This diet is one of the methods based on reducing carbohydrate intake, One of its features is that you don't have to count calories in the foods you eat. It also improves good cholesterol levels in the blood and lowers triglycerides in the body. So, in this article, we'll learn about the Atkins diet and everything you want to know about it.
The Atkins diet is divided into 4 stages:
The Atkins diet is divided into 4 stages, which are:
- The first stage: In this stage, you eat less than 20 grams of carbs daily. This lasts for two weeks. You eat a high amount of fats, protein, and low-carb veggies like leafy greens.
- Stage two: Then add some nuts, some low-carb veggies, and a small amount of fruit too.
- Stage three: When you reach your desired weight, you can add some carbs, which will slow down your weight loss a bit.
- Stage four: And you can start eating a reasonable amount of carbs.
Stage one is like the keto diet, but it only lasts for two weeks, and you can add some vegetables.
Foods to avoid:
You should avoid these foods on the Atkins diet:
- Sugars: Like soda, fruit juices, fruit, ice cream, and sweets.
- Grains: Wheat, barley, and rice.
- Vegetable oils: Soybean oil, corn oil, canola oil.
- Trans fats: These are hydrogenated fats found in processed and ready-made foods.
- Low-fat and low-fat foods: Because they usually have a lot of sugar.
- High-carb vegetables: Carrots and tomatoes.
- High-carb fruits: Bananas, apples, oranges, pears, grapes.
- Carbohydrates: Potatoes, sweet potatoes.
- Legumes: Lentils, fava beans, chickpeas.
Foods you can eat:
You should base your diet on these foods:
- Meats: Chicken, lamb, meats, and pastrami.
- Fatty fish: Salmon, sardines, and tuna.
- Eggs: Full of vitamins, protein, and omega 3.
- Low-carb vegetables: Asparagus, spinach, and broccoli.
- Full-fat dairy products: Cheese, cream, full-fat yogurt, and butter.
- Nuts and seeds: Almonds, walnuts, and sunflower seeds.
- Healthy fats: Coconut oil, avocado, and olive oil.
This diet depends on fatty protein sources found in veggies, nuts, and some healthy fats to lose weight.
Healthy drinks:
Healthy drinks allowed in this diet:
- Water: You should drink water continuously.
- Coffee: Coffee is rich in healthy antioxidants.
- Green tea: A healthy drink.
Foods allowed to be eaten from time to time:
There are some foods that can be included every now and then like:
- Dark chocolate
- Heavy cream
Carb addition phase:
The carb addition phase gradually starts after the first phase, begin with adding some high-carb vegetables then fruits like berries and strawberries, then starchy vegetables, but always try not to go back to your bad eating habits.
This diet plan table:
This table helps you plan your meals and understand how this diet works:
- Day one:
Breakfast: Eggs with veggies and a drop of coconut oil.
Lunch:Green salad (arugula, lettuce, parsley, dill with olive oil), grilled chicken breast, with some almonds.
Dinner: Two pieces of meat, and sautéed vegetables.
- Day two:
Breakfast: Basterma with eggs
Lunch: Chicken pieces with some chopped vegetables
Dinner: Burger with cheese and vegetables with some butter.
- Day three:
Breakfast: Omelet with some veggies fried in coconut oil.
Food: Shrimp salad with a little olive oil (you can swap shrimp for tuna)
Dinner: Two pieces of beef with some veggies.
- Day Four:
Breakfast: Spinach omelet eggs
Lunch: A piece of meat with some vegetables.
Dinner: Two fish with vegetable salad and olive oil.
- Fifth day:
Breakfast: Eggs with pastrami and vegetables
Lunch: Caesar salad with grilled chicken and some almonds.
Dinner: Dawood Pasha kofta with some vegetables
- Day six:
Breakfast: Eggs with vegetables and a drop of coconut oil
Lunch: Cheeseburger with butter and vegetables.
Dinner: Two pieces of meat, and some cooked spinach.
- Day seven:
Breakfast: Eggs with pastrami
Lunch: Two pieces of meat with some cooked beans
Dinner: Grilled chicken wings with sautéed vegetables
Always try to include a lot of leafy greens in your diet, and look for meals that rely on low carbs so you don’t get bored.
Some products you should buy:
There are some products that help you cook and prepare for this plan:
- Meats
- Coconut oil or olive oil
- Dairy products: Greek yogurt, cream, and butter.
- Vegetables: Lettuce, spinach, arugula, tomato, broccoli, cauliflower, onion.
- Fruits:Strawberries and berries
- Raw chocolate
- Avocado
You don’t have to have all the ingredients at first. Don’t make it hard on yourself. Start with what you have and buy one or two new items for your healthy routine every now and then.
