The Atkins diet is a low carbohydrate diet that is known to reduce weight.
Several studies over the past decade have shown that low-carbohydrate diets effectively aid in weight loss.
Originally this diet was promoted by Dr Robert Atkins, which is becoming increasingly popular around the world today.
Learn all about the Atkins Diet in detail here.
Four phases of the Atkins diet
Phase 1: Eat high-fat, protein-rich and low-carb vegetables like leafy greens.
Phase 2: Gradually start consuming more nuts, fruits and other low-carb vegetables.
Phase 3: When you reach the weight you set, start adding more carbs to your diet to slow down the weight loss process.
Phase 4: Eat as many nutritious carbs as you can without gaining weight.
Foods on atkins diet
- When you are following the Atkins diet, you should consume meat (beef, pork, chicken, lamb), fatty fish (salmon and sardines etc.), eggs, low-carb vegetables such as kale, spinach, broccoli.
- Apart from this, the intake of full-fat dairy products (butter, cheese, cream etc.), nuts and seeds (almonds, walnuts, sunflower seeds) and sources of healthy fats (coconut oil, avocado oil etc.) should be increased.
Don’t Eat These While Following the Atkins Diet
- Sugars (soft drinks, cakes, candy, ice cream, etc.), grains (wheat, rye, rice and barley) and vegetable oils (soybean oil, corn oil, etc.) should be avoided while following the Atkins diet.
- Also, stay away from trans fats, which are commonly found in processed and packaged foods.
- Also avoid high-carb vegetables and fruits (carrots, turnips, bananas, apples and oranges), starches and legumes.
Is the Atkins Diet Really Beneficial for Weight Loss?
In phase one, the Atkins Diet can kick-start the weight loss process. You can actually lose up to seven kilos during this phase.
If you don’t take in a lot of carbs, you may lose a lot of weight during the second and third phases.
However, studies show that these results are mostly short-term and that people following low-carb diets tend to gain weight quickly.
Some benefits of the Atkins diet
In addition to short-term weight loss, the Atkins diet may also help improve certain health conditions, including metabolic syndrome, diabetes, and high blood pressure. Therefore, this diet is considered beneficial.
Disadvantages of the Atkins Diet
Since the Atkins diet drastically cuts down on carbs; fatigue, weakness, headaches, dizziness, and digestive issues can occur. Apart from this, lack of carbohydrates can also lead to nutritional deficiencies.
The Bottom Line
If you have diabetes or any health problems, talk to your doctor before starting a weight loss plan. If you are pregnant, breastfeeding or have kidney disease, do not try Atkins.
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FAQ
When you are following the Atkins diet, you should consume meat (beef, pork, chicken, lamb), fatty fish (salmon and sardines etc.), eggs, low-carb vegetables such as kale, spinach, broccoli.
Since the Atkins diet drastically cuts down on carbs; fatigue, weakness, headaches, dizziness, and digestive issues can occur.
Both Atkins and Keto are low carb diets that can benefit weight loss, diabetes management and heart health. Their main difference is that you gradually increase your carb intake at the Atkins, while it remains very low on the keto diet, allowing your body to stay in ketosis and burn ketones for energy.
The Atkins diet is one of the most famous low carb diets, and research suggests it can work. If you fill your day with processed carbs like white bread, pasta, and white potatoes, and you don’t eat a lot of fruits and vegetables, this diet can be the jump-start needed to lose weight.
