Exploring The Exciting World Of The Atkins Diet
Exploring The Exciting World Of The Atkins Diet
If you are currently trying to lose weight it is highly likely that you have tried tons of diets in the past. Maybe you have experienced some success with a couple of plans, while others yielded little to no results at all. Whatever the situation is, you are probably fed up with the whole dieting thing and ready to give up, but what if someone told you that you could literally drop anywhere from 10 to 15 pounds in just two weeks? Would this seem like it is too good to be true? Well, with the Atkins diet this is completely possible. In addition to helping you lose weight dramatically, the Atkins diet does not require you to give up on your favorite foods. Below, you will learn more about this diet and how you can greatly benefit from it.
The Atkins Diet Definition
The Atkins diet can be best described as a high-protein, high-fat, low-carbohydrate weight loss regimen that was developed by Robert C. Atkins. In fact, the first edition of this diet plan was published in his book “Dr. Atkins’ Diet Revolution”, which was released in 1972. If the diet plan is so great and been around so long, how come you haven’t heard of it? Well, it wasn’t until 2002 when the second book was released on the market. It was basically a new, improved version of the diet plan that took the world by storm, and the name of the book was “Dr. Atkins’ New Diet Revolution.”
The whole concept of the diet plan is to limit your carbohydrate intake. Carbs are the main source of energy, when it comes to fueling the body. When you eat food it is broken down into glucose, absorbed by the cells, and turned into energy. When you consume more food than your cells can store, the excess is stored and turned into fat. The idea of limiting your carb intake causes your cells to use up all this excess fat, which in return will help you lose weight.
A Look At The Atkins Diet Basics
Just like every other diet out there on the market there are going to be some foods that are prohibited. However, this does not mean that you have to give up on all your favorite foods, because there are some foods that can be eaten in an unlimited amount at anytime during the diet.
If you want to achieve the best results, while on the Atkins diet all of your meals should be completely prepared from scratch. The Atkins diet is broken down into four different phases that will transform your body unlike anything you have ever experienced before.
Understanding The Atkins Diet Phase 1 Food
The first phase of the Atkins diet is also known as the Atkins diet induction phase. It is without a doubt one of the most restrictive phases of the entire plan. For most individuals they usually stick to phase 1 for right around two weeks. However, phase 1 can be extended for anyone that has a more specialized need to lose more weight. During this phase the individual will not be allowed to consume more than 20 grams of carbohydrates a day. These 20 grams of carbohydrates should come in the form of vegetables like broccoli, tomatoes, pumpkin, cauliflower, or asparagus. There are a total of 54 acceptable vegetables that can be consumed during this stage of the diet.
Also, during this stage, individuals will only be allowed to consume 4 ounces of meat a day. In addition to this, all of your protein needs will have to come from foods like poultry, red meat, vegetable oil, and fish. When it comes to the dairy section only cream, butter and chesses are acceptable. Any high carbohydrate food like pasta, grains, breads, fruits, or starchy vegetables will be completely prohibited during this stage. The whole idea of this restrictive phase is to jumpstart the weight lose plan, and get you on your way to achieving your ultimate goal.
It is not uncommon for some individuals to drop around 5 to 10 pounds during this phase of the diet alone.
How The Atkins Diet Phase 2 Works
The second phase of the diet plan really is not all that much different, but it does involve making some like changes and moderations. For instance, you can increase you carbs by 5 grams a week. This means that you can now consume a total of 25 carbohydrates a week. Individuals are also usually instructed to add small servings of nuts, berries, and seeds.
One thing about this phase that most people enjoy is the fact that alcohol is allowed. However, it will be only allowed in moderation. You just have to keep in mind that when you are adding more carbs, you want to choose the ones that are nutrient dense, while avoiding grains and sugars at all costs. Eight glasses of water is highly recommended during this stage, and even some soda is allowed in moderation to prevent your blood sugar from dropping too low.
Phase 3 The Transitional Maintenance Stage
Phase 3 is recognized as the transitional phase, because this is where you shift from weight loss to weight management. An additional 10 grams a week will now increase your carbohydrates. Taking your total intake to around 35 grams a week. Once you have reached your weight loss goal and are completely able to maintain it for a month, you can then increase your carbs by another 10 grams. This will take you total carb intake to 45 grams a week. This should be the absolute maximum amount of carbs that an individual can eat without putting back on any extra weight.
You will be encouraged to continue drinking around eight glasses of water a day during this third phase.
The Last Phase Lifetime Maintenance
Congratulations, you have made it to the last phase and all the hard work is pretty much done. This phase was basically just designed to help dieters carry on the habits that were learned in the previous three phases. During this phase you will be allowed to consume more food, while still maintaining your ideal weight. The thing that really sets that Atkins diet apart from other plans is that it puts a huge focus on proteins, whereas other plans mainly focus on grains and vegetables. You don’t even have to worry about counting carbs while on this diet due to its unique design.
In fact, there are no limits as the amount of food that you can consume, as long as it is allowed in the in the Atkins diet.
A Look At The Atkins Diet Pros And Cons
Whether you have tried tons of different diet plans or this is your first one, there is a good chance that you have heard of the Atkins diet. Throughout the years the Atkins diet has adapted and changed several times. While there are a lot of unique factors that make this the perfect regimen for some people, there are other individuals that have reservations and drawbacks. In fact, the Atkins diet is probably one of the most controversial plans on the market, which is why it is imperative to weigh the pros and cons, before you consider undergoing this plan. Below, you will learn more about some of the advantages and disadvantages of the Atkins diet.
Exploring The Pros Of The Atkins Diet
As mentioned above this diet plan is not right for everyone, but here are some the reasons that this plan might work for you.
- Diverse Eating Plan- one of the things that most individuals find attractive about the Atkins diet plan is the fact that you can actually eat more food. Steaks and burgers are even still acceptable food while undergoing this diet.
- Distinguishing Between Carbs- the food market is packed with tons of good and bad carbs. The whole concept of this diet plan is to get individuals to distinguish between the two, so they can live a healthier, happier life.
- Skip The Calorie Counting- one of the things that make a lot of diet plans hard is the calorie counting. You constantly have to watch and monitor everything that you eat. However, that is not entirely the case at all with the Atkins diet.
- Dramatic Weight Loss Success- if you do a bit of research, you will easily find tons of different success stories. Lots of different individuals have experienced dramatic weight losses with the Atkins diet.
- Health Improvements- even though these diet plans do involve a lot of fat consumption, many dieters have seen improvements in their cholesterol levels. This is probably due to the fact that the plan involves cutting back on unhealthy sugars.
- Pre Packaged Foods And Snacks- if you do not want the responsibilities of preparing your own foods and snacks, you will find that there are tons of Atkins meals and snacks that are already prepackaged and available.
Exploring The Atkins Diet Cons
As you can see there are tons of the Atkins diet benefits. However, that does not mean that the plan does not come with some drawback, because it does and you will discover them below.
- Experiencing Fatigue- during the first phase of this plan you are going to be dramatically cutting back on your carb intake. Since carbs are your body’s biggest source for energy, it is highly likely that you might experience fatigue throughout this phase and this phase can last up to two weeks.
- Fruits And Grains Are Restricted For Some Time- when most people think about diets they tend to think of eating fruits and grains. However, that is not the case with the Atkins diet. In fact, these foods are restricted until the later phases.
- Drastic Changes- the diet does require you to make drastic changes in a short period of time. Sometimes this is too much for some individuals to handle, as they prefer small, gradual changes.
- Avoiding Popular Foods- when you have to go low-carb, you do have to avoid a lot of popular foods like chips, pasta, and bread. Some individuals find it extremely hard to steer clear of these foods and have relapses.
- Unhealthy Discomfort- due to all the drastic changes that are involved in this regimen, some dieters have reported several health problems. Some of these health problems have been constipation, halitosis, and even dehydration has been reported.
- Weight Regain- the plan does involve increasing your carb intake in the later stages. It is during these stages that some individuals have a hard time finding that perfect balance and end up just gaining back all the weight that they have lost, which can be extremely disheartening.
Learning Atkins Diet Food To Avoid
As mentioned above, the Atkins diet is not about counting calories and watching how much you eat, but it is geared more towards the types of foods that you eat. This is why it is imperative that you completely understand the food that you need to avoid, and below, you will learn about some of these foods.
- White Bread- any white bread that you might have sitting around in the refrigerator or pantry needs to go, because it is packed with carbs. Whether it is hot dog buns, hamburger buns, or simply sliced bread it needs to go. However, this doesn’t mean that you have to give up bread altogether, because there are low-carb breads available that only contain around 1.8 grams of carbs.
- Pasta- pasta is not unlike white bread, as it just contains too many carbs to be consumed for the Atkins diet. However, during the fourth stage of the Atkins diet you can enjoy wheat pasta, but until then you need to steer clear.
- Cookies, Cakes, And Candy- items like cookies, candies, and candies will make it extremely hard to stick to a low carb diet. Sugar is not a simple carb that can be digested quickly. This is something that you want to avoid at all costs, when you are on a low-carb diet. However, there is some low-carb Atkins diet dessert recipes that you can enjoy as a substitute.