What is the Atkins Diet? Guide for Beginners

The Atkins diet requires you to reduce your carbohydrate intake and eat non-starchy vegetables like asparagus and high-fat foods like meat. Its predecessor, the Atkins diet, is the original version of this restrictive approach to eating. Atkins and keto are low-carb diets that may benefit weight loss, diabetes control, and heart health.

There 3 versions of the Atkins diet:

1. Atkins 20
is for people who:

– want to lose more than 40 pounds (lbs),

-have a waist measurement of more than 35 inches (women) or 40 inches (men),

-have prediabetes or type 2 diabetes

To boost your weight loss with Atkins 20, you can eat some of the following foods: core vegetables like broccoli, spinach, pak choi, and cucumber. Proteins like eggs, chicken, and beef, all fish, including salmon, cod, flounder, and herring butter and olive oil some cheeses like cheddar, goat, and parmesan.

2. Atkins 40 is for people who:

-want to lose less than 40 pounds, are pregnant or breastfeeding, and want to lose weight.
If you’re following the Atkins 40 plan, you can eat all of the above foods, plus the following foods (as long as you keep net carbs under 40g per day):

Nuts and seeds, Legumes (beans), Fruits, Vegetables like squash, potatoes, and beets whole- grain cereals, such as barley, brown rice, and whole-wheat.

3. Atkins 100 is for people who want to maintain their current weight. Atkins 100 devotees can eat virtually any food as long as they don’t exceed 100g of net carbs per day. Carbs can add up quickly when you eat sugar or refined carbs, so it’s best to limit or avoid them.

What are the 4 phases of the Atkins diet?

The Atkins 20 and Atkins 40 versions of the diet are divided into distinct phases.

The first phase, induction, can last from as little as two weeks to several months, depending on your goals.

The next phase focused on continued weight loss, allows you to gradually increase your daily carbohydrate intake. Atkins 20 During Phase 2 of Atkins 20, you add more net carbs in 5g increments and diversify your diet with antioxidant-rich berries, some nuts and seeds, and more vegetables.

Phase 3 begins once you are within 10 pounds of your goal weight. Both phases focus on adding carbs back into your diet while you continue to lose weight Atkins 40 In Phase 2 of this plan, you’ll add more carbs in 10g increments, primarily by increasing the portion size. The diet recommends entering this phase when you are within 10 pounds of your goal weight. You can continue to increase carbs on either plan until you find the weight loss slows or stops. At this point, depending on how close you are to your goal weight, you can either continue to maintain your weight or cut carbs if the weight loss has slowed too much.

The final phase, which begins when you’ve reached your goal weight and maintained it for at least a month, is a lifetime weight-maintenance plan where you maintain your daily net carbs between 80 and 100g.

Top Foods to Eat and Avoid on the Atkins Diet

All plans recommend avoiding sugar and refined carbohydrates.

Here are some of the top foods to eat and avoid:

Atkins 20 Food List (Eat): Basic vegetables like spinach, cauliflower, broccoli, and more; healthy fats like olive oil and butter; nuts and seeds; and most cheeses

Avoid fruits such as pineapples and mangoes, and starchy vegetables such as potatoes, and grains.

Atkins 40 and Atkins 100 Food List Food: All foods recommended for Atkins 20, along with fruits such as cherries, berries, and melons, vegetables, some starchy vegetables like squash and potatoes, and whole grains.

Avoid white or processed carbohydrates like white bread or pretzels and hidden sources of sugar.
As low-carb diets become more popular, researchers have conducted several studies to evaluate the diets’ effectiveness and additional health effects.

The Harvard School of Public Health notes that some research shows that low-carb diets can help people lose weight faster and keep it off. better than low-fat diets, moderate-carb diets can be heart-healthy as long as the protein and fat choices are from healthy sources.

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