Atkins diet: everything you need to know

The Atkins diet is a low-carbohydrate diet often recommended for weight loss. Proponents of this diet claim that by simply avoiding high-carbohydrate foods, you can lose weight while eating the required amounts of protein and fat. Over the past 12 years or so, more than 20 studies have shown that low-carb diets that don't require calorie counting are effective for weight loss and can improve a variety of health conditions. The Atkins diet was originally promoted by physician Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972. Since then, the Atkins diet has become popular around the world, and many more books have been written. The diet was initially considered unhealthy and demonized by mainstream health authorities, largely due to its high saturated fat content. However, new research shows that saturated fat is harmless. The diet has since been thoroughly studied and shown to result in greater weight loss and blood sugar, "good" HDL cholesterol, triglycerides and other health markers than a low-fat diet. Despite being high in fat, it does not increase "bad" LDL cholesterol on average, although this does occur in a subset of people. The main reason low-carb diets are so effective for weight loss is that reducing carbs and increasing protein intake leads to a decrease in appetite, allowing you to eat fewer calories without even thinking about it. The Atkins diet plan is a four-phase plan The Atkins diet is divided into four different phases: Phase 1 (Induction): Less than 20 grams of carbohydrates per day for 2 weeks. Eat more low-carb vegetables that are high in fat and protein, such as green leafy vegetables. This starts weight loss. Phase 2 (Balance): Slowly add more nuts, low-carb vegetables, and small amounts of fruit to your diet. Phase 3 (Nudge): When you are very close to your goal weight, add more carbohydrates to your diet until your weight slows down. Phase 4 (Maintenance): Here you eat as many healthy carbs as possible without gaining weight. However, these stages are a bit complicated and may not be necessary. As long as you stick to the meal plan below, you should be able to lose weight and keep it off. Some people choose to skip the introductory phase entirely and include lots of vegetables and fruits from the start. This approach can also be very effective. Others prefer to stay in the introductory phase indefinitely. This is also known as the low-carb ketogenic diet (Keto). Foods to avoid You should avoid these foods on the Atkins diet: Sugar: soft drinks, juices, cakes, candies, ice cream, etc. Cereals: Wheat, spelt, rye, barley, rice. Vegetable oils: soybean oil, corn oil, cottonseed oil, canola oil, etc. Trans fats: Often found in processed foods with the word "hydrogenated" on the ingredient list. "Diet" and "low-fat" foods: These foods are often high in sugar. High-carbohydrate vegetables: carrots, radishes, etc. (induction only). High-carbohydrate fruits: bananas, apples, oranges, pears, grapes (induction only). Starch: potatoes, sweet potatoes (induction only). Legumes: lentils, beans, chickpeas, etc. (induction only). You should eat these as a basis. Meat: beef, pork, lamb, chicken, bacon, etc. Fatty fish and seafood: salmon, trout, sardines, etc. Eggs: The healthiest eggs are omega-3 enriched or pastured. Low-carb vegetables: kale, spinach, broccoli, asparagus, etc. Full-fat dairy products: butter, cheese, cream, whole-fat yogurt. Nuts and seeds: almonds, macadamia nuts, walnuts, sunflower seeds, etc. Healthy fats: Extra virgin olive oil, coconut oil, avocado and avocado oil. As long as your diet is based on fat-protein with vegetables or nuts and some healthy fats, you'll lose weight. It's that simple. drinks Here are some drinks that are acceptable on the Atkins diet. Water: As always, water should be your drink of choice. Coffee: Many studies show that coffee is rich in antioxidants and very healthy. Green Tea: A very healthy drink. You can also drink alcohol in small amounts. Stick to dry wines without added sugar, and avoid high-carbohydrate drinks like beer. There are many delicious foods you can eat on the Atkins diet. This includes foods like bacon, heavy cream, cheese, and dark chocolate. Many of these are often considered fattening due to their high fat and calorie content. However, when you eat a low-carb diet, your body uses fat more as a source of energy and suppresses your appetite, reducing your risk of overeating and weight gain. Once induction is over, you can slowly add healthier carbs Despite what you may have heard, the Atkins diet is flexible. It is only during the two-week induction phase that you need to minimize your intake of carbohydrate sources. After induction is over, you can slowly add healthier carbohydrates, such as high-carb vegetables, fruits, berries, potatoes, beans, and healthier grains, such as oats and rice. However, even if you achieve your weight loss goals, you may need to maintain a moderate, low-carb diet throughout your life. If you start eating the same old foods again in the same amounts as before, you will gain some weight. This is true of any weight loss diet. What about vegetarians? It is possible to follow the Atkins diet with a vegetarian (or even vegetarian) diet, but it is difficult. You can use the protein in soy foods and eat plenty of nuts and seeds. Olive oil and coconut oil are excellent sources of plant-based fats. Lacto-ovo vegetarians can also eat eggs, cheese, butter, heavy cream, and other high-fat dairy products. A sample Atkins menu for the week Here is a sample menu for one week on the Atkins diet. It is suitable for the induction phase, but as you progress through the other phases you should add more high-carbohydrate vegetables and some fruits. Monday Breakfast: Eggs and vegetables, fried in coconut. Lunch: Chicken salad with olive oil and a handful of nuts. Dinner: steak and vegetables. Tuesday Breakfast: Bacon and eggs. Lunch: Leftover chicken and vegetables from the night before. Dinner: Headless burger, vegetables and butter. Wednesday Breakfast: Omelet with vegetables, fried in butter. Lunch: shrimp salad and some olive oil. Dinner: Stir-fried beef with vegetables. Thursday Breakfast: Eggs and vegetables, fried in coconut oil. Lunch: Stir-fry leftovers from the previous night’s dinner. Dinner: Salmon with butter and vegetables. Friday Breakfast: bacon and eggs. Lunch: Chicken salad with olive oil and a handful of nuts. Dinner: meatballs and vegetables. Saturday Breakfast: Omelet with various vegetables, fried in butter. Lunch: Leftover meatballs from the night before. Dinner: Pork chops with vegetables. Sunday Breakfast: bacon and eggs. Lunch: Leftover pork chops from the night before. Dinner: grilled chicken wings, some salsa and veggies. Make sure you include a variety of vegetables in your diet. Healthy Low Carb Snacks Most people find that their appetite decreases on the Atkins diet. They are often dissatisfied with three meals a day (sometimes only two). But if you're feeling hungry between meals, here are some healthy quick meals: Leftovers. One or two hard-boiled eggs. A piece of cheese. a piece of meat. Few nuts. Some Greek yogurt. Berries and cream. Baby carrots (be careful when inducing). Fruit (after induction). How to follow the Atkins Diet when dining out At most restaurants, following the Atkins diet is actually pretty easy. Get more vegetables instead of bread, potatoes or rice. Order meals based on fatty meat or fish. Add some seasoning, butter or olive oil with your meal. A Simple Shopping List for the Atkins Diet It's a good rule to shop around the perimeter of the store. All food is usually found here. Eating organic is not a requirement, but always choose the least processed foods that fit your budget. Meat: beef, chicken, lamb, pork, bacon. Fatty fish: salmon, trout, etc. Shrimp and shellfish. egg. Dairy products: Greek yogurt, heavy cream, butter, cheese. Vegetables: spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onions, etc. Berries: blueberries, strawberries, etc. Nuts: almonds, macadamia nuts, walnuts, hazelnuts, etc. Seeds: sunflower seeds, pumpkin seeds, etc. Fruits: apples, pears, oranges. coconut oil. olives. Extra virgin olive oil. dark chocolate. avocado. Seasonings: sea salt, pepper, turmeric, cinnamon, garlic, coriander, etc. It is highly recommended that you purge your pantry of all unhealthy foods and ingredients. This includes ice cream, soda, breakfast cereals, bread, juice and baking ingredients such as sugar and wheat flour. Ultimately, the Atkins diet is a healthy and effective way to lose weight. You won't be disappointed.