Atkins diet is a low carb and a high protein diet that causes the body to use fats instead of sugars to make energy for the body. It was formulated by a cardiologist named Atkins to help people lose their extra fats. It involves saying farewell to junk, processed, and packed food items; welcoming the natural foods including fish, steaks, and cheese.
According to Mr. Atkins, if your body gets less than 40 grams of carbohydrates (sugars) a day, it will start the process of burning fats. Ketosis is the process where metabolic processes use fats to produce energy instead of sugars. It has an indirect effect on insulin release by the body thereby preventing the piling of more and more fats. In the absence of carbs, fats get burned to provide energy for becoming the main fuel instead of carbs. However, it does not mean to completely abstain from your body from getting carbs.
Carbs are crucial for some of the body processes so this diet is meant to reduce the crabs to a minimal level, the level that is just needed. The rapid process of weight loss occurs at restricting the carbohydrates to 20grams a day. Starting with this much lower quantity of Carbs, you can gradually increase the carbs in your diet till a plateau is reached. Again, you have to limit your carb intake to another minimal value.
Once you have maintained your body weight and entered the maintenance phase (described later), you cannot go back to eating the carb-rich foods again. Dr. Atkins has confirmed that the person will eventually gain all his/her lost weight or even more than that.
Atkins die involves a pretty restricted plan with a lot of limitations. The restriction level is tough in the beginning as the induction phase ensues after those restrictions are tailored according to the person’s physical response.
An overview of the Atkins foods list:
Below is a brief introduction to Atkins foods that will help you gain the target of 20mg of carbs in a day.
- Protein-rich foods (meat and seafood):
Many protein foods such as seafood, eggs, and meat have no or scarce level of carbohydrates. However, there are some important factors to look out so that you don’t take too much of the proteins in your body which may disturb the metabolic process.
We get most of our carbohydrates from the vegetables we eat. It is important to stop this amount of carbs that are entering through vegetables. According to the Atkins plan, about 12-15 grams of carbs should come from the vegetables.
- Fats and Oils:
Maintaining an adequate level of fats and oils is important for the success of the Atkins plan. People adopting the Atkins are advised not to cut down their fat level, as is done during normal dieting. Consuming natural and healthy fats in a balanced manner is important. However, try not to take any kind of trans fats. Hence you can eat plenty of fish and other foods containing omega-3 fatty acids. Olive oil is also a good source and prefers the one that is labeled as extra virgin. Peanut, canola, and grapes seed oil are also recommended. Expeller-pressed oils should be preferred. Butter and related saturated fats can be eaten in a balance. You should also be cautious about the salad dressings that may contain trans fats or unhealthy fats.
Although most cheeses have a small amount (<1g) of carbohydrates you should read the labels as some may contain more than it. During the initial phase of Atkins, you can use 3 to 4 ounces in a day. Cream cheese can also be used.
- Fiber and additions:
Fiber is important to make your digestion well and heal the respiratory process. It is low in carbs too. So we recommend psyllium and flaxseed meal to get more fiber in your diet. You can also add lemon juice, heavy cream, avocado, and olives in your daily life in mild quantities like 3 tablespoons in a day.
Beverages are a major reason for increased carbs in the body. Most beverages are flavored, having extra sugars in them that can raise the carbs in your body. So avoid all beverages that are flavored. Water is the best beverage to use. Take 8 glasses of water in a day. Soda drinks that don’t contain added sugars can also be taken.
What to remain away from?
Having a clear knowledge about the restricted or prevented foods is as important as allowed ones. Taking a portion of food that does not comply with the Atkins program can affect your efforts of achieving a slim and smart body. Here is a shortlist of major foods that must be kept at an arm’s length.
- Grain and the eatable prepared from them. Anything that is made of flour should be avoided like bread, pastries, etc.
- Foods that contain sweeteners and added sugars, which are mostly processed foods, should be restricted.
- Fruits and juices
- Dairy product except for cheese
- Starchy vegetables like beets, corn, etc.
- Legumes and nuts
- Salads with added sugars
In Atkins, You can enjoy a variety of foods including the steaks, butter, and cream that are forbidden in regular dieting plans. It is a simple plan and you can get along with it by making a little effect.