The Atkins Diet: Everything You Need to Know

Diet

The Atkins Diet: Everything You Need to Know, one of the most popular high-protein diets, which helps lose weight quickly. But what are the pros and cons of this diet?

The Atkins diet is one of the most popular diets high in protein and low in carbohydrates, which help in losing weight quickly, and the duration of this diet is usually not less than two weeks.

The components of the Atkins diet

The Atkins diet includes protein and fats and lacks carbohydrates. Its ingredients depend on meat, seafood, eggs, cheese, and some types of vegetables and oils of all kinds.

Unlike the famous Dukan Diet, the Atkins diet allows you to eat an unlimited amount of fat and some types of vegetables such as peppers, cucumbers, and lettuce.

Atkins diet to lose weight

The basic theory on which the diet was based is that by not eating carbohydrates, which are the main source of energy in the body, the fat stores in the body are used and burned and the ketogenic bodies are used as a source of energy generation.

The Atkins diet is divided into four stages so that the weight loss during the first stage of the diet is very fast, and the subsequent stages mainly aim to maintain the weight and introduce more carbohydrates gradually according to the needs of the body.

The first stage of it was designed to lose about 15 pounds, or about 4.4 kg, in about two weeks, and 2-3 pounds, or about 0.9-1.4 kg, in the later stages.

The first stage (introductory stage):

· Eat no more than 20g of carbohydrates per day, mainly vegetables such as broccoli, cauliflower, and cucumber.

· The daily caloric intake from carbohydrates intake is reduced to no more than 10% instead of 45% - 65%.

· It is forbidden to eat bread, pasta, or any of the starchy vegetables such as potatoes, or any of the grains such as rice, or milk and their products.

· Take protein and fats daily from poultry, fish, eggs, red meat, butter, and vegetable oils.

· It is not permissible to eat nuts, seeds, and some types of vegetables such as beans.

· Inhibits caffeine.

· Alcohol is prohibited.

· Drink at least eight glasses of water a day.

· The duration of this stage is at least two weeks, depending on your weight loss.

The second stage (continuous weight loss):

· Continue to eat at least 12-15g of primarily vegetable-derived carbohydrates.

· Gradually add more vegetables, some types of seeds, whole grains, nuts, and some fruits such as berries.

· Avoid eating foods that contain added sugars.

· Continue in this stage until you lose at least 4.5 kg of weight.

Third level :

· Continue to gradually increase some types of foods, including fruits, starchy vegetables, and whole grains.

· You can add 10 grams of carbohydrates to the diet weekly, and reduce them again if your weight loss stops.

· Continue this stage until you achieve the desired goal and reach the required weight.

The fourth and final stage:

· Reaching the goal, and achieving the required weight.

· Continue the same pattern to maintain weight.

· It is recommended in the Atkins diet to exercise for at least 30 minutes a day.

The positives of the Atkins diet:

· Rapid weight loss, which may be a major trigger.

· A system that is strict in its teachings and directives and has clear rules and some people may prefer that.

Downsides of the Atkins diet:

· It may be difficult to keep up with the diet for a long time.

· Side effects, especially in the first stage, may include bad breath, dry mouth, fatigue, dizziness, insomnia, nausea, and constipation from cutting out carbohydrates and fiber.

· Eating large amounts of saturated fats may increase your risk of heart disease.

· There are concerns that a lack of fruits, vegetables, dairy products, and a high protein intake may affect bone and kidney health in the long term.

· The imbalance and diversity in it, as it does not include all the food groups and elements necessary for the body

· Poor in dietary fiber and whole grains.

· Failure to follow the principle of repetition of 4-6 meals per day.

· High in fats and cholesterol, which are harmful to the health of the heart and arteries.

· Weight loss in a short period, which may again lead to rapid weight gain and doubling of weight.

· It may lead to constipation due to a lack of fiber and excess protein.

Categories prohibited from following the Atkins diet:

· Pregnant women.

· Lactating women.

· children.