Atkins diet plan is mostly preferred by those who want to lose weight or those who want to achieve a stable fitness in their life.
It is a low carb diet plan which focuses on eating food items which contain less carbohydrates.
Dr. Robert coleman atkins is known as the founder of Atkins diet plan, he wrote about this in his book published in 1972.
If you want to lose weight without following any strict diet plan which limits the intake of your favourite food items, then you can go with Atkins meal plan as it is easy to follow and you can eat as much protein and fat you want to eat.
According to this plan you eat a good amount of protein and fat (saturated fat) but avoiding food that is rich in carbohydrates.
So, before moving forward I want to clear your opinion about your weight loss goals.
Do you really need to Lose your weight or just someone says to you "Hey you are overweight".
To get an exact answer you can calculate your BMI (body mass index).
Calculate your BMI here
So, without wasting much of your precious time let's move ahead.
Table Of Contents
What is Atkins diet plan and how does it works
Foods to include in Atkins diet plan
How much weight can you lose on Atkins plan ?
What is Atkins' diet plan and how does it work ?
The Atkins diet plan was introduced by Dr.Robert Atkins and it became very popular among those who want to lose weight but don't want to follow a strict diet plan.
If I talk about my personal experience, I used to follow Atkins' meal plan during my adolescence and believe me It helped me alot.
Atkins meal plan is beneficial because when you follow this meal plan your body will burn stored fat instead of burning glucose.
In simple language, you will lose more weight.
Interesting right, but it requires your dedication.
If you have decided to follow a atkins plan then you have to restrict the intake of food ingredients which contain high amount of glucose and trans fat (trans fat is very harmful for your health)
For example - sugar ,white bread, sweet and other refined carbs.
Refined carbs are restricted because they contain high amounts of carbohydrates and also have a high score on GI (glycemic index) scale.
Glycemic index scale or GI scale ranks carbohydrates in a scale of 0 to 100, depending upon how fast any carbohydrates increases the sugar level of blood.
Generally, a typical Atkins meal plan consists of four phases.
Phases in Atkins diet plan
Atkins plan consists of four phases which are
Introduction
Losing weight
Pre maintenance of desired weight
Long-term maintenance of desired weight
1. Introduction
Introduction or phase one includes starting of the weight loss process.
So, in Phase one you have to eat 20 grams of Carbohydrates everyday.
Try to eat leafy vegetables which contain low carbohydrate and low starch but high amounts of fibre and proteins.
You can eat high protein and fat (saturated fat).
Egg white is a very good source of protein on which you can blindly believe.
2. Losing weight
In the second phase you can increase your daily carb intake from 20 gram per day to 25 grams per day.
You can include high fibre rich food ingredients such as Almonds and high-protein seeds.
After completing one week in phase two you can increase your carb intake to 30 grams per day.
3. Pre maintenance of desired weight
Introduce this phase in your diet plan when you are just 4 kg to 5 kg away from your desired weight.
In this phase you can add 10 grams of carbs to your diet plan every week. It is necessary to Slow Down The ongoing weight loss.
You can also add grains and vegetables (with starch) in this phase.
Continue this phase until you have achieved your desired weight and hold it for a month or more.
4.Long-term maintenance of desired weight
In this phase you have to maintain your weight which you have achieved from the last three phases.
Now you can add a range of carbs into your diet while remembering to maintain daily carb intake from 40 grams to 120 grams.
Atkins meal plan for 7 days
Here is a sample of Atkins meal plan for 7 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
ADVERTIZMENT
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Foods to eat during Atkins diet plan
So, now it's time to start your diet plan but, in case if you don't know what to eat during Atkins plan then don't worry, I am here for you.
Here is a list of food ingredients and some beverages that you can include in your diet plan.
1. Nuts such as almonds and others contain high amounts of protein and fibre.
2. High fibre vegetables such as broccoli and other leafy vegetables.
3. You can definitely go with eggs as they are rich in protein.
4. Meat items such as pork, chicken, fish and lamb are also rich in protein and fibre.
5. Fed on complex carbohydrates instead of simple and refined carbs.
Beverage options
1. Green tea is a very good beverage option and also very beneficial in terms of weight loss.
2. Black coffee (without sugar) is rich in antioxidants. So you can also use black coffee as a beverage option without any hesitation.
3. Nothing is better than water in terms of weight loss, because it doesn't cost you anything and it is readily available.
4. You can also include black tea ( without sugar).
5. You can also try some best weight loss morning drinks.
Foods to avoid
Before starting following your Atkins plan you have to know what foods are to be avoided.
So, for your is I prepared a list of food items and beverages which should not be in your diet plan.
1. Avoid food items which contain grains or made up of grains.
Grains like wheat, rice and Barley contain high amounts of Carbohydrates so they should be avoided.
2. Avoid processed food items which contain high amounts of sugar and carbohydrates.
3. You must have to avoid trans fat because they are harmful for your health and like saturated fat which is harmless.
Most packaged or processed foods contain trans fats.
4. Exclude vegetables and fruits which contain high amounts of carbohydrates.
Fruits like bananas and apples contain high carbs.
When you reach phase 3 then you can have these fruits freely.
5. Avoid vegetable oils.
6. Avoid beverages like soft drinks which are rich in sugar.
How much weight can you lose on Atkins ?
By following a Atkins diet plan you can lose your desired amount of weight.
Atkins says that you can lose a lot of water weight in the first week of following a diet plan and after that the weight loss process becomes slow.
By following a low carb diet you can lose 4 kg to5 kg weight in just 7 days.
Bottom lines
So, if you really want to lose your Weight by following a diet plan then you have to start it right now.
"Nothing big can be achieved in one day, but it will get achieved one day".
So, it was all about the "Atkins diet plan".
