Contents:
- Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
- What is the Atkins diet?
- Guide to the Atkins diet
- Foods that must be avoided during the Atkins diet
- Foods that can be consumed during the Atkins diet
Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
The temptation of fatty foods can immediately destroy the strict dietary efforts that you have been guarding so hard. But what if you were given the opportunity to paddle once, two-three islands passed? While dieting lose weight, you may still eat your favorite fatty foods. What is this diet method? Introduce, the Atkins diet. The Atkins diet is a principled diet pattern similar to the ketogenic diet, which was initiated by a doctor named Robert C. Atkins. What are the guidelines like, and are they really healthy?
What is the Atkins diet?
The Atkins diet is a diet pattern that is high in fat and protein intake, but low in carbohydrates. At first glance, a diet that is high in fat is actually not good for health. Fatty foods have long been known to increase cholesterol and the risk of other chronic diseases. But, more than 20 studies over the past 12 years have suggested that the Atkins diet method is considered good for weight loss.
Saturated fat and trans fat do have a bad impact on health. However, not all types of fat are bad. HDL unsaturated fat, aka good fat, is still needed by the body to help carry out its normal functions. Unsaturated fats in the body function to protect heart health, control blood sugar, and help reduce weight.
Therefore, the Atkins diet is a food source that contains pure protein (low fat), healthy fat HDL, and high-fiber vegetables. Meanwhile, a low carbohydrate diet can increase metabolism so that the body can burn more fat deposits.
Guide to the Atkins diet
The Atkins Diet is divided into four phases, as follows:
- Phase 1 (induction): The induction phase of the Atkins diet is a period when the body replaces its energy source from carbohydrates to fat. This process is called ketosis, and you will notice rapid weight loss. During this phase, you should not consume carbohydrates more than 20 grams in 2 weeks. Expand foods that contain healthy fats, high protein, and low carbohydrate green vegetables to accelerate weight loss.
- Phase 2 (balancing): Slowly add nuts, low-carbohydrate vegetables, and a little fruit on your diet. You can eat these foods approximately 15-20 grams per serving. You also still have to avoid foods that contain lots of sugar.
- Phase 3 (fine-tuning): When you have almost reached the weight you want, add a little carbohydrate to your diet about 10 grams until your weight drops slowly.
- Phase 4 (manitenance): in this phase, you can consume a variety of healthy carbohydrates because your body has tolerated it without increasing your weight.
Some people, especially vegetarians, choose to skip the induction phase and start by eating lots of vegetables and fruits. This method can also be done and has satisfying results.
But unfortunately, these four phases are a bit complicated. You can reduce weight and keep it as long as you stick to it meal plan below this.
Foods that must be avoided during the Atkins diet
- Sugar: soft drinks, fruit juices, cakes, sweets, ice cream, and so on
- Whole grains: wheat (wheat), spelled, rye, barley, rice
- Vegetable oil: soybean oil, corn oil, canola oil, and several others.
- Saturated oil: commonly found on processed foods with the word "hydrogenated"On the composition chart
- Food labeled "Diet" and "low-fat": these foods are high in sugar content.
- High carbohydrate vegetables: carrot, turnips (only during the induction phase)
- High carbohydrate fruit: bananas, apples, oranges, pears, grapes (only during the induction phase)
- Starch: potatoes, sweet potatoes (only during the induction phase)
- Legumen: lentils, arab nuts (only during the induction phase)
Foods that can be consumed during the Atkins diet
- Meat: cows, pigs, sheep, chickens, bacon, and others.
- Seafood: salmon, sardines, and others.
- Egg: the healthiest eggs that contain omega-3
- Low carbohydrate vegetables: kale, spinach, broccoli, aspaagus.
- Full-fat dairy: butter, cheese, cream, full-fat yogurt
- Nuts: almonds, macadamia, walnuts, sunflower seeds
- Healthy fat: extra virgin olive oil, coconut oil, avocado, and avocado oil
As long as the basis of your diet is foods that contain fatty proteins with vegetables or nuts and some healthy fats, then you can reduce your weight.
Besides weight loss, the Atkins diet is a diet method that is believed to prevent you from the risk of metabolic syndrome, diabetes, high blood pressure, and heart disease.
