Atkins diet is a well-known and practised diet. It is a low carb diet that was formulated by Robert Atkins. The regimen is designed on the theory that restricting carbs could lead to a good amount of weight loss. People adopting atkins diet must avoid foods that are high in carbs but can have any amount of proteins and saturated fats. This diet was criticized for it contained foods that were rich in saturated fats. but later researches proved the theory wrong. Saturated fats do not increase the bad cholesterol and also when you take more of proteins and fat you end up feeling full. This results in reduced appetite and you eating fewer calories facilitating weight loss.
the main phases of Atkins diet are Atkins 20 and 40
Atkins has some phases that the individual passes through to lose weight properly and efficiently. The first phase “phase 1” is Induction which is also known as Atkins 20, which is considered to be the best way to kick start your fat burning process. It mainly involves shifting your dietary habits so that your body can readily accept the upcoming changes in your lifestyle and eating habits. The diet focuses on burning down carbs in the body and lowering them to 20 grams or so. This would eventually lead to burning fat in your body, after which you can add more carbs to your diet.
This is the diet plan which allows you to have just 40 grams of carbs for the entire day. It focuses more on fat and protein and cuts down carbohydrates to a significant level. In this diet, you get a wider variety of food options and you can have good foods even while staying on the diet. Atkins 40 is recommended for pregnant or breastfeeding women, if you 40 pounds or less to lose or if you are looking for better foods in your diet plan. Since you have options to choose from and the steps are pretty simple, you can easily sustain this diet.
The foods that a dieter can take while on this diet can be split into 4 phases. The first one is described as induction when you eat very little carbohydrates. On an average 20 grams per day is permissible. Not eating any amount of carbohydrate is also advisable. The foods that are allowed during the phase should consist of non-starchy vegetable or salads. After the induction phase is the balancing phase during which a small number of carbohydrates can be gradually added to the diet. For starters, one can take about 25 grams per day. Gradually the amount can be increased every day by 5 grams until the body stops to lose weight. Once the dieter achieves, he can subtract 5 grams of carbs from his daily intake. This will keep the weight at a constant.
Next phase in the diet we call it the maintenance or the fine-tuning phase. This phase requires you to ad more carbs until the weight loss slows down. The final phase of the diet program is called the maintenance phase. During this phase, one can eat healthy carbs that would restrict him from regaining the weight.
Need to take care of the types of foods that you eat during the diet and also avoided. Phase wise meal plan of the Atkins diet is as follows.
During the induction phase, it is important to avoid foods like bread, grains, starchy vegetables, fruits, dairy products except for cheese and butter and also alcohol. Add meats like bacon, ham, chicken etc that are not processed with sugar. One can also add shellfishes like mussels and oysters. Use olive oil and margarine that has no trans-fat.
For the balancing phase add whole food carbohydrates like nuts, yoghurt. Strawberries, blueberries, cottage cheese, melon and many more.
Phase 3 of the diet has fruits, starchy vegetables and whole grains. The list of fruits include apples, watermelon, oranges, grapes, kiwi, apricot, etc. Artichokes, carrot, corn, peas, turnips are some of the vegetables that can be added. As for the whole grains, one can include brown rice, cornmeal, quinoa and Oat Bran.
foods not allowed in the atkins diet.
fruits: allowed after induction, from phase 2
sugary products cereals and derivatives: bread pasta pastries
vegetable oils: corn rapeseed sunflower
potatoes and sweet potatoes allowed from phase 2
legumes allowed from phase 2 after induction
In the last phase of the diet plan, there is no food restriction but one should avoid or eat in moderation foods that could cause potential weight gain.
Bad signs of the Atkins diet
Loss of essential nutrients in the early stages due to lack of vitamins and minerals.
during induction the kidneys suffer a bigger load than normal.
At first you can feel energy loss due to ketosis, although it is true that in the long time the energy levels increase.
Atkins is a very popular and functional diet plan that can help with body and weight issues very easily. However, there are some reasons due to which the diet is not able to affect people to its maximum extent.
• Non-effectiveness due to sleep cycle and other external factors:
A disturbed sleep cycle is a doorway to many diseases in your body and can be a reason behind your inflated body. However efficient and functional a diet is, it won’t have an effect over you unless your body is ready to take in the changes. Inadequate amount of rest and sleep can slow down your muscular activity and reduce strength. You tend to get tired easily and efficiency decreases manifolds. When on an Atkins diet, you tend to cut down on a lot of carbs which can cause fatigue very easily of adequate rest is not taken. When it comes to fitness and health, stress is another factor that can have an effect on your diet plans and schedules. A person suffering from depression and hypertension tends to stress eat their problems away which has serious effects on your body and health. The individual tends to eat more than regular due to overpowering emotions and fail their diets almost every time. This is why managing stress and sleep becomes an important part of a diet.
• Have faith in you and your diet:
Following a diet can be overwhelming sometimes, that too if you are not able to see the changes immediately or even after a while. You could be losing weight in the background which won’t be visible to you just yet, but this could be a huge bummer for a beginner. The tip here is to have faith in the diet and exercises you are following and not lose hope. You are bound to see the changes but giving it a while to be visible is the only way out. The amount of time that your body would take to come back to the desired shape would strictly depend on your body type. This is the high time when you have to start believing in yourself and make it happen exactly the way you want. Patience and hard work are the keys to success even in this case. Make sure to follow the diet plan correctly and do not miss any day. Be true to yourself and do not forget to exercise. Try not to think too much as this could develop unnecessary stresses in your mind which could affect your diet. Stress busters like calling a friend or video games can help in such cases.
• Get to know your body and work accordingly:
A diet and its effects are restricted to the type of body you have. Getting to know how your body works and reacts to stuff would be a better idea if you want your diet to effect quickly. Keep a track of what your body digests quickly and takes it easily. The amount of roughage and nutrients that suit you and what else your body is asking for. Go for a diet that would suit you and is more likely to have an effect on your body. Don’t force any changes like diet and exercise, lifestyle, etc. on your body and mind that are not acceptable for the two at present. This could worsen the situation and make your body weaker. The best way to find out what would be more suitable for your body type is to consult a dietician or paediatrician that would suggest you better and healthy ways to lose weight. They would also suggest you the diet foods which are good for you and which are not. You would also get a fair idea of what your body needs at the present and in what amounts. The correct foods will not only keep you healthy but will also help you lose weight quicker.
• Stop expecting changes very soon:
As mentioned earlier, physical changes like losing weight take time and expecting them sooner can cause stresses that are not good for your diet. Believe in the diet you are following and the exercises you perform and weight for your body to get back in shape patiently. Over-exercising or eating extra diet food would lead to problems in your diet plan and affect your health as well. Do not get disheartened if you are not able to see the changes just yet. The fat is going away but would take a while to be visible to you. Make sure to keep your exercise and diet routine constant and follow all the instructions provided to you. If you are following everything properly, you are bound to lose weight quickly, provided you are not stressing about it all the time. When you stress out, your body tends to release fat that is stored in it which makes you look even bulkier and leads to failure of your entire diet plan. Stay in touch with your instructor and discuss your routine with them to know if you are doing everything right.
Atkins is a very successful diet plan which helps you a lot if you take care of all the drawbacks mentioned above. Follow Atkins to see better and satisfying results quickly.
The Atkins diet is considered to be one of the effective ways to lose weight. Before starting, ensure that you clear your pantry from all sorts of unhealthy foodstuff. One can find a host of healthy recipes on the internet that will suit this form of diet. well. If you are a vegetarian, add soy-based proteins and plenty of nuts. Olive and coconut oil could serve as the fat source. Get started on the journey of weight loss today.
some more articles you may be interested in: