/”The Atkins diet is a famous low-carb diet for weight loss. It helps to lower 1-2 pounds every week or 10 pounds in a month. Scientists discovered that the Atkins diet prompted about 0.1-2.9% more weight loss in one year in dieters than behavioral counseling. This diet was introduced in 1972 by Dr. Robert C Atkins (a cardiologist). It works on the simple principle of removing all types of sugar such as bread, refined sugar, pasta, flour from the diet. It lays focus on Eat right, not less. The best part of this diet is you don’t need calorie count and go hungry, yet, you will lower the weight.
What Is the Atkins Diet?
Table of Contents
The Atkins 20 or Atkins diet is a low-carb diet introduced by Dr.Robert C. Atkins for patients. He removed all sources of simple sugars/carbs and allowed patients to eat more protein, complex carbs (veggies and fruits), and healthy fats. This helped the patients feel full stomach and not hungry like other restrictive diets that provide more importance to counting calories than nutrition. This approach indicated results instantly and became a trusted doctor recommended for weight loss diet.
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How Does the Atkins Diet Work?
Image SourceThe Atkins diet works by removing food sources of simple carbs or sugar and by:
Allowing the nutrition foods consumption
Reducing blood sugar and making your body more sensitive to insulin
More muscle mass promotes the metabolism of your body.
Reducing triglycerides in the blood
Boosting good cholesterol levels
Reducing complete calorie consumption
Atkins diet 4 phases
Well, this is where the Atkins diet is effective and different as compared to different low-calorie diets. It is divided into 4 phases.
Phase 1 (Induction):Â high fat and high protein diet with 20gm of carbs – leafy greens every day for two weeks.
Phase 2 (Balancing):Â high fat and high protein with a moderate number of fruits, nuts, and low carb veggies.
Phase 3 (Fine Tuning):Â high fat and high protein with a low amount of complex carbs.
Phase 4 (Maintenance): high fat and high protein with more complex carbs as you need
Atkins Diet Plan For Fat Loss
Image SourcePhase 1 (Induction) – Week 1
Early Morning (7:00 a.m.)
Have one cup water with fenugreek seeds (soaked overnight)
Breakfast (7:45 a.m.)
Eat 2 eggs, one cup bulletproof coffee, and mushroom omelet, or 2 poached eggs with one cup green tea and half avocado
Mid-Morning (10:30 a.m.)
Have one cup milk or soy milk or one cup ricotta cheese
Lunch (12:30-1:00 p.m.)
Have kale salad or 3oz roasted chicken breast or 3 oz mushroom salad or tuna salad
Post Lunch (3:30 p.m.)
One cup green tea
Dinner (6:30 – 7:00 p.m.)
2 oz ground mushroom or turkey salad with collard greens and chard Or one medium bowl of egg salad
Week 2
Early Morning (7:00 a.m.)
Have one cup of warm water and half lime juice
Breakfast (7:45 a.m.)
Eat 2 fried bacon strips, ½ cup baked beans, one cup of green tea, Tofu and egg omelet, or one cup of green tea
Mid-Morning (10:30 a.m.)
one cup soy milk OR half avocado
Lunch (12:30-1:00 p.m.)
Eat one cup mixed lentil soup or 2-3 oz poached chicken salad with a light dressing of lime juice, olive oil, organic honey, and chili flakes.
Post Lunch (3:30 p.m.)
One cup buttermilk
Dinner (6:30 – 7:00 p.m.)
Have one medium bowl of beef teriyaki or chicken with carrot, blanched broccoli, bell peppers, or one bowl of mushroom soup.
Phase 2 (Balancing)
Week 3
Early Morning (7:00 a.m.)
Have one cup of water with fenugreek seeds (soaked overnight)
Breakfast (7:45 a.m.)
Eat an apple, blueberry, flax seeds smoothie or half avocado, 2 fried eggs, and one cup of green tea
Mid-Morning (10:30 a.m.)
Eat half grapefruit or one apple
Lunch (12:30-1:00 p.m.)
Eat sauteed mushroom or blanched broccoli salad with some pecan nuts or one medium bowl roasted turkey salad with a normal dressing of olive oil, rosemary, soy sauce, lime juice, and organic honey
Post Lunch (3:30 p.m.)
have one cup coconut water or one cucumber
Dinner (6:30 – 7:00 p.m.)
Eat one cup Chinese cabbage, 3 oz grilled chicken breast, bell peppers, cucumber, and tomato, or one medium bowl of tofu and quinoa salad with light dressing
Phase 3 (Fine Tuning)
Week 4
Early Morning (7:00 a.m.)
Have one cup water use half lime juice and honey or one cup of water with one teaspoon apple cider vinegar.
Breakfast (7:45 a.m.)
Have 4 almonds, 2 boiled eggs, and one cup of milk or soy
Mid-Morning (10:30 a.m.)
Have one cup of fresh fruit juice or pressed vegetable
Lunch (12:30-1:00 p.m.)
Have mixed veggies and lentil soup or chicken pieces or kale, pecan salad
Post Lunch (3:30 p.m.)
have 1 cup buttermilk
Dinner (6:30 – 7:00 p.m.)
Eat 3 oz grilled fish and one cup chickpea and veggie stew or 1 cup blanched veggies
Phase 4 (Maintenance)
Week 5 And Thereafter
Early Morning (7:00 a.m.)
Have one cup water and one teaspoon apple cider vinegar, one cup water with half lime juice and honey, or one teaspoon apple cider vinegar or one cup of water and fenugreek seeds soaked all night
Breakfast (7:45 a.m.)
Eat 2 eggs(poached, fried, or boiled) and have one cup of green tea, half avocado, nuts smoothies, and bananas
Mid Morning (10:30 a.m.)
Eat one apple or 1 fresh fruit juice or have one cup ricotta cheese or one cup soy milk
Lunch (12:30-1:00 p.m.)
Eat 2-3oz grilled chicken or fish with low carb veggies like broccoli, leafy greens, brussels sprouts, purple cabbage, bell pepper, cauliflower, tomato, zucchini, or lettuce wrap with tofu or mushroom
Post Lunch (3:30 p.m.)
Have 10 brazil nuts or one cup buttermilk, hazelnuts or one cup coconut water or one cup green tea or 15 in-shell of unsalted pistachios/8
Dinner (6:30 – 7:00 p.m.)
Have mushroom soup or one medium bowl of lentil or garbanzo beans or beef steak or kidney bean with veggies.
Now, you may think that the Atkins diet plan is not vegan-friendly. Well, if you know some substitutes, you can follow a vegan Atkins diet. Here is a substitutes list.
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Atkins Diet Vegan Substitutes
Fish/chicken/turkey or other meat – lentils, mushroom, tofu, beans, and cottage cheese
Cottage cheese – tofu
Milk – soy milk
So, you see, it is not that hard to make the diet your own. Now let me make your life simple.
PHASE 2
Proteins Eggs, ground turkey, fish, bacon, tofu, mushroom, lentils, beans, milk, cottage cheese, soy milk, and buttermilk.
Healthy Fats:
ghee, olive oil, avocado, and rice bran oil.
Veggies And Fruits:
Kale, carrot, broccoli, spinach, spinach, cauliflower, arugula, cabbage, beetroot, chard, zucchini, cucumber, tomato, grapefruit, apple, berries, muskmelon, and banana.
Nuts And Seeds:
walnut, pistachios, Almond, Brazil nuts, flax seeds, and hazelnuts.
Beverages:
Green tea, white tea, black tea, coconut water, and herbal teas.
Herbs And Spices:
fenugreek seeds, Cinnamon, thyme, rosemary, cardamom, oregano, clove, chili flakes, garlic, ginger, basil, bay leaves, dill, sage, star anise, fennel seeds, and saffron.
PHASE 3
Proteins:
fish, Proteins Eggs, ground turkey, mushroom, bacon, lentils, tofu, beans, cottage cheese, buttermilk, and milk, soy milk.
Healthy Fats:
olive oil, Avocado, ghee, sunflower butter, rice bran oil
Veggies And Fruits:
carrot, broccoli, kale, spinach, cauliflower, cabbage, beetroot, zucchini, arugula, chard, tomato, apple, cucumber, grapefruit, muskmelon, berries, watermelon, and banana.
Nuts And Seeds:
Almond, hazelnuts, walnut, pistachios, Brazil nuts, sunflower seeds, flax seeds, sunflower butter, melon seeds, pepita, pumpkin seeds.
Beverages:
Milk, buttermilk, soy milk, green tea, herbal teas, black tea, white tea, and coconut water.
Herbs And Spices:
Cinnamon, thyme, rosemary, fenugreek seeds, oregano, garlic, ginger, cardamom, clove, chili flakes, sage, basil, dill, bay leaves, star anise, fennel seeds, and saffron.
PHASE 4
Proteins:
Eggs, ground turkey, milk, bacon, mushroom, sprouts, beans, tofu, lentils, cottage cheese, soy milk, fish, and buttermilk.
Healthy Fats:
Avocado, rice bran oil, ghee, olive oil, sunflower butter.
Veggies And Fruits:
spinach, carrot, kale, broccoli, arugula, cauliflower, chard, cabbage, bell peppers, beetroot, zucchini, scallions, bottle gourd, bitter gourd, pumpkin, okra, Brussels sprouts, eggplant, tomato, cucumber, muskmelon, grapefruit, apple, watermelon, banana, and berries.
Nuts And Seeds:
walnut, pistachios, Almond, hazelnuts, pine nuts, macadamia, pecan nuts, Brazil nuts, sunflower seeds, flax seeds, sunflower butter, melon seeds, pepita, pumpkin seeds
Beverages:
black tea, Green tea, white tea, milk, soy milk, herbal teas, buttermilk, coconut water, and bulletproof coffee.
Herbs And Spices:
fenugreek seeds, Cinnamon, thyme, oregano, cardamom, rosemary, clove, chili flakes, basil, garlic, ginger, dill, star anise, saffron, sage, bay leaves, and fennel seeds.
Foods To Avoid
Veggies
Skip high glycemic index veggies like pumpkin, sweet potato potato, beetroot, red bell pepper during Phases I and II.
Fruits
Skip high glycemic index fruits like pineapple, grapes, mango, jackfruit, banana, watermelon, peach during Phases I and II.
Proteins
Skip eating chickpeas, kidney beans, and sprouts, during Phases I and II.
Fats And Oils
Skip eating nut butter, canola oil butter, margarine, during Phases I and II.
Nuts And Seeds
Skip cashew nuts, melon seeds, pumpkin seeds, and sunflower seeds during Phase I.
Atkins Healthy Low-Carb Snacks
You can take these low carbs and tasty snacks during the Atkins diet:
Celery and hummus
Half an avocado
Homemade chicken nuggets(baked)
tuna and Cucumber boats
Boiled Bengal gram
Devilled eggs
Boiled sprouts
Turkey Jerky
Baked leftover fish or chicken
Boiled egg
Stir-fried shrimps
Mushroom stuffed chicken
In-shell pistachios
Meatballs with teriyaki sauce
Coconut water
Green tea
Honey chicken wings
black tea
white tea
black coffee
matcha tea
Buttermilk
milk
string cheese
Therefore, also watch out for the snack part. But only reducing your carb consumption is not enough, especially if there is a special occasion.
You also need to do some exercise that will help to burn the fat fast.
Here is a simple exercise plan that you must do for 10-20 minutes per day.
Workout Plan
Image SourceWarm-up: 5 minutes
- Neck tilt – 1 set of 10 reps
- Shoulder rotations – 1 set of 10 reps
- Neck rotations – 1 set of 10 reps
- Arm rotations – 1 set of 10 reps
- Wrist rotations – 1 set of 10 reps
- Side lunges – 1 set of 10 reps
- Waist rotations – 1 set of 10 reps
- Spot jogging – 1 minute
- Jumping jacks – 1 set of 20 reps
- Ankle rotations – 1 set of 10 reps
Exercise: 15 minutes
- Leg in and out – 2 sets of 20 reps
- Leg up crunches – 1 set of 10 reps
- Russian twists – 2 sets of 20 reps
- Hip thrusts – 1 set of 10 reps
- Mountain climbers – 2 sets of 10 reps
- Sit-ups – 1 set of 15 reps
- Squats – 1 set of 15 reps
- Tricep extensions – 2 sets of 10 reps
- Wall push-ups – 2 sets of 10 reps
Cool Down: 5 minutes
Stretch
your arms, neck, calves, thighs, and waist.
Benefits of Atkins Diet
There have been more than 20 other studies to look at how this diet affects weight loss and causes different health improvements, and the diet become a famous option around the world for people getting enhanced wellness without the stress of instantly monitoring their calorie consumption.
Improve Your Heart Health
Image SourceResearchers who analyzed 17 different research of overweight people discovered that following a low carb, and high fa diet had a 98% higher chance of reducing the risk of heart attack or stroke than a low-fat diet.
Because low carbohydrates induce your body to rapidly create insulin, you will also end up having extra fat for your body to utilize as fuel later, when your blood sugar drops. Reducing your carbohydrates consumption had a direct effect on heart health in many ways, lowering your level of good cholesterols, reducing your bad cholesterols, and even helping to lower blood pressure.
Lose Weight
Some followers of the Atkins diet managed to lose more than 100 pounds, but your weight loss results will depend heavily on over-commitment to the plan. Since a low-carb diet helps to stimulate your body to burn the at and a diet with high fat and protein helps to suppress your appetite, it is easy to notice how the Atkins diet can cause significant weight loss. However, you will need to watch out for the carbohydrate counts whenever you eat and it can include impeding your potential weight loss results.
You will see even better results if you get a bit of workout. With the additional energy, you will get from consuming clean and enjoying a strong metabolism, shoot around 150 minutes every week of moderate-intensity workout.
Improve Blood Sugar Levels
Abnormal sugar levels are a high-risk factor for both heart problems and obesity and the Atkins diet, specifically during the induction phase, can suddenly improve your ability of the body to process sugar in the right way. Even patients taking insulin before adopting Atkins’s diet were able to stop using insulin after changing their nutritional approach.
Reducing your consumption of carbohydrates also helps to stop blood sugar spikes, which are commonly induced by the glycemic content of high carbohydrate foods. A low glycemic diet is an effective way of dealing with that, but a low glycemic diet mixed with a lowered consumption of carbohydrates is even better.
Control Your Appetite
Image SourceYou will possibly suffer from some cravings, particularly during the induction phase as you try to remove carbs almost completely, but b removing the constant drops and spikes in your blood sugar, you will enjoy a suppressed appetite. It will help to prevent cravings, you will also be consuming healthier meals more frequently, and keep satiated.
If you struggle with cravings, replace your meals with healthy snacks, drink more water, and ensure there is no emotional reason behind your food cravings. Once you have gotten extra familiar with your body, you will be able to tell what is inducing your cravings and deal with them in the right way.
Prevent Metabolic Syndrome
Most of the risk factors and symptoms that mix into what we call metabolic syndrome can be treated with the Atkins diet nutritional approach. Abdominal obesity, raised cholesterol, hypertension, diabetes can all be addressed from this dietary strategy, and thanks to healthy protein consumption, you can assure that your muscle mass is preserved. Balancing muscle mass helps you keep your body’s metabolism going efficiently, making you continue fat burning and increasing complete wellness.
Boost Brain Function
Image SourceLow carb diets get a reputation for negatively impacting your brain function since your brain requires carbs for energy. However, once followers have passed the initial phase of lowering carbohydrate consumption and their bodies have had a chance to manage a new metabolic process, the raised consumption of brain-healthy fats and B-complex vitamin discover leafy green vegetables work to provide more brain hormones like serotonin. Low carb fruits like berries also help to improve communication networks between your brain cells, boosting brain cell survival and restoration.
Increased physical endurance
While scientists have the famous efficiency of weight loss and effectively burn fat, studies are now being performed to analyze how the diet could
increase the physical performance and recovery of the body. According to some research, athletes have shown to be very healthy and even beyond what you can get with extensive training and good genetics, lead researcher and professor of human science at the Ohio-State-University. Volek included that the restriction of carbs makes the body’s fat-burning program reboot and makes athletes reach improved health levels.
Boost Skin
Image SourceAccording to research, the Atkins diet provides a positive effect on different unpleasant and chronic skin conditions like clearing itching, redness, and irritation linked with psoriasis, eczema, acne, and even vitiligo. Even a person without skin problems can get the benefit of a low-carb diet and get healthier and more radiant moisturized. These benefits also affect your nails and hair, which will all be healthier and stronger. The raised consumption of minerals and vitamins get more fruits and vegetables have a high effect on how you feel outside and inside.
Help You Eat More Nutrients
Image SourceBy targeting your diet on whole foods, you will enjoy consuming a high quantity of nutrients like minerals, vitamins, and antioxidants, all of which will directly affect your well begin and health. These nutrient-dense foods provide different properties that will provide a range of health benefits, which you would not get if you were consuming one plate of spaghetti or a pizza in place. Your meals should add more portions of protein with low glycemic fruits and high fiber vegetables. It encourages you to consume different types of products and obtain different nutrients for a healthy and well-balanced diet.
Lower Inflammation
Image SourceInflammation is an essential part of the human body’s defense system, and some amount is expected in every individual- particularly during times of injury or illness. However, chronic inflammation can cause serious health problems like heart disease, cancer, and even neurological disorder like Parkinson’s and Alzheimer’s. More of this inflammation can cause insulin spikes that come from consuming sugars, and processed foods like carbs. Eating different foods that lower inflammation like those suggested on the Atkins diet can stop chronic inflammation from leading to long-term damage.
Targets Abdominal Fat Deposits
Image SourceExcess fat build-up around your waist part can lead to some health risks affecting every organ in the body by creating extra hormones and chemicals. Major concerns include colorectal, type 2 diabetes, and cardiovascular disease. This fat is difficult to lower and easy to increase but can be lower by good sleep, diet, and exercise. The Atkins diet provides the tools to tackle all starting with your nutritional consumption.
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It Improves Digestion
While your digestive system will likely require some time to adjust your eating habits, a low-carb diet has been shown to improve complete digestion. Thanks to the high fiber consumption present within the Atkins diet, you will enjoy a healthy digestive system and lower acid reflux, bloating, and heartburn. Initially, you may see you are more bombastic than usual, but as your body get the habit of nutritional consumption, you will find that you experience low gas also.
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Help to Prevent Cancer
A nutrition plan that aims for getting sufficient healthy fats can drastically lower the chances of increasing certain types of cancers. Cancer growth occurs when your body is running inefficiently, getting a breeding ground for growing infections. Uncontrolled blood sugar is a major cause of this development, but the Atkins diet has shown effective at keeping these levels stable. The low inflammation also helps to keep your body’s immune response functioning well and helps to react actually to stress.
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Enhance Sleep Quality
Image SourceMore nutrient consumption, protein, healthy fat, and normal blood sugar in the body will have low stress and feeling of the more healthy and energetic body. It will dramatically lower the time you spend dealing with insomnia, meaning you will be able to fall asleep faster and keep asleep longer. The rest quality will also be enhanced to the brain-boosting power of this Atkins diet and the added energy will restore from the nutrient you eat.
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Weight Maintenance
Image SourceOnce you reach the 4th phase of the Atkins diet, you will enter maintenance mode. With most diets, followers utilize this as an opportunity to get back to their normal eating habits and will end up adding lost weight soon.
However, Atkins is considered a nutritional approach for a lifetime in place of a temporary diet. You will get better luck managing your health benefits and weight loss. Add carbohydrates slowly, and if you get a craving, reduce your consumption. Changing between the 3rd and 4th phases while noticing complete health is the best way to keep those weights off and enjoy the healthy lifestyle of the Atkin diet.
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Things to Remember
If these best health benefits to convinced you to remove your carbohydrate consumption and start consuming an Atkins-inspired diet, there are some things you should remember as you set out on your new way. While the benefits of the Atkins diet far outweigh any of the challenges that come along with it, it is essential to know what obstacles you might come across- particularly during your first few weeks on the diet.
Fortunately, you will experience so good on this diet that you will get no trouble overlooking these low issues. It is easy to do changes when you know how huge the payoff is and the Atkins diet is the best step along the way to lasting wellness and health.
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Is The Atkins Diet for You?
Yes, this diet is for you if you are looking to lose weight. It is the best idea to begin following this diet when there is a special occasion in the coming months. You will need to include the advantage of not getting to search for animal product substitutes.
That said, even if you are vegetarian, or vegan, you can easily get animal protein substitutes online or in supermarkets. You want to lower that stubborn fat in the belly, back, waist, and thighs.
But avoid this diet if your uric acid levels in the body are high as It may cause further complications.
If you having kidney problems or kidney stones
If you have a cancer history in your family
If your lipid is deranged
If you are obese, your blood triglycerides levels are high, and you need a doctor to suggest the best diet for you.
How Can I Get Started?
If you normally follow a diet that has different carbohydrates, making the change to a diet like Atkins can be very difficult. A good rule to remember is to stick to unprocessed and natural whole foods as much as you can. It will help you reduce the foods intake that is not added to your diet plan without getting to spend more time thinking about it.
Choose only an approved list of Atkins food to the grocery store and get everything you need to get started with these low-carb meal options.
Atkins Diet Side Effects
image SourceYou may
get moody and irritable as you will crave sugar for the first two weeks
get a headache.
feel nauseous.
feel fatigued and tired
These are the common side effects of following a low-carb diet. Do not let them stop you from getting your body in shape and getting fitter.
Is The Atkins Diet Safe?
Yes, this diet is safe and it helps to drop pounds in some weeks’ time. Since the creation of the Atkins diet in 1972, it has gone from different tweaks that have made the diet extra heart-healthy. The primary concern that worries scientists is the high amount of animal fat from meat the dieters are suggested to eat. But if you see the diet plan provide here, we have suggested beef and different sources of red meat in low amounts.
Therefore, if you can fine-tune the diet and eat lean protein or white meat sources from animals, the Atkins diet is safe. Also, vegetarians and vegans can choose plant-based proteins as substitutes from other animal proteins.
Conclusion
The Atkins diet is a balanced low-carb diet that works well for many. If you decide to go on this diet, you will see the best results. Be cautious about your present medical condition and talk to your doctor if you should follow this diet.