Are you looking for a detailed guide about Atkins Diet? Then you are at right place! After reading this article, you will get to know all about the Atkins Diet.
What is the Atkins Diet?
Mainly, Atkins diet is popular among people want to lose weight. They claim that you can lose weight by just having as many proteins and fats as you want but you have to annihilate food items that contain carbohydrates. Many types of research have proven that with the low-carb diet you can lose weight easily with the Atkins diet.
Many People out there ask what is Dr Atkins diet? It was Dr Roberts C. Atkins, he wrote a book about diet back in 1972. Since then Atkins Diet became popular and many people related to the relevant field wrote a lot of books regarding this diet and foods allowed on Atkins diet.
In its initial phase, it was highly criticized by many nutritionists, as it was considered unhealthy due to high saturated fat, but latest studies have proven that saturated fat is risk-free for health.
After those studies came into mainstream dietary practices, Atkins became popular among many people facing obesity or extreme obesity. Due to high in saturated fat, it does not affect cholesterol level. People often get succeed in weight loss by taking Atkins diet is due to high intake of fats with fewer carbohydrates, which results in low appetite and subsequently one loses more calories without counting.
In this article you will learn everything you need to know, so be calm and have patience.
- 4 Phases of Atkins Diet
- Phase 1 (Induction)
- Phase 2 (Balancing)
- Phase 3 (Fine-Tuning)
- Phase 4 (Maintenances)
But according to many nutritionists, these phases are not necessary, you just have to follow simple Atkins Diet rules. This diet is not about split stages but in its core essence, it’s about to plan your diet scientifically in a healthy way.
How To Start Atkins diet?
You have decided to get rid of obesity and want to live a healthier life, then this Diet is the only option that can lay down the basics. It is the most unbelievable way to lose weight, improve your eating habits and to stay healthier. Before you move ahead and start Atkins diet randomly, you need to know how to start Atkins diet.
Before trying anything new in life, we set goals to achieve and the same case with Atkins Diet as well, goals are one of the option to get motivated. If you have set goals that you want to achieve weight loss, you will follow all these diet rules that will help you to lose weight.
Identify Atkins Diet Rules
You have to understand the rules you need to follow while you are following this particular diet. After you have decided to stick Atkins diet weight loss program, you have to really work hard about getting in maximum Knowledge about this diet and you have to identify, what exactly you need to eat and need to avoid.
Always Stay Hydrated
Always stay hydrated, if you are strictly following this diet, you need to drink at least 8 glass of water to maintain body balance. Initially, with weight loss, you might be at risk of facing dehydration and for that reason, you have to drink as much water as you want.
Do Not stay Hungry
Never stay hungry while you are following Atkins diet. You can eat snacks, It will help you out while you are carving for carbs, and will keep you satisfied as well. Whenever you feel hungry try to eat anything that is allowed in this diet.
Is Atkins Diet Healthy? No matter, people like it or not but this diet is very popular and many obese people are trying to lose weight without any reluctance. There are many myths that surround like it can help you in weight loss but untimely will affect your health and all such stuff. Many beginners usually ask this simple question Is Atkins diet healthy? we will simply answer yes it is healthy, but it depends on your metabolism. But it will help you a lot in weight loss with some healthier effects. But if your metabolism is not balanced with eating red meat, then you might be exposed to colon cancer. Atkins diet side effects are clearly linked with your metabolism.
What To Eat on Atkins Diet?
Many people ask what can I eat on Atkins Diet? Mainly you need to focus on a low-carb diet with high fat and protein intake while planning your meal in accordance with all the micronutrients excluding gluten and carbohydrates. Below you can find Atkins Diet Food List and foods allowed on this diet.
Seafood is normally rich in proteins and fats and along with that you also get many vitamins that are very useful to stay healthy. You can have fish and all the seafood you love to eat.
You can have meat as much as you want, meat lovers are very lucky with this diet. Especially red meat that contains proteins and very good for health as well. You can anything you love to eat or according to your mood like chicken, mutton, lamb, beef.
Either its Sunday or Monday, you can have eggs all the week. Eggs are very rich in proteins, and you need to include. You can eat egg in various ways like you can have it with a salad along with cheese topping. Atkin Diet foods are all those that contain low-carb and high fats and proteins.
Fats and Oils
Fats are very essential part of Atkins diet, and you need to consume as much as possible. But keep in mind again that you have to exclude carbs, it cannot be tolerated in at any cost in this diet. use oil for your lunch and dinner, but do not overcook oil, in any case as it will lose all its nutrients. Below you can find a list of items that can be used in this diet.
- Canola Oil
- Olive Oil
- Vegetable Oil
These are the foods to eat on Atkins diet and needs o be considered carefully, with highly observing your metabolism.
Atkins Diet For Vegetarians
Is Atkins Diet For Vegetarians? it is the question I use to hear from veggies and my answer is a big “YES” you can have Atkins diet as a vegetarian but it will leave you with low micronutrients and you might face malnutrition. But you can have a balanced diet as vegetarian, you can fulfil your nutritional need through eggs and dairy products.
Benefits Of Atkins Diet
Mainly in an urban area and industrialized countries, are now a day’s facing obesity and it has turned into disease due to an unhealthy diet. Atkins diet as we have mentioned above, that its high fat, protein diet with low carbohydrates. You have to eliminate glucose you take from carbohydrates because its the primary reason behind obesity. Except for weight loss, there are many benefits of Atkins diet.
Atkins Diet for Diabetes
If you are in this Diet, you are likely avoiding all the processed high carbohydrates and sugar based food items. Lean meat along with proteins and less sugar or glucose will help you to release less insulin while maintaining and balancing your blood sugar level. especially if are facing type 2 diabetes, you will get a lot of benefits that cannot be even imagined.
Controls Cholesterol Level
Many people assume that saturated fats are not good for the heart and it comes along with cardiovascular problems. But if you are having fats from vegetable oil, coconut oil, or even through grass-fed beef, you are likely to control your cholesterol level.
Atkins diet for Weight Loss
There are many diets that are considered to be very helpful for weight loss, but to be honest they are very complicated having strict portions and counting calories, but instead you have to lesser down the carb intake with less than 15g per day. Researchers have shown that while taking low carb and high fat you are likely to enter ketosis, which generates ketones from your liver, and helps you to weight loss while not carving for carbs.