The Atkins diet is popular around the world amongst people who desire to lose weight.
Dr. Atkins’ Diet Revolution, written by Robert Atkins, MD, forty years ago has been a source of life-changing experience. People have been able to change, revolutionize and transcend their unhealthy body by following a healthy diet plan mentioned in the book.
The theory of Atkin Diet is that when you cut down your carbohydrates, your body starts consuming the fats already stored in the body. As a result of this, your body starts burning fat and releases a by-product known as ketones which is used for energy.
However, people with the deleterious kidney disease should not consume this diet.
How does Atkins diet work?
Many studies and researches have shown that a low carbohydrate diet is very efficient. It has helped many people lose their bulging fat and improve their triglycerides and cholesterol.
Here is how you need to get started:
The first part of the Atkin diet has the following rules,
- You must not consume more than 20 grams of carbohydrates per day. Choose certain medicines for that.
- Fats and proteins from fish, eggs, poultry, butter, red meat and vegetable oils.
- No pasta, grains, breads, fruits, starchy vegetables, or dairy products other than cheese, cream and butter.
- No seeds, legumes, or nuts like beans.
- No alcohol
- No caffeine
The next part is “ongoing weight loss” stage, where you can gradually add more vegetables and include seeds, berries, nuts, legumes, wine and other low carbohydrate diet and whole grain.
At this phase, the intake of carbohydrates increases slowly and gradually. However, there is only a small increase to enable weight loss easily. The daily carbohydrate intake as per the target increases net grams each week, which is a very low amount. The main motive in this phase is to find “Critical Carbohydrate Level for loosing” to know which food can be easily incorporated without increasing cravings. This phase lasts till the weight is within 10 pounds of the required weight.
During your first week of the second phase, you must add an additional serving of any vegetable that is low on carbohydrates. For example, one cup of cauliflower, 6-8 stalks of asparagus or one half of an avocado. The next week, you must follow the carbohydrate ladder given in the book of Dr. Atkins. You can also add cheese to your diet. The carbohydrate ladder includes nine rungs which should be followed in order. However, you can skip one or two rungs which you do not wish to include in the permanent way of eating like alcohol rung.
Slowly and gradually, you can add more food to your diet and eat more carbs to keep your body healthy and fit. The Atkins diet emphasizes on good food choices and healthy fats. The last stage is the maintenance stage. At this stage you can increase the intake of net carbohydrate by 10 grams in every week from the latter stages. The key goal in this phase is to find “Critical Carbohydrate Level for Maintenance.” This is the maximum amount of carbohydrates you can consume, without gaining weight. At this stage, you can start adding the cards that were forbidden in first and second stages.
What efforts you require to make:
There is no need to go to the market and buy any special food. You just need to alter your daily diet plan a bit. However, while making the alteration you might see some changes in yourself like a bad breath due to the production of ketones. You may also face severe headaches and irritation.
Cut down on your food groups like dairy and food grains. This limits your diet. This will certainly reduce your nutrient contents too, like fiber, potassium, calcium and magnesium.
The important thing is to count factors and carbohydrates that you are consuming. Make sure to read food labels and use carbohydrate counter.
You might find the first phase very challenging. You might have to skip some foods and treats too. As you see a change in yourself and your weight, you can start increasing your count of carbohydrates.
Along with cutting down your carbohydrate consumption, you need to exercise regularly. Make sure to exercise at least for 30 minutes every day.
The Atkins diet can be easily followed by people who are vegetarians. For people who follow a vegan diet, this task can be a bit difficult.
People following a vegan diet cannot have animal foods. However, they can surely consume beans and tofu. The vegans can have soy food and vegetarians can have legumes. This diet has proven to lose weight effectively without causing any adverse effects to the body. Therefore, if you desire to see some change in your personality, start following Atkins diet soon.