This diet is based on the theory that gluttonous people consume heavy amounts of carbohydrates. Our bodies breakdown both fat and carbohydrates for energy, but carbs are used initially. By drastically reducing carbs and eating more protein and fat, our bodies naturally lose weight by burning stored body fat more effectively.
By restricting carbohydrates extravagantly the body goes into the process of Ketosis, meaning that the body fat is burning to provide fuel for energy. In this Atkins Diet phase the person will get energy for ketones, which are little carbon fragmentations created by the burning of fat stores.
Ultimately, your body changes from a carbohydrate-burning engine into a fat-burning engine. So instead of relying on the carbohydrate-rich items you might typically consume for energy, and leaving your fat stores just where they were before (alas, the hips, belly, and thunder thighs are popular fat-gathering spots), your fat stores become a primary energy source. The result is weight loss!!
In slightly more detail, Atkins diet information considers what happens when you eat a high-carbohydrate meal. Sugar from the carbohydrate quickly enters the bloodstream. To keep the blood sugar from rising too high, the body secretes insulin. Insulin allows the extra sugar to be stored in the liver and muscle as glycogen, but these stores are rapidly filled to capacity. The insulin then converts any extra sugar to fat -- the stuff we're trying so hard to get rid of.
According to the Atkins theory, if the body keeps on making "too much" insulin -- as it tries to deal with the "excess" sugar -- it may become less responsive to insulin and eventually may develop the metabolic disorder, diabetes. The Atkins theory states that this should properly be called "unstable blood sugar" since the blood sugar level rises and then drops quickly.
Atkins diet is divided into 4 Atkins diet phases’
- Induction phase.
- On-going weight loss.
- Life time maintenance.
Now let’s discuss each Atkins diet phase one by one:
Iinduction Phase: (Phase 1)
Induction is the strictest of the Atkins Diet phases, marked by a severe cutback of carbohydrates to 20 grams per day. There is a list of "acceptable" foods that shouldn't be deviated from, but portions of most foods aren't limited. This is thephase of the most rapid weight loss.
What You Eat:
Atkins diet tips: Get most of your carbs from vegetables. Otherwise, allowed foods are primarily protein foods and fats. Beverages containing alcohol or caffeine are not allowed. Here are the allowed foods. If it isn’t on the list, it isn’t allowed.
Length of Phase:
This Atkins diet phase should continue for a minimum of two weeks and encourages people to continue longer if they desire to, are tolerating it well, and have a lot of weight to lose. The Website now says that Induction is to last two weeks, and is optional.
Do You Need Atkins Induction?
Goals of Induction:
1) To induce “Benign Dietary Ketosis,” a situation where fat metabolites show up in the urine and can be detected with Ketosis. When people are in a state of ketosis, their appetite tends to diminish. They also may have changes in their breath, as extra ketones are expelled from the lungs as well as the urine.
2) To stabilize blood sugar and the symptoms that may come from erratic blood sugar, such as fatigue, mood swings and “brain fog.” Reduction in food cravings is also often experienced.
3) Rapid weight loss. People tend to get a boost when they see the numbers on the scale drop rapidly.
On-Going Weight Loss (Phase 2):
The second stage is usually the longest stage on the weight loss path. Below are the details of the Ongoing Weight Loss Atkins diet phase.
Ongoing Weight Loss is the second Atkins diet phase. This stage is started after the two week Induction phase is finished. In this stage, carbohydrates will slowly be added back. The hard part is to figure out the right amount of carbohydrates that can be consumed so weight can still be lost.The Atkins diet is a true lifestyle change, and a lot of that changing will go on during the Ongoing Weight Loss Atkins diet phase.
What Can Be Eaten
Each Atkins diet phase has its own acceptable foods list. The first stage has the shortest food list. That list is carried into the second phase and a few more food items are added to that list. Items that can be eaten in this phase are items such as nuts and seeds, berries and a few other fruits, additional dairy products, a small amount of vegetable juices and legumes. While this list is still small, with some creativity, the menu will not become too repetitious. It is recommended that while in this Atkins diet phase, a multivitamin and omega 3 supplements are taken to be sure that the proper nutrients are being consumed.
When to Move On
The second Atkins diet phase will be a slow process, especially when compared to the fast nature of the first stage. This stage is continued until you are within 10 pounds of your goal weight. Do not move onto the next stage too quickly. This stage is the beginning of preparing yourself for the maintaining phases, and an Atkins Diet tip that it could hurt weight loss chances if you moved on too soon.
While in the second Atkins diet phase, you need to be drinking at least 8 glasses of water per day. It is also important to be getting the proper amount of salt each day. Because of the Atkins diet information, your body will be going through some serious changes, and it may take a while for your body to adjust. Because this stage may be the longest stage depending on how much weight needs to be lost, it is easy to get frustrated and off track. Weight loss is a slow process and needs to be treated as such.
Pre-Maintenance: (Phase 3)
oooWOW!! Now you are just one-step far from your goal. By this time, it would be easy to see the results and now there would only be few pounds more left to lose. Though now seeing the final stage so close, you might want to rush to it, but this Atkins diet phase requests you to hold on to your horse cause it’s important to know the importance of lifetime maintenance rather than just weight loss. Therefore, Atkins diet tips, now it’s the time to go on in a slower pace.
The Atkins diet phase of pre-maintenance focuses on creating the optimal lifetime eating program, one that keeps you fit so perfectly you will want to stay on it for life long. The optimal lifetime eating program lets you:
- To look at more food choices without misusing them.
- To find out the foods that can result in sloping you from the path of weight loss.
- To make a mindful choice for serving your health for the rest of your life.
- To find out how flexible Atkins is.
- To learn dealing with food addiction.
- To discover the ways to defeat the problems created by making unhealthy food choices.
This Atkins diet phase will work by increasing carbohydrates intake by 5 grams more to the point until only one pound or so will losing from your weight and not more. This method may sound like complete madness but it’s very important for lifelong weight loss, as it would suggest you to get familiar to future eating habits.
By slowing losing the last few pounds, your body would become used to the change in carbohydrates and would make proper carb intake automatic for you. Third Atkins diet phase will not only make you slim but also healthy for life. By following pre-maintenance, you would know what’s best for you and what you should do to please yourself and not others.
If by now, goal weight is reached no need to increase carbohydrates further for a month and then increase by 10grams more and see if you gain any weight; if you do then drop 10 grams again from your diet.
Life Time Maintenance: (Phase 4)
- This is a life time maintenance Atkins diet phase; the diet should be followed with healthy activity plans for life time maintenance.
- Be aware of bad carbs; eliminate sugar. Instead, natural, nutrient-dense foods are highly recommended.
- Make appropriate food choices and choose acceptable carbohydrates, together with proteins, fibers and fats.
- Individualize you’re eating plan. Boredom can be avoided by knowing the acceptable foods and varying them daily.
- Take proper vitamin and mineral supplements.
- Avoid caffeine and alcohol.
- Avoid all addictive foods.
- Exercise regularly. A daily brisk walk can suffice.
- Weigh in at least once a week.
Atkins diet information also suggested that gaining more than three to five pounds is not allowed. Some seesaw weight variations are to be expected due to natural bodily adjustments of fluid and hormones. Atkins diet Tips, Once positive results are achieved it is vital to continue the plan and not return to old and unhealthy eating habits.