Atkins Diet Weight Loss Program: Complete Guide

atkins diet

Atkins diet is a weight loss program that limits consumption of various foods that contain high carbohydrates. This diet is one type of diet that many lived by women. Atkins is a diet that can provide a slim body in a fast time.

If you want to undergo Atkins diet, you can consider several advantages and side effects. This article will explain some important things about diet Atkins to help you.

What is Atkins diet?

The Atkins diet is a weight loss program that is high in fat and protein intake, but low in carbohydrates. The essential reason for this weight-reduction plan is to lessen the consumption of foods containing high carbohydrates. If you consume foods that are low in carbohydrates, the body will use fat as a source of energy. If fat is used as the source of energy, it will burn fat that causes your body to be slim.

Atkins diet aims to reduce the consumption of carbohydrates. Weight loss program is often said to be an extreme diet because you really should not be consuming carbohydrates. While carbs are the energy source that the body needs to move. In this diet, you should not waste foods with high sugar content. Also, you are also forbidden to contain only sugar, sweet drinks such as orange juice and sweet juice with other sugar content.

How Atkins diet work?

Atkins diet is guided by the reduction of carbohydrates so that the process of burning fat in the body is much more efficient. By reducing carbohydrates fat and fat reserves are used as an energy source. The use of fat in the diet program that can trigger your weight loss.

To get fat, you have to consume some food sources of fat. However, you should also choose good fats for skin health. Weight loss program is not just helping to lose weight. Since you reduce your carbohydrate intake, it can help you prevent various diseases.

Atkins diet benefits

  • Prevent metabolic syndrome
  • Prevent and reduce diabetes
  • Preventing high blood pressure
  • Prevent and overcome cardiovascular disease
  • Reduce the risk of heart disease
  • Reduce the risk of stroke

Atkins phase of the diet

Phase 1

The first step of the Atkins weight loss program is also called the induction phase. This phase is the period when the body replaces its energy source from carbohydrates to fat. In this step, you will know how your weight loss is so fast. During this phase, you should not consume more than 20 grams of carbohydrates in 2 weeks.

In the induction phase, you should consume lettuce, tomatoes, broccoli and other vegetables. During this phase, you only consume carbohydrates as much as 20 grams/day. You should multiply foods containing healthy fats, high protein, and low-carbohydrate green vegetables to accelerate weight loss.

Phase 2

Phase 2 of the Atkins weight loss program is a balancing phase where you can add some other foods in the daily menu. Some of the foods you can add include low-carbohydrate vegetables, nuts, and a little fruit.

Phase 3

The third period is the fine-tuning phase. In this phase, you are almost reaching the weight you want, add a little carbohydrate into your diet approximately 10 grams until your weight drops slowly.

Phase 4

Use to 4 is a maintenance phase, in this phase, you can consume a variety of healthy carbohydrates because your body already tolerates it without raising your weight.

How to get calorie?

When undergoing Atkins diet, the body burns fat and carbohydrates to get energy. Weight loss program assumes that reducing carbs will make the process of burning fat more efficiently. The body will then burn fat as a source of energy, including fat reserves. This is what can encourage weight loss while undergoing Atkins diet.

The Facts about Atkins Diet

  1. Atkins diet is a low-carbohydrate diet that assumes that carbohydrates are a factor that causes weight gain.
  2. If carbohydrate consumption is limited, then the body will experience ketosis
  3. Diet Atkins is very important to eliminate carbohydrates from your menu list
  4. Calories derived from the consumption of foods containing fat and protein
  5. You must reduce the consumption of carbohydrates
  6. Atkins weight loss program consists of 4 phases of induction phase, balancing phase, excellent turning phase, and maintenance phase
  7. Body starts burning fat to get energy and inhibits carbohydrate intake
  8. The induction phase lasts for 14 days and in this phase starts to look weight loss
  9. In the maintenance phase, you can consume foods containing carbohydrates, but the amount should remain limited

Atkins Diet Menu

There are many menu options that you can make every day while undergoing Atkins weight loss program. Every menu you consume must meet your body’s nutrients even if you have to reduce the portion of the meal and replace some food sources.

Below is an example of Atkins diet menu for one week, you can try it or create another menu.

atkins diet menu

 

Atkins diet side effects

Although Atkins diet can lose weight quickly, you should know some of the side effects of weight loss program. Side effects of this diet may occur in some dieters, but not all experience the same side effects.

Some side effects of Atkins diet include

  • The body has ketosis

Because of low carbohydrate consumption, the body will experience ketosis where ketones will be produced by the body

  • Food addiction with high sugar content

When undergoing the Atkins diet, carbohydrate intake is lowered suddenly causing symptoms of addiction to foods that have high sugar levels.

  • Exposure to ketones through the breath and urine creating bad breath
  • Exit cold sweat
  • Fatigue
  • Dizzy
  • The body becomes weak
  • Constipation

Atkins diet limits the consumption of fibrous foods so you can get constipated.

  • Cramps

Some Atkins dieters may experience cramps because they lack minerals when dieting.

Atkins diet pros

  • Will not starve

Going on the Atkins diet keeps you fed and does not have to endure hunger. You no longer need to starve while on a weight loss program and this will not interfere with your body’s metabolic processes.

  • Weight loss is faster

Atkins weight loss program can lose weight quickly. In just a few weeks your pressure is reduced. This is because you consume foods that are low in carbohydrates.

  • Do not interfere with your activities

Atkins diet is a diet that you can run easily and does not interfere with your actions. Even if you work, take care of children or other activities, you can still run this diet very quickly. This diet will not make you lose energy and does not make you weak even if you have to move.

  • Increase muscle mass

One of the benefits of Atkins diet can increase muscle mass, especially for athletes. The increase in muscle mass of the weight loss program is due to increased consumption of protein and fat. Protein and fat in the body can increase your muscle mass.

Atkins diet cons

  • Not suitable for those of you who do not like meat

Do not run an Atkins diet if you do not like meat because this diet requires you to eat meat. Atkins weight loss program can be dangerous if you have heart disease or diabetes.

  • Must be diligent exercise

Atkins weight loss program requires you to exercise regularly even if you keep your diet. If you want maximum results, try to exercise regularly. Therefore, sometimes this diet is not suitable for those of you who are lazy to use or you do not have time to apply.

  • Be disciplined

Atkins diet requires discipline because the tone must keep the diet. You must maintain a balance of food consumption. You should also carefully limit the amount of food and calculate the calories of food you consume. If you lack discipline, the weight loss of this program will not give maximum results; even you can fail in the middle of the road.

  • Potential side effects

Almost all types of diets have side effects. You undergo Mediterranean diet; you can experience side effects. You run a Ketogenic diet; the tone can also experience some health problems. Similarly, with Atkins diet, you can also experience mild side effects. Some of these side effects are colon cancer, bad breath, digestive problems and others.

From some of the above explanations, you can reconsider whether to undergo Atkins diet or not. If you are still in doubt, you can consult a dietician or dietitian. In consultation, you can undergo a weight loss program easily and minimize the risks.