The Atkins Diet has four core principles :. According to Dr. Atkins, the main reason for weight gain is the consumption of refined carbohydrates, or carbs, especially sugar, high fructose corn syrup, and flour. This switch is called ketosis. When glucose levels are low, insulin levels are also low, and ketosis occurs. In other words, when glucose levels are low, the body switches to using its fat stores, as well as dietary fat, for energy.
In theory, this can help a person lose body fat and weight. Before a person eats, their glucose levels are low, so their insulin levels are also low. When that person eats, their glucose levels rise, and the body produces more insulin to help it use glucose. The glycemic index GI is a scale that ranks carbohydrates, or carbs, from 0 to , depending on how quickly they increase blood sugar levels after consumption, and by how much.
Refined carbs, such as white bread and candy, contain high levels of glucose. These foods have high GI scores, as their carbs enter the blood rapidly, causing a glucose spike. Other types of carbs, such as beans, do not affect blood glucose levels so quickly or severely.
They have a low glycemic load and score lower on the glycemic index. Net carbs are the total carbs minus fiber and sugar alcohols. Sugar alcohols have a minimal effect on blood sugar levels. Atkins, the best carbs are those with a low glycemic load. Fruits and grains are high in carbs, and a person on the Atkins diet restricts these , especially in the early stages. However, these foods are also good sources of vitamins , minerals, fiber, and antioxidants.
To make up for the lack of nutrient-rich foods, the Atkins diet encourages people to use vitamin and mineral supplements. If there is minimal carbs intake via the diet, ketosis will occur. During ketosis, the body will breakdown fat stores in the cells, resulting in the creation of ketones.
These ketones then become available for the body to use as energy. The Atkins diet is a low carb diet where the body burns more calories than on other diets because ketosis occurs. It is a kind of ketogenic diet, though protein intake is typically higher, and fat is lower in comparison to a traditional ketogenic diet.
Learn more about how keto diets work. Also, how they differ from the Atkins diet. The Atkins diet has four phases :. A person consumes less than 20 grams g of carbs each day. At this stage, carbs come mainly from salad and vegetables, which are low in starch. The dieter eats high fat, high protein food with low carb vegetables, such as leafy greens.
Get some more tips here on how to get started on a low carb diet. People gradually introduce nutrient-dense and fiber-rich foods as additional sources of carbs. These foods include nuts, seeds, low carb vegetables, and small amounts of berries. People can also add soft cheeses in this phase.
The aim of phase 2 is to find out how many carbs an individual can eat while continuing to lose weight. This process creates ketones, which the body can then use for energy. There are four phases of the Atkins diet, starting with the most restrictive and gradually getting easier. Other Atkins plans allow 40 or net carbs from the start. They are designed for people who have less weight to lose or want to maintain their current weight.
The Atkins diet has been around for decades, and it has some benefits. This diet works for some people because it:. If you have diabetes or any health conditions, talk to your doctor before starting a weight loss plan. The Atkins diet promotes a high-fat, low-carb plan to help people lose weight and improve their health. Before you try it, learn the pros and cons. Learn more about vaccine availability. You can consume 3 tablespoons daily of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower, and other vegetable oils preferably expeller-pressed or cold-pressed.
Do not eat fruit, bread, pasta, grains, starchy vegetables, or dairy products other than cheese, cream or butter. And do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans, and other legumes are also not permitted at this time. If you feel you must eat bread or some other grain product, only high-fiber, low-carb products with 3 grams of net carbs or less per serving are allowed, and you can eat only one serving a day.
Note that even that amount may slow or stall your progress. Adjust the quantity you eat to suit your appetite, especially as it decreases.
Check the carbs listed on every package label or use our Carb Counter Tool. Enjoy a meal out at a restaurant as often as you wish but be on guard for hidden carbs in gravies, sauces, and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. But because of the fillers and bulking agents that are added, be sure to count each packet of any of these as 1 gram of carbs.
The initial loss of water weight is typical during Induction, but it can lead to lightheadedness and zap you of your energy.
To hydrate your body, avoid constipation and electrolyte imbalance, and flush out the by-products of burning fat, drink at least eight 8-ounce glasses of water each day. Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth not low sodium types.
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