In very simple terms, Atkins diet refers to a very low carbohydrate, high protein, and a high fiber diet. It believes in the process of Ketogenesis.
Basically, the insulin levels in the blood are directly proportional to the glucose levels in the blood of a non – diabetic person.
Atkins diet is all about restricting carbs from your diet as well as providing the alternate source of fuel to the body in the form of Protein and fiber.
In the absence of adequate glucose, the body starts metabolising fat stores from the body, thus facilitating weight loss.
Advantages of Atkins Diet –
Atkins diet
1. This diet promotes rapid weight loss.
2. The diet enables dieters to eat unlimited protein-rich and fatty foods.
3. The Atkins Diet has been proven this diet is not as time-consuming and expensive as some of the other popular diets.
Phases of the Atkins Diet plan:
Atkins diet has the following 4 phases that account from weight loss to weight maintenance after the program.
Atkins diet
1. Induction Phase:
This phase continues for 2 weeks. During these 2 weeks, you are allowed to eat Low carb and high fiber foods like veggies. Foods that are high in fat as well as Foods that are high in protein. your total intake for carb should not exceed 20 grams per day. The sudden change in the routine will cause a rise in your metabolism and will kick start the weight loss process.
What you can eat-
Your carbs come only from vegetables in this phase. Your menu will look like this: 2 eggs in the morning, a bowl of vegetables and grilled chicken for lunch, snack – cheese or nuts, and dinner will comprise of just the meat cooked in your favourite style and a bowl of yogurt. Oil and fats are encouraged in this diet.
2. Balancing phase:
Once you are done with your induction phase (most people carry it on for more than 2 weeks), you can then start adding some fruits, more of low carb veggies as well as some protein through nuts in your diet. This phase is more about restoring your nutritional balance.
What you can eat –
First add the veggies and then whole grains later to increase carbs. Sample menu: 2 eggs for breakfast with either orange juice, or a fruit. A huge bowl of vegetables for lunch with one chapatti and a bowl of dahi. For snacks again nuts and cheese. Dinner is a small bowl of salad with fish or chicken curry, or grilled meat. This phase continues until you are 5 to 10 pounds (3 to 5 kgs) from your desired weight loss goal.
3. Fine Tuning phase:
This phase is to be initiated when you are roughly 4-5 kgs away from your actual goal / ideal weight. This phase involves adding more healthy and complex carbs to your diet routine. The pace of weight loss slows down during this phase. exercises are very important in this phase as this involves fine-tuning or in other words toning of your body muscles as well as getting into a good body shape.
What you can eat –
The goal here is to figure out what is that state of equilibrium that you can maintain without gaining any weight. Sample menu – breakfast – oats with milk or 2 eggs with a slice of bread, and fruits. Lunch – 2 chapatis, a bowl of vegetables and some chicken. Snacks – an occasional treat of dosa or 2 idlis, or a bowl of moong everyday. Dinner – rice or one roti with salad/ veggies/ meat.
4. Maintenance phase:
This phase involves eating a good quantity of healthy carbs. Basically, a nutritionally balanced diet that helps you in maintaining your lost weight.
A lot of people try to remain in the induction phase for a long period of time to be able to lose more weight . while there are others who do not go into many complexities and eat a lot of high protein foods along with lots of veggies and fruits right from phase 1. Basically, it all depends on what suits you more in terms of weight loss.
What you can eat –
This is a continuation of the end of Pre-Maintenance, where the carbohydrate level “balance” is found – as you can now eat many carbs without gaining weight. Sample menu – Similar to the one in phase 3, but if you think that you are able to maintain your weight by eating rice everyday, you may. If after 2-3 months you feel a slight weight increase you can cut back on the carbs.
The Atkins diet is great for someone who is keen on losing weight quickly, because after the initial 1 or 2 months the long term plan of weight maintenance is quite achievable. But, as with the Mediterranean diet, and the South Beach diet, the Atkins diet also has a lot to do with perseverance and portion control. We say, try it only if you understand that you must eat well-balanced meals, and exercise as well.