Atkins diet menu: Everything You Need to Know
The Atkins Diet is one of those lean and weight-loss diets. This diet claims that a person will lose about 6-7 kg by eating a large amount of food in 2 weeks.
The theory of the Atkins diet is that the body is like an engine; it is a carbohydrate that fuels it and makes it work. Limiting carbohydrates causes the body to look for an alternative to this fuel and use stored fat as fuel. As the Atkins diet restricts the consumption of simple sugars and carbohydrates such as potatoes, white bread, and rice, and consumes more protein and fat such as chicken, meat and eggs, body fat burns and body weight decreases and leanness occurs.
How the Atkins diet works
The Atkins diet consists of four stages, starting with low carbohydrate intake. To the extent that one wants to use authorized foods to gain the desired weight.
Of course, limiting carbohydrates does not mean that no sugar or even baked potatoes are consumed. You use the “Acceptable Foods” list and you consume it by calculating the amount of carbohydrate you consume.
For example, in the first phase you are allowed to use 20 grams per day of “pure carbohydrates” of 12 to 15 grams of high fiber vegetable; detach.
Step 1 (Induction): Use less than 20 grams of carbohydrate per day for 2 weeks. At this point, eat foods high in protein, fat, and low-carbohydrate vegetables such as green leafy vegetables. This phase starts the weight loss slowly.
Step 2 (Balancing): Slowly add nuts, low carbohydrate vegetables, and a little fruit to your diet.
Step 3 (Exercise Adjustment): When you are close to your target weight, add more carbohydrates to your diet to slow down your weight loss.
Step 4 (Weight Loss): At this stage, you can eat healthy carbohydrates in your diet until your weight is increased.
Many people skip the induction phase and start eating lots of vegetables and fruits from their diet. This method can be very effective.
There are also people who prefer to stay in the induction phase only. This method is also known as a very low carbohydrate (keto) diet.
There’s also the Atkins 100, a customizable small app that provides more flexibility. This program allows you to eat a variety of foods from each food group and consume 100 grams of carbohydrate throughout the day.
The method of operation in Atkins 100 is as follows:
- Consume at least 12 to 15 grams of carbs a day from vegetables
- Consume 120 – 180 grams of protein per day
- Consume 2-4 units of fat per day
- Supplying 85 grams of leftover carbohydrates, whole foods like whole grains, nuts or seeds, fruits, vegetables, and whole grains.
Prohibited foods in the Atkins diet
You should avoid these foods in the Atkins diet:
- Sugar: drinks, juices, cakes, candies, ice cream and more
- Cereals: Wheat, Barley, Rice, Rye.
- Vegetable Oil: Soybean Oil, Corn Oil, Flax Seed Oil, Canola Oil.
- Trans fats: They are commonly referred to as “hydrogenated” in processed foods.
- Low-fat foods: These foods are usually high in sugar.
- Carbohydrate-rich vegetables: carrots, turnips, etc. (only banned in induction phase).
- Carbohydrate-rich fruits: bananas, apples, oranges, pears, grapes (prohibited only at the induction stage).
- Starch Foods: Potatoes, sweet potatoes (only allowed in the induction phase).
- Grains: lentils, beans, peas, etc. (only forbidden in induction phase).
Allowable Atkins Diet menu
Most of your food in this diet should be from the foods listed below.
- Meat: Beef, lamb, poultry and other meats
- Fatty fish and seafood: Salmon, salmon, sardines, etc.
- Eggs: It should be an omega-3 enriched egg.
- Low Carb Vegetables: Cabbage, Spinach, Broccoli, Asparagus and…
- High-fat dairy: butter, cheese, cream, high-fat yogurt
- Nuts and kernels: almonds, walnuts, sunflower seeds and more
- Healthy fats: Extra virgin olive oil, coconut oil, avocado, and avocado oil.
You will lose weight as long as your meals are based on protein sources, low carbohydrate vegetables, nuts, and some healthy fats. The Atkins diet is as easy as that.
Authorized drinks in the Atkins diet
Here are some drinks that are acceptable in the Atkins diet:
- Water: Water should always be on your drinks list.
- Coffee: Many studies show that coffee is rich in antioxidants and is very useful.
- Green Tea: A very healthy drink that is recommended in many diets.
Does the Atkins diet help to lose weight?
Atkins and other low-carbohydrate diets have been studied longer and longer than other diets. Atkins, on average, has been moderately successful in weight loss, especially in the first few weeks. However, this is only part of the story.
Much of the weight loss and weight loss is due to the loss of water, which, experts say, is due to the diuretic effect of the diet. This is true of many other diets and is one of the reasons that researchers do not compare diets with other diets in just a few weeks. For dietary studies, a long time is at least two years for research.
The Role of Exercise in the Atkins Diet
It is best to exercise in this diet, especially when in the weight loss phase, but not mandatory.
If you decide to exercise, Atkins recommends waiting a few more weeks to get used to your new diet, especially if you haven’t exercised before.
Complications of the Atkins Diet
There are no signs of serious hazards in the Atkins diet in the short term, and the reported side effects are very minor.
Possible side effects in the short term include weakness, nausea, dizziness, constipation, irritability, and bad breath.
The Atkins diet has not been studied for more than two years, so the long-term risks of this diet are unknown.
Most experts believe that diets high in saturated fat can significantly increase the risk of cardiovascular diseases, such as heart attack and stroke. However, Atkins’ latest book states that carbohydrate restriction changes the digestion of fat in the diet.
Remember, Atkins is not safe for everyone:
Pregnant women, adolescents, and diabetics should consult their physician when taking medications to control their blood sugar.
Sample Atkins Diet menu (Plan)
The list is a day of regular meals in two stages of the Atkins diet. The first stage of Atkins, the induction period that usually lasts about two weeks, and the fourth stage of Atkins, which is the long-term maintenance phase.
Stage One – Induction
Breakfast
Cream cheese and cucumber
Snack
Celery stalks with cheese powder
Lunch
Salad: Grilled Chicken, Mixed Vegetables, Avocado, Black Olives, Wheat Germ Cup, Italian Sauce
Snack
Atkins Special Chocolate Cheese
Dinner
Salad: Lettuce, Turkey or Ham, Small Tomato, Chopped Onion, Cheddar, French Sauce
Stage 2 – Weight Loss
Breakfast
Grapefruit, egg with a bit of chopped onion and cheddar
Snack
Atkins Chocolate
Lunch
Salad: Grilled Chicken, Mixed Vegetables, Corn, Black Beans, Parmesan Cheese
Snack
Carrots, walnuts
Dinner
Salad: Mixed Vegetables, Cheese, Peas, Vinegar, Steak, Lettuce, Potato Mash
Expert opinions on the Atkins diet
Atkins Diet by Nutritionists, Diabetics, Heart Disease Specialists and Other U.S. Dietitians News is ranked in seven categories. In this ranking, the Atkins regime is rated 1 to 5.
Although this diet has been rated high for rapid weight loss, referees have rated low on the amount of nutrients in the diet and low on safety, heart health and how to follow it.
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