There are so many diet styles you can do to lose weight nowadays, one of them is the Atkins diet plan. It is a protein and fat diet where you eat low-carb foods a mostly protein and fatty foods.
Studies about this diet plan have been going on for over 12 years, and it has been proven that this diet plan is effective. It was also found that the Atkins diet plan is not only effective for losing weight but also has several health benefits. It improves the blood sugar, it also improves the HDL in your body (which is your good cholesterol) and other things.
Low carbohydrate diets are the best way to lose weight because you reduce your food intake without even knowing it. When you eat mostly protein, your energy level increases, so, you stay fuller for longer and your appetite for food will be reduced automatically. The body burns fat and weight is lost.
The Atkins diet consists of four different stages
The induction stage
This is the beginning phase where you eat less than 20 grams of carbohydrate a day for 14 days (2 weeks). This is to kick start the process. During this stage, you should eat low-carb veggies like spinach, kale, asparagus, broccoli and other leafy greens, with high-protein foods like eggs, meat, chicken, salmon, cheese, selected nuts, and essential oils like extra virgin olive oil, avocado oils, and others.
The balancing stage
During this stage, you should slowly introduce healthy carbohydrates like fruits and high carbohydrate vegetables, more nuts, potatoes, rice, and oats.
The fine tuning phase
By the time you reach this stage you will be very close to your desired weight loss goal. Increase your intake of carbohydrates until the rate at which you are losing weight reduces.
The maintenance stage
At this stage, you would have achieved your weight loss goal. Now you can consume as many healthy carbs as you want, and not gain weight.
When on the Atkins diet avoid foods like Low fat and diet foods: they always have a lot of sugar in the ingredients
Vegetable oils: corn oil, cottonseed oil, soybean oil, etc
Grains: spelt, barley, etc
Sugar: cakes, candy, ice cream, etc
Processed food that contains hydrogenated contents
High-carb fruits like banana, oranges, grapes, apples etc. should be avoided during the induction stage
Starches such as sweet potatoes yam and potatoes should also be avoided during the induction stage
When on the Atkins diet eat mostly foods like
Full-fat dairy products eg. butter cream full-fat yogurt and cheese
Meats: beef, chicken bacon lamb pork etc
If you feel hungry in-between meals, you can snack on foods like
Hard boiled eggs
A piece of meat
Dark chocolate etc
Lots of water is also recommended, as well as coffee and green tea.
After you have reached your weight loss goal, you should still maintain a low-carb eating lifestyle. If you decide to go back to eating the way you used to eat before the Atkins diet, you will gain back the weight you lost.