It is rightly said in India that ‘body is a temple and we must worship it’. We all understand the importance of being fit and healthy. Excess body fat can make you a victim of obesity and other associated diseases. However, with a few changes in your lifestyle and diet, you can overcome this problem.
Obesity does not come alone but brings with it physical and mental problems like thyroid, diabetes, stress, heart-related diseases, stroke etc. Today we have a plethora of options to get in shape again. One of such options is the Atkins Diet. Let’s have a closer look at it.
What is the Atkins Diet?
Atkins diet helps in shedding excess weight by limiting the amount of carbohydrates and controlling insulin levels. While adopting this diet, you can consume as much fat and protein as you want.
This diet was created in the 1970s by American cardiologist Dr. Robert Atkins. Dr. Atkins attributed the main cause for weight gain is the consumption of refined carbohydrates especially sugar, high fructose corn syrup and flour.
In this diet, one has to consume more vegetables containing high fiber and should also exercise enough. There are four golden rules of the Atkins diet, such as losing weight, maintaining weight loss, achieving good health and preventing diseases.
Phases in Atkins diet:
There are four phases of the Atkins diet:
- Phase 1: During this phase, one should eat high-fat, high-fat, protein-rich, and low-carb vegetables such as leafy greens.
- Phase 2: In this phase, start consuming more nuts, fruits, and other low-carb vegetables.
- Phase 3: Once you attain your desired weight, then start including more carbs in your diet to slow down the weight loss process.
- Phase 4: Eat as many nutritious carbohydrates as you can without the stress of gaining weight.
How does this diet work?
When you are on the Atkins diet, which is carbohydrates deficient, your metabolism burns body fat instead of burning glucose or sugar for energy. This process is also called ketosis. When the level of glucose in the body decreases, the level of insulin itself also decreases. Due to this, the extra body fat starts decreasing.
What are the constituents of this diet?
The following mentioned foods should be consumed while you are on the Atkins Diet.
- Vegetables rich in fiber and other nutrients like broccoli and green salad.
- Low sugar and high fiber fruits like apples, berries and citrus fruits.
- Complex carbohydrates food like legumes and whole grains.
- Diet rich in plant fats like nuts, avocados, olive oil and seeds.
- Beverages such as water, coffee or green tea.
What you should avoid?
The following mentioned foods should not be consumed while you are on the Atkins Diet.
- Starchy vegetables like corn and potatoes.
- High sugar fruits like pineapple, mango, papaya and banana.
- Sweet foods or drinks such as cookies, candy, cakes and soft drinks.
- Foods high in refined or simple carbohydrates such as white bread, pasta and processed grains.
- Consumption of carrots, apples and beans should also be avoided during the induction phase. However, you can include them in the diet later.