Lose weight with the 4-step Atkins diet! What is the Atkins diet? Atkins diet plan, foods and benefits… Here is the Atkins diet menu! Dr. Robert Atkins, a cardiologist interested in the health benefits of low-carb diets, created the Atkins Diet in the 1960s. The Atkins diet is based on a low-carb lifestyle that provides fast, effective and balanced weight management. Gradual carbohydrate intake limits blood sugar and insulin spikes, leading to hunger and weight gain as a result of overeating.
Lose weight with the 4-step Atkins diet! What is the Atkins diet? Atkins diet plan, foods and benefits… Lose weight with atkins diet! Here is the Atkins diet menu!
Aim; is to direct the body to use an alternative fuel, namely fat stores, with limited carbohydrate consumption. In addition to limiting total carbs, it also limits the carbs you get in a single meal. For example, for Atkins 100, at least 12-15 grams of essential vegetables, approximately 110-170 g of protein 3 times a day, 2-4 servings of added fat, the remaining 85 grams of legumes, nuts and seeds, and the high-carb portion of fruits and vegetables and whole grains. income.
The Atkins diet specifically aims to avoid blood sugar imbalances, weight gain, and cardiovascular disease by limiting sugar, white flour, and other refined carbohydrates.
Dr. Who is Robert Atkins?
Born on October 17, 1930 in America, Dr. Robert Atkins died on April 17, 2003. The specialist, whose main area of expertise is cardiology, is known for his Atkins diet. Robert Atkins’ special diet aims at healthy and controlled weight loss by reducing carbohydrate consumption. The Atkins diet includes diet lists based on protein and saturated fats. Robert Atkins announced his health program to the world with his book “Atkins’ Diet Revolution” describing his new diet program, and then published 16 more books in series.
What is the Atkins diet?
What is the Atkins diet? Low-carb diet benefits and low carb diet risks. It is in the form of a health program produced and prepared by Robert Atkins with practical examples. Because the Atkins diet requires not only nutrition, but also the way of life. The most general and most important feature of the diet is the need to reduce the consumption of carbohydrates, namely sugar. The diet program, which is adorned with healthy and saturated fats, protein and fibrous vegetables, ensures a healthy weight loss. Protein-based nutrition will keep you full for longer, so healthy proteins are at the heart of the Atkins diet.
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How is the Atkins diet done?
The Atkins diet basically consists of 4 stages. These 4 stages can be applied at the same time, or they can be applied individually according to the person’s standard of living. But in both cases, the Atkins Diet program requires eating at least 2 and maximum 3 meals a day and consuming small snacks in between. In both applications, at least liter of water consumption per day is required.
Attention should be paid to the amount of carbohydrates in each of the program phases of the Atkins diet. As the number of stages increases, the amount of carbohydrates that can be consumed also increases.
The Atkins diet involves restricting carbohydrates and eating more protein and fat. However, it is not a high protein diet. It does not need calorie calculation and portion control. But you need to keep track of carbohydrates.
It uses the net carbs system. From the total carbohydrates in an item, the fiber content of that item is subtracted. For example; The total carbohydrate in half a cup of raw broccoli has 2.3 grams and 1.3 grams of fiber, so the net carb value is 1 gram.
that exercise is not vital for weight loss; says it can help with weight control or other health benefits.
You can start with the first 3 stages of the 4-stage Atkins Diet, depending on your weight loss goal:
Stage 1 – Induction:
Almost all carbohydrates are excluded from the diet. Only 20 grams of net carbohydrates are consumed. The main source is vegetables. Instead of 45-65% of the daily calorie requirement coming from carbohydrates, the energy from this group is kept around 10%.
12-15 grams of net carbs per day come from the so-called essential vegetables asparagus, broccoli, celery, cucumber, bell peppers and green beans.
You should eat protein sources such as fish, shellfish, poultry, meat, eggs, cheese at every meal. While you don’t need your fat restriction, you can’t consume most fruits, sugary baked goods, breads, pastas, cereals, nuts, and alcohol. You need to drink 8 glasses of water daily. According to weight loss, you should stay in this phase for at least 2 weeks.
Stage 2 – Balancing:
You’ll still get 12-15 g of net carbs from basic vegetables. As you continue to lose weight, you can gradually add some carbohydrate-rich foods (more vegetables, berries such as strawberries, blackberries, nuts and seeds). You stay in this phase until you reach your target weight of almost 4.5 kg.
Stage 3 – Pre-protection:
You continue to increase the variety of food. You can add fruits, starchy vegetables and whole grains. It is possible to add up to 10 g of carbohydrates to your diet each week; If you have stopped losing weight, you should stop adding. You stay in this phase until you reach the target weight.
Stage 4 – Lifetime protection:
After you reach your target weight, you continue to eat like this for the rest of your life.
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Foods to avoid
- Sugar: sodas, juices, cakes, candies, ice cream, etc.
- Grains: wheat, rye, barley, rice
- Vegetable oils: soybean oil, corn oil, cottonseed oil, canola oil
- Trans fats
- “Diet and low-fat foods” (they often contain high sugar)
- High-carb vegetables (induction period only): such as carrots, turnips
- High-carb fruits (induction period only): bananas, apples, oranges, pears, grapes
- Starches (induction period only): potatoes, sweet potatoes
- Legumes (induction period only): lentils, beans, chickpeas, etc.
Foods that can be consumed
- Meats: beef, lamb, chicken, fatty fish (such as salmon, sardines), eggs
- Low-carb vegetables: like spinach, asparagus, broccoli
- Whole milk and dairy products: butter, cheese, cream…
- Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
- Healthy fats: extra virgin olive oil, coconut oil, avocado
- Beverages: water, coffee, green tea, alcohol (preferably a small amount and unsweetened dry wine)
How much weight can be lost with the Atkins Diet?
The Atkins Diet says you can lose 6.8kg in the first 2 weeks of Phase 1, but acknowledges that there are no typical results. Initial weight loss comes from water. According to the Atkins Diet, if you don’t consume more carbohydrates than your body can tolerate, you will continue to lose weight in Phases 2 and 3.
As a result of long-term research, low-carb diets such as the Atkins Diet are no more effective for weight loss than standard weight loss diets.
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What are the distinguishing features of the Atkins Diet?
It is shaped by the notion that the typical low-fat and high-carb American diet leads to obesity and obesity-related health problems such as type 2 diabetes and heart disease.
Unlike diets that restrict fat for weight loss, instead of removing excess fat from meat or cutting high fat consumption, the important point is to control carbohydrates. It contains the idea that this carbohydrate approach will burn fat stores without starvation, regulate blood sugar and help achieve optimal health.
Like many diets, it continues to improve: It recommends eating more high-fiber vegetables, such as a vegetarian or vegan diet. However, it does take into account fewer carbohydrates and higher protein intakes.
According to some studies, in this type of diet, fewer calories are taken from low-carbohydrate diets and weight loss is achieved accordingly. Limiting food types and eating less protein-fat diets keep you fuller and contribute to weight loss.
Who Can Follow the Atkins Diet?
Initially, symptoms such as headache, constipation, and exhaustion may occur due to severe carbohydrate cut-off. It can cause nutritional deficiencies and restricted fiber intake. In addition, ketosis side effects can be seen.
Not suitable for those who use diuretics, insulin or oral antidiabetics, those with kidney disease, pregnant or breastfeeding women.
Considering the way the diet is applied, it should not be started without the control of a doctor and dietitian.
Sample Atkins Diet
Breakfast:
- Black coffee
- Sauteed Onion and Cheddar Cheese Omelet
Noon:
- Unsweetened herbal tea
- Salad with chicken and avocado dressing
Snack:
- Full-fat yogurt
Evening:
- Salmon
- Arugula salad with olive oil and cherry tomatoes
- Mineral water
