Dr Robert C. Atkins is the one who came up with this diet which focuses on low carbohydrate intake. The bestselling book that Dr Atkins launched in the year 1972 about the low-carb diet focuses mainly on its benefit for weight loss. He emphasises that the focus should not only be on weight loss but on developing a healthier lifestyle as well. By adopting the Atkins Diet Plan, he believes that people can stay healthy and energetic, losing that unwanted body weight.
Why nutritionists focus on low-carb diets?
Low-carb diets are gaining quite much popularity over the years than any other diet plans. The main reason why nutritionists chose to recommend low-carb diet plans is that it fastens the process of weight loss. Also, it helps with patients dealing with type-2 diabetes, blood pressure problems and for those who cannot do a strenuous workout.
The benefits of following a low-carb diet are:
- Expedites weight loss process.
- Helps patients with type-2 diabetes.
- Helps in lowering blood pressure.
- Reduces the level of triglycerides in the body.
- Increase Good Cholesterol Level.
When we talk about Atkins Diet, because it focuses on low-carb, you benefit from it immensely. You are advised to consume such foods that are fat and protein rich.
Atkins Diet is a Fat Lovers Delight
If you love that brazed steak with piping hot butter all over it, fried anchovies, smoked salmon or that cream cheese sandwich then this diet is for you. You are supposed to consume fats and proteins, but there is a way to take them. By fats, it does not mean that you can consume just about anything. You must choose foods which contain monounsaturated fats, polyunsaturated fats and foods rich in omega-3.
Learn about healthier fats:
Monounsaturated Fats: Oils from nuts like olive, sunflower oil, mustard oil, peanut oil are rich in this type of fats. They help in increasing good cholesterol level in the body, which in turn helps lower the risk of heart disease and type-2 diabetes as it helps in lowering the blood sugar levels.
Polyunsaturated Fats: Plant-based foods and oils are rich in this type of fats. Fish such as salmon, mackerel, herring, trout and tuna etc. are rich in these fats. Corn oil, soybean oil and flax seeds or flax oil, also comes in this category and are highly beneficial for the body. It helps get rid of toxins from the body, cleanses the guts and provides essential nutrients as well.
Omega-3: It has several benefits which make it the most essential body nutrient. Reduces blood pressures, triglycerides level, helps to maintain the health of arteries by slowing down plaque formation, reduces the possibility of heart strokes, and maintains overall body health. Fishes like anchovies, sardines, and herring are rich in omega-3. Oysters, caviar, and nuts and seeds are also rich Omega-3 foods.
Fats and protein-rich foods are what the Atkins diet is all about. Protein-rich foods include dairy products such as yoghurt, cheese, milk, and nuts like almonds, pumpkin seeds etc. Lentils, oats, chicken breasts, shrimps and prawns are also rich sources of protein. Unlike fats, there is no category of good or bad protein. So when you know the food is rich in protein, you can grab it and eat.
How to follow the Atkins Diet?
To help you understand the Diet and the pattern one must follow to get desired results, we have simplified its phases.
The Atkins Diet consists of four phases which is a step by step instruction on how to successfully follow the diet and lose weight healthily.
Phase 1 – Induction
Take the phase of induction seriously as this is the most crucial part of the diet. You are advised to avoid all starchy foods rich in carbohydrates like bread, pasta, potatoes, alcohol, dairy products (except butter & cheese), fruits and grains. This phase aims to start the fat burning inside the body. You are told to avoid foods that are a part of your daily diets like bread and pasta. When you cut down the carbohydrates, the body is forced to use the fat inside the body to generate energy. You start losing weight as fat start to burn!
Phase 2 – Balancing
At this phase you are advised to add a little carbs back into your diet. The dietitian will recommend you to add berries and legumes in your diet. Yogurt, tomato juice, nuts and more tasty food will become the part of your diet. Phase 2 starts when you are just 10 pounds away from your desired weight goal.
Phase 3 – Fine Tuning
Fine tuning or pre-maintenance stage is when you have lost quite a lot and now is the time to add a good amount of carbs back in your diet in an attempt to train the body to stay fit while you still slowly consume carbs. Starchy vegetables, fruits and whole grains in moderate amounts become the part of this phase of the diet plan.
Phase 4 – Maintenance
The last phase is of maintenance! You will reach your desired body weight by the end of fine-tuning which lasts about a month. The maintenance phase is a lifetime phase which you must follow to stay fit and healthy all your life. By this time you will comprehend how much carbs you can incorporate in your diet without affecting the body weight. Usually, 80-100 Net Carbs per day is a normal range that people eat. It depends from body to body.
To sum it up!
The Atkins Diet is simple and is very easy to follow, unlike many other diets. Fats and protein-rich foods are tasty options, and there is a lot you can experiment while choosing or creating dishes of your own. There is no boredom and one feels motivated at all times as you get to eat the tastier food options.
Don’t munch on that celery all the time, grab a bag of assorted nuts and munch on them. Tasty and a much healthier option! Start making meal plans, and do some sports activity every day. Getting fit and losing weight is not only a goal, but it should be a way of lifestyle. Make healthier choices to live a healthy, energetic and happy life.
When you are fit, your body hormones will be maintained as well, which will make you feel confident, elevated, and you will become a happier personality. Your physical and mental outlook both will change.