The Atkins diet is a diet low in carbohydrates, which is usually recommended to lose weight. Proponents of this diet claim that you can lose weight by eating more protein and fat, as long as you avoid foods high in carbohydrates. In the last 12 years, there have been more than 20 studies that have shown that a low carbohydrate diet is effective for losing weight (without counting calories), and can lead to several health benefits. The Atkins diet was created by Dr. Robert C. Atkins, who wrote in 1972 the best-selling book on this diet. Since then, this diet has been very famous all over the world and there are many more books about it.
The diet was considered unhealthy and was demonized by the health authorities of communication, mainly due to its high content of saturated fat. However, new studies have been able to show that saturated fat is harmless. Since then, the Atkins diet has been studied thoroughly and has been shown to help lose more weight than low-fat diets, it also causes improvements in blood sugar, HDL (good) cholesterol, triglycerides and other health markers. Although it is a high-fat diet, it does not raise LDL (the “bad”) cholesterol. The main reason that low-carb diets are effective for weight loss is that when people reduce carbohydrate intake and eat more protein, their appetite is reduced and they end up eating fewer calories without having to think about it.
The4 Phases of the Atkins Diet
The Atkins diet has 4 different phases:
- Phase 1 (induction): They take less than 20 grams of carbohydrates per day for 2 weeks. You eat foods high in fat, in protein, with low-crab vegetables, such as green leafy vegetables.
- Phase 2 (Balance): Nuts, low-crab vegetables and small amounts of fruit are slowly added to your diet.
- Phase 3 (Precision adjustment): When you are close to your ideal weight, you can add more carbohydrates to your diet until your weight loss slows down.
- Phase 4 (Maintenance): In this phase you can already eat as many good carbohydrates, as many as your body can tolerate without regaining weight.
Some people choose to skip the induction phase and include lots of fruits and vegetables from the start. This approach can work very well too. Other people prefer to stay permanently in the induction phase. This would be a low crab diet ( ketogenic diet ). Not all the videos I publish in posts, so if you do not want to miss any, you just have to press the red button
Food You must Avoid
Among the foods that you should avoid in the Atkins diet we have:
- Sugar: Soft drinks, fruit juices, cakes, sweets, ice cream, etc.
- Cereals: Wheat, spelled, rye, barley, rice.
- Vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil and others.
- Tran’s fats: Usually found in processed foods, you can recognize them by seeing the word “hydrogenated” in the list of ingredients.
- “Diet” or “low-fat” foods: They tend to be very high in sugar.
- Vegetables high in carbohydrates: carrots, turnips, etc. (only in induction).
- Fruits high in carbohydrates: The bananas , apples, oranges , pears, grapes (Only induction).
- Starches: Potatoes, sweet potatoes (Only in induction)
- Legumes: Lentils, beans, chickpeas, etc. (Only in induction).
Food you must Eat.
These foods should be the main ones of your diet:
- Meats: Beef, pork, lamb, chicken, bacon and others.
- Fish and seafood: Salmon, trout, sardines (never from fish farms)
- Eggs: Organic eggs are rich in Omega-3.
- Low crab vegetables: Kale, spinach, broccoli, asparagus and others.
- Dairy rich in fats: butter, cheese, cream and yogurt with fat.
- Nuts and seeds: Almonds, macadamine nuts, nuts, sunflower seeds, etc.
- Good fats: Extra virgin olive oil, coconut oil, avocado and avocado oil.
“As long as you base your diet around a diet rich in protein, good fats and vegetables and nuts, then you will lose weight”.
It’s that simple.
After the Induction Phase, You can add Slowly Good Carbohydrates.
Despite what you may have heard, the Atkins diet is quite flexible. Only during the two-week induction phase will you need to minimize the consumption of good carbohydrate sources. After the induction phase, you can slowly add good carbohydrates such as vegetables high in carbohydrates, fruits, berries, potatoes, legumes and good grains (oats and rice). However, the most likely is that you will have to remain moderately low carbohydrate during your lifetime, even if you achieve the goals you have set to lose weight. If you go back to eating the foods you ate before you started in the same amounts, then you will gain weight. This happens with any type of diet to lose weight. Related article: What is the Dukan Diet, is it Safe?
There are many rich foods that you can eat with this diet. This includes foods such as bacon, milk cream, cheese and dark chocolate. Many of these foods are considered high in fat and calories, however, when you are carrying out a low carbohydrate diet, your body uses mainly fat as an energy source, so these foods are acceptable.
What to Drink
- Water: As always, water is perfect as a drink.
- Coffee: Despite what you may have heard, coffee is rich in antioxidants and is actually quite healthy, I advise you to take it always green, since the one that is not can carry pesticides.
- Green Tea ( Matcha Tea ): Definitely a very healthy drink.
You can also drink alcohol in very small amounts. You can drink wines without added sugars, and avoid drinks rich in carbohydrates such as beer.
What Happens to Vegeterians?
You can do the Atkins diet if you’re a vegetarian, but it’s not easy. You can use foods with soy, which have protein and eat lots of nuts and seeds. Olive oil and coconut oil are excellent sources of vegetable fat. The lacto-ovo-vegetarians can also eat eggs, cheese, butter, cream and high-fat dairy.
Example Menu Atkins Diet for a Week
Let’s go with an example of a week’s menu of the Atkins diet. It is suitable for the induction phase, but you can add vegetables higher in carbohydrates and fruits in the other phases.
- Breakfast: Eggs and vegetables, fried with coconut oil.
- Food: Chicken salad with olive oil, and a handful of nuts
- Dinner: Steak with vegetables.
- Breakfast: Bacon and eggs
- Food: Leftover chicken and vegetables from the previous night.
- Dinner: Hamburger with cheese (without bread), with vegetables and butter
- Breakfast: Tortilla with vegetables, cooked with butter
- Food: Shrimp salad with a little olive oil.
- Dinner: Vegetables with meat.
- Breakfast: Eggs and vegetables, cooked with coconut oil.
- Food : Remains of sautéed dinner last night
- Dinner: Salmon with butter and vegetables.
- Breakfast: Bacon and eggs
- Food: Chicken salad with olive oil and a handful of nines.
- Dinner: Meatballs with vegetables
- Breakfast: Tortilla with several vegetables, cooked with butter
- Food: Meatballs left over from the previous night
- Dinner: Pork chops with vegetables
- Breakfast: Bacon and eggs
- Food: Leftover pork ribs from the previous night
- Dinners: Grilled chicken wings, with a little sauce and vegetables
It is important to make sure that you are going to include a variety of different vegetables in your meals, so you will enjoy the benefits of each type.
Low Healthy Snacks in Carbohydrates
Most people who make this diet feel that their appetite goes down. These people tend to feel more satiated with 3 meals a day (sometimes only 2). However, if you’re hungry between meals, you can enjoy these healthy snacks:
- The left overs
- One hard egg or two
- A piece of cheese
- A piece of meat
- A handful of nuts
- Greek yogurt
- Berries and whipped cream
- Carrots (care during the induction phase).
- Fruits (after induction)
How to Follow this Diet When You Come Out of Home
It is very easy to follow the Atkins diet when you eat away from home.
- Choose more vegetables instead of bread, potatoes or rice.
- Order a meal based on fatty meat or fatty fish
- You can choose a little sauce, butter or olive oil with your food.
List of Purchase to Make Diet Atkins
A good rule is to always buy at the supermarket’s perimeter. This area is where the whole food is usually. I recommend you choose organic foods, never processed.
- Meats: Beef, chicken, lamb, pork, bacon
- Fatty fish: Salmon, trout, etc.
- Shrimp and seafood
- Dairy products : Greek yogurt, cream, butter and cheese
- Vegetables: Spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onions, etc.
- Berries: Blueberries, strawberries, etc.
- Nuts: Almonds, macadamia nuts, nuts, hazelnuts, etc.
- Seeds: Sunflower seeds, pumpkin seeds, etc.
- Fruits: apples , pears , oranges
- Coconut oil
- Extra virgin olive oil
- Dark chocolate
- Condiments: Sea salt, pepper, turmeric, cinnamon, garlic, parsley, etc.
I recommend that you clean the pantry of all foods and ingredients that are unhealthy. This includes ice cream, soft drinks, breakfast cereals, breads, juices, and sugar and wheat flour.