The Atkins Diet
The Atkins diet is a low-carb diet, which is usually recommended for weight loss. The
Atkins diet says that one can simply reduce weight by just avoiding carbohydrates
from the food and increasing the amount of protein and fat (healthy). Studies have
shown that a low- carb diet doesn’t need calorie counting, so it is effective for weight
loss and can lead to various health improvements.
But, one should ask to doctor or health care provider before starting any weight-loss
diet, especially if one is suffering from any health conditions.
Purpose of the Atkins Diet
The Atkins diet says; changes in eating habits can help in losing weight and also it’s a
healthy lifelong approach not only for losing weight but also it boosts your energy or
help improve some common day to day health problems, such as high blood
pressure or metabolic syndrome.
The Atkins Diet focuses on eating the right amount of carbohydrates, protein, and fats
in the daily diet for weight loss and other health benefits. As per the Atkins Diet, obesity
and other weight-related health problems, such as type 2 diabetes and heart
disease, are mainly due to the typical low-fat, high-carbohydrate diet. The Atkins Diet
says; that you don’t need to avoid fat from the daily diet, rather control over carbs is
Eating too many simple carbohydrates such as; sugar, white flour, and products
lead to blood sugar imbalances after a certain period of time, which is related to
weight gain and cardiovascular (heart) problems. That is why this diet encourages
eating more healthy protein and healthy fats.
Phases of the Atkins Diet
This Diet has four phases depending on one’s weight-loss goals;
Phase 1 (induction):- To induce (kick-start) weight loss, for 2 weeks eat high-fat
(healthy), high-protein, low-carb vegetables. Cut out almost all carbs as much as
possible from the diet, vegetables like asparagus, broccoli, celery, leafy greens,
cucumber, green beans, and peppers will help you in this.
Eat lean protein, such as fish, poultry, meat, eggs, and cheese, at most of the meals,
instead of carbs. Do not restrict oils and fats, have healthy fats and oils. But avoid
sugary baked goods, bread, pasta, alcohol. Drink more water a day.
Phase 2 (balancing):- Now, it’s time to add more nuts, low-carb vegetables and
small amounts of fruit in the diet, but continue to avoid foods with added sugar.
Slowly add some nutrient-rich carbs, such as more vegetables, nuts, and seeds. This
the phase should be continued until (4.5 kilograms) is reduced from your target
Phase 3 (fine-tuning):- If you get close to your target weight, add more carbs to
your diet until weight loss slows down. In this phase, gradually increase the foods
you can eat, including fruits, starchy vegetables, and whole grains, but if you don’t
find any changes or weight loss then cut back again on these foods until you reach
your target weight.
Phase 4 (maintenance):- Once you achieve your target, you can eat as many
healthy carbs as your body can tolerate along with maintaining the weight and then
You can continue this way of eating for life.
Note:– It is not necessary to follow all the phases, you can also choose according to your convenience.
● Helps in lowering blood sugar,
● Improves “good” (HDL) cholesterol, improves triglycerides level and other
health markers than low-fat diets,
● Despite being high in fat, it does not raise “bad” (LDL) cholesterol,
Foods to add in the diet.
● Meats: lamb, chicken, and others
● Seafood: fatty fish like Salmon
● Eggs: the healthiest and omega-3 enriched
● Low-carb vegetables: spinach, broccoli, and others
● Full-fat dairy: Butter, cream, full-fat yogurt
● Nuts and seeds: Almonds, walnuts, sunflower seeds, etc
● Healthy fats: Extra virgin olive oil, coconut oil, avocado and avocado
Due to carbohydrates restriction, some people might feel health issues like; headache, dizziness, weakness, fatigue, constipation in such case people should not engage in this diet.
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