Atkins: Low Carb Diet Program and Weight Loss Plan

The Atkins Diet is assumed by many as the typical low-carb diet program. although he wasn’t the creator, Robert C. Atkins, M.D. is often referred to as the “Father of Modern Low-Carb Diets” due to his books that propagated the diet. The crux of the Atkins program is a diet of lesser carbohydrate intake to address
what Atkins believed to be the core causes of being overweight and secondly, mechanisms to modify the diet to the individual.
What is the Atkins Diet?
Atkins diet plan is focused on restricting what’s known as net carbs (including those in veggies) and emphasize eating protein and healthy kinds of fat. Selected carbs are added back to your diet as you start marching towards your weight-loss goal. Atkins describes net carbs as grams of carbs minus grams of fiber and grams of sugar alcohols. The major difference between the different phases of the two Atkins programs is that in Atkins 20, your primary, “induction” phase limits you to 20 grams of net carbohydrates, while in Atkins 40, your first, induction phase limits you to 40 g of net carbohydrates, which gives you a bit more flexibility in the foods you can eat in the beginning (including, for example, select fruits), the Atkins website notes. In Atkins 20, you can add net carbs again in your diet with 5 g increments (20, 25, 30, and so on), while in Atkins 40, you add net carbs back to your diet in 10 g uplift

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Various Phases of the Atkins Diet
The Atkins diet is allocated into four different phases:

The Atkins diet is allocated into four different phases:
1. Atkins Phase 1 (Induction) – Less than 20 grams of carbs per day for two weeks. Eat high-fat, high-protein, with low-carb vegetables such as leafy greens. This is an amazing way to start the weight loss.
2. Atkins Phase 2 (Balancing) – Gradually add more nuts, low-carb vegetables and little amounts of fruit back to your diet.
3. Atkins Phase 3 (Fine-tuning) – When you are quite close to your goal weight, add some more carbs to your diet until weight loss cools down.
4. Atkins Phase 4 (Maintenance) – Here you have the freedom to eat as many healthy carbs as your body can tolerate without gaining weight again.
However, these phases are a tad complicated and may not be absolute. You should be able to put off weight and keep it off as long as you have a meal plan below. Some people decide to skip the induction phase altogether and add plenty of vegetables and fruit from the start. This approach can prove to be very effective as well. Others prefer to just stay in the first phase indefinitely. This is also termed as a very low-carb Ketogenic diet (Keto).

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What to Eat on the Atkins Diet?
It is not quite certain that which food is most accurate in the Atkins diet, partly because there is a lot of variation between different countries. The diet observed by most studies is high in healthy plant foods and relatively less in animal foods. However, eating fish and seafood is suggested at least twice a week. The Mediterranean lifestyle also includes regular physical activity, sharing meals with others and enjoying life. One must base your diet on these healthy, unprocessed Mediterranean foods.

1. Vegetables – Tomatoes, Kale, Broccoli, Spinach, Cauliflower, Onions, Carrots, Brussels Sprouts, Cucumbers, etc.
2.  Fruits – Bananas, Oranges, Pears, Apples, Strawberries, Dates, Figs, Melons, Peaches, Grapes, etc.
3.  Seeds and Nuts – Walnuts, Almonds, Hazelnuts, Cashews, Sunflower Seeds, Macadamia Nuts
4. Legumes – Peas, Lentils, Peanuts, Beans, Chickpeas, Pulses, etc.
5. Tubers – Potatoes and Sweet Potatoes, Yams, Turnips, etc.
6. Whole Grains – Brown Rice, Rye, Whole Oats, Corn, Buckwheat, Barley, Whole Wheat, Wholegrain Bread, and Pasta.
7. Fish and Seafood – Trout, Tuna, Mackerel, Shrimp, Salmon, Sardines, Oysters, Clams, Crab, Mussels, etc.
8.  Poultry – Duck, Turkey, Chicken, etc.
9. Eggs – Quail and Duck Eggs, Chicken, etc.
10. Dairy Products – Greek Yogurt, Cheese, Yogurt, etc.
11. Herbs and Spices – Mint, Rosemary, Garlic, Basil, Sage, Cinnamon, Pepper, Nutmeg, etc.
12. Healthy Fats – Olives, Avocados and Avocado Oil and Extra Virgin Olive Oil.

Whole and single-ingredient foods are the keys to a healthy body.

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Foods to Avoid

The total amount of carbohydrate intake is calculated, without much regard to what its source is. Some development of the philosophy is acknowledged in the book “Atkins for Life” where Atkins first discusses lower-glycemic carbs. Still, refined grains and added sugars are pretty much off the list for the rest of our life, which is the rule with low carb diets.
Conclusion

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The Atkins Diet is simply a low-carb diet program that encourages weight loss but also has a lifestyle component for those not willing to lose weight. As it is quite popular, many people are aware of the diet but need better perception into the science behind the diet and how it functions. Because a part of the program is customized there is an element of the program that is a wait-and-see condition given that it’s different for each person.