Home Diets to lose weightFamous Diets What does the new Atkins Diet and its Phases consist of?

What does the new Atkins Diet and its Phases consist of?

by Georgia Ede
Published: Last Updated on

The low carbohydrate diet, the Atkins diet

The Atkins diet is not a new diet, it is a diet that was born in the 70’s. It was created by Dr. Robert. C Atkins.

This diet indicates that by consuming more protein and fat you lose weight and at the time, it was quite criticized and described as a diet with negative effects on health. Above all, reference was made to the high consumption of saturated fat, which would cause damage to our body.

Currently, it has been shown that these saturated fats in that proportion are totally harmless.

Reasons to do the Atkins diet and its basic principles

One of the main reasons why this diet works is precisely because it is low in carbohydrates . Low carbohydrate diets make us lose weight because, by reducing carbohydrate intake and increasing the amount of protein, appetite is reduced , and fewer calories are also ingested unconsciously . Since hydrates have a higher caloric weight.

During all this time the diet has been subjected to various studies that have concluded that this diet is capable of making us lose weight, in a healthy way and that, contrary to what is thought, a diet with a higher fat content and low in carbohydrates makes us lose more weight, more so quickly and also improve our health (blood sugar, triglycerides and cholesterol ).

The Atkins diet shows us the importance of protein and healthy fats in our diet, always emphasizing the consumption of fats and proteins of plant origin, not only of animal origin.

Its basic principles are the following:

  • High consumption of proteins and fats.
  • Low consumption of carbohydrates.

Allowed foods

  • Meats of all kinds.
  • Seafood and fish.
  • Eggs.
  • Low carbohydrate vegetables (kale, broccoli, spinach, green leafy vegetables, asparagus, etc).
  • High-fat dairy (butter, cheese, yogurt, cream cheese).
  • Nuts and seeds (especially walnuts, almonds, macadamia nuts, sunflower seeds, poppy, flax, etc).
  • Healthy fats found in olive oil, coconut oil, and avocado oil.
  • Legumes (except in the Induction phase that are prohibited).

As a drink we must opt ​​for water , since it is the most suitable drink.

We can also consume coffee and green tea or matcha tea . We must control the consumption of alcoholic beverages since they have a large amount of sugars.

Among the alcoholic beverages, the best is wine, due to its antioxidants.

Prohibited foods or occasional consumption

  • Sugars (sugary soft drinks, juices, cakes, sweets, ice cream and precooked products).
  • Cereals (wheat, spelled, rye, barley, rice). Of occasional consumption.
  • Vegetable oils (soy, corn, cottonseed, canola, etc).
  • Trans fats or hydrogenated fats present in precooked foods, sweets, industrial products.
  • Light or low-fat foods (they usually have a lot of sugar).
  • Vegetables high in carbohydrates (carrots, turnips, starches, etc).
  • Fruits high in carbohydrates (banana, apples, mango, grapes).
  • Beer, alcoholic beverages, carbonated, etc.

The phases of the Atkins diet

The Atkins diet is divided into four distinct phases , both in the consumption of certain foods and in the effects we want to achieve in our body.

Phase 1: Induction

During this first phase, you cannot consume more than 20 grams of carbohydrates per day (this weight does not refer to the weight of the food, but to the amount of carbohydrates).

This phase is very similar to the ketogenic diet ,  low consumption of carbohydrates, many proteins and healthy fats. This stimulus makes losing weight quickly and easily to carry out since when consuming proteins the organism is satiated more easily. This stage usually lasts two weeks.

During this phase you cannot consume legumes, potatoes, sweet potatoes, starches, vegetables and fruits rich in carbohydrates such as turnips or carrots, oranges, banana, apple, mango or grapes.

Phase 2: Balance

During this stage, certain foods such as low carbohydrate fruits and vegetables, nuts and other dried fruits are introduced.

This phase does not have a specific duration, it will depend on the weight we want to lose. Therefore, when we have between 2 and 5 kg of weight left to achieve our ideal weight, we can move on to the precision adjustment phase.

Despite gradually introducing carbohydrates, we must continue with a low-carbohydrate diet, although we are obtaining results; Since the moment we introduce a lot of carbohydrates, we will begin to gain weight.

Phase 3: Fine tuning

When our goal, our ideal weight, is approaching, it is time to move on to this phase in which we will add more carbohydrates to the diet (some potato, pasta) always in a moderate way because this will activate the deceleration of weight loss . To gradually introduce carbohydrates little by little, although always in less quantity than before starting the diet.

Phase 4: Maintenance

This phase should last a couple of months after we achieve our goal. During this phase we can consume as many carbohydrates as our body can tolerate without gaining weight.

We must bear in mind that we should not eat again as we did before, otherwise, we will gain weight.

We must continue with a low-carbohydrate nutritional guideline to maintain weight.

This diet with more than 40 years of experience and that has been followed by a large number of people, has a scientific basis that demonstrates its effectiveness, therefore it is a diet that never ceases to be fashionable, and that due to its characteristics lead to other variants such as This is the case with the Dukan diet , which basically has the same principles.

Go ahead and reduce carbohydrates, consume more protein and fat and thus be able to lose the excess weight.If you want to download the new Atkins diet in pdf for free to print, click on the following link:

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