A Beginner’s Guide to the Atkins Diet – Overview
The majority of experts believe that a healthy diet that aids in weight loss is one that is low in fat and high in carbohydrates. The Atkins weight loss program, on the other hand, claims that in order to lose weight, a person must consume high fat and low carbohydrate diet.
The Atkins Diet’s Philosophy
To produce the energy required for proper functioning, the human body can burn both fats and carbohydrates. The body’s primary source of energy is carbohydrates in the form of glucose. Dr. Atkins claims that by drastically lowering carbohydrate intake, the human body switches from burning carbohydrates to burning fat for energy. Lipolysis is the name of his process, and ketosis is the result of it.
Ketones are released through respiration and urine when fats are dissolved to produce energy.
This is how the Atkins Diet works to help you lose weight
Dr. Atkins also stated that ketosis affects insulin production, which prevents the accumulation of excessive fat in the body. When the body enters ketosis, it begins to burn stubborn fat for energy, which eliminates the desire for carbohydrates.
Although the majority of people follow this diet to lose weight quickly, they should be aware that it also helps to lower cholesterol, prevent hypertension, diabetes, and even polycystic ovary syndrome. At the same time, studies show that people begin to feel more energetic just one week after starting this diet.
The Atkins Diet relies on Dr. Robert Atkins’ book “The New Diet Revolution”, published in 1970. With the help of this food program, millions of people have won the battle against obesity and cardiovascular disease since it was first published in 1972. Dr. Atkins claims that diet can help with and prevent a variety of health issues, including headaches, blood sugar imbalances, food intolerance, allergies, and more.
People choose this diet because it results in rapid weight loss, but patients with hypercholesterolemia, hypertension, diabetes, or polycystic ovary syndrome claim to feel better and more energetic after just one week on the Atkins diet.
As a result, Dr. Atkins’ weight-loss program has become one of the most popular in the world, according to Time Magazine, which claims that “the Atkins diet is the most popular weight-loss program of all time.” As a result, food producers have begun to produce low-carb items.
The decline of this diet began in 2004, with the introduction of a new diet concept – “a healthy, diversified, and balanced diet”.
The Atkins Diet in Its Different Stages
There are four steps to the Atkins ht loss program. It is recommended that you eat certain foods at each stage in order to help you lose weight and then maintain it.
Step 1: Induction
Step 2: Lose weight
Step 3: Pre-maintenance
Step 4: Maintain a healthy weight
Step 1: Induction
This stage of the Atkins Diet should be followed for at least 14 days, after which you should notice the first changes and be ready to move on to the next.
Careful! You need to consume a maximum of 20 g of carbohydrates. The diet is based on a metabolic process known as ketosis.
As the name implies, the Atkins diet’s first phase causes weight loss by switching from carbohydrate to fat-burning as the primary source of energy. This not only curbs hunger by balancing blood sugar levels, but it also eliminates cravings for sugar (sweet), wheat or corn derivatives, alcohol, caffeine, cereals, and other foods. To put it another way, this diet works by altering the chemistry of the body.
- Serve the three main meals of the day with care;
- Drink at least eight glasses of water per day;
- Consume a well-balanced diet of fats and proteins (country chicken, fish, eggs, red meat, as well as fats such as butter, mayonnaise, olive oil / sulfur / sunflower, or other vegetable oils);
- Don’t eat more than 20 grams of carbohydrates per day;
- If you have constipation, drink buckwheat tea or mix a tablespoon of flax seeds with a tablespoon of wheat bran in a cup of water and drink it daily
- Do not eat seeds, nuts, peanuts, or other similar foods for the first two weeks of this stage;
- Avoid caffeine-containing beverages such as coffee, tea, energy drinks, and carbonated beverages;
- Salads with vegetables are also recommended;
- Taking multivitamins and minerals on a daily basis is advised. Careful! There isn’t any iron;
- Substitute artificial sweeteners (saccharin or sucralose) for sugar;
- Because they contain sugar or other caloric sweeteners, chewing gum, breath freshening pills, cough syrups, or cough drops are not recommended;
- Forego snacks due to their high protein content;
- It is recommended that fruits, vegetables, and salads be included in the daily diet.
- Sauces should not be consumed because they contain hidden carbohydrates;
- No slimming products that do not state that they are carbohydrate-free will be used;
- Avoid sugar-containing products because they contain large amounts of carbohydrates indirectly;
Step 2: Lose weight
Weight loss is the second phase of the Atkins diet. During this stage, the amount of carbohydrates consumed will increase by 5 g per week until you reach the critical carbohydrate level, which varies from person to person and is typically between 25 and 50 g per day. You should lose 1-2 kg per week at this stage of the Atkins diet.
Although you are free to eat whatever you want during this phase of the diet, you should closely monitor the gradual increase in the amount of carbohydrates consumed, or else your efforts will be in vain. Also, at this stage, a high-vegetable diet is recommended, but nuts, seeds, and you can add berries as well.
This stage of the Atkins diet does not involve a switch from protein and fat to carbohydrates, but rather a gradual shift in the proportions of carbohydrates, fats, and proteins.
During this stage, the body must figure out how much carbohydrates it needs in order to avoid gaining too much weight. You’ll also learn how your body reacts to new foods in your diet, allowing you to identify foods that cause allergies, intestinal gas, flatulence, and other issues.
Despite the fact that this stage of the Atkins diet involves the gradual introduction of carbohydrates into the diet, they must be managed carefully in order to avoid reverting to old eating habits.
As a result, foods with about 5 g of carbohydrates are suggested, such as:
- Onions, bell peppers, broccoli, spinach, and avocados are examples of vegetables.
- Dairy products, such as mozzarella and cheese;
- Lemon juice, orange juice, grapefruit juice, orange juice;
Step 3: Pre-maintenance
Steps 3 and 4 are responsible for maintaining body weight. The third phase, known as “pre-maintenance,” is used when you only need to lose a few hundred grams per week to reach your ideal body weight, because if you lost up to 2 kg per week in the previous stage, you will only lose a few hundred grams per week now. This stage of the Atkins diet aims to transition from weight loss to weight gain by increasing carbohydrate intake by up to 10 grams per week as long as one maintains weight loss.
This stage of the diet involves increasing carbohydrate intake by 10 grams per week. It may seem strange, but this phase involves lowering weight loss to 0.5 kg and introducing small amounts of traditional foods such as bread, pasta, rice, and fish.
You will be able to do the following with the food program:
- a wide range of food consumption without going overboard;
- determining which foods will assist you in losing weight;
- the significance of serving the day’s main meals for the rest of your life;
- recognize foods that contribute to food addiction.
Step 4: Maintenance
When you’ve reached your desired body weight and learned to select the categories of foods that provide you with the amount of carbohydrates you need to maintain your weight, you’re ready to move on to the final stage of the Atkins diet. A maximum of 90 grams of carbohydrates can be consumed per day.
An ideal body weight maintenance entails a weekly weight fluctuation of no more than 1.5 kg.
Maintaining the attitude from the first three stages is critical to maintaining your desired body mass. It’s also a good idea to weigh yourself once a week to keep track of your weight and see if anything has changed. If you gain more than 2 kg in a week, go back to the “weight loss” phase and reduce your carbohydrate intake.
The following are some guidelines for maintaining your ideal body weight:
- Eat only fresh food and avoid canned products that contain sugar and food additives.
- Be a thrifty shopper and avoid products that are high in sugar, corn syrups, starch, or white flour.
- Variety is the spice of life; remember this to stay motivated and on track to maintain a healthy weight. Try as many recipes as you can from various categories and products, and take pleasure in everything new!
- Strictly control the consumption of caffeine and alcohol.
- Take nutritional supplements and vitamins on a regular basis as part of your treatment.
- If you notice that you are gaining weight, act quickly and decisively.
- Exercises, which should be a part of your daily routine, are also essential.
Four Nutritional Principles of nutrition
By following these guidelines, you can successfully complete the four stages of the diet and, as a result, change your entire life. Strong medical and nutrition scientists back up these principles.
1. Loss of weight
The burning of carbohydrates is the first source of metabolism. When carbohydrate intake is reduced, the body switches from burning carbohydrates to burning fats, with the latter becoming the primary source of energy. Weight loss is the end result of this procedure.
2. Weight maintenance
Everyone has a certain amount of carbohydrates in their system that allows them to lose weight and burn fat. In addition, everyone has a carbohydrate level that allows them to maintain their body weight. The Atkins diet regulates carbohydrate intake in order to help you lose weight and keep it off for a long time.
3. Physical well-being
This diet entails eating a well-balanced diet in order to keep carbohydrate intake under control. Additionally, this diet satisfies people’s culinary preferences while also promoting proper body function. Furthermore, this diet encourages the use of simple exercises that are necessary for weight control, muscle toning, and overall well-being.
4. Diseases prevention
People can improve their overall health and prevent chronic diseases like cardiovascular disease, diabetes, and fatigue by following an individualized diet.
The Atkins diet is one of the most simple and easy weight loss and maintenance programs available, and it also helps to improve your overall health by preventing and causing more illnesses. Other weight loss programs are so restrictive and difficult to adhere to that most people give up after just a few days. As a result, the weight we lost will be regained because we failed to understand how to eat in accordance with our body’s capabilities.
The main advantage of the Atkins Diet is that it allows you to maintain your weight for the rest of your life.
Everyone can lose weight, but how many people are able to keep it off for an extended period of time? This is precisely the point of the Atkins diet: there are no significant differences in calorie intake between the weight-loss and maintenance stages.
The Atkins diet is the only weight-loss plan that teaches you how to recognize how much fat your body requires. This diet also teaches us how to control our appetite, as well as how to overcome food addictions and bad eating habits. In other words, the Atkins diet is a lifelong program that teaches us how to eat healthy and balanced meals.
1. The induction process
Breakfast: tomato and ham omelet, avocado, mozzarella, and decaffeinated coffee.
Lunch: salad Caesar with fried chicken (salad, eggs, croutons, parmesan, olive oil, mustard, garlic, lemon, salt, and pepper).
Dinner: pork steaks, beef, and lean chicken, assorted with vegetable sauces and lemon salad.
Snack: cream cheese-stuffed celery.
2. Loss of weight
Breakfast: two boiled eggs, 1 tomato, and 2 slices of bacon, fillet muscles.
Lunch: turkey steak with cheese-stuffed peppers and a salad.
Dinner: pork chop steak with sauerkraut and wholemeal bread with extra pepper.
Snack: pumpkin seeds.
Breakfast: a strawberry pancake without any syrup or sugar.
Lunch: bean soup with ham and cheese wrapped in a tortilla.
Dinner: fried salmon or ocean fish with leek and cauliflower puree, radish, and cucumber salad.
Snack: 2 chocolate truffles
Breakfast: 2 slices of bread, cheese, and a cheese omelet (2 eggs).
Lunch: vegetable soup and a fish salad.
Dinner: chicken steak with rice, spinach with mushrooms, and lemon lettuce.
Snack: melon slices with lime juice.
Food is permitted
The nutrition pyramid recognized by nutritionists differs significantly from Dr. Atkins’ diet plan.
In the first case, 6-11 servings of high-carbohydrate foods such as bread, cereals, rice, and pasta are recommended. Protein sources such as poultry, beef, fish, pork, and soy products remain the link between the two nutritional plans.
The Atkins diet aims to raise awareness of the harmful effects of a high-carbohydrate diet.
This diet does not restrict the amount of food consumed or the number of calories consumed, but it does prohibit the consumption of certain foods, such as high-sugar foods, white flour foods, and pasta, in favor of meat, fish, and cheese. Both nutritionists and regular people should know that the rate of metabolism and lifestyle differ from person to person, which is why flexibility in food portions and the Atkins food pyramid is required.
Advice that is useful
Obesity increases the risk of heart disease and diabetes, according to medical and nutrition experts, but these problems can be avoided if we follow a healthy weight-loss plan like the Atkins Diet.
Here are a few guidelines to help you make the most of your Atkins diet.
- Replace the habit of eating while watching TV with something more active, such as relaxation exercises, using the stepper, and so on.
- Purchase a digital scale that allows you to weigh and calculate calories, fat, cholesterol, fiber, protein, sodium, and carbohydrates.
- The word “diversity” comes to mind when it comes to nutrition.
- Avoid taking the elevator or escalators to increase your daily physical activity.
- When you go to the movies, different sporting events, and so on. Because soy chips are low in carbohydrates, bring them with you.
- Drink at least 8 glasses of water each day. Tea, coffee, or other beverages should not be used to replace the amount of water consumed.
- Take a half bottle of water with you wherever you go, and drink it all by the end of the meeting.
- Eat at home before going to a party, and serve only a few snacks and a glass of alcohol at the party.
The Atkins Diet’s controversial idea is that you should eat a lot of fat. Most government health organizations claim that a healthy diet should contain no more than 30% fat, but the Atkins diet makes this process much easier.
The process of ketosis is also a problem because it is unknown how beneficial it is to one’s health. Ketosis aids weight loss in the short term, but what are the long-term consequences? According to some experts, certain organs will overwork to support the ketosis process, and as a result, various diseases will inevitably develop.
We recommend consulting a nutritionist if you plan to follow this diet!
There are also experts who claim that you may experience symptoms like dizziness, weakness, fatigue, or insomnia during the first stage of the diet, known as induction. Additionally, because there are no fibers, you risk constipation, and as a result, the possibility of becoming addicted to laxatives exists.
Furthermore, according to experts, a high fat intake increases the risk of heart disease over time, as well as the risk of osteoporosis in women.