Atkins diet was introduced by Dr. Atins in the middle of 70s. There are some points that need to be noticed to do this atkins diet. This atkins diet works by avoid the carbohydrate source intake from foods mainly potatoes, rice, breads, and even noodles. There are pros and cons of this diet type. Some type of rice which having good nutritional content also prohibited for this atkins diet. In addition, we are also prohibited to consume any fried foods, milk, cake, biscuits and some foods with high carbohydrate and/or sugar content. In this article you will find information about atkins diet menu plan and how to do atkins diet with the safe way
Many people try to get a slim and ideal body, especially women. It does not escape the social demands that exist in each other’s environment. They did various ways of diet to reduce their weight, even a diet that is classified as an extreme such as this atkins diet.
How to do Atkins Diet
Atkins diet is an extreme diet, one of the reasons is that we need to avoid foods which contain carbohydrates. As we know, carbohydrate content is needed as a source of energy for our body.
Atkins diet works by not consuming carbohydrate foods beside that, this diet also encourages the perpetrators not to consume foods with high sugar content. Not only those that contain sugar, the atkins diet also prohibits consuming sweet drinks such as orange juice and sweetened juice with other sugar content.
At the beginning of the atkins diet, carbohydrate intake can be at the rate of 20 grams per day. Can be increased according to our activities until 45 grams per day.
Atkins diet menu plan
Some foods that can be consumed while we do atkins diet is foods that contain good fat and foods which rich of protein such as eggs, beef and chicken. In addition, we can eat turkey meat as our daily atkins diet menu.
For vegetables, we can consume celery, green vegetable soup with tomatoes and carrots and salads.
The advantages of Atkins diet
When we reduce carbohydrate intake from foods, the fat that reserved in the body will be easily burned, so body weight will automatically reduced. The more fat burned, the more weight will reduced. This is one of the advantages of atkins diet, weight can reduced quickly. In addition, blood sugar levels will also easily reduced, because we are not recommended to consume foods that contain sugar and carbohydrates.
Atkins Diet Menu Plan
Breakfast: beef / chicken with 2 scrambled eggs
Lunch: Greek chicken salad + vegetables with celery + half an avocado
Dinner: Turkey meat with couscous and broccoli. Could plus a little salad + tomato + olives
Snack: A piece of carrot + Two tablespoons of hummus
Atkins Diet Phase
Some stages when doing atkins diet are as follows:
- Induction Phase
This stage will adjust the body’s condition to burn the fat which stored in the body, because the impact of low consumption of carbohydrates. For a day about 20 grams of carbohydrate, before we can consume carbohydrates up to 250 grams.
This is happen when we avoid foods that contain carbohydrates, as we have mentioned above.
- Ongoing Weight Loss Phase
This second stage or called Ongoing Weight Loss where we do weight loss program. We are allowed to increase the intake of carbohydrates as much as 5 grams per day for a full week until we find Critical Carbohydrate Level for Losing Weight. That number is the maximum amount of carbohydrate intake that can be consumed every day in order to lose weight. With these calculations then the intake of carbohydrates we consume in a day as much as 25 grams.
At this stage, we also can consume some types of vegetables and grains, but still do not consume milk or cereals, including potatoes and bread.
- Pre-maintenance stage
At this stage we can increase carbohydrate intake by 10 grams. This is useful for slowing down the weight loss process and preparing the body to enter the final stages of the atkins diet. We do this stage for a week to maintain our weight. Some foods at this stage can be consumed in very small amounts such as bread and pasta.
- Lifetime Maintenance Stage
At this stage, we can increase the amount of carbohydrate intake up to 90 grams per day. This stage aims at maintaining our weight.
Lifetime Maintenance is the final stage that aims to maintain weight. In this last stage you have been allowed to consume carbohydrate foods but still within the limits of below 90 grams per day. This is one-third of the normal carbohydrates we consume frequently.
Atkins Diet Side Effect
Side effects from this atkins diet is that we will easily feel tired, often dizzy, unpleasant breath, insomnia and often feel weak or have no power. In addition, we may experience constipation because of the nutrition intake from some vegetables we leave behind.
If we do this diet for some time and sustain for every year, then we will experience long-term effects that are not good for health. We will face some problem in the heart because this diet recommends to consume some foods with saturated fat content.
In addition, bones may become porous due to reduced calcium we consume through milk where the calcium content in milk is very high.
To be safer in doing atkins diet, we should consult first with a doctor around our place. Long-term health problems are a top priority for us rather than just losing weight.