The Atkins diet is a high-fat diet, is it really healthy?

The lure of fatty foods can instantly destroy any of the strict diets you have been keeping so hard. But what if you were given the opportunity to paddle once, two or three islands skipped? While dieting to lose weight, you may still eat your favorite fatty foods. You know, what kind of diet is this? Introducing the Atkins diet. The Atkins Diet is a principled diet similar to the ketogenic diet, which was initiated by a doctor named Robert C. Atkins. What are the guidelines like, and is it really healthy?

What is the Atkins diet?

The Atkins diet is a diet high in fat and protein, but low in carbohydrates. At first glance, a diet high in fat is actually not good for health. Fatty foods have long been known to increase cholesterol and the risk of other chronic diseases. However, more than 20 studies over the past 12 years have suggested that the Atkins diet method is considered good for weight loss.

Saturated fats and trans fats are bad for health. However, not all types of fat are bad. HDL unsaturated fats, aka good fats, are still needed by the body to help carry out its normal functions. Unsaturated fats in the body function to protect heart health, control blood sugar, and help reduce weight.

Hence, the Atkins diet diet is a food source that contains pure protein (low fat), healthy HDL fats, and high-fiber vegetables. Meanwhile, a low-carbohydrate diet can increase metabolism so that the body can burn more fat stores.

Guide to the Atkins diet

The Atkins diet is divided into four phases, as follows:

1. Phase 1 (induction): The induction phase of the Atkins diet is the period when the body switches its energy source from carbohydrates to fat. This process is called ketosis, and you will notice rapid weight loss. During this phase, you shouldn't eat more than 20 grams of carbs in 2 weeks. Expand foods that contain healthy fats, high protein, and low-carbohydrate green vegetables to accelerate weight loss.
2. Phase 2 (balancing): Slowly add nuts, low-carb vegetables, and a little fruit to your diet. You can eat these foods approximately 15-20 grams per serving. You also still have to avoid foods that contain lots of sugar.
3. Phase 3 (fine-tuning): when you are close to your desired weight, add a little carbohydrate to your diet of about 10 grams until you lose weight slowly.
4. Phase 4 (manitenance): in this phase, you can eat a variety of healthy carbohydrates because your body is already tolerating them without gaining weight.

Some people, especially vegetarians, choose to skip the induction phase and start with eating lots of vegetables and fruits. This method can also be done and has satisfactory results.

But unfortunately, these four phases are a little tricky to do. You can lose weight and keep it off as long as you stick to it meal plan below this.

Foods to avoid during the Atkins diet

• Sugar: soft drinks , fruit juices, cookies, candy, ice cream and so on
• Whole grains: wheat (wheat), spelled, rye, barley , rice
• Vegetable oil: soybean oil, corn oil, canola oil, and several others.
• Saturated oil: commonly found on processed foods with the word " hydrogenated "On the composition chart
• Foods labeled " Diet" and "low-fat (low-fat)": these foods are high in sugar.
• Vegetables high in carbohydrates: carrots, turnips (only during the induction phase)
• Fruit high in carbohydrates: bananas, apples, oranges, pears, grapes (only during the induction phase)
• Starch: potato, sweet potato (only during the induction phase)
• Leguments: lentils, chickpeas (only during induction phase)

Foods that can be consumed while on the Atkins diet

• Meat: cows, pigs, sheep, chickens, bacon , and others.
• Seafood : salmon, sardines, and others.
• Egg: the healthiest eggs are those that contain omega-3s
• Low-carb vegetables: kale, spinach, broccoli, aspaagus.
• Full-fat dairy : butter, cheese, cream, full-fat yogurt
• Nuts: almonds, macadamia, walnuts, sunflower seeds
• Healthy fats: extra virgin olive oil, coconut oil, avocado, and avocado oil

As long as your diet is based on foods that contain fatty protein with vegetables or nuts and some healthy fats, then you can lose weight.

Apart from losing weight, the Atkins diet is a diet method that is believed to prevent you from the risk of metabolic syndrome, diabetes, high blood pressure, and heart disease.

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