The Atkins Nutritional Approach, also known as the Atkins diet, is one of the most popular low-carbohydrate diets available today. Robert Atkins, the brain behind this diet, proposed that limited consumption of carbohydrates could trigger the metabolism system of human body. Thus, this diet facilitates usage of stored body fat as energy source. Below, you will find types of Atkins diet.
How the Atkins diet works?
The said diet proposes restricting carbohydrate intake, thereby putting the human body into a state of Ketosis. During this process, the body derives energy from the stored fat cells. As a result, the person feels less hungry, thus leading to a calorie deficit. In short, the Atkins diet switches the body from carbohydrate-burning system to a fat-burning system.
Why it works?
Sugar that is present in the carbohydrate rushes into the bloodstream when you consume a high-carbohydrate meal. The body then secretes insulin to prevent the blood sugar level to rise. Extra sugar is then stored in the liver and muscle as glycogen. Once, the level is reached, extra sugar is converted into fat. Atkins food program considers these factors to lay down a list of foods that contain minimal carbohydrates.
Atkins diet phases and types
The Atkins diet has four phases- induction, ongoing weight loss (OWL), pre-maintenance and maintenance.
During the induction phase (two weeks), you are supposed to eat no more than 20grams of carbohydrates in a day. You should follow the OWL phase until you are 5-10 pounds short of your desired weight.
The pre-maintenance phase involves addition of carbohydrates in such a way that the dieter does not gain weight. The last phase, which is the maintenance phase, allows the dieter to consume carbohydrates as found in the pre-maintenance phase.
Atkins diet plans The Atkins diet comprises protein foods, vegetables, cheeses, fats and oils, beverages, fibre, sugar substitutes and miscellaneous foods. 1. Protein foods- meat, sea food and eggs 2. Vegetables- Sprouts, lettuce, spinach, and herbs 3. Cheeses- low fat cheese 4. Fats and oils- Extra-virgin olive oil, canola and butter 5. Beverages- Water, sugar-free soda, sugar-less tea/coffee 6. Fibre- flax seed and psyllium 7. Sugar substitutes- sucralose, saccharine 8. Additional foods- lemon/lime juice, olives, avocado, Atkins bars