Atkins Diet
What In The World Is This All About
The Atkins diet is a low-carbohydrate eating plan commonly suggested by health professionals for that very purpose. By avoiding carb-heavy foods, the diet's proponents say you can eat as much protein and fat as you like while still losing weight.
Countless studies conducted since the early 2000s have demonstrated the efficacy of lowcarb diets for weight loss and the associated health benefits, all without the need to keep track of calories.
Dr. Robert C. Atkins is credited with popularizing the Atkins diet after publishing a best-sellingbook on the subject in 1972. There have been numerous follow-up books written about the Atkins diet since then, and it has become popular all over the world.
Because of its high proportion of saturated fat, this diet was initially viewed as harmful.Saturated fat's impact on health and cardiovascular disease in particular is currently being debated by scientists.
Saturated Fat? What Is That Now...
Consuming a diet high in saturated fat is associated with an increase in LDL (bad) cholesterol, which is itself a risk factor for cardiovascular disease.
Recent research has found that switching from saturated to polyunsaturated fat can reduce the risk of cardiovascular disease by as much as 30 percent. While most saturated fats are thought to increase the risk of heart disease, some experts disagree.
A recent review suggests that compared to low fat diets, low carb, high fat (LCHF) diets may result in greater weight loss and improvements in blood sugar, HDL (good) cholesterol, triglycerides, and other health markers.
Individual LDL responses to diet, however, show a great deal of variation. To see how your body reacts to an LCHF diet, keep track of your cholesterol levels.
Four stages to the Atkins diet
Stage 1: For the first two weeks (induction), limit carbs to less than 20 grams per day. Consume high-fat, high-protein foods along with low-carb vegetables such as leafy greens. This jump-starts the weight loss process.
Stage 2 (balancing): Reintroduce more nuts, low-carb vegetables, and small amounts of fruit to your diet gradually.
Stage 3 (fine-tuning): When you're very close to your goal weight, increase your carbohydrate intake until weight loss slows.
Stage 4 (maintenance): During this phase, you can eat as many healthy carbs as your body can handle without gaining weight
However, all of these stages may not be required. Some people choose to skip the induction phase entirely and begin with plenty of vegetables and fruit. This method can be very effective and can help ensure that you get enough nutrients and fibre.
Foods to Avoid
Others would rather remain in the induction phase indefinitely. This is also referred to as a very low carb ketogenic diet(keto).
People on the Atkins diet are advised to avoid or limit the following foods:
Sugar can be found in soft drinks, fruit juices, cakes, candy, ice cream, and other foods.
-Grains: wheat, spelt, rye, barley, rice "diet" and "low fat" foods: can contain a lot of sugar.
-Carrots, turnips, and other root vegetables are high in carbohydrates (induction only).
-Fruits high in carbohydrates include bananas, apples, oranges, pears, and grapes (induction only).
-Potatoes and sweet potatoes are examples of starches (induction only).
-Lentils, beans, and chickpeas are examples of legumes (induction only).
Go to Foods
While on the Atkins diet, you should base your diet on the following foods:
-Fatty fish and seafood: salmon, trout, sardines, and mackerel eggs: omega-3 enriched or pastured — the most nutrient-dense.
-Low-carb vegetables such as kale, spinach, broccoli, asparagus, and others full-fat.
-Dairy products such as butter, cheese, cream, and full-fat yogurt.
-Almonds, macadamia nuts, walnuts, and sunflower seeds are examples of nuts and seeds.
-Extra virgin olive oil, coconut oil, avocados, and avocado oil are examples of healthy fats.
Build your meals around a high-fat protein source, as well as vegetables, nuts, and healthy fats.
Drinks
Here are some drinks that are acceptable on the Atkins diet.
-Water, as always, should be your go-to beverage.
-Coffee is high in antioxidants and may offer health benefits.
-Green tea is also high in antioxidants.
-You can drink alcohol in small amounts while on the Atkins diet. Stick to dry wines with no added sugars and avoid high carb drinks like beer.
In A Nutshell...
If you're serious about the Atkins diet, consider purchasing or borrowing one of the Atkins books before you begin. That being said, the comprehensive guide in this article should provide you with everything you need to succeed. The Atkins diet can help you lose weight, but it's not for everyone. It is not always easy to obtain fresh produce or high-quality meat, and relying heavily on these foods can be costly for many people.
Furthermore, restrictive diets have been shown to increase the risk of some people developing disordered eating habits. People with high cholesterol or a higher risk of heart disease should keep an eye on their cholesterol levels while on the Atkins diet for any unfavorable changes. Diabetes patients should consult their doctor before starting the Atkins diet.
Furthermore, people with kidney disease and pregnant women should avoid the Atkins diet. Always consult a doctor or registered dietitian before beginning a new weight-loss diet to ensure it is appropriate for your specific health needs.
About the Author
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