Atkins weight loss method

Atkins weight loss method

With the method of weight loss following the Atkins diet (also known as the low-carb diet), you can completely indulge your eating preferences with attractive, fatty, sweet, and greasy dishes. … but still possessing a slim figure.

Nowadays, everyone wants to have a slim and perfect body. However, not everyone can restrain their "eating soul" before fried, greasy, and delicious sweets. Strict diets are difficult for you to stick to until the end, so your weight keeps increasing, making you more and more depressed.

Hello Bacsi will introduce you to a scientific and absolutely safe diet, you can still eat fatty foods without worrying about gaining weight. That is the Atkins diet, also known as the Low Carb diet.

What is the Low Carb Atkins Diet

Low Carbs - Atkins Diet is a diet based on the mechanism of action of the Low Carb weight loss method. However, Low Carbs Atkins only allows starch to be eaten in very little conditions. This mode is considered to be quite comfortable and close to the European diet, especially the American menu.

Besides, Atkins Diet is a long-term Low Carb diet (reducing the amount of starch absorbed into the body) to get a weight loss and maintain weight regimen. Atkins recommends eating foods rich in protein, fat, low-starch vegetables, limiting or completely cutting out simple carbohydrates such as sugar and flour. In short, you can eat foods that are high in protein, high in fat, and low in carbs.

1. Goals of the Atkins Diet

Each method of eating is geared towards a different goal. The purpose of the Atkins diet is to significantly reduce the amount of carbohydrates absorbed into the body, helping your body burn maximum fat.

Detail:

- Lose weight as desired.

- Maintain lost weight.

- Achieve good health.

- Prevention of diseases.

2. How the Atkins diet works

How the Atkins diet works

Instead of carbs, the Atkins Diet targets proteins, vegetables, and healthy fats using an Atkins Food Guide Pyramid to help explain the method. Atkins.

At the top of the pyramid are foods you can eat a little bit about – but only if you have successfully lost weight. These include all grains such as: Barley, oats, rice, etc.

The foods that are not in the pyramid are the “white” foods – the ones you should avoid. These include: White sugar, white rice, white bread, white potatoes, white flour pasta, etc.

You don't need to count calories for the Atkins diet when you feel the portion size is reasonable. The only thing you should calculate is the amount of carbohydrates. In particular, you need to calculate Net Carbs – total carbohydrates minus fiber.

Atkins weight loss process

According to Dr. Atkins, carbohydrates cause blood sugar spikes, causing the body to store fat. By significantly reducing your daily carbohydrate intake, your body is forced to burn stored fat and regulate blood sugar levels.

Basically, the Low Carb Atkins diet has 4 certain stages to help track progress and update the diet to be as appropriate and effective as possible.

Stage 1: Get used to – Limit Carbs

Any weight loss diet takes time to get used to and integrate with the body. In the first stage, you need to let your body get used to the amount of food you will eat each day.

This is the most difficult phase of this diet. The goal of phase 1 is to accelerate the burning of body fat. You will lose the most weight at this stage.

You need to avoid all: Fruits, breads, cereals, starchy vegetables, dairy products (except cheese and butter), alcohol
You should only eat 20 grams of Carbs instead of the recommended 300 grams of carbohydrates per day.

Pay attention to your body and remember that these symptoms will pass. The goal is for the body to depend primarily on fat for energy. Performers will gain most weight during this period, remember to apply over a period of at least 2 weeks.

Phase 2: Continue to lose weight – Slightly increase the amount of carbs you eat each day

Dieters can add some vegetables, nuts and seeds to their diet to increase their carb intake slightly but still lose weight. This is the longest phase of the Atkins diet. You continue to eat this maintenance phase 2 until 4.5kg more to reach your initial weight goal.

You will slowly add some carbohydrate-rich foods back into the menu such as berries, nuts, etc.

Focus on continued weight loss and now eat with a carb limit of between 25g and 45g per day. The goal is to get carbohydrates to re-appear in the diet in order to maintain weight.

Stage 3: “Maintenance Money”

Before maintaining the Atkins diet, your weight loss should slow down and be prepared to stick to the diet.

This is the phase that allows you to add 10g of carbohydrates to your weekly diet, which includes whole grains and vegetables. If the weight is not lost anymore, you continue to cut the carb intake just enough to make the weight loss more stable.

Keep pulling carbs back into the diet with the main goals for dieters being: lose at least 4.5kg, test your patience on forbidden foods and maintain previous weight loss. Once you've maintained your target weight for 1 month, be ready to move on to phase 4.

Stage 4: Maintain a fixed carb intake

This is the period of maintaining a healthy lifestyle with carb intake ranging from 45-100g per day.

Once you have reached your ideal weight, you must continue a diet that mainly cuts carbohydrates (75+ grams of Real Carbs per day) for the rest of your life. By now, you already know how much carbohydrates you can eat to maintain your weight.

However, you should consult your doctor before starting any weight loss program, especially if you have certain health problems or are taking other medications.

What to eat and what not to eat while following the Atkins diet

What to eat and what not to eat while following the Atkins diet

Here is a list of the foods you should eat while following the Atkins diet:

- Butter because butter contains healthy fats.

- Meats include beef, pork, bacon.

- Fatty fish and seafood.

- Egg.

- Low-starch vegetables such as kale, broccoli, asparagus.

- Fatty dairy products.

- Nuts and seeds.

Healthy fats like extra virgin olive oil, coconut oil, avocado oil.

- Beverages such as water, coffee and green tea.

In addition, you can refer to the suggested menu for a day as follows:

- Breakfast: Cheese omelette with low-starch vegetables.

- Lunch: Chicken salad and nuts.

- Dinner: Meatballs and vegetables.

- Snacks can be boiled eggs, Greek yogurt or nuts.

Besides, there are also foods you should not eat such as:

- Sugar is found in soft drinks, cakes and candies.

- Grains including wheat, rice..

- Diet foods or low-fat foods, as they may contain high levels of sugar.

- Legumes: beans, lentils, green beans.

Some notes when losing weight according to the Atkins diet

If you do it consistently and follow the principles of the Atkins diet, you will get the results you want. However, you also need to consider the negative effects of weight loss diets in general such as:

- Bad breath.

- Insomnia.

- Dizziness (because of not eating enough).

- People in a state of lethargy and fatigue.

The Atkins diet encourages you to eat foods rich in protein. However, foods high in protein can also be high in fat. If there is too much fat in the body, it will increase bad cholesterol (LDL cholesterol) affecting health.

1. Benefits and risks of the Atkins regimen

Like all diets, the Atkins diet can provide you with health benefits. However, there may also be some risks associated with these methods. You can consider the following benefits and risks:

Benefit:

- Losing weight.

- Improves heart health.

- Improve cholesterol levels.

Risk:

- Headache.

- Dizzy.

- Weakness.

- Tired.

- Constipation.

- Pain or weakness in the calves and legs, especially when sleeping at night.

These manifestations may seem serious, but are mainly due to the elimination of starch and lack of fiber, and the body will quickly maintain the balance. During this transition, try taking a fiber supplement to relieve constipation and vitamin B12 to ease fatigue.

2. Calculating carbs in the Atkins diet

The Atkins diet focuses not only on total daily carbs, but also on daily net carbs. Learn how to calculate net carbs by subtracting the amount of dietary fiber and sugar from the total carbs.

- Find the total amount of starch in the food on the nutrition label on the outside of the package.

- Find the amount of fiber in food.

- Subtract the amount of fiber from total carbs.

- Find the diet path. Dietary sugar doesn't adversely affect your net carbs.

- Use the guide to calculate the amount of starch to make it easier to calculate.

The Atkins diet will help you get a quick and scientific weight loss menu, however, before deciding to follow any diet, you should consult your doctor to find out. Is your current health condition suitable for such a diet.

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Hopefully, through the above article, you have understood better 12 culprits that make you have a bread waist and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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