- 1 Atkins diet plan
- 1.1 What is and what is the atkins diet plan?
- 1.2 Benefits of the atkins diet plan
- 1.3 How to do the Atkins Diet plan step by step
- 1.4 Phases of the Atkins diet
- 1.5 Weekly menu of the Atkins diet
- 1.6 The pros and cons of the Atkins diet plan
- 1.7 Results (Before and after)
- 1.8 Atkins recipes
Atkins diet plan
What is and what is the atkins diet plan?
This is a low carb diet, which allows the body to lose weight quickly and safely. Those people who enjoy the benefits of the Atkins diet assure that the method is good, due to the high consumption of proteins and fats, along with the reduction of foods that have a high carbohydrate index.
Many studies have stated that it is carbohydrates that make the weight loss process difficult, as well as the calories that protein and fat foods have. This diet can provide wonderful results to lose weight quickly.
What is the Atkins diet?
If you want to know what is the detailed Atkins diet, you should know that it is simple and only resembles the Dukan diet, because both have the same goal but different ways to achieve their goals. This diet consists of 4 phases that help contribute to the goals you set with your body.
General description of the phases of the Atkins diet:
This is the introduction to the diet, where you must eliminate carbohydrates completely. This is one of the most difficult parts of the diet. When you abstain from eating sugar-rich foods such as carbohydrates you feel anxiety and other symptoms, stay alert and do not let yourself eat.
Phase of continuous loss of weight (PCP): When you lose weight quickly, you introduce the carbohydrates in smaller proportion.
Pre-maintenance phase: here the weight loss becomes slow, which is the indicative to maintain your diet.
Maintenance phase: Once you have reached your goal, you must maintain the ideal weight with new habits.
Benefits of the atkins diet plan
All diets have advantages and disadvantages, at this point; you must know what are the short and long term benefits that this diet gives you. Benefits of the Atkins diet
Rapid weight loss
Increase cardiovascular health
Balances blood cholesterol levels
Different food plan
It shows you a good eating habit
To estimate how many kilos are lost, you have to know that they are between 2 and 5 kilos in the first week.
Allowed and prohibited foods
As with all diets, foods that have a positive and negative reach within the body are enhanced. This diet is not the typical diet that prohibits food, check out the list of allowed foods:
Low carb vegetables: Broccoli, asparagus, spinach, kale and more.
Meats: pork, chicken, beef and lamb, bacon and others.
Fish and seafood: Trouts, salmon and sardines; preferably not from fish farms.
Good fats: extra virgin olive oil, nuts, almonds, avocado, avocado oil, coconut oil are some of the great examples of good fats.
Eggs: rich in protein and Omega 3 (if they are organic), have good vitamins for the body.
Dairy: rich in fat, such as butter, cream, yogurt with fat and cheese.
When your diet is based on proteins and fats positive for the body, combined with vegetables and other nuts, you can make sure that you will lose weight quickly. Healthy carbohydrates also help in the process of losing weight, get them in the vegetables, these are rich in fiber. Low-carbohydrate negative diets are good for your health. We recommend you drink at least 2 liters of water a day and you can also take a couple of cups of broth or 2 tablespoons of soy sauce, as this favors the retention of sodium and potassium in the body. The delicious foods that are inside of this diet are: bacon, cheese, dark chocolate, cream of milk and butter. Of course, these foods are considered high in fat and calories, but because you have a low-carb diet, your body uses fat as the main source of energy and that is why they are accepted in the Atkins diet. Among the foods that you should avoid at all costs, are: Foods allowed and prohibited
Sugar: all those foods, drinks and sweets that contain sugar; such as: sweets, ice cream, soft drinks, fruit juice, cakes, pasta, among others.
Cereals: spelled, rye, rice, barley and wheat.
Vegetable oils: corn oil, soybean oil, cottonseed, canola and others that are made in the same way.
Trans fats: these are found in processed foods, if you see the word hydrogenated in the product packaging, you can not ingest it while you are on the diet.
Dietary or low fat foods: they have a high sugar index.
Vegetables with a high carbohydrate index: Avoid turnips and carrots in the induction phase.
Fruits with a high carbohydrate index: avoid apples, grapes, oranges, pears and others in the induction phase.
Starch: avoid in the induction phase, potatoes and sweet potatoes.
Legumes: avoid in the induction phase, beans, lentils, chickpeas, etc.
Count the carbohydrates
When you count the carbohydrates you are exercising a technique that allows you to extend the planning of all meals and in this way you can exercise absolute control over the levels of glucose in your blood. Foods that are rich in carbohydrates can raise glucose, so that you should know what is the amount recommended by your doctor to be able to satisfy your daily consumption needs and both establish a limit. In this sense, glucose will remain at the indicated level. With 15 grams of carbohydrates per day, you can:
Eat 1 small fresh fruit
1/2 cup of canned or frozen fruit
1 slice of wholemeal bread or 1 tortilla
The idea is not to think about how many kilos with the Atkins diet, but the success of your body to get rid of accumulated fat and carbohydrates.
How to do the Atkins Diet plan step by step
Prepare for the diet: In this step, many changes must be made with respect to the way the person lives, the transition is the simplest but can generate anxiety.
Understand the methods: This diet is simple, but the complicated thing is to be able to analyze which are the measures that are taken to leave the food with carbohydrates and then to return them in following phases.
Identify advantages and disadvantages: Like all diets, you can benefit from this and not do it the right way, try to stay in touch with your doctor, so you will ask for advice on any changes.
Count the different carbohydrates in the diet.
Select the products of the Atkins diet and allowed foods with the ones that you take better.
Phases of the Atkins diet
This atkins diet plan has 4 different phases, which are:
Phase 1 “induction”:
Here you eat at least 20 grams of carbohydrates daily for 2 weeks, you must eat foods with a high fat index to supply the body with energy. Low-sugar vegetables are good for this phase. Eat a lot of protein
Phase 2 “Balance”:
In this phase, nuts, vegetables with a low carbohydrate index and fruit portions are introduced. In this way a new functioning of the metabolism begins.
Phase 3 “Precision adjustment”:
In this phase you must be very close to your dreamed weight, so by adding carbohydrates in your diet you can recover nutrients and speed up metabolism.
Phase 4 “Maintenance”:
In this phase is when the good carbohydrates are introduced to the diet, you can eat a good amount of good carbohydrates, that is, useful amounts for the body, avoiding a rebound effect that counteracts the previous process.The phase of the induction is ideal For the diet, when adding fruits and go straight to phase 2, the expected results are not obtained in some people, while in others yes. Some people decide to stay with the induction phase since it is good to start with the ketosis diet ( low carb diet).
This is one of the weekly menu examples that are carried out in this diet:
At breakfast: 1 or 2 eggs with vegetables fried in coconut oil.
At lunch: Unlimited portion of chicken salad and olive oil, accompanied with a cup of nuts
At dinner: Beef steak with vegetables
At breakfast: Portion of bacon and 1 or 2 eggs
At lunch: Grilled or grilled chicken with vegetables and some spices
At dinner: 1 Hamburger and cheese without bread, served with vegetables and a little butter
At breakfast: Tortilla with chopped vegetables, cook it with butter
At lunch: Unlimited portion of shrimp salad with olive oil to add flavor.
At dinner: Vegetables sautéed with meat.
At breakfast: 1 or 2 eggs with vegetables fried in coconut oil.
At lunch: Eat a bit of sautéing from the previous dinner or reinvent a mix
At dinner: Portion of cooked salmon with butter and sautéed vegetables.
Weekly menu of the Atkins diet
At breakfast: Bacon and 1 or 2 eggs
At lunch: unlimited portion of chicken salad cooked in olive oil and a cup of nines.
At dinner: meatballs with sautéed vegetables
At breakfast: Omelette with several vegetables in pieces, cook them in butter
At lunch: eat a bit of the meatballs from the previous dinner or create a different combination.
At dinner: Portion of pork chops with sautéed vegetables
At breakfast: Bacon and 1 or 2 eggs
At lunch: Pork chops from the night before or create a different combination
At dinner: Portion of grilled chicken wings, kitchen with sauce and sauteed vegetables
You must implement many different types of vegetables for the meals, in this way you will obtain the necessary nutrients for your health in this opportunity.
The pros and cons of the Atkins diet plan
These are some of the pros and cons of the diet:
atkins diet plan Men prefer this diet because they can eat quantities and different types of foods that are essential for them, like hamburgers and steaks, also regular menu items. People lose a lot of weight with this food plan, it is not strange that some People get rid of up to 89 pounds in several months when they make a balanced eating habit and exercise. Black chocolate can be eaten, this is always forbidden in most diets.
It does not give the necessary energy as carbohydrates, but it enters into ketosis, which causes an overload in the functioning of the kidneys. The investigations still do not decide on what are the long-term effects of the diet, but they have to do with the heart.The vital nutrients that some fruits, vegetables and vegetables, as well as whole grains, are lost; This causes a low index of vitamins, minerals and calcium in the body.
Results (Before and after)
Atkins diet before and after These results are one of the examples where you can notice the physical and constant change of a person who has made the diet in all its phases and has also changed his eating habits.
In this way, it is proven that the diet Atkins works for those people who are fully dedicated to make a weekly planning of their meals, exercises and objectively raise all their ideas.