Beginners Guide to Atkins Diet
If your summer goal is to lose that belly fat and carve your body symmetrically, then this popular low carb diet might be the deal-breaker for you.
It is a low carb diet plan famous for promoting weight loss. Primarily, the Atkins diet was introduced by Dr. Robert C. Atkins, a doctor who penned a best-selling book about it in 1972. Supporters of this diet plan say that, as long as you skip food items rich in carbohydrates, you will lose weight despite consuming as much protein and fat as you want. Several studies have demonstrated that low-carb diets are efficient for weight reduction and can contribute to numerous changes in health. Atkins Diet helps you to shed some weight by making a few tweaks in your dietary habits. It is also regarded as a healthy and lifelong approach by nutritionists. It helps to carve our body, boosting our energy, alleviating high blood pressure, and metabolic syndromes.
For effective weight management and wellbeing, the Atkins Diet’s primary nutritional emphasis is consuming the correct balance of carbs, protein, and fats. Obesity and associated medical conditions such as type 2 diabetes and cardiovascular problems are indeed the results of a conventional low-fat, high-carb diet, according to the Atkins Diet. You do not have to skip fatty pieces of beef or cut off excess fat, says the Atkins Diet. Controlling carbohydrates, instead, is what's crucial. It explicates that consuming too many carbohydrates leads to blood glucose disparities, joint pain, and heart conditions, specifically sugar, white flour, and other processed carbs. The Atkins Diet limits sugar consumption and promotes the consumption of protein and fat.
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Principle of Working:
Carbohydrate is a common name used to refer to various food items rich in sugar and starch. Carbohydrates are the primary source of energy for our bodies. While on Atkins, our body consumes little carbohydrates, due to which it hunts for other nutrients which might fill up the energy deficit created by the lack of carbohydrates. The body then turns to burn fat after about 48 hours and you lose weight! The amount of time required to shift gears might depend on the number of carbohydrates in the meal you had.
Phases of the Atkins Diet:
There are four known phases of the Atkins diet:
This phase is also called induction or starting phase. In this phase, almost twenty grams of carbohydrate is cut off from daily consumption. This is the strictest step or phase out of all four phases but this doesn’t mean you got to be starving. Items that contain loads of carbohydrates can be set aside for a moment, such as potatoes. In exchange, a lot of fresh vegetables and salads can be consumed. In the first step, beef, fish, cheese, and eggs all suit well. You should ideally pursue phase one for two weeks and then shift the gears to start the second phase.
It is also called the balancing phase because we add and subtract the number of carbs to find the exact ratio integral to promote weight loss. In this phase, we bring back the carbohydrates into your life slowly by consuming almost five grams each day. In the first week of phase two, you can roughly consume twenty-five grams of carbohydrates each day. Then start consuming thirty grams for the second week of phase two and keep on increasing unless you can’t lose any more amount of weight. Now, time to shift gears. Cut off almost five grams of carbohydrates from the amount that induced maximum weight loss and that's the perfect dosage of carbohydrates required by your body to lose weight. Keep following phase two unless you reach the weight set as a goal, for yourself.
It is also called the transition phase. Allow the transition from losing weight to remaining on weight by rising the number of carbohydrates you ingest per week by giving ten grams of carbs every week. This way, you will quickly discover how much carbs you will consume without going back every day to your previous intake. It is between a hundred to eighty grams of carbohydrates a day for most persons. Shift the gears and move to phase three, if you are aware of the amount or quantity of carbohydrates integral to maintain a specific weight.
In this phase, you turn into a superhero who can ingest as many healthy carbs as he wants and still not gain weight. However, only carbs! These superpowers are limited to the consumption of carbs only.
Hence, now we know the basics of the Atkins diet. We know how it works and how it functions but are we well informed about the health benefits associated with weight loss? Well, even stepping down from the overweight region to the obese region, could substantially reduce the chances of chronic diseases by five folds. Hence, the Atkins diet could be our knight in shining armor if we have the correct mindset and discipline to stay persistent.