Atkins Diet: Why It Is Considered Healthy and How to Start an Atkins Diet

This article will discuss the Atkins diet as a low-carb eating plan, why it is considered healthy and how to start an Atkins diet.

how to start an Atkins diet shutterstock (1)
One of the most popular low-carb diets is the Atkins diet. PHOTO via @Shutterstock/15 April 2021

The Atkins diet is a popular low-carb eating plan. It focuses on natural, unprocessed foods and encourages followers to get rid of sugar, white bread, pasta, and rice from their diet.

This article will discuss the Atkins diet as a low-carb eating plan, why it is considered healthy and how to start an Atkins diet. It will also mention other low-carb diets that are just as effective for weight loss as the Atkins diet.

It links to some popular low-carb recipes for readers who want to get started with this kind of food.

The Atkins diet is a high-protein, high fat, low-carbohydrate diet. This means that it limits the amounts of carbohydrates (good carbs, or carbs that are neither good nor bad for you) and focuses on low-fat foods.

In this way, Atkins followers can limit their intake of saturated fats and increase their intake of healthy fats (monounsaturated and polyunsaturated fats).

The Atkins diet also encourages followers to eat plenty of protein (about one gram per pound of body weight) which provides essential amino acids and helps the body maintain muscle mass. The Atkins diet also allows for unlimited amounts of unsaturated fats.

The effective weight-loss plan was created in 1972 by Dr Robert Atkins as an alternative to the low-calorie diets of the day. Dr Atkins claims he developed the diet after years of research and testing.

The Atkins diet aims to help followers lose weight quickly, but also has a “wellness” component, which involves maintaining health and preventing diseases such as diabetes, cancer, and heart disease.

How Does an Atkins Diet Work?

The idea behind any low-carbohydrate diet is that it reduces your body’s production of insulin, which is a hormone that tells the body to store fat for later use. Insulin is also a hormone that encourages the body to store fat in the liver and muscle tissue.

The Atkins diet can help you to lose weight because you are not as hungry on this kind of diet because you are simply eating less.

If you are following an Atkins diet it is important that your carb intake is limited to 20 grams per day, so that your body has no chance of entering a “carb-depleted state.” Carbs contain calories, which we all need to live and even those who follow low-carb diets still need the calories.

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The Atkins diet ensures that you get plenty of calories from protein (about 120 grams per day) and fats (about 100 grams per day).

The idea behind the Atkins diet is that this way you can lose weight because your body will think that it has nothing to eat and will turn all the fat stored in your body into energy in order to survive.

In addition to carbs, the Atkins diet also limits your intake of dairy products, for example by limiting plain yoghurt to 2 tablespoons a day or substituting it with fat-free, low-calorie yoghurt.

When following an Atkins diet, it’s also important that you take at least 30 minutes of walking after every meal and do not eat within three hours before bedtime. The idea behind these rules is to make sure that your metabolism stays active and burning calories 24 hours a day.

However, limiting the number of carbs you eat is not enough to lose weight.

Considering that low-carb diets are high in protein, it’s important for followers to make sure that they limit their fat intake so that they don’t increase their calorie intake and gain weight instead of losing it.

In order to make up for the lack of carbs in your diet, you will be eating plenty of meat, fish and eggs on an Atkins diet. Low-carbohydrate diets may raise serum triglyceride levels due to a rise in free fatty acids and ketoacidosis.

On an Atkins diet, can you lose weight?

The Atkins diet is very popular, especially among Americans. It is perhaps the most well-known low-carb eating plan. The Atkins diet allows you to eat all the meat, eggs and cheese that you want to eat but it limits your intake of carbs to 20 grams per day. This way followers can lose weight while feeling full and satisfied at the same time.

The diet has many other benefits besides weight loss, like reducing your risk of heart disease and diabetes.

In a study that was conducted at the University of Pittsburgh, researchers looked at the effect of an Atkins diet on weight loss. The study participants were divided into two groups.

The first group followed an Atkins diet for three months and then added back in carbs (up to 30 grams), while the second group continued with a low-carbohydrate diet, but ate fewer carbs for 12 months without adding them back in ever. Both groups lost about one pound per week over the course of one year.

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Results do not come out of thin air, so you may want to ask your doctor before making any changes to your diet based on this study alone. Your doctor can tell you if you are generally healthy enough for a low-carb diet and if it’s right for you.

Here is what some of the people who used this diet reported on their progress:

In 5 months I lost 21 lbs and went from a size 7 dress to a size 2! I feel great and my doctor is astounded at my weight loss. — Frankie, AZ

I used to be sceptical about low-carb diets, but after just one week on Atkins, I felt better than ever! — Maria, NY

I’ve lost 39 pounds in three months. I feel better than I ever have. — Michelle, NY

In 3 months I lost 30 pounds and have been able to fit into clothes that were too big. My wife lost 11 pounds and we are both in much better shape than before. — Steve, TX

How to Follow the Atkins Diet

The Atkins diet is a low-carb diet that uses low amounts of protein and fat in foods but a high amount of carbs. For example, the Atkins diet allows you to eat two tablespoons of plain Greek yoghurt every day because it has about 8 grams of carbs per serving. Any food that is rich in fat, protein or fiber is a carbohydrate.

All of the following foods are low-carbohydrate foods that are rich in fiber, fat and protein. They are all low in carbs and you can consume them in any amount you like:

  1. Meats
  2. Fish and seafood
  3. Eggs, including the yolks (eat the whole egg)
  4. Dairy products (milk, cheese, yoghurt and cottage cheese)
  5. Plant-based proteins (lentils, beans, peas and nuts)

Vegetables that grow above the ground such as broccoli, tomatoes, bell peppers and spinach. Eat a range of different colors. You can also eat cauliflower. Vegetables that grow below ground such as carrots are not allowed on this diet but can be eaten on other types of low-carb diets.

You may eat unlimited quantities of fat on the Atkins diet including:

Butter and margarine (use either one, but not both)

Avocado oil dressing, olive oil, canola oil and other plant-based oils. Do not cook with olive or vegetable oil because it makes food taste bad when it is heated.

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Cheese is a high-fat dairy product that you can eat as long as it is a low-carb variety such as cheddar or Swiss cheese. However, cottage cheese, cream cheese or any type of cream are high in carbs so you should avoid them.

You can have as much protein as you like on the Atkins diet. If you want more than 30 grams of protein in a day, you can eat up to about 35 grams of carbs.

For those who are trying to lose weight or looking for more calories in their diet, not eating any protein may be a good way to get extra calories and still maintain your lean body mass.

If you follow the Atkins diet and eat lots of fat, lean meat and cheese, your daily calorie intake may exceed your target requirements for weight loss by a substantial amount. You need to watch what you eat and drink because you will be able to overeat on fat even if you are not hungry after your meal.

You can reduce your chances of suffering from the keto flu by reducing your carb intake to below 50 grams a day. The keto flu causes nausea and vomiting, and it lasts about two weeks. You can prevent the keto flu by eating lots of fat, protein and vegetables every day.

Creamy Peanut Butter Dessert

The Atkins diet is so popular because it works very well in treating obesity and diabetes. It provides enough protein, essential fatty acids, fiber and healthy fats to help keep your weight under control.

You can have as much protein as you like on the Atkins diet because you are required only to eat 30 grams of carbs a day.

That is all for this article, I hope you liked it and that it has been useful for you learning about the Atkins diet. If you have any questions, please feel free to leave a comment below or simply send us a message via the contact page.

We will answer it as soon as possible.

Musasi Isaac Christopher

An aspiring Lifestyle blogger who specializes in health, food and restaurant sectors. WhatsApp me on +256759100143.

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