The Atkins diet (¹) is a diet in which you eat low carbohydrates, normally suggested for weight loss. Those who have gone on this diet claim – based on their own experience – that you can lose weight by only eating as many proteins and fats as you desire, and only avoid foods high in carbs.
In the last 11 years, more than 15 studies have revealed that low-carb diets, such as Atkins diet, are effective for weight loss without calorie tracking, and can drive to various health enhancements.
What Is The Atkins Diet?
Originally, Dr. Robert C. Atkins, a physician, wrote the Atkins diet and he wrote a best-selling book about the Atkins diet back in 1972(²).
Ever since then, the Atkins diet has been very prevalent throughout the whole world, tried by millions of people willing to lose weight and numerous more books have been written about this particular.
The diet was, at first, considered unhealthy and unapproved by the mainstream health specialists and experts, principally due to the high saturated fat amounts in this diet. Nevertheless, new researchers have shown that saturated fat does not harm us at all.
Since then, the Atkins diet has been considered fully and shown to drive to more weight loss than any other low-fat diets, and outstanding improvements in people’s blood sugar, triglycerides (³), HDL which is the good cholesterol, and other health benefits, but these are the main that worry doctors them most.
Despite having a high content of fat, it does not raise LDL cholesterol (the “bad”) on average, while this does happen in a number of people.
The 4-Phase Plan Atkins Diet:
The Atkins diet is broken into 4 separate phases:
Induction – Phase 1: Eating less than 20 grams of carbs every day for 2 weeks straight. Eat high-protein, high-fat, and low-carb vegetables such as leafy greens. This is a good kick-start for the weight loss.
Balancing- Phase 2: Gradually add low-carb vegetables, more nuts, and little amounts of fruit back to your diet plan.
Fine Tuning – Phase 3: When you are really approaching your goal weight, now it is the perfect time to add more carbs to the diet until weight loss reduces gradually.
Maintenance – Phase 4: Now is when you can eat as numerous healthy carbs as your body desires and tolerates without regaining any lost weight.
What Can You Eat On The Atkins Diet
Atkins Diet Food List:
• Meats: pork, Beef, chicken, lamb, bacon, chicken, and others.
• Eggs: The best healthiest eggs are Omega-3 pastured or enriched.
• Fish and Seafood: Salmon, sardines, trout, etc.
• Full-Fat Dairy: Cheese, butter, cheese, full-fat yogurt, cream.
• Low-Carb Vegetables: broccoli, spinach, kale, asparagus, and others.
• Healthy Fats: Coconut oil, avocados and avocado oil, extra virgin olive oil.
• Nuts and Seeds: Sunflower seeds, walnuts, macadamia nuts, almonds, etc.
As long as you make the basis of your meals around a fatty protein source some healthy fats with some low-carb vegetables or nuts, you will definitely lose weight. The Atkins diet is that simple.
After Induction (Phase 1) is Over, You Can Moderately Add Again Healthier Carbs:
Despite what you may have discovered, the Atkins diet is truly quite flexible. It is simply during the 2-week first phase of induction that you must minimize your consumption of healthier carb foods.
After the induction phase is over, you can gradually add back better carbs such as higher carb legumes, fruits, berries, vegetables, potatoes, and healthier grains; for instance; rice and oats.
Nevertheless, odds are that you will need to stay on a fairly low-carb for your whole life, even if you got to your weight loss goals.
If you begin eating the same old foods or went on the same old diet again in the exact same amounts as you used to, you will grow back the weight you lost. This is true of each weight loss plan.
Atkins Diet Maybe Eat Food List:
You can consume several delightful foods on the Atkins diet. This involves foods like bacon, cheese, heavy cream, and some dark chocolate. Many of these yummy foods are commonly considered fattening since they have high fat and calorie counts.
Still, when you’re on a low-carb diet, like in our case; Atkins diet, fat is now your body’s favored energy source, which makes these foods mentioned above absolutely acceptable.
Atkins Diet Drinks:
Here are some drinks and fluids that are acceptable when you are on the Atkins diet:
• Water: No diet says no to water since it should be your go-to drink for a good refreshment.
• Green Tea: A very wholesome beverage.
• Coffee: Opposite to what you have heard, coffee or caffeine is high in antioxidants and that is what actually makes it quite healthy.
• Alcohol: It is fine when consumed in small amounts. However, we recommend sticking to dry wines without any added sugars and avoid the beer since it has high-carbs.
Vegetarians Atkins Diet:
It is possible to go on the Atkins diet when you are a vegetarian and yet vegan, but it will be somehow difficult.
You can eat in the Atkin diet soy-based foods for your protein portion and eat loads of nuts and seeds as you please. Coconut oil and Olive oil are wonderful plant-based fat sources.
Those who are lacto-Ovo-vegetarians can also have butter, eggs, heavy cream, cheese, and other high-fat dairy options.
Healthy Low-Carb Atkins Snacks:
Most people sense that their appetite goes down on the Atkins diet due to the lack of carbs.
They manage to feel more than satisfied with 3 meals per day and some people are only satisfied with 2.
Nonetheless, we all tend to feel hungry at some point when changing our diet, so, if you feel hungry in between your meals, then here are a few smart healthy Atkins snacks:
• A piece of meat.
• Fruits (after induction phase is over).
• A piece of cheese.
• Berries and whipped cream.
• Some Greek yogurt.
• A handful of nuts.
• A hard-boiled egg or two.
• Baby carrots (don’t eat much during induction phase).
Atkins Diet Won’t Disappoint You!
If you take the Atkins diet seriously enough, I advise you to get one of the Atkins books for full details and diet plan ideas. Then, you can completely get started as soon as you possibly can.
With that being mentioned, you will find all the fundamentals on the Atkins diet in this article and you’ll get a good grasp of the low-carb diet in order to succeed.
It is highly advised to empty your pantry of every unhealthy foods and ingredient you can get your hands on. I mean breakfast cereals, juices, ice cream, bread, sodas and baking components like wheat flour and sugar.
By the end of the day, the Atkins diet will make you proud of yourself since it is a very healthy and efficient way to weight loss.