This diet was developed by Dr. Atkins to prevent from diseases, maintain health and weight. Nowadays it is the most popular low carb diet in The United States of America and probably it is becoming more and more common in the rest of the world. It is based on the principle that people should reduce the carbohydrates in their diet as much as possible. Carbohydrates are burned first for energy by the organism. Therefore, by reducing them the organism will start burning fats which will result in weight lose. This diet includes four basic phases which its described as follows.
Atkins diet phase 1
This phase is called ‘Induction’ and takes place for two first weeks. The purpose here is to reduce carbohydrates up to 20 grams per day by recieving them basically from vegetables such as lettuce, brocoli or tomatoes. Bread, fruits, other vegetables (except mentioned before), grains and all the other daily products must be eliminated, except cheese, cream and butter. There are no exeptions to the rules in this phase as your weight is expected to start falling very quicly.
Atkins diet products to enjoy. Red meat, fish, shellfish, poultry, olive oil, sunflower or safflower and other vegetable oil, butter, eggs, mayonaise. You are also advised to drink about 8 ounces of any kind of water per day or you can choose either herbal tea or coffee which is out of caffeine.
Atkins diet products to eliminate. Fruits, bread, pasta, daily products, grains, vegetables, legume, nuts, seeds, chickpeas, kidney beans, yogurt and other products that contains sugar, caffeine (e.g. even alcohol drinks), proteine and carbohydrates.
The example of atkins diet meal plan:
| Atkins diet breakfast |
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| Atkins diet lunch |
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| Atkins diet dinner |
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| Atkins diet snacks |
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Atkins diet phase 2
During this phase you continue to loose your weight. Therefore, this phase is called ‘Ongoing Weight Lose’. You can intake vegetables – this phase is not so restricted. In the first week of this phase you introduce 20 grams more into your diet. You do the same with 30 grams of carbohydrates for one week more as well. After it you must start taking out 5 gramms of carbs from your food so you could continue losing your weight. You should continue this phase until the desired weight is reached.
At first weeks you should add vegetables to your daily products. For example, 6-8 stalks of shparagus, salad, one cup of califlower or one half of avocado. The next week you ought to add berries (strawberries, raspberries, blackberries, blueberries) and green vegetables, sunflower seeds, macadamia nuts.
The example of atkins diet products:
| Atkins diet breakfast |
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| Atkins diet lunch |
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| Atkins diet dinner |
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| Atkins diet snacks |
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Atkins diet phase 3
In this phase, known as ‘Pre-Maintenance’, you add 10 grams of carbohydrates more to your diet each week and start maintaning your regular new weight. The duration of this phase is two or three month. It depends how soon you will reach your desirable weight.
The example of atkins diet foods:
| Atkins diet breakfast |
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| Atkins diet lunch |
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| Atkins diet dinner |
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| Atkins diet snacks |
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Atkins diet phase 4
This is the final phase called ‘Lifetime Maitenance’. You continue adding all the other products to your diet. However, dieter should not forget about carbohydreates in order to have proper diet for the rest of his or her life. Usually people don’t consume more than 60 grams of carbohydrates per day to keep the desired weight regular. This phase lasts for the rest of your life if you conrol carbohydrates you consume. Otherwise, you will have to return to earlier stages.
The example of atkins diet meal plan:
| Atkins diet breakfast |
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| Atkins diet lunch |
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| Atkins diet dinner |
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| Atkins diet snacks |
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