Atkins Diet Plan: Low Carb keto meal to Achieve Weight Loss

The most reliable and effective way to lose weight is to identify and implement an Atkins diet plan. Atkins Diet plan focuses on weight reduction while providing nutritional value. If you have tried several diet and exercise programs with little or no result, this program is just the thing for you. As you use this Atkins diet plan, you will realize that the key to losing weight is a daily nutritional diet plan.

The average person has tried at least three diet plans in his or her lifetime, most of the time, with little to no success. However, many kinds of weight loss plans or diets can accommodate most types of people.

Weight loss and food are both equally stressing and frustrating in maintaining success. Atkins diet plan teaches you how to eat to maintain your weight loss without having to adhere to limited calorie intake.

What is Atkins Diet Plan

Atkins is based around the idea that eating the right foods, consisting of mainly proteins and vegetables, turns your body into a fat-burning machine. By limiting carbohydrate intake, the body turns to fat for fuel instead of carbohydrates, and the fat-burning begins!

In cutting foods with high carbohydrate content, your body will start to burn proteins and fat instead of glucose. Popular diets like the Zone diet or Atkins diet make use of such technology.

Cutting fatty foods will also improve health and immune system functions- as fatty foods can clog blood vessels or arteries.

Fat becomes your body’s primary source of fuel as opposed to carbohydrates, burning fat that’s stored throughout the body and helping you lose weight. It does not only make you leaner and lighter, but it makes you healthier too. By the end of the plan, you will have improved your health and your looks!

With this Fat loss Forever program, you will be fascinated with the things you learn. Additionally, you will be amazed that the minimal time it will take to lose weight will transform your life. When you begin to use this program, you will instantly realize why this program works.

Low Carb Atkins Diet Plan

4 Phase Atkins Diet Plan For Weight Loss

As long as Atkins has been around, there have been critics saying that the diet plan is unhealthy and leads to a harmful lifestyle.

There are 4 phases in the Atkins diet plan. If followed correctly, they can lead to a healthier, lighter you without having to survive on several hundred calories a day!

  1. Phase 1 is the strictest, consisting of mostly protein, fats, and vegetables.
  2. Phase 2 expands your diet slightly, allowing a few more foods and continuing with moderate to rapid weight loss results.
  3. Diet Plan Phase 3 is known as the “Pre-maintenance” phase. This planning help to achieve when you are 5-10 lbs from reaching your weight loss goal.
  4. Phase 4 is the final phase and is commonly referred to as the “Lifetime Maintenance” phase because it aims to maintain the achieved weight loss and become a way of life.

Atkins phase 1 meal plan

Phase 1 Atkins diet plan is the strictest phase. This phase can generate a weight loss of up to 15 pounds in just two weeks.

This phase should not be more than two weeks. Carbohydrate intake should not exceed 20 grams per day, and your body is known as ketosis. Ketosis, in simple terms, is the state in which the body is now using fat for energy.

When you limit carbohydrate intake, your body turns to fat for energy and generates more ketones. This step is what leads to elevated weight loss. During this phase, the diet should consist mostly of vegetables and protein along with fat.

Cheese, eggs, and some condiments (including mayonnaise, mustard, butter, and oils) are allowed, as well as herbs and spices not containing added sugar. Choices during Phase 1 of the Atkins plan can seem limited, so creativity in the kitchen is vital to surviving this phase.

Atkins phase 2 meal plan

Phase 2 Atkins diet plan, more foods are added to the diet, allowing five additional daily net carbohydrates per week. Weight loss continues during this phase but at a slower, more consistent pace.

During phase 2, the diet plan allows for dairy, nuts, and some fruits in limited amounts. Cottage cheese, almonds, sunflower seeds, strawberries, lemon juice, and heavy cream are some of the foods allowed in Phase 2 in limited quantities.

Many of these foods are available in pre-packaged containers for convenience and do not require any cooking or preparation. I make this phase more natural to adhere to and allows for continued weight loss with more variety in your diet.

Atkins phase 3 meal plan

Phase 3 Atkins diet plan is the first of two maintenance phases. This phase, referred to as the Pre-Maintenance phase, allows you to keep adding carbohydrates, losing weight slowly, and getting accustomed to your new lifetime eating plan.

In Phase 3, carbohydrate intake increases to 50-70 carbohydrates per day, and the number of new foods available to eat is endless. Added foods in Phase 3 include but are not limited to :

  • Starchy vegetables including potatoes, yams, and carrots
  • Legumes including black beans, chickpeas, kidney beans and lentils
  • Grains including oatmeal and rice
  • Fruits including watermelon, mango, kiwi, and banana

By Phase 3, most dieters are accustomed to a decreased carbohydrate intake, and eating even a fruit seems like a treat. Reaching this phase means you are only a few pounds from reaching your weight loss goal. By entering this phase and adding so much more variety to your diet, you can continue to lose those last few dreaded pounds and get accustomed to your new way of life.

Atkins phase 4 meal plan

Phase 4 Atkins Diet Plan in this phase, you should have reached your weight loss goal. This phase is not so much a phase as it. This step helps you maintain your healthy, new weight. All of the acceptable foods in phase 3 continue to be allowed in phase 4, With modifications of added foods that you have eliminated while on the diet plan.

After completing the diet plan, you can reintroduce foods you have rejected. Such as refined sugars, including cake, ice cream, and cookies, but in moderation and mainly as a treat on special occasions. Discipline, a trait required with any of one of the diet plans. You may choose to follow, is needed before, during, and after losing weight to maintaining it.

Overall, the Atkins diet is an excellent way to help you lose weight without limiting calories. Calories are not restricted, and you can eat until you are full. As long as stick to the foods on the allowed list during each phase.

How Does Low Carb Aktins Diet Work?

February 13th, 2011With the low carb mania prevalent among the dieters, Atkins diet made a comeback in the last decade. Initially introduced in the 1970s, it became trendy after its re-introduction by the author. Nearly 25 million Americans have taken to the new diet plan shelving the fat-free diets that were so popular in the 1980s and 1990s. Atkins’s plan has made inroads in the current decades as well. While doubts were raised in many quarters about the effectiveness of the diet plan, it has proved to be quite useful over the years.

Safety and Effectiveness

A couple of considerations for physicians, dietitians, and dieters are the safety and effectiveness of any diet plan they adopt. It is, therefore, essential for all of them to learn how the Atkins diet works. However, it can be said that without any reservation, it has proved to be safe and effective and has passed the acid tests to which scientists put it all around the world with aplomb.

Atkins Diet Components

The low carb diet plan has the following components:

  1. No more than 20 grams of carbohydrate per day during the first two weeks of the induction period.
  2. In such periods, the diet is made of unlimited meat, poultry, eggs, cheese, bacon, sausage, butter, oil, seafood, and margarine.
  3. Carbohydrate limitation is confined to carbohydrate components in sauce, dressings, cheese, and lettuce greens or other green vegetables per day.
  4. No milk, fruit, cereals, grains, bread, or any vegetable with a high glycemic index are allowed during the first two weeks.
  5. Vegetables like potatoes, carrots, corn, and peas are also prohibited.
  6. The extent of carbohydrate in diet can be enhanced to 25 grams after two weeks, and five more grams can be added every subsequent week.
  7. Even, in the long run, the total amount of carbohydrates in the diet should not go beyond the 40-90 grams range.

Carbohydrate Draught

The Atkins diet is based purely on the thesis of carbohydrate draught. The amount of carbohydrate 90 grams a day is also on the lower side compared to the recommendations of dieticians and physicians. While there are other diet plans such as the Mediterranean, Jillian, and South Beach diet plans, this one is the topper so far as a low carb diet is concerned.

Carbohydrate Misnomers

One widespread misconception is that the higher quantum of carbohydrates will lead to obesity and illness. This concept is also the basis of all low carb diet plans such as the Atkins diet. However, epidemiological studies all over the world have proved it to be otherwise. For instance, the people of Japan use high carb diets with a lot of fish, and all of them do not become obese or fatty. Perhaps the reason is that in this way, they also get a lot of protective omega-3 fatty acids.

But that is one of the few exceptions, and the standard rule continues to be that low carb diets usually help fat and weight loss.

What Foods to Eat

While this diet focuses on burning fat, it helps you to maintain a balance between the intake of carbs and calories. This balance can only take place with the consumption of certain nutritional foods. Nutritional Foods to Consume

Atkins Diet Plan weight loss guide

Egg whites– Consuming egg whites is critical when trying to burn fat. This part of the egg will provide you with high, quality protein. Protein is essential because it helps with the structure of red blood cells and the repair of body tissue. Poultry and lean, red meat also contribute to providing high, quality protein.

Oats, rice, potatoes, and whole-grain bread– These food items are extremely rich in fiber and contain a high level of carbohydrates. As fiber helps with the process of digestion, it also helps to decrease abdominal bloating and gas. Additionally, it provides a feeling of bulkiness. This heavy feeling will result in the consumption of fewer meals.

Fresh Vegetables– Fresh Vegetables are another key ingredient when it comes to losing weight and burning fat. Fresh Vegetables, particularly green vegetables, contain a high source of fiber. These vegetables are also high in vitamins and antioxidants.

Fresh Fruits– During a fat burning diet, fruits are highly recommended due to their high level of carbohydrates. It is always healthier to choose fresh fruits as opposed to processed or dried fruits.

The nutritional value of any diet is extremely important. It is essential because it teaches you how to lose weight safely without causing nutritional deficiencies. With a fat burning diet, your body will continue to maintain a sufficient level of vitamins, proteins, and carbohydrates.

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