Atkins Nutritional Approach (Atkins Diet Plan)
Principle of the Atkins diet
Atkins Diet is a low-carbohydrate, high protein diet. Dr. It is based on the belief that it is not not excess calories that are responsible for obesity, but processed carbohydrates and insulin. Initially, your carbohydrate intake is limited to 20 grams daily to cause rapid weight loss and switching over to fat metabolism. As you approach your goal, you’ll slowly add back healthy carbohydrates to continue to promote weight loss and continue this healthy lifestyle.
Atkins Diet restricts refined carbohydrates (which make up over 50% of most people’s diets), refined carbohydrates include high-sugar foods, breads, pasta, cereal, and starchy vegetables. The idea is to make the body quickly burn up the carbs and begin to burn the other proteins and food that we digest.
Atkins diet is Suitable for
- Meat lovers and Sugar addicts.
- Individuals who search for a low carbohydrate meal plan that is still high in fiber.
- Individuals who are tired of counting calories and prefer to eat until they are satisfied.
Atkins diet is Not suitable for
- Vegetarians or those who do not like a lot of protein-rich foods.
- Patients with certain medical conditions or are on certain medications, like diuretics.
Atkins diet Foods
- Foods that are allowed include Beef, chicken, pork, cheese, veal, bacon, and fish.
- Foods that are not allowed include Pasta, Starchy Vegetables, Cakes/Cookies.
Advantages of the Atkins Diet Plan
- With restricting carbohydrates, you will start to burn fat for energy. This offers a lifetime of body fat burning, which is the goal of most people trying to lose weight.
- You won’t feel hungry in between meals: The biggest battle that most people have with other weight loss plans is the constant obsession with food.
- By restricting the carbs, you’ll maintain a more stable blood sugar level throughout the day.
Side effects of the Atkins Diet Plan
- Initially you may experience constipation, fatigue and/or headaches. These symptoms generally go away within 4-5 days, but if your symptoms persist call your doctor.
- The most controversial issue with Atkins is that it is high-fat diet. Most government health agencies recommend no more than 30% fat in our diet – yet with Atkins you can easily consume more fat than this.
- An other issue is: how healthy the process of Ketosis is. In the short term it may have the desired effect – but in the long term? Some suggest that certain organs may be overworked to sustain the process of Ketosis.
Phases of the Atkins Diet Plan:
- Phase 1 (induction phase): this phase lasts for 14 days. Carbohydrate intake is restricted to below 20 grams a day to trigger ketosis. Weight loss during this phase is usually dramatic.
- Phase 2 (Ongoing Weight Loss): carbohydrates are slowly added, in the form of nutrient-dense and fibre-rich foods. Carbohydrate intake is increased to 25 grams daily for the first week, then 30 grams daily the next week and so on until your weight loss stops. T
- Phase 3 ((Pre-Maintenance): carbohydrates are increased in 10-gram increments each week so long as very gradual weight loss is maintained to make the transition from weight loss to weight maintenance.
- Phase 4 (Maintenance): This phase lasts for life to remain healthy and avoid gaining weight.
Sample of Atkins Diet plan (1245 calories):
Fried egg and bacon. Plus a cup of decaff coffee with single cream.
- Lunch: Chicken breast topped with melted mozzarella and 170g mixed lettuce leaves tossed with olive oil.
8oz pan-fried rump steak served with 80g spinach topped with soured cream.
2 slices ham.