The principle of the Atkins diet is quite simple: Avoid carbs as much as possible to lose weight. Instead, fat and proteins are on the menu without limit.
In four phases to dream body with the Atkins diet
Carbohydrates (kh) like noodles, bread, rice and sugar are largely avoided in the Atkins diet. Instead, high-fat foods and proteins are recommended on the nutritional plan. The goal is the condition of the so-called ketosis: In this fat is burned with maximum efficiency through an accelerated metabolism. The big and hopefully quick goal: to lose weight over a self-selected period over the long term.
Overall, the Atkins diet should be done in four phases, with the final phase being about keeping weight on a long-term and long-term basis. The best part of the theory: We do not have to count calories!
The phases of the Atkins diet
Phase 1 of the Atkins diet takes at least two weeks to allow the body to get used to the diet change. Fish, meat, eggs and soy products are allowed, but no dairy products like cheese. The permitted amount of carbohydrates (20 grams) should be in the form of lettuce and vegetables, and bread is strictly prohibited.
Phase 2 is the basic reduction diet according to Atkins: After the rather one-sided introduction phase, nutrient-rich kh in the form of vegetables, nuts, berries and legumes are now on the agenda. The amount of carbohydrates may be increased by 5 grams per week. If you lose weight, you have to reduce your carbs by 5 grams.
Phase 3 is the phase of Atkins diet, where weight loss is slowly but surely stagnating. The amount of carbohydrates is increased by 10 grams per week, two days a week, supplemented with about 20 to 30 grams of nutrient-dense foods.
Phase 4 Anyone who has arrived here has ideally already achieved his desired weight. In this lifelong maintenance diet , the range of permitted foods increases dramatically: vegetables, fish and fruit are part of the daily diet plan. Pasta and potatoes are still authorized only in exceptional cases.
What is behind the diet?
When inventor Robert Atkins published his first diet book in the 1970s, the motto was: fat and protein should be eaten indefinitely, not allowed are carbohydrates over five grams in any form. At least during the first 14 days of the weight loss cure.
Later, Atkins adapted his theory again and allowed in the first diet phase, a carbohydrate amount of 20 grams per day. Vitamins and minerals that are otherwise taken in the form of fruit, the body should receive additional supplements. The reason: Carbohydrates are metabolized by our body differently than fat. This means that high fat diet plus carbohydrates promotes fat storage in our body.
If the kh is simply omitted, fat burning is boosted instead of fat storage. The proteins also ensure that the satiety after a meal lasts longer. So it happens that the energy that we basically gain through the fat is burned directly and we reduce our weight.
Is the Atkins diet healthy?
Nutrition experts and physicians have long been critical of the diet of Robert Atkins. The reason for this is the one-sidedness of the food, especially in the beginning. The same applies to all low-carb diets. A high-fat diet can also have a negative impact on cholesterol levels. In addition to the high fat content and the enormous protein content is in the criticism. The Atkins diet should also increase the risk of cardiovascular disease, as a Swedish study in 2012 found.