This diet basically consists of a low- carb diet and is recommended for weight loss. The basic idea of the diet claims that you can lose weight while eating as much protein and fat as you want, without consumption of food high in carbs.
The diet was promoted by physician Dr. Robert C. Atkins. In the beginning it was considered unhealthy and demonized by the health authorities because of its high saturated fat content. New studies show that saturated fat is harmless.
After which the diet has been studied thoroughly and has not only shown to lose weight but also shows a great improvement in blood sugar, cholesterol levels, triglycerides and other health markers than low-fat diets.
This reason why this diet is effective is because the reduction in carbs and increased proteins lead to a reduction in appetite.
There are 4 phases to the diet:
- Phase 1 (Induction)- eat 20g of carbs per day for 2 weeks. Eat high fat, high protein, with low-carb vegetables which kick starts the weight loss.
- Phase 2 (balancing)- gradually add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
- Phase 3 (fine-tuning)- when you almost reached the targeted weight, you can add more carbs to your diet until the weight loss slows down.
- Phase 4 (maintenance)- without regaining the lost weight, you can eat as many healthy carbs as your body can tolerate.
While on the Atkins diet, you should avoid sugary drinks and foods, grains, vegetable oil, high carb vegetables, high carb fruits, starches, legumes etc. Stick to food like meat, let it be beef, pork, chicken, pork etc., fatty fish, seafood, eggs, low carb vegetables, full-fat dairy, nuts and seeds and healthy fats.
At the end of the day, this diet is a healthy and effective way to lose weight.