Atkins diet It is a low carbohydrate diet, usually for those who want to lose weight a healthy diet recommended.
This diet claims that as long as you do not consume foods high in carbohydrates, you can lose weight by eating as much protein and fat as you want.
"Atkins Diet" In 1972, Dr. It was introduced by a doctor named Robert C. Atkins. Since that time, "dr atkins diet"It became popular all over the world and many more books have been written on the subject.
Since then, the diet has been thoroughly studied and has been noted to provide greater weight loss than low-fat diets and positive improvements in blood sugar, HDL (good cholesterol), triglycerides and other health indicators.
The main reason low-carb diets have an impact on weight loss; When people reduce their carbohydrate intake and consume more protein, their appetite decreases and they automatically consume fewer calories without having to make an effort.
What is the Atkins Diet?
Atkins diet Dr. Low carbohydrate diet created by Robert C. Atkins.
The doctor eliminated all sources of simple carbohydrates, or sugar, and allowed his patients to consume too much protein, healthy fat, and complex carbohydrates (vegetables and fruits).
This approach showed immediate results and evolved into a reliable doctor-recommended weight loss diet.
How to Make the Atkins Diet?
4 Stage Diet Plan
Atkins diet It is divided into 4 different stages:
Stage 1 (induction)
Less than 2 grams of carbohydrate should be consumed per day for 20 weeks. Eat a high-fat, high-protein meal with low-carb vegetables like leafy greens.
Stage 2 (balancing)
Slowly add more nuts, low-carb vegetables, and a small amount of fruit to your diet.
Stage 3 (fine tuning)
When you get too close to your target weight, add more carbs to your diet until weight loss slows.
Stage 4 (maintenance)
By aiming to maintain weight, you can eat as many healthy carbohydrates as your body can tolerate.
However, these steps are somewhat complex and may not be necessary. As long as you follow the meal plan below, you will lose weight. Some people skip the starter phase and choose to eat vegetables and fruits from the very beginning. This approach can also be very effective.
Some just prefer to stay in the induction phase indefinitely. This is another diet plan called the ketogenic diet.
Foods to avoid
Atkins dietYou should avoid these foods:
Candy: Soft drinks, juices, cake, candy, ice cream, etc.
legumes: Lentils, chickpeas, etc. (Induction only).
Foods You Can Eat
Atkins DietYou should consume these healthy foods first.
Meats: Beef, lamb, chicken, bacon and others.
Fatty fish and seafood: Salmon, trout, sardines, etc.
Egg: The healthiest ones are "walking chicken eggs" and "enriched with omega-3s".
Low-carb vegetables: Kale, spinach, broccoli, asparagus and others.
Whole milk: Butter, cheese, full-fat yogurt.
Nuts and seeds: Almonds, peanuts, walnuts, sunflower seeds etc.
Healthy oils: Extra virgin olive oil, coconut oil and avocado oil.
As long as you consume a protein source with vegetables, nuts and some healthy fats in your meals, you will lose weight.
After the induction phase, you can consume healthy carbohydrates
It is actually a very flexible diet. In just the 2-week induction phase, you need to minimize your healthy carbohydrate intake.
After the induction ends, you can gradually consume healthy grains and healthier carbohydrates such as high-carb vegetables, fruits, berries, potatoes, legumes, oats and rice.
But even if you reach your weight loss goals, you will need to eat low carbs for life. If you start eating the same old foods in the same amount as before, you will gain weight again. This is true for any weight loss diet.
Atkins dietThere are so many delicious foods you can eat in. These are foods like bacon, cream, cheese, and dark chocolate. Many of these are generally not preferred due to their high fat and calorie content.
However, when you eat a low-carb diet, fat becomes your body's preferred energy source and these foods become acceptable.
Drinks
Atkins dietSome acceptable drinks are as follows;
Water: As always, water should be your main drink.
Coffee: Coffee is high in antioxidants and very healthy.
Green tea: It's a very healthy drink.
Atkins Diet and Vegetarians
Atkins dietIt's possible to do ni vegetarian (and even vegan) but difficult. You can use soy-based foods for protein and eat lots of nuts and seeds.
Olive oil and coconut oil are excellent sources of plant-based fats. You can also consume eggs, cheese, butter, cream and other high-fat dairy products.
Atkins Diet Diet List
Here, two software is introduced to teach how to Atkins dietsample menu are available. Suitable for the induction phase, but you should add more carbohydrate vegetables and some fruits as you move into the other phases.
Atkins Diet List
Pazartesi
Breakfast: Eggs with vegetables prepared with olive oil
Lunch: Chicken salad with olive oil and a handful of nuts.
Dinner: Vegetables and meat.
Tuesday
Breakfast: Eggs with bacon.
Lunch: Those who stayed the night before.
Dinner: Cheeseburger with vegetable and butter.
Wednesday
Breakfast: Vegetable omelet in butter.
Lunch: Vegetable salad with olive oil.
Dinner: Fried meat with vegetables.
Thursday
Breakfast: Egg with vegetables prepared with olive oil.
Lunch: Leftovers from the previous dinner.
Dinner: Salmon with butter and vegetables.
Cuma
Breakfast: Eggs with bacon.
Lunch: Chicken salad with olive oil and a handful of nuts.
Dinner: Meatballs with vegetables.
Saturday
Breakfast: Vegetable omelet with butter.
Lunch: The leftovers from the previous night.
Dinner: Cutlets with vegetables.
Sunday
Breakfast: Bacon and eggs
Lunch: The leftovers from the previous night.
Dinner: Grilled chicken wings and vegetables.
Use different vegetables in your diet.
Healthy Low-Carb Snacks
Those on the Atkins diet He thinks that their appetite decreases during this period. They state that they feel fuller with 3 meals a day (sometimes only 2 meals).
However, if you get hungry between meals, you can choose the following healthy and low-carb snacks:
- The leftovers from the previous night.
- Boiled egg.
- A piece of cheese.
- A piece of meat.
- A handful of nuts.
- Yoghurt.
Strawberry and cream.
- Baby carrots (be careful during induction).
- Fruits (after induction).
Benefits of the Atkins Diet
- It lowers blood triglyceride levels.
- It speeds up the metabolism.
- It activates the oils.
- Improves memory and brain functions.
- Increases efficiency.
- It lowers LDL cholesterol.
- Helps build lean muscle mass.
- Improves sleep quality.
- Helps maintain weight loss.
- It is easy to apply.
Atkins diet harms
Those who lose weight with the Atkins diet;
- During the first two weeks, sugar and sugary foods are craved and may feel uneasy due to this.
- It can cause headaches.
- He may feel tired and weak.
- He may experience nausea.
Is the Atkins Diet Safe?
Yes, it is possible with Atkins diet is safe. And it helps you lose weight in just a few weeks. In 1972, dr. Since its creation by Atkins, it has gone through many tweaks that make the diet more heart-healthy.
The main factor disturbing scientists is the consumption of high amounts of animal fat from meat. So, if you fine-tune the diet and consume poultry or lean protein sources from animals, Atkins diet it is completely safe.
As a result;
If you are determined to follow this diet, Atkins diet bookGet it and get started as soon as possible. Atkins dietis a healthy and effective way to lose weight. You won't be disappointed.
