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23 October 2020

Atkins Diet 101: Everything You Need to Know About the Atkins Diet

 
The Atkins diet is a low-carb diet. It is generally recommended for losing weight.
 
The Atkins diet is a low-carb diet. It is generally recommended for losing weight. 

Proponents of this diet claim that no matter how much protein and fat you eat, you will lose weight unless you eat high-carb foods. 

Over the past 12 years, over 20 studies have shown that low-carb diets help you lose weight (without counting calories) and can lead to some improvements in your health. 

Atkins diet first Dr. Robert C. Atkins It was introduced by his bestseller in 1972.

Since then, the Atkins diet has been very popular all over the world, and many books have been written on it. 

This diet was previously deemed unhealthy and was often misused by health authorities because it contains a high degree of saturated fat. But new research shows that saturated fat is actually harmless (1, 2). 

Since then, the Atkins diet has been extensively researched, and studies show that the Atkins diet causes more weight loss and improvements in blood sugar, HDL (good cholesterol), triglycerides and other health indicators (diet low).3,4). 

Despite the high consumption of fat in the Atkins diet, although some people are exceptional, LDL (bad cholesterol) is not above average5). 

The main reason why low-carb diets are very effective in losing weight is that when people reduce their carbohydrate intake and eat more protein, their appetite decreases and they start to take less calories naturally without having to think (6,7). 

You want to know more about the health benefits of low-carb diets this article You can read.

The Atkins Diet in 4 Stages


Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞA
The Atkins diet is divided into 4 stages.
The Atkins diet is divided into 4 stages: 

 

  1. Stage 1 (Introduction): Under 20 grams of carbohydrates should be taken daily for 2 weeks. Eat high-fat and protein-containing foods along with low-carb vegetables such as leafy green plants. 
  2. Stage 2 (Balancing): Slowly add more nuts, low-carb vegetables and a small amount of fruit to your diet. 
  3. Stage 3 (Fine tuning): When you get very close to your target weight, add more carbohydrates to your diet until your weight loss slows down. 
  4. Stage 4 (Enclosure): You can eat as much carbohydrate as your body tolerates without gaining weight.  

These stages may seem a little complicated and may not be necessary in the province. You can lose weight and keep it as long as you adhere to the meal plan below. 

Some people skip the entry phase altogether and prefer to eat a lot of vegetables and fruits right from the start. This approach can also be effective. 

Others prefer to stay only at the entry stage. This is also a very low-carb ketogenic diet (Ketogenic Diet) is also known as.

Foods You Should Avoid

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞAYou should stay away from these foods.

In the Atkins diet, you need to avoid these foods:

 

  • Candy: soft drinks, juices, cakes, sugar, sprinkles, ice cream, etc. 
  • Grain: wheat, noodle, rye, barley, rice
  • Vegetable oils: Soybean oil, corn oil, hazelnut oil, canola oil, engine oil and a few other oils. 
  • Trans fats: It is usually found in processed foods that read “hydrogen added” in the ingredients list. 
  • "Light" and "low-fat" foods: Their sugar content is usually high. 
  • High-carb vegetables: Carrot, radish, etc. (only at the entrance stage) 
  • High carbohydrate fruits: Banana, apple, orange, pear, grape (only at the entry stage) 
  • Starch: potatoes, sweet potatoes (only at entry) 
  • Legumes: lentils, beans, chickpeas, etc. (only at the entrance stage) 

Foods Free to Eat

You should build your diet around these healthy foods.

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞA
You will lose weight as long as you make your meals from fatty protein sources such as vegetables and nuts and healthy fats.
  • Meat: beef, turkey, lamb, roaster, chicken, bacon and others. 
  • Oily the fish and sea products: salmon, sea bass, sardines and others. 
  • Egg: the healthiest ones are those enriched in omega-3 or eggs of free-grazing chickens. 
  • Low starchy vegetables: cabbage, spinach, broccoli, asparagus and others. 
  • Full oily milk products: butter, cheese, cream, full-fat yogurt. 
  • Shelled berries and seeds: almonds, hazelnuts, pistachios, walnuts, pumpkin seeds and others. 
  • Healthy oils: natural extra virgin olive oil, coconut oil, avocado and avocado oil (available in macrocenter for those who want it). 

In summary; You will lose weight as long as you make your meals from fatty protein sources such as vegetables and nuts and healthy fats. It's that simple. 

When the Introduction Phase Ends, You Can Slowly Add Healthy Carbohydrates to Your Diet

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞA

Contrary to what you have heard, the Atkins diet is very flexible. 

 

You only need to limit your healthy carbohydrate intake during the 2-week entry phase. 

Once the entry phase is over, you can slowly add healthy carbohydrates back. Including high carbohydrates such as vegetables, fruits, nuts, potatoes, legumes and healthy cereals such as oats and rice. 

However, even if you have achieved your weight loss goal, you may need to have a low intake of carbohydrates, even partially throughout your life. 

If you start eating the same amount of food you have eaten before, you will gain weight again. This applies to all weight loss diets.


Maybe you can eat

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞAThere are so many delicious dishes you can eat on the Atkins diet.

There are so many delicious dishes you can eat on the Atkins diet. 

 

These foods include bacon, cream, cheese and black chocolate. 

Many of these are considered to be lubricants due to the high amount of fat and calories they contain. 

However, when you're on a low-carb diet, fat becomes your body's first preferred source of energy. This makes fatty foods edible. 


Beverage

Here are some drinks that are acceptable in the Atkins diet:

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞA
Your first choice should be water.
  • That: As always, your first choice should be water. 
  • Coffee: Contrary to what you have heard, coffee contains high amounts of antioxidants and is actually very useful. 
  • Green tea: It is a very healthy and fat burning beverage. 

Drinking a small amount of alcohol does not cause much trouble. Choose dry wines without extra sugar and stay away from high-carbohydrate beverages such as beer. 

And what about the vegetarians?

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞAIt is possible but difficult to do the Atkins diet as a vegetarian.

It is possible but difficult to do the Atkins diet as a vegetarian or even a vegan.

You can use soy-based foods for protein and eat plenty of nuts and kernels. Olive oil and coconut oil are also the perfect source for vegetable oils. 

Dairy products and egg-eating vegetarians can also consume eggs, cheese, butter, dense cream and other high-fat dairy products. 


A Weekly Sample Atkins Menu

This is an exemplary menu for a week in the Atkins diet.

 

It is suitable for the entry phase, but as you move on to other stages, you should add more high-carb vegetables and some fruits.

Monday

  • Breakfast: Fried eggs and vegetables in olive oil.
  • Lunch: Chicken salad with olive oil and a handful of nuts.
  • Dinner: Steak and vegetables.

Tuesday

  • Breakfast: Bacon and eggs 
  • Lunch: Chicken and vegetables left the day before. 
  • Dinner: Vegetables and butter next to a cheeseburger, from which you take out the top bread. 

Wednesday

  • Breakfast: Omelet with fried vegetables in butter.
  • Lunch: Shrimp salad with less olive oil.
  • Dinner: Minced meat and vegetables cooked in low oil and high heat.

Thursday

  • Breakfast: Fried egg and vegetables in coconut oil.
  • Lunch: Ground beef from the previous night
  • Dinner: Buttered salmon and vegetables.

Friday

  • Breakfast: Bacon and eggs.
  • Lunch: A handful of dried nuts alongside chicken salad with olive oil.
  • Dinner: Meatballs and vegetables.

Saturday

  • Breakfast: Omelet with various vegetables in butter.
  • Lunch: Meatballs that remained one evening before.
  • Dinner: Vegetables next to the cutlet.

market

  • Breakfast: Bacon and eggs.
  • Lunch: The chop left overnight.
  • Dinner: Grilled chicken wings and some sauce next to the vegetable.
Be sure to add different vegetables to your diet.

Low-Carb Healthy Snacks

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞAMost people on the Atkins diet say their appetite is reduced.

Most people on the Atkins diet say their appetite is reduced.

 

They say they can afford 3 meals a day (sometimes even just 2).

But if you feel hungry between meals, here are some quick and healthy snack recipes:

  • Those who remained the day before.
  • One or two hard eggs.
  • A piece of cheese.
  • A handful of nuts.
  • A little yogurt.
  • It was forest fruits and creamy.
  • Small carrots (be careful at the entry stage).
  • Fruit (after the introduction phase).

How To Follow The Atkins Diet While Eating Out?


Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞA
It is actually very easy to follow the Atkins diet in most restaurants.
It is actually very easy to follow the Atkins diet in most restaurants.

 

  1. Ask for extra vegetables instead of bread, potatoes or rice.
  2. Say a meal with fatty meat or fatty fish.
  3. Ask for extra sauce for your meal. Butter or olive oil.

A Simple Shopping List For Atkins Diet

Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞAAlways try to choose the least processed foods that fit your budget.

It may be a good rule to shop at a grocery store or a butcher instead of a supermarket. Because most of the time all unprocessed food is found here.

 

Organic nutrition is not necessary, but it always fits your budget -most little Take care to choose processed foods. 

  • Meat: beef, chicken, lamb, turkey.
  • Oily fish: salmon, whiting, sea bass, trout etc.
  • Shrimp and other crustaceans.
  • Egg.
  • Dairy products: yogurt, cream, butter, cheese.
  • Vegetables: Spinach, cabbage, lettuce, tomato, broccoli, cauliflower, asparagus, onion varieties, etc.
  • Forest fruits: blueberry, strawberry, raspberry, blackberry, etc.
  • Nuts: almonds, pistachios, walnuts, hazelnuts, etc.
  • Cores: sunflower seeds, pumpkin seeds, etc.
  • Fruits: apple, pear, orange, kiwi.
  • Coconut oil.
  • Green and black gem olives.
  • Extra virgin olive oil.
  • Dark chocolate.
  • Avocado.
  • Flavor: sea salt, pepper, turmeric, cinnamon, garlic, parsley, etc.

It is strongly recommended to clean your kitchen from all unhealthy foods. These include pastry ingredients such as ice cream, soda, breakfast cereals, breads, juices, sugar and flour.


You will not be disappointed

If you are serious about the Atkins diet, I recommend that you print this article and start practicing it right away.

 

You will find low carb recipes later on Güçlüyaşa.com healthy recipes page.

In summary; The Atkins diet is a very healthy and effective diet for losing weight and in this sense, you can be sure that it will not disappoint you.

Are you trying to choose the right diet for you?

Other diet plans check it out too!


Atkins Diet 101: Everything You Need to Know About the Atkins Diet - GÜÇLÜYAŞA

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