Atkins Diet

Atkins Diet

The Atkin Diet has been introduced in the 1960s by cardiologist Robert C. Atkins. The diet focuses on the restriction of carbohydrates and emphasizes the consumption of protein and fats. The diet is also known as the Atkins Nutritional Approach and has the topic for many books, that is how started the low-carb diet trend.

Benefits of the Atkins Diet

The Atkins diet is beneficial for the health in many ways, considering the fact that it is capable of preventing or improving health conditions such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. Research showed that people who followed the Atkins diet improved blood cholesterol or hypertension, and triglycerides, that leads to better heart health.

What to Eat

The four phases of the Atkins diet:

  • Phase 1: Induction.

During this phase, you cut out almost all carbohydrates from your diet. You should eat protein, such as fish, meat, eggs, and cheese, at every meal. There is no necessity to restrict oils and fats. You should stay in this phase for at least two weeks, depending on your weight loss.

  • Phase 2: Balancing.

At this phase, you continue to eat a minimum of carbs and avoid food with added sugar. But now you start adding nutrient-rich carbs, monitoring how many cards you can consume while still losing weight.

  • Phase 3: Pre-maintenance.

You continually increase the range of foods you can eat such as fruits, starchy vegetables, and whole grains. You can add about 10 grams of carbs to your diet each week, but if you keep gaining weight then stop the consumption.

  • Phase 4: Lifetime maintenance.

When you reach your goal weight, the Atkins diet should be your way of eating for life.

The main goal of the Atkins diet is to correctly balance of carbohydrates, protein, and fats for optimal weight loss and health. The consumption of too many carbohydrates leads to blood sugar imbalances, weight gain, and cardiovascular problems.

What to Avoid

  • Sugar: soft drinks, fruit juices, cakes, candy, etc.
  • Grains: wheat, spelt, rye, barley, rice.
  • Vegetable oils: corn oil, cottonseed oil, etc.
  • “Diet” and “low-fat” foods
  • High-carb vegetables: carrots, turnips, etc.
  • High-carb fruits: bananas, apples, oranges, etc.
  • Starches: potatoes, sweet potatoes
  • Legumes: lentils, beans, etc.
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