The Atkins diet is a low-carbohydrate diet which is very much effective for weight loss and also used to control blood glucose and blood pressure as well as having other health benefits.
The Atkins diet was originally promoted by a physician named Dr. Robert C. Atkins, who wrote a best-selling book about the diet in 1972. The Atkins diet has been popular all over the world.
An important aspect of Atkins diet is to learn about carb counting. There are four phases or steps to the Atkins diet. People start at a low level of carbohydrate and gradually add carb until reaching the point of so-called “carb balance,” where you are basically eating the most carbohydrate that your body can get away with without negative effects.
Four phase to implement Atkins Diet:
Phase One: Phase one is applicable when you help your body shift from burning carbs to fat. This process is called ketosis, and you should find weight loss quickly. You will eat protein, fat, and only 20 grams of carbs in veggie form per day for 2 weeks.
Phase Two: Gradually add more nuts, low-carb vegetables and fruit back to your diet, until you learn how many carbs you can eat while still losing weight.
Phase Three: As soon as you are close to your goal weight i.e. when you have about 10 pounds left to lose then go to this level. You will learn how to maintain weight loss and lose the last few pounds.
Phase Four: In this phase you will follow the strategy for the rest of your life, to ensure that you don’t gain back what you’ve lost.
A newer version of Atkins, called Atkins 40, has more relaxed rules and allows you to start with 40 grams of carbs in the daily diet. It doesn’t exclude any food groups at first, as Atkins 20 does.
There are limits to the amount of butter or fats that you should eat, but no strict guidelines for meats or other proteins.
Atkins diet food:
- Meats: Beef, lamb, chicken and, others.
- Seafood and other fish: Salmon, trout, sardines, etc.
- Eggs: Eggs with Omega-3
- Low-carb vegetables: spinach, broccoli, asparagus and others. Make sure to include a variety of different vegetables in your diet
- Full-fat dairy: Cheese, butter, cream, yogurt.
- Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower seeds
- Healthy fats: Avocados, extra virgin olive oil, coconut oil, avocado oil.
You have to exercise regularly. Besides, you will eat carbs in veggie format first. As you progress, you’ll add in other foods, like beans/legumes, fruits, and whole grains.
You’ll have to stay away from starchy and sugary carbs, including:
Health is the blessing of a living being if one has good Health. The person who does not have good health he only knows the price of good health. So, for flexible healthy body Atkins diet is a very effective and important option.