What is the Atkins Diet? Atkins diet plan

One of the healthy, scientific diets that many people choose today can’t help but mention the Atkins diet. Are you familiar with this diet? Let’s find out now!

What is the Atkins Diet?

What is the Atkins Diet?

Atkins diet or Atkins Diet is a diet based on the mechanism of action of low-carb weight loss methods but still has some differences.

The Atkins diet allows for very little starch consumption, but it is still quite suitable and comfortable because it is close to the diets of Asians in general and Vietnamese in particular. With the Atkins diet will be a long-term low-carb diet (reducing the amount of starch absorbed into the body) to achieve weight loss and maintain weight.

This diet will encourage the consumption of foods rich in protein, fat, low-starch vegetables and limit or completely cut out carbohydrates such as sugar and flour in the diet.

The Atkins diet helps limit the amount of carbohydrates that will be absorbed into the body, thereby burning excess fat. Therefore, this regimen aims to lose and maintain a desired weight, be healthier, and prevent disease.

How the Atkins diet works

Atkins’ Pyramid

You can study the Atkins pyramid with the food groups represented (Atkins Food Guide Pyramid) to better understand this regimen.

The foods ranked at the top of the pyramid are grains such as barley, oats, rice, etc. This group you can eat a little after completing your weight loss goal. The Atkins diet focuses on consuming foods rich in protein, vegetables, and good fats.

And the foods that don’t appear in the pyramid are the ones that you should avoid consuming. This group includes “white” foods such as white sugar, white rice, white bread, etc.

The Atkins Diet Plan

Stage 1: Get acquainted – Limit carbs

Stage 1: Get used to – Limit carbs

It can be said that this is the most difficult stage in the Atkins weight loss process.

Because at this first stage, you need to get your body used to the amount of food you eat each day, so that your body depends on fat energy and accelerates fat burning. At this stage, you will lose the most weight during the weight loss process.

Phase 1 should last at least 2 weeks , you will need to avoid consuming all foods such as bread, cereals, starchy vegetables, fruit, alcohol, dairy products (except cheese). and butter).

Instead of consuming 300g of carbohydrates per day, at this stage you can only consume 20g of carbs in a day.

Stage 2: Continue to lose weight – Slightly increase the amount of carbs you eat every day

Stage 2: Continue to lose weight – Slightly increase your daily carb intake

Phase 2 will be maintained until your weight is about 4.5kg from the set goal. At this stage it is necessary to bring carbohydrates back into the diet to keep weight from gaining.

We will add some vegetables, seeds and nuts to the menu to increase the carb intake slightly but still keep the weight off. The allowable carb content during this period is 25-45g per day.

Stage 3: Fine-tune the diet

Stage 3: Fine-tune the diet

At this stage it will be a bit more comfortable as you will be allowed to add 10g of carbohydrates to your weekly diet, suitable foods will include low-starch vegetables and whole grains.

When you are close to your weight loss goal, add more carbs to your menu to slow down the weight loss process. Phase 3 will begin when you are about to reach the desired weight and maintain this number for 1 month, then will move to phase 4.

Stage 4: Maintain a fixed carb intake

Stage 4: Maintain a fixed carb intake

This phase should last for the rest of your life from the time you reach your desired weight. You will have to maintain your daily carb intake in the range of 45-100g and cut down on carbohydrates.

What to eat and what not to eat while following the Atkins diet?

What to eat and what not to eat while following the Atkins diet?

To get the best results from the Atkins diet, we need to pay attention to the foods we should and shouldn’t eat. Foods to eat include:

• Butter
• Meats (beef, pork)
• Fatty fish and seafood
• Egg
• Low-starchy vegetables (like kale, broccoli, asparagus)
• Fatty dairy products
• Nuts, seeds
• Sources of good fats from olive oil, coconut oil, avocado oil
• Water, coffee and green tea

In addition to the foods we should eat, we also have foods to avoid. Those foods include:

• Sugar in soft drinks, cakes, candies
• Grains (including wheat, rice)
• Low-fat foods, diet foods (because of their high sugar content)
• Legumes (beans, lentils, chickpeas)

You can refer to the menu for a day that adheres to the Atkins diet with breakfast starting with a cheese omelet with low-starch vegetables. Lunch with chicken salad with nuts. End the day with a meatball and vegetable dinner. Snacks of the day can include hard-boiled eggs, Greek yogurt, or nuts.

Some notes when losing weight according to the Atkins diet

Some notes when losing weight according to the Atkins diet

Because of the reduction of starch in the first phase, the Atkins diet at this time can cause dizziness, headaches, easy fatigue, constipation, …

In addition, there are some diets that need to consume very little carbs, restricting carbohydrates, thereby leading to nutritional deficiencies or not enough fiber and causing constipation, diarrhea, vomiting and nausea. But you can supplement nutrition by eating high-fiber carbs, whole grains to improve health, and it’s best to provide little salt, vitamins or supplements.

The Atkins Diet is not for everyone. Patients with severe kidney disease, pregnant and lactating women should not follow the diet.

If you are on diuretics, insulin or oral diabetes medications, consult your doctor before starting the Atkins diet.

Above is an article about the Atkins diet. Hope to have brought you useful and necessary information. Wish you achieve the desired weight!

Source: Health website HelloBacsi.com, Vinmec.com

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