green tea, lemon tea & water based drinks as well as water.
- You should also avoid certain food like:
- Food with high sugar content (cold drink, ice cream, pudding, etc.)
- Vegetable oils & trans fats.
- Starch must be avoided (potato, carrots, sweet potatoes)
- Beans, lentils, etc. legumes of all sorts should be avoided.
This is all about the Atkins diets plan, if you are serious about choosing a diet plan recommend with your doctor. You can also read books about it & do thorough research; it will help you develop a better understanding of the plan.