The Atkins diet has many benefits and is easier to follow as compared to other diets that require more planning and calorie counting, such as the keto diet. It is much stricter and harder to maintain. However, the Atkins diet doesn’t mean you can eat the same amount of carbs as in normal diets. Atkins new diet revolution focuses on low carbs intake. Atkins diet schedule focuses on extreme cut down of cards in the initial phases, followed by a gradual come back of carbs content to maintain the diet.
What is the Atkins diet?
A cardiologist Dr. Robert C. Atkins, created the Atkins weight loss plan. He believed that not fats, but instead carbohydrates, are responsible for weight gain and health problems.
The Atkins diet is the best low carb diet plan that focuses on balancing carbs, fat and protein in order to get away from the typical highly refined carb diets. It is believed, that when carbs content is low, the body starts to burn stored fat for fuel instead of carbs. This diet focuses on eating whole, nutrient-dense foods rather than high-carb, processed foods. Instead of calculating calories you will have to carefully track your carbs. This means you can eat the same amount of food as usual, but instead in the form of protein and fat.
The first phase of Atkins diet strictly restricts carbs. It uses a Atkins carbs tracker method known as net carbs, that calculates the total number of carbs minus its fiber content in grams. This makes people focus on healthier, high fiber carbohydrate foods like fruits and whole grains rather than staying empty stomach. These foods are the best fiber supplement for Atkins diet.
When you don’t eat as many carbs as required, your body starts to turn stored body fat into energy. This process is known as ketosis. The breakdown of fatty acids produces ketones, these are the chemicals made in your liver, and are typically triggered when your body doesn’t get enough glucose from carbs intake. This ensures Atkins fast weight loss journey.
Typical Atkins Diet Menu
Here’s a look at what you might eat in phase one when following an Atkins low-carb living. You can check an easy low carb Mediterranean diet meal plan or Atkins meal here.
- Breakfast – Two eggs, turkey or bacon and a half-cup of low-carb vegetables.
- Lunch – Chicken or lamb meatballs on spaghetti squash with tomato or mushroom sauce.
- Dinner – Grilled fish with a salad loaded with low carb veggies dressed in olive oil and lemon or vinegar.
- Snacks – Cucumber slices with cream cheese. You should have maximum two snacks in a day.
Atkins Diet 101 – Food List
Here is a list of the things you can eat on Atkins Diet.
- Meats: lamb, chicken, bacon, beef, pork, and others
- Fatty fish and seafood: salmon, sardines, trout, and mackerel
- Eggs: omega-3 enriched or normal
- Low-carb vegetables: spinach, broccoli, kale, asparagus, and others
- Full-fat dairy: full fat yogurt, butter, cream, cheese
- Nuts and seeds: Walnuts, almonds, macadamia nuts, sunflower seeds
- Healthy fats: coconut oil, extra virgin olive oil, olives, avocados, and avocado oil
Atkins induction snacks
Low-carb snacks you can have in first phase of diet.
- Celery with cream cheese
- Tuna salad
- Half Avocado
- One boiled egg
- Cheddar cheese
Atkins Frozen Desserts
- Dairy Free Low-Carb Coconut Ice-cream
- Dark Chocolate and Coffee Cake
- Avocado Fudge pops
- Coconut Fruit Pops
- Low Carb Blueberry Buttermilk Ice cream
- Low Carb Raspberry Cheesecake
- Strawberry and Kiwi Popsicles
Benefits – Atkins Diet 101
- High protein diet – provides more energy
- High protein, low carb diet – results in rapid weight loss in initial 2 weeks.
- Best to use for fast weight loss
- Improves Heart Health – less sugar and more low carb vegetables
- Improve in Blood Sugar levels and Insulin Resistance – Low carb foods
- Raises HDL (good) cholesterol and lowers triglycerides.
Drawbacks – Atkins Diet 101
The body’s shift to using fats as a fuel for energy source and ketosis has some side effects.
- low blood sugar
- kidney problems
- electrolyte imbalance