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The Atkin’s Diet

The Atkin’s Diet

Kim Kardashian has definitely lost the baby weight. Don’t be put off. Hate her or love her, this woman’s body looks great right now. There are rumours that she went under the knife to achieve her post baby body but she cites the Atkins diet as one of the ways she has achieved her weight loss. It is actually believable and possible. The Atkins diet is relatively easy to follow and quite effective judging even from the core basics of the program as well as the research and testimonies.

Here’s a highlight of the Atkins diet

The main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein and natural fats for optimal weight loss and health. The Atkins Diet holds that eating too many carbohydrates — especially sugar, white flour and other refined carbs — leads to blood sugar imbalances, weight gain and cardiovascular problems. To that end, the Atkins Diet restricts carbohydrates and encourages eating more protein and natural fats.

Carbohydrates

The Atkins Diet doesn’t require calorie counting or portion control. It does require you to track your carbs, though. The Atkins Diet says its approach to carbs will burn off your body’s fat stores, regulate your blood sugar and help you achieve optimal health, while not leaving you feeling hungry or deprived.

 Exercise

The Atkins Diet cautions against starting a new or more intense exercise program at the same time you start the diet — it suggests waiting at least two weeks to give your body time to adjust to the dietary changes first. If you’re already active, you may need to temporarily scale back the intensity or duration of your exercise if you feel a loss of energy when starting the diet.

Phases of the Atkins Diet

The Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.

 Phase 1: Induction.

In this strict phase, you cut out almost all carbohydrates from your diet, eating just about 10 percent carbohydrates. You focus on eating protein, such as fish and shellfish, poultry, meat, eggs and cheese, as well as oils and fats. You also focus on eating lots of salad greens and vegetables. You can’t have most sugary baked goods, breads, pastas, grains, nuts or alcohol. You stay in this phase for at least two weeks, depending on your weight loss.

The Atkins Diet says that you can lose 15 pounds (6.8 kilograms) in the first two weeks of phase 1

 Phase 2: Ongoing weight loss.

You slowly add back in some nutrient-rich carbs such as wheat, brown rice, quinoa, add more vegetables, nuts, and seeds, as you continue to lose weight. As in phase 1, you focus on eating protein and natural fats. You stay in this phase until you’re about 10 pounds (4.5 kilograms) from your goal weight.

Phase 3: Pre-maintenance.

In this phase, you continue to gradually increase the range of foods you can eat, including fruits, starchy vegetables such as sweet potato, pumpkin and whole grains but you must cut back if your weight loss stops. You stay in this phase for at least a month after reaching your weight goal.

Phase 4: Lifetime maintenance.

You move into this phase when you reach your goal weight, and then you continue this way of eating.

Results

Weight loss

Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like Atkins are no more effective for weight loss than are standard high-carbohydrate diets and that most people regain the weight they lost regardless of diet plan.

The bottom line is that to lose weight you must reduce the calories you take in and increase the calories you burn. Physical activity and exercise help you burn more calories, aiding weight loss. Regular physical activity is also vital to prevent regaining the weight you’ve lost and, of course, provides numerous health benefits.

Risks

Drastically cutting carbs in the early phase of the program can result in some side effects, including:

Headache

Dizziness

Weakness

Fatigue

Constipation

People with severe kidney disease should not follow the diet also the weight-loss phases of the diet aren’t suitable for women who are pregnant or breast feeding.

Consult your doctor before starting the diet, especially if you have diabetes or gout or take diuretics, insulin or oral diabetes medications.

 

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Written by StayHealthWise

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