Atkins diet is a diet system invented by Robert Atkins in 1972. It relies on making fat is the main energy source of the body instead of carbohydrates, which makes the body in a constant state of fat burning. The body’s daily calories are consumed mainly by protein and fat.
In this article, we will learn about the Atkins diet in detail through its stages, the foods it is allowed to eat and the side effects of Atkins diet.
What is the Atkins diet?
It is known that the body’s large nutrients are protein, carbohydrates and fats. The body relies on carbohydrates as an energy source. The surplus is diverted from the body’s need for fat to be used when needed. But in the Atkins diet, carbohydrates are reduced especially in the early stages of the Atkins diet of the least degree.
This leads to lower blood sugar level and lower levels of insulin, which forces the body to rely on fat as a source of energy, including fat stored in the body in a process called ketosis.
The Atkins diet is influenced by carbohydrates that affect blood sugar, ie dietary fibre is subtracted from the value of carbohydrates. For example, if you eat a piece of bread containing 15 grams of carbohydrates, including 5 grams of dietary fiber, it is calculated in the diet of Atkins 10 grams of carbohydrates only, as the dietary fiber is difficult to digest and does not affect the level of blood sugar, but recommended because it facilitates Digestion Process.
Stages of the Atkins diet
The Atkins diet consists of 4 stages, which are moved differently from person to person. Depending on the goals of each person and his weight and how satisfied his stage and readiness to enter the next stage. Each stage has more choices and facilities than its predecessor.
First stage: Introduction
The main goal of this phase is to transform the main energy source of the body from carbohydrates to fat and start losing weight.
To get the body converted to fat as a source of energy, 20 grams of carbohydrates are consumed as a maximum daily at this stage of Atkins diet, and are obtained mainly from non-starchy vegetables because they contain a large proportion of the fibre, vitamins and minerals needed by the body more at Follow a diet. Stay at this stage for at least two weeks and can be increased according to the different needs of people.
The food allowed at this stage.
The egg is one of the main foods allowed at this stage and is one of the best choices for breakfast.
The various non-starchy vegetables are characterized by low carbohydrate content as well as containing dietary fibre, vitamins and minerals such as cucumbers, tomatoes, lettuce, broccoli, onions, spinach.
Fish and seafood.
Salmon, sardines, cod, tuna, shellfish, mussel, shrimp.
Chicken, turkey, quail, duck, goose, ostrich.
Beef, Mutton, Mutton, Meat of durum, Meat of bird.
Iced cheese is characterized by its low carbohydrate content such as blue cheese, Vita, cheddar, mott-ISR Ella, parmesan.
Oils and fats.
Butter, cream, Olive oil, Mayonnaise, Sesame oil, Vegetable oil. You should not heat the oil and you can only use it as an addition to salads and sauteed vegetables.
Drink water, at least 8 glasses per day. Tea and coffee with or without caffeine allow a cup or two a day as desired.
What are you doing at this stage?
At this stage, you should eat 3 large meals or 4-5 meals smaller than the period between meals and 6 hours in the case of vigilance.
Each meal contains protein and fat and does not exceed 20 grams of carbohydrates a day, to be a basic vegetable.
Drink at least 8 glasses of water per day (240 ml)
We recommend taking dietary supplements at a daily tablet rate.
When is the next phase going?
If you are 6.5 to 7 kg of your desired weight, you can move on to the next stage and enjoy more choices while still losing weight. If you are still 12-15 kg from your weight, we recommend staying longer at this stage.
Stage II: Continuous weight loss.
At this stage of Atkins diet increases the proportion of carbohydrates daily every week at a rate of 5 grams. We start with 25 grams daily, with 12-15 grams of vegetables. The body’s tolerance to increasing carbohydrates is tested. If weight loss stops, stop carbohydrates or reduce it again.
At this stage of the Atkins diet, take the same foods and beverages in the previous stage and be careful to follow the same instructions above but the difference is the possibility of other options to increase the proportion of carbohydrates daily.
Additional Allowed Foods.
You can eat some types of fruits that contain a few carbohydrates such as:
A good understanding of this stage will help move to the next stages and transform this system from a simple diet to a continuous diet.
When to move on to the next stage?
If you are 4.5-5 kg from your ideal weight, you can move on to the third stage of Atkins diet.
Phase III: Pre-installation.
At this stage, The person increases the daily carbohydrate content by 10 grams per week. We start with an increase of 10 grams from the last rate reached in the second stage. For example, if you finish the second phase and you eat 45 grams of carbohydrates a day, this phase begins to eat 55 grams of carbohydrates a day. This percentage is 10 grams per week. Like Phase 2, you should monitor your body’s carbohydrate tolerance and stop increasing or decreasing it if you lose weight.
At this stage, you must take the same foods and beverages in the previous stages and must follow the same instructions. But the difference is the possibility of getting other options to increase the proportion of carbohydrates daily.
Additional Allowed Foods.
Vegetables rich in starches such as carrots, potatoes, sweet potatoes.
Legumes such as lentils, beans, chick peas, beans.
Cereals such as oats, brown rice.
You can eat some sugary fruits such as apples, bananas, mangoes, peaches and grapes.
At this stage, we identify a number of carbohydrates that are appropriate for you. After experimenting, especially with new foods in the allowed list, you can know which one is right for you and which one does not suit you.
When can I move on to the next stage?
If you have reached the desired weight and have remained steadfast for about a month, you are now ready for the fourth and final stage.
Stage IV: Installation.
At this stage, the Atkins diet transforms into a lifestyle. A secret is a number of carbohydrates suitable for you that we identify in the previous stage. As long as you maintain the desired weight or within 2-2.5 kg of it, the system works well. In the case of weight gain more, you must adjust a number of carbohydrates again to reach the desired weight.
Celebrities use the Atkins diet.
The Atkins diet is one of the most famous and effective diets that many celebrities use to reduce their weight effectively. Among the most popular people who used the system of Atkins:
Kim Kardashian, American fashion model.
Renee Zellweger, American actress.
Sharon Osborne, the British broadcaster.
Courtney Thorne Smith, American actress.