Low carb diet has been increasingly becoming popular since the 1970’s and is considered to be one of the most effective ways to lose weight. The proponents of this diet initially claimed that one can lose weight by avoiding high carbohydrate foods while eating as much fats and protein as you want. This diet regimen has been given the name the Atkins Diet in honor of Dr. Robert C. Atkins who initially promoted the diet plan through his best-selling book in 1972. Over 20 studies have been made in the past 12 years which all concluded that indeed low-carb diets are effective for weight loss even without calorie counting. It also showed that this can lead to different improvements in one’s health.
Since these studies, the diet had been socially accepted and adopted all over the world and many more books were written about it.
The Atkins Diet 4-Phase Plan
In order to know more about the Atkins diet, you should be familiar with its 4 phases.
PHASE 1: INDUCTION
For the first two weeks, you are to eat less than 20 grams of carbs per day. You are also to eat high-fat and high-protein food together with low-carb veggies like green leafy ones. This should definitely start your weight loss regimen.
PHASE 2: BALANCING
During this phase, you are to gradually add more low-carb veggies, nuts and small amounts of fruit back in your diet plan.
PHASE 3: FINE-TUNING
You move forward to this phase when you are very close to your weight goal. In this phase, you are to add more carbs into your diet plan until weight loss slows down just as we recommended in Melissa McCarthy Weight Loss post.
PHASE 4: MAINTENANCE
In this phase, you have totally achieved your weight goal and you may incorporate as many healthy carbs in your body without gaining weight.
Following these phases may be more complicated and thus, experts recommend that if you do have a hard time with it, you may opt to just follow the meal plan below.
Recommended Foods and Foods to Avoid
Here in this list are healthy foods which should be the basis of your meal plan.
- Fish and seafood – The best fatty fish include trout, salmon, sardines and other seafood.
- Meats – As meat is very important in this diet plan, your diet should include pork, beef, lamb, bacon and chicken.
- Low-carb Veggies – Some of the best are spinach, kale, asparagus and broccoli.
Other recommended foods are eggs, and nuts and seeds such as macadamia nuts, almonds, walnuts and sunflower seeds. You should also consume full-fat dairy and healthy fats.
When it comes to foods to avoid, the list is very long but basically, you should avoid any sugary foods, grains, trans fats, vegetable oils, high-carb veggies, high-carb fruits, diet and low fat foods, legumes and starches.
However, after the induction period which is the first two weeks of your Atkins diet, you may gradually start adding back small portions of healthier carbs into your diet routine