You’ll never see low-carbohydrate diets the same way again with the new and popular Atkins diet – do you want to experience the weight loss experience in no time, then simply read the article we brought you here – this diet is what you need to lose weight quickly!
The biggest disadvantage of diets is precisely the rebound effect they tend to have when left aside. Basically, most diets work very quickly and do not comply with maintaining long-term effects, because this is now over with the Arkins Diet! Use the Atkins diet to lose weight and maintain your ideal weight for as long as possible – find out how to do it right now!
The Atkins diet dates back to the 1970s and has changed the lives of all practitioners since then. Know everything about this diet in the following lines and don’t forget to apply it if you need it so much. Cheer up and enjoy being in shape with a diet made specifically for slimming and losing weight – what do you expect to look good and stay healthy?
- 1 What is the Atkins diet?
- 2 How the Atkins diet works in the body
- 3 Phases of the Atkins diet
- 4 Foods allowed and prohibited in the Atkins diet
- 5 Atkins Diet Menu
What is the Atkins diet?
To talk about the Atkins diet you must travel back in time for a short while, until the early 1970s. At that time, American cardiologist Robert C. Atkins published a book called”Dr. Atkins’ Dietary Revolution. It clearly and precisely exposes a diet low in carbohydrates that revolutionized all existing diets, and these are the beginnings of the Atkins diet!
Not everything was rosy for Atkins and his low-carb diet, as it was strongly questioned. The reason for this was because he proposed a diet that was against everything that was considered healthy at the time. So in 1992, Dr. Atkins re-published his book with some improvements on his part, and it was now a perfect fat-burning diet!
The curiosity that stands out most about this diet is that it was not created by Dr. Atkins. Rather, it was he who recovered and improved this low-carbohydrate diet dating back to 1863. The precursor, then, was known as William Banting and before Atkins, the diet was called the Banting diet. Pretty funny, don’t you think?
What is the Atkins diet now? Simple, it is a diet that promotes the creation of ketone bodies in the body, just like the ketogenic diets!
It is wise to remember that these ketone bodies cause ketosis in people’s bodies. Ketosis acts as an energizer when carbohydrates are lacking! Achieving a prolonged state of ketosis is what the Atkins diet is all about.
Nutritional characteristics of the Atkins diet
You may not know it until now, but this diet is also known as the Atkins nutritional method. Such a method, as you might expect, has a couple of nutritional characteristics to consider. Among those nutritional characteristics of the Atkins diet can be found:
- Fat intake, which ranges from 29% to 44% of energy for the body.
- The presence of carbohydrates in the body, which account for 5% to 19% of energy.
- The calories to maintain should be from 1152 to 1990 kilo calories.
- Protein intake, ranging from 13g to 95g in any Atkins diet to lower.
- Cholesterol intake, which should be in the average range of 102g to 125g.
- The presence of cholesterol in the body ranging from 275g to 300g.
As you can see, these values are not at all similar to the recommended daily intake. For this reason, this diet has been widely judged and criticized. Nevertheless, the results are imminent! Don’t be afraid to use this slimming diet and lose weight with it – read on if you have many more questions!
How the Atkins diet works in the body
Since this kind of diet attacks the metabolism directly, it is normal to encounter specific effects. Among these effects of the Atkins diet, the following can be highlighted:
- Reduction of the appetite of the dieter, managing to ingest up to 1000 kcal less daily.
- Reduction of triglycerides and VLDL lipoproteins.
- Increased ketosis in the body, which keeps you from burn fat and stay in shape.
- Reduction of water in the body and partial loss of fat in the body. In fact, fat loss can be as high as 20% when it comes to obese subjects – a lot of fat loss!
- Relief in digestive discomfort, thanks to the reduction of gluten by the person.
You should know that there is not enough scientific evidence to consider that this diet is the best way to lose weight. Even so, its results are palpable and should really be considered to lose weight… Don’t stop trying it!
Phases of the Atkins diet
The Atkins diet, as it has been heralded so far, is perfect if you want to cut back healthily. However, this must be followed progressively and gradually if one does not want to suffer with it. That’s why you should follow a series of steps specifically designed to properly weigh your diet – get to know the steps in the Atkins diet as soon as possible!
The phases of this diet can be divided as follows:
First phase of the Atkins diet: Induction phase.
This period of time in the diet lasts only fourteen days and is characterized by using fat reserves. For this particular phase you must follow a couple of indications which are:
- You should divide your meals into an average of 3 meals a day or 5 meals in reduced proportions – no more than 5 meals a day!
- At each meal you should eat between 116 and 180g of protein in meat presentations. This can be red meat, fish, eggs or cheese.
- In this period of time you should use olive oil, sunflower oil or butter to lose weight with the Atkins diet!
- Carbohydrates, on the other hand, should be 20g per day. So, for example, you can only eat 6 servings of salads a day accompanied by sautéed vegetables of your choice.
- The presence of liquid is essential at this time, so you should drink plenty of water.
- You should consume a dietary supplement high in vitamins and omega 3.
- Here you must divorce from fried foods and breaded or breaded foods.
Second phase of the Atkins diet: Continuity phase
You’ll keep losing weight with the Atkins diet, only now you’ll increase your carbohydrates. This should be done progressively and very slowly. It starts with 25g daily and increases to 45g of carbohydrates. Here you can start to determine your optimal and personal carbohydrate level. Follow the instructions above and you will not have any problems.
Third phase of the Atkins diet: Pre-maintenance phase
You should be close to your ideal weight by now, but you only need to lose between 3 and 4 kilograms! The objectives to be achieved in this period of time are the following:
- Do not stop losing weight. Every week you should lose a little weight so that everything goes well. Don’t despair and be patient with the results – they may take a while to reflect here!
- Try foods that are right for your body. Start introducing these foods as fruits and grains to see how your body takes them.
- See how the body behaves with carbohydrate intake. Here, too, you begin to explore high-carbohydrate foods to determine their correct intake – now you’re looking for balance in your body!
- Maintaining your ideal weight is what you need to look for most these days. The good thing about the Atkins diet is that its effects are permanent – staying in shape with the Atkins diet can be forever!
Fourth phase of the Atkins diet: Maintenance phase
This lasts the rest of your life and consists of maintaining the perfect weight. When it comes to carbohydrates, you can say that they should be below 50g a day – if so, there should be no problem!
See how hard it is to lose weight quickly? Try it now that you know how the Atkins diet works!
Foods allowed and prohibited in the Atkins diet
Knowing the different phases of the Atkins diet, it is necessary to mention the foods allowed and forbidden in it. Regardless of the stage you are in, these foods must be followed. Such foods are:
Foods allowed for the Atkins diet:
- Lean meats
- Vegetables (preferably those with green tones)
- Dairy products (such as cheese or similar products)
- Condiments and spices
Foods prohibited in the Atkins diet:
- Refined sugar
- High starch foods (rice, pasta, bread)
- Alcoholic beverages
- Bakery candy or pastries
- Products high in saturated fat
Simple, isn’t it? Abstain from forbidden foods and consume all the above mentioned foods in moderation – it couldn’t be easier!
Atkins Diet Menu
With all of the above said you must be wondering if you can really put together an excellent weight loss menu, but of course you can! You just need a little help on this little mission of creating your perfect menu. For this reason, take a look at this menu of the Atkins diet below. With it, you’ll get a general idea of what you can eat during your diet. So, be sure to read the example of the Atkins diet below:
For phase 1
- Breakfast: French omelette with two eggs and a cup of coffee.
- Mid-morning snack: York ham (two slices) accompanied by sheep’s cheese and unsweetened tea.
- Lunch: A delicious lettuce and tomato salad with a well roasted chicken and cheese for dessert.
- Snack: Sugar-free tea with three slices of bacon.
- Dinner: Fried tenderloin with tomatoes and grilled asparagus. All this with a sugar-free infusion.
For phase 2
- Breakfast: French omelette and a tea without sugar.
- Mid-morning snack: York ham (three slices) accompanied by a coffee without sugar.
- Lunch: Sauteed vegetables with a nice chicken burger. All this together with a delicious tomato juice.
- Snack: Two slices of Serrano ham with three slices of sheep’s cheese.
- Dinner: Mixed salad with lettuce, tomato, seeds and walnuts. Add a portion of fresh cheese and grilled fish to this.
For the third phase of the Atkins diet
- Breakfast: Ham slices with half an apple and a sugar-free tea. Preferably three slices.
- Mid-morning snack: One serving of fresh cheese with three nuts.
- Lunch: Mixed salad with a small portion of brown rice. This is accompanied by parboiled banana and a delicious grilled veal.
- Snack: Slices of very fresh cheese with two pieces of chicken breast. It can be sheep’s cheese if you like.
- Dinner: Half a boiled potato, a French omelette and a cup of unsweetened tea.
For phase 4
- Breakfast: Whole wheat crushed with cheese. This is accompanied by unsweetened tea.
- Mid-morning snack: A portion of parboiled banana.
- Lunch: Brown rice sautéed with vegetables. This is served with ironed salmon and an apple for dessert.
- Snack: A portion of citrus fruit such as orange and an infusion without sugar.
- Dinner: Salad mix with French omelette and a glass of low-fat, low-fat yogurt.
You don’t need anything else to start losing weight with the Atkins diet. The best thing to do when following this diet and any other is to go to a professional. In this way, you will not succumb to the negative effects it may have by following this procedure.
The Atkins diet is actually quite healthy, but it doesn’t mean you can’t suffer from annoying symptoms. These include headaches, decompensations, tiredness and so on. They usually occur during the first few weeks of the diet so be careful – you can weigh them if you take in some vitamins and plenty of water! Take your precautions and find out as much information as you can about it.