DR ATKINS’s DIET | ONE WEEK MEAL PLAN + MORE

DR ATKINS’s DIET | ONE WEEK MEAL PLAN + MORE


The Atkins diet is a low-carb diet, usually
recommended for weight loss. Proponents of this diet claim that you can
lose weight while eating as much protein and fat as you want, as long as you avoid foods
high in carbs. In the past 12 or so years, over 20 studies
have shown that low-carb diets without the need for calorie counting are effective for
weight loss and can lead to various health improvements. The Atkins diet was originally promoted by
the physician Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972. Since then, the Atkins diet has been popular
all over the world with many more books having been written. The diet was originally considered unhealthy
and demonized by the mainstream health authorities, mostly due to its high saturated fat content. However, new studies suggest that saturated
fat is harmless. Since then, the diet has been studied thoroughly
and shown to lead to more weight loss and greater improvements in blood sugar, “good”
HDL cholesterol, triglycerides and other health markers than low-fat diets. Despite being high in fat, it does not raise
“bad” LDL cholesterol on average, though this does happen in a subset of individuals. The main reason why low-carb diets are so
effective for weight loss is that a reduction in carbs and increased protein intake lead
to reduced appetite, making you eat fewer calories without having to think about it. You can watch more about the health benefits
of low-carb diets in this video. The Atkins Diet Is a 4-Phase Plan! The Atkins diet is split into 4 different
phases: Phase 1 (induction): Under 20 grams of carbs
per day for 2 weeks. Eat high-fat, high-protein, with low-carb
vegetables like leafy greens. This kick-starts the weight loss. Phase 2 (balancing): Slowly add more nuts,
low-carb vegetables and small amounts of fruit back to your diet. Phase 3 (fine-tuning): When you’re very
close to your goal weight, add more carbs to your diet until weight loss slows down. Phase 4 (maintenance): Here you can eat as
many healthy carbs as your body can tolerate without regaining weight. However, these phases are a bit complicated
and may not be necessary. You should be able to lose weight and keep
it off as long as you stick to the meal plan in this video. Some people choose to skip the induction phase
altogether and include plenty of vegetables and fruit from the start. This approach can be very effective as well. Others prefer to just stay in the induction
phase indefinitely. This is also known as a very low-carb ketogenic
diet (keto). Foods to Avoid! You should avoid these foods on the Atkins
diet: Sugar: Soft drinks, fruit juices, cakes, candy,
ice cream, etc.. Grains: Wheat, spelt, rye, barley, rice. Vegetable oils: Soybean oil, corn oil, cottonseed
oil, canola oil and a few others. Trans fats: Usually found in processed foods
with the word “hydrogenated” on the ingredients list. “Diet” and “low-fat” foods: These are usually
very high in sugar. High-carb vegetables: Carrots, turnips, etc
(induction only). High-carb fruits: Bananas, apples, oranges,
pears, grapes (induction only). Starches: Potatoes, sweet potatoes (induction
only). Legumes: Lentils, beans, chickpeas, etc. (induction
only). Foods to Eat! You should base your diet around these healthy
foods. Meats: Beef, pork, lamb, chicken, bacon and
others. Fatty fish and seafood: Salmon, trout, sardines,
etc.. Eggs: The healthiest eggs are omega-3 enriched
or pastured. Low-carb vegetables: Kale, spinach, broccoli,
asparagus and others. Full-fat dairy: Butter, cheese, cream, full-fat
yogurt. Nuts and seeds: Almonds, macadamia nuts, walnuts,
sunflower seeds, etc.. Healthy fats: Extra virgin olive oil, coconut
oil, avocados and avocado oil. As long as you base your meals around a fatty
protein source with vegetables or nuts and some healthy fats, you will lose weight. It’s that simple. Beverages! Here are some drinks that are acceptable on
the Atkins diet. Water: As always, water should be your go-to
beverage. Coffee: Many studies show that coffee is high
in antioxidants and quite healthy. Green tea: A very healthy beverage. Alcohol is also fine in small amounts. Stick to dry wines with no added sugars and
avoid high-carb drinks like beer. Maybe Eat! There are many delicious foods you can eat
on the Atkins diet. This includes foods like bacon, heavy cream,
cheese and dark chocolate. Many of these are generally considered fattening
because of the high fat and calorie content. However, when you’re on a low-carb diet, your
body increases its use of fat as an energy source and suppresses your appetite, reducing
the risk of overeating and weight gain. After Induction Is Over, You Can Slowly Add
Back Healthier Carbs! Despite what you may have heard, the Atkins
diet is quite flexible. It’s only during the two-week induction
phase that you need to minimize your intake of carb sources. After induction is over, you can slowly add
back healthier carbs such as higher-carb vegetables, fruits, berries, potatoes, legumes and healthier
grains like oats and rice. However, chances are that you will need to
stay moderately low-carb for life, even if you reach your weight loss goals. If you start eating the same old foods again
in the same amounts as before, you will gain back the weight. This is true of any weight loss diet. What About Vegetarians? It is possible to do the Atkins diet as a
vegetarian (and even vegan), but difficult. You can use soy-based foods for protein and
eat plenty of nuts and seeds. Olive oil and coconut oil are excellent plant-based
fat sources. Lacto-ovo-vegetarians can also eat eggs, cheese,
butter, heavy cream and other high-fat dairy foods. A Sample Atkins Menu for One Week! This is a sample menu for one week on the
Atkins diet. It’s suitable for the induction phase, but
you should add more higher-carb vegetables and some fruits as you move on to the other
phases. Monday! Breakfast: Eggs and vegetables, fried in coconut
oil. Lunch: Chicken salad with olive oil, and a
handful of nuts. Dinner: Steak and veggies. Tuesday! Breakfast: Bacon and eggs. Lunch: Leftover chicken and veggies from the
night before. Dinner: Bunless cheeseburger, with vegetables
and butter. Wednesday! Breakfast: Omelet with veggies, fried in butter. Lunch: Shrimp salad with some olive oil. Dinner: Ground-beef stir fry, with veggies. Thursday! Breakfast: Eggs and veggies, fried in coconut
oil. Lunch: Leftover stir fry from dinner the night
before. Dinner: Salmon with butter and vegetables. Friday! Breakfast: Bacon and eggs. Lunch: Chicken salad with olive oil and a
handful of nuts. Dinner: Meatballs with vegetables. Saturday! Breakfast: Omelet with various vegetables,
fried in butter. Lunch: Leftover meatballs from the night before. Dinner: Pork chops with vegetables. Sunday! Breakfast: Bacon and eggs. Lunch: Leftover pork chops from the night
before. Dinner: Grilled chicken wings, with some salsa
and veggies. Make sure to include a variety of different
vegetables in your diet. Healthy Low-Carb Snacks! Most people feel that their appetite goes
down on the Atkins diet. They tend to feel more than satisfied with
3 meals per day (sometimes only 2). However, if you feel hungry between meals,
here are a few quick healthy snacks: Leftovers. A hard-boiled egg or two. A piece of cheese. A piece of meat. A handful of nuts. Some Greek yogurt. Berries and whipped cream. Baby carrots (careful during induction). Fruits (after induction). How to Follow the Atkins Diet When Eating
Out! It’s actually very easy to follow the Atkins
diet at most restaurants. Get extra vegetables instead of bread, potatoes
or rice. Order a meal based on fatty meat or fatty
fish. Get some extra sauce, butter or olive oil
with your meal. A Simple Shopping List for the Atkins Diet
It’s a good rule to shop at the perimeter of the store. This is usually where the whole foods are
found. Eating organic is not necessary, but always
go for the least processed option that fits your budget. Meats: Beef, chicken, lamb, pork, bacon. Fatty fish: Salmon, trout, etc.. Shrimp and shellfish. Eggs. Dairy: Greek yogurt, heavy cream, butter,
cheese. Vegetables: Spinach, kale, lettuce, tomatoes,
broccoli, cauliflower, asparagus, onions, etc.. Berries: Blueberries, strawberries, etc.. Nuts: Almonds, macadamia nuts, walnuts, hazelnuts,
etc.. Seeds: Sunflower seeds, pumpkin seeds, etc.. Fruits: Apples, pears, oranges. Coconut oil. Olives. Extra virgin olive oil. Dark chocolate. Avocados. Condiments: Sea salt, pepper, turmeric, cinnamon,
garlic, parsley, etc.. It’s highly recommended to clear your pantry
of all unhealthy foods and ingredients. This includes ice cream, sodas, breakfast
cereals, breads, juices and baking ingredients like sugar and wheat flour.

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