Atkins diet promises removing fat by up to 15 pounds in first 2 weeks.
Atkins diet is a popular low-carb diet for weight loss, worked out by dr. Robert Atkins. The emergence of this diet in 1972 started a many year trend for using diets with minimal carb consumption. Today this diet is used by many people, who claim they lose weight fast without hunger.
Atkins diet reduces the consumption of carbohydrates and puts the accent on protein and fat. Dependant in which phase you are in, you should consume 0.7 oz to 3.5 oz of carbohydrates per day. That is very little in reference to the recommended 8 oz to 11 oz.
It’s good to know that this diet is not medical, but a commercial weight loss diet.
How does it function?
According to claims from supporters of the Atkins diet, getting fat and illnesses related to being overweight (heart disease and type 2 diabetes) are a result from food rich in carbohydrates. Over-consumption of carbs, especially sugar and white flour, increases insulin levels, leads to broken balance in blood sugar levels, and causes increase of weight and cardiovascular disease.
So the Atkins diet limits carbs and allows proteins and “good” fat.
This diet doesn’t require calorie counting or portion control. But if you decide to use the Atkins diet, you should know to use the system of net carbohydrates. That is carbohydrates which a given food contains, minus the ones in the herbal fibers.
Example: half a glass of raw broccoli contains 0.08 oz carbs and 0.04 oz of fiber which means it has 0.03 net carbs.
What does it involve?
Atkins diet includes 4 phases: introductory phase, phase in continuing of weight loss, phase of keeping body weight and phase of lifelong keeping body weight.
The introductory phase is the strictest in the diet. During this phase you should remove almost all carbs from your diet. It’s only allowed to consume 0.7 net ounces of carbs a day. It is recommended for Phase 1 to last 2 weeks. During this phase you lose the most pounds.
All types of meat are allowed (chicken, turkey, lamb, beef) and it’s best to consume the meat baked or boiled. Also you can eat all types of fish and seafood. In allowed foods eggs are included.
0.4 to 0.5 ounces from carbs you should consume, needs to come from vegetables. From veggies you can eat: green salad, cabbage, broccoli, cauliflower, tomatoes, peppers, onion, spinach, eggplant and asparagus.
Also allowed is consumption of various cheese, like goat, sheep, cow cheese, feta, mozzarella, cheddar, blue cheese, gauda. But intake of cheese should be limited to 4.2 oz. You can also consume olive oil, mayonnaise and butter.
All wheat plants and products such as bread, cookies and pasta are forbidden. Also you should not consume food that has added sugar.
From vegetables, you should keep off of potatoes, corn and also avoid beans. In this phase you should also remove fruit and dry fruit.
In the duration of Phase 1 you should drink 8 glasses of water a day, reduce coffee consumption to a minimum and totally remove drinking alcohol.
In this phase you can add to the list of allowed foods with more vegetable, fruit and dry fruit, seeds and fruit like strawberries, raspberries and blueberries.
You should be careful of how much carbs you consume, because during Phase 2 you should be losing pounds. Increase intake of carbs by 0.2 ounces per week.
Stay in this phase while you reach 10 pounds away from your desired weight.
During this phase, increase carbs intake by 0.4 ounces a week. It is critical to find how much is the maximum number of carbs you can consume without gaining weight.
In this phase, you should be acting on habits which you gained with the diet, without going back to the old way of life. Supporters of Atkins diet consider that a big number of people can intake 1.5 to 3.5 oz of carbs a day and keep their weight. If you exercise at least half an hour a day, you can increase carbohydrates in your diet.
Atkins diet should be used by people with no health problems.