Table of Contents
Introduction to Atkins Diet
Atkins Diet for Sustainable Weight Loss
Dr. Robert C. Atkins developed the Atkins diet in the 1970s. This diet is based on mainly consuming low carbohydrates and an increased intake of protein and healthy fats, which can help us lose weight and improve our overall health.
Mainly, the Atkins diet is a low-carb diet rich in protein and healthy fats.
This diet was initially considered unhealthy, due to its high saturated fat content. Recent studies show that saturated fat is harmful to the body and the heart.
The Saturated Fat Controversy
Most researchers discover that consuming saturated fat raises LDL (bad cholesterol), which is a risk factor for heart disease.
Also, research was found by American Heart Association that saturated fat is unhealthy for the heart and impacts heart disease besides that replacing saturated fats with polyunsaturated fat can help lower cardiovascular disease by about 30 percent. From other research, we found that if we reduce the consumption of saturated fat and replace it with polyunsaturated fats, that will reduce the risk of cardiovascular diseases like heart attack, blockage of the heart, and strokes.
The Atkins Diet is divided into 4-phases.
Atkins Diet for Sustainable Weight Loss
Listen carefully as we explain the Atkins diet to you.
The Atkins Diet is broken down into four stages:
Phrase 1 (known as induction): During this phase, carbohydrates (low-carb vegetables like leafy green salad) are limited to 20 grams per day, while the intake of protein and healthy fats is increased. Continue this phrase for about 2 weeks. This is the first week of this diet and aims to jumpstart weight loss.
Phrase 2 (balancing): After Phase 1, increase your intake of nuts, low-carb vegetables, and a small amount of fruit.
Phase 3 (fine-tuning): Now is the time, when you see that you are very close to your goal weight, to add more carbohydrates into your diet until weight loss slows down.
Phrase 4 (Maintenance): Now you can eat many healthy carbs as per your body’s needs without gaining weight.
All the provided phrases may not be necessary.
Some people combine phrases 1 and 2 and control their diet plan based on their needs; they consume vegetables and carbohydrates after reaching their goal weight.
Also, some people prefer to take Phase 1, which is also said to be a very low-carb ketogenic diet (keto).
Foods that We have to Control for Weight Loss
The Atkins Diet is basically advised to avoid or to limit
- Sugar: ( Soft Drinks, fruit juices, candy, cakes, and these types of sweet products.)
- grains:( rice, barley, wheat)
- High carbohydrate contains vegetables and foods.
- Starches like potato, sweet Potato
Foods that We have to eat for Atkins Diet
You could create a basic diet plan with bellow listed foods while on Atkins Diet
- Meats like pork, lamb, bacon, chicken, beef, etc.
- Fatty fish and seafood like salmon, trout, mackerel, sardines, etc.
- Low carb Vegetables like broccoli, asparagus, spinach, kale, and others.
- Nuts and Seeds: macadamia nuts, walnut, sunflower, almonds seeds
- Fatty Dairy: butter, cheese, cream, yogurt
- Healthy Fats like extra virgin olive oil, coconut oil, avocado oil, avocados
- eggs: Take rich content full of omega-3.
Atkins Diet for Sustainable Weight Loss. Make a diet plan that suits your preferences and needs. And base your meals on high-quality healthy fat, a protein source, a small number of vegetables, nuts, and healthy fats.
Beverages Included in Atkins Diet
Water, coffee, and green tea are all acceptable drinks on the Atkins diet.
You can drink some amount of alcohol while on Atkins Diet. Avoid beer, which is high in carbohydrates, and instead, drink homemade wines with no added sugar or sugar syrups.
The above Atkins diet is meant for non-vegetarians
What about vegetarians?
Atkins Diet for Sustainable Weight Loss but how do those vegetarians follow the Atkins diet? What would be the correct list of their food What would be the diet for vegetarians?
Given that the Atkins diet is based on foods high in fat and protein (generally meat, fatty meats, fatty fish, and dairy), vegetarians must substitute non-vegetarian foods to ensure that their nutritional needs are met.
Nuts, seeds, and soy-based foods are added as protein sources. Veggies can supplement their diet with eggs, cheese, butter, heavy cream, and other high-fat dairy foods.
When you are on the Atkins diet, you should limit adding things like grains, rice, sugar, and high-carbohydrate foods and add protein, butter, low-carb foods, veggies, and eggs.
As a vegetarian, it is a little more difficult to follow the Atkins diet instructions. But It is possible for vegetarians to follow this Atkins diet with those vegetables.
Sample of The Atkins Diet Menu for 1 week
Here is a diet plan you can follow
DAY | BREAKFAST | LUNCH | DINNER |
|---|---|---|---|
Sunday | bacon and eggs | pork chops | grilled chicken wings, grilled chicken legs, salsa, veggies |
Monday | eggs and vegetables, fried in olive oil or coconut oil | chicken salad with olive oil with spicy soup and a handful of nuts | steak, veggies |
Tuesday | Eggs and bacon | chicken and veggies | cheeseburger with vegetables and butter |
Wednesday | Omelet and veggies, fried in butter | shrimp salad with some olive oil | Beef stir fry with veggies |
Thursday | eggs and vegetables, fried in olive oil or coconut oil | chicken salad with olive oil with spicy supe and a handful of nuts | salmon with butter or Olive oil and vegetables |
Friday | Bacon and eggs | chicken salad with olive oil and nuts mixture of all kind of nuts with walnuts | meat with vegetables |
Saturday | omelet with vegetables, fried in butter | meat with vegetable | pork chops with vegetables |
Low Carbohydrate Food Items
Overall, this diet chart can help you lose weight and get started on your weight loss journey. Breakfast, lunch, and dinner are common daily meals for many people. A day’s worth of food has been consumed.
But if you are feeling particularly hungry, you can take quick, healthy snacks.
Few pieces of cheese, one or two boiled eggs as per your hunger, nuts, some yogurt options, baby carrots (after induction), leftovers, berries, and Fruits (after induction)
Simple food shopping list Atkins Diet
Organic food eating is not necessary, but try to purchase the latest processed food items.
Protein:
- Beef
- Pork
- Chicken
- Turkey
- Fish (e.g. salmon, tuna)
- Shellfish (e.g. crab, lobster, shrimp)
- Eggs
- Bacon
- Sausage
Dairy:
- Cheese (cheddar, mozzarella, blue, etc.)
- Heavy cream
- Butter
- Sour cream
- Greek yogurt
Vegetables:
- Leafy greens (spinach, kale, lettuce, etc.)
- Broccoli
- Cauliflower
- Bell peppers
- Zucchini
- Asparagus
- Mushrooms
- Cucumber
Nuts and seeds:
- Almonds
- Walnuts
- Macadamia nuts
- Pecans
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
Healthy fats:
- Olive oil
- Avocado
- Coconut oil
- Flaxseed oil
Low-carbohydrate condiments and spices:
Salsa
Guacamole
Mustard
Hot sauce
Vinegar
Fresh herbs (e.g. basil, thyme, rosemary)
Salt
Pepper
Atkins Diet Risks
Certain changes may occur while on the Atkins diet, including weight loss and metabolic changes.
The Atkins diet may result in the following side effects.
headache, dizziness, fatigue, weakness, constipation, low blood sugar, kidney problems, and electrolyte imbalance.
Common Concerns and Misconceptions about Atkins Diet
High in Fat Content Items: Atkins Diet is known as a food diet with unhealthy fats. Nutrition specialists give logic to this point that the fat character is essential and They suggest healthy fats like Olive oil, nuts, and avocado.
Low in Fiber Content: Low in Fiber Content in this diet because this diet plan contains high fats and protein. Also this diet suggest to intake of low carb foods. Fiber helps to digest foods. But you can take fiber from vegetables.
High Cholesterol Level: High-fat foods in the Artik diet contain ingredients that raise the level of cholesterol in our bodies. Research says that this diet may high some people’s cholesterol level.
Choice Of Limited Foods: Some people think that This diet is limited to their favorite foods, But Following The Atkins diet with various foods is possible.
Suggestion: Please checkup your health by Doctor and get proper advice from doctor.