The Atkins diet, commonly known as the Atkins nutritional approach is a commercialized weight loss program which was established by Robert Atkins. This diet is classified as a low carbohydrate fat diet. It claims that carbohydrates restrictions are critical to weight loss. Below is a guide to the Atkins diet.
Foods to Avoid
The following foods should be avoided on the Atkins diet.
- Sugar- Cream, candy, cakes, fruit juices, and soft drinks.
- Grains- Rice, barley, spelt, and wheat.
- Vegetable oils- Canola oil, cottonseed oil, corn oil, and soybean oil.
- Trans Fats- Mostly found in the processed foods written hydrogenated on the ingredients list.
- Low Fat and Diet Foods- They are usually very high in sugar.
- High carb Vegetables- turnips and carrots.
- High carb fruits- Grapes, pears, oranges, apples, and bananas.
- Starches- Chickpeas, beans, and lentils.
Foods to Eat
Your diet should be based on these healthy foods.
- Meats- Bacon, chicken, lamb, pork, and beef.
- Sea Food and Fatty Fish- Sardines, trout, and salmon.
- Eggs- The healthier eggs are pastured or omega 3 enriched.
- Low carb vegetables- Asparagus, broccoli, spinach, kale and others.
- Full fat Dairy- Full fat yogurt, cream, cheese, and butter.
- Seeds and Nuts- Sunflower seeds, walnuts, macadamia nuts, and almonds.
- Healthy Fats- Avocado oil, avocados, coconut oil, extra virgin olive oil.
As long as your meals are based around a fat protein source with nuts or vegetables and some healthy fats, you will lose weight. It is that simple.
Below are some drinks that are accepted on Atkins diet.
- Water- Like always, water should be your first choice beverage.
- Coffee- Majority of studies show that coffee is quite healthy and high in antioxidants.
- Green tea- This is a very healthy beverage.
Additionally, drinking small amounts of alcohol is also fine. Avoid high carb drinks such as beer and Stick to dry wines with no added sugars.
Starting an Atkins Diet
The Atkins Diet Is a 4-Phase Plan
Phase 1( Induction)
This step begins weight loss. Eat high protein, high fat with low carb vegetables such as Leafy greens. This should be under 20 grams of carbs daily for two weeks.
Phase 2 ( Balancing)
Slowly add low carb vegetables, more nuts and little of fruits back to your diet.
Phase 3 (Fine Tuning)
When you are close to your target weight, add more carbs to your diet until the rate of weight slows down.
Phase 4 (Maintenance)
At this stage, you can eat any amount of healthy carbs without limitation because your body can tolerate without regaining weight.
Tips for Starting the Atkins Diet
- Set Goals
Before you figure out how to begin the Atkins Diet and get in shape, set objectives to remain inspired along the way. Setting healthy and achievable goals will enable you to remember the master plan while you lose weight and provide you something to work harder for.
- Understand How The Atkins Diet works
Focusing on a weight loss program implies understanding both how the diet works as well as what you expect from your hard work. The reason for phase one of the Atkins Diet (where you will begin) is to move your body from essentially burning carbs to burning fat, which enables you to initiate weight loss. The ultimate objective is to lower your daily carb intake with an average of 20 grams, which is the average level at how people burn fat.
- Surround Yourself With Motivation
Regardless of whether you are learning how to start the Atkins diet with guidance from a friend or posting in the Atkins community group, you should hold yourself accountable of your diet plan and stay motivated throughout the process. Losing weight is a fan when you are doing it the right way with other people supporting your diet goals which motivate you to keep going.
- Familiarize Yourself with What You Can and Cannot eat
Before initiating your diet, make sure you understand all the foods required for Atkins diet. After familiarizing your self with the meals, you will be eating, browse a recipe that seems satisfying to your stomach. This way, it will be easier to stick to your diet plan.
- Stay hydrated
During phase 1 of the diet plan, aim drinking at least eight glasses of fresh water daily four of which can be replaced with tea, coffee, or chicken, beef, or vegetable broth. Staying hydrated is particularly important so that your body can avoid electrolyte imbalances or dehydration which may accompany the initial loss of water commonly at phase 1.