Get Slim With Atkins Diet Plan
All of you who are reading this article right now have definitely been on a diet at some point or the other of your lives. The battle of the bulge is an ongoing problem and we are always on the lookout for various means to win this war.
Along with exercise, our diet and nutrition also plays an important role in reducing our weight. Hence, this obsession persists in all of us to undertake some form of dieting. But going on a diet is definitely not an easy thing. What to eat and what to stay away from is always a perennial problem.
One of my friends told me that she ate the normal menu which she cooked for the family, but her weight loss recipe is “portion control.” This is a really simple diet plan. In this plan, you cut down on the portion of food you consume. For example, if you usually have two pieces of toast for breakfast, you should eat only one piece. If you normally eat two cups of rice for lunch, cut it down to one cup. In this way, you are automatically reducing your calorie intake by half.
Another popular method of dieting is to stop all intake of fatty foods and sugar. In this diet, you cut down on your oil, butter and ghee intake which automatically reduces your fat deposits.
While I was leafing through a magazine, I read about one of our Hollywood celebrities following the Atkins’ diet. This immediately aroused my curiosity about the diet. Though I have heard about the diet many times, I had no inside knowledge about it. So, I immediately set to work on it and found out certain basic facts’ about the Atkins diet which I want to share with my readers.
The Atkins’ diet made its first appearance in 1972 and was invented by its namesake, Dr Atkins. According to him, this method enables us to lose weight by inducing a change in metabolism. Our body burns both fat and carbohydrates to provide energy. If we reduce the intake of carbohydrates significantly, our body starts burning only fat to provide energy. This method is called “lipolysis”, which in turn induces ketosis. In ketosis, our body burns fat as fuel. Atkins also felt that ketosis will affect insulin production which will result in less fat being formed. And, once your body enters ketosis, your cravings for carbohydrates will reduce significantly which, in turn, will reduce your body weight.
The major difference between Atkins’ diet and other types of diet is that, while most diets restrict calorie, intake, the Atkins’ plan encourages us to eat more. While most of the diets recommend low fat, high carbohydrate intake, Atkins’ does just the opposite. Instead of carbohydrate and sugar, this diet wants us to consume plenty of fat and protein.
The core principle of the Atkins’ diet is that, by limiting carbohydrates, our body is forced to burn its stored fat, rather than carbs for fuel.
The Atkins’ diet has a four carbohydrates stage plan induction, ongoing weight loss, pre-maintenance and lifetime maintenance. With the help of these four stages, you can reduce as well as maintain your weight throughout your life.
Induction – phase 1: This phase lasts for two weeks, by the end of which you can obtain significant results. Another point is that, in this diet plan you can begin at any of the phase. But it is recommended to start with induction. As you cut back on your carbohydrates significantly in this phase, you will jump start your weight loss programme. In this phase, only 20 gm of carbohydrates are allowed and hence your weight loss is significant. As you drastically cut down on carbohydrates your body shifts into high gear and starts burning fat. This takes about 48 hours to occur and you may feel hungry and irritated for the first three-four days. But don’t worry, as soon as your fat starts getting converted to fuel, you will feel fit as a fiddle. Induction will strengthen your immune system and also improve our long-term health.
Ongoing Weight Loss (OWL) phase 2: In this phase, the weight loss pace slows down as you add nutrient-rich carbohydrates to your diet. During this period, you will boost your body’s ability to burn fats as well as understand your body better. You will find the right amount of carbohydrates which you can consume and still lose weight. Your body will also prepare itself for permanent weight management. The amount of carbohydrates which you can eat is increased to 25 gm per day for the first week and increased in five gm instalment for the next few weeks. If your weight loss is significant, you can increase your carbohydrate intake. A person has to be on OWL till he or she is within three-five kg of their goal weight.
Pre-maintenance – (phase 3): Pre-maintenance is a practice run for lifetime maintenance. In this phase, you are fast approaching your target. As long as you continue to lose weight, you can increase your weekly allotment of carbohydrates by another 10 gm. You will be in this phase till you reach your goal and stay on it for one month. The ultimate goal here is to achieve a state of balance called Atkins’ Carbohydrate Equilibrium (ACE). The ACE is your individual level of carbohydrate intake wherein you neither gain nor lose weight.
Lifetime maintenance phase 4: In this phase, you have to focus on your individual ACE and strive to stay within two kg of your ideal weight for the rest of your life. By following a sensible eating plan, you gain energy, better health and confidence in yourself.
By following these four phases, you not only achieve your dream weight but are also able to maintain it throughout your life. You can learn more about this diet by reading the book, Dr Atkins’ New Diet Revolution. But, as with any other diet, this plan also has its pros and cons. The good point is that this diet recommends exercise as a vital part of the weight loss programme. Another point to be noted is that you cannot start on carbohydrates after you lose weight as this will result in your gaining back all that you have lost.
Medical experts advise that people who have gout, kidney problems, diabetes or are pregnant women should not follow this diet plan. As this diet is very stringent, do consult your doctor/dietician for proper advice.
Your dietician will provide you with a proper menu chart as to what should be eaten, in what quantities, etc, based on your eating habits and general lifestyle.
Happy dieting and hoping to see slimmer and fitter readers.
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Help answer the question about diet
How to kick start a diet for an overweight person?I need to lose about 55-70 pounds and i'm fine with exerciseing but i need to know a diet plan i hate starving myself in the begining its too hard because right now i'm used to a 3000 calorie or more diet so i obviously need a 1500 calorie diet or less but i want to feel full but eat healthy idk any ideas?
@tiptiptapable LOL tip, drop the hammer on this idiot, lmao!!!
@tiptiptapable Yah, it doesn’t take away from the fact that animals do have faces, and central nervous systems, and feelings.
That is soo good you are ready to lose weight. Eat about 1600-1800 calories per day and spread it out between 5-6 meals if possible. Good filling food has a lot of fiber. I'd try to get 25-35 grams of fiber per day. This will help you feel full and eliminate constipation which can add bloat, discomfort, and the extra pounds on the scale!
Some low calorie food/snacks I'd suggest are fruit/vegtables of course, tuna, chicken, turkey (watch sodium levels however) low calorie popcorn, 100 calorie snack packs (unhealthy food is fine in moderation which these packs provide)
Also try to stay under 2000 mg of sodium (under 1700 if possible) per day. Sodium retains water and will also add to bloat, besides that it is just awful for you.
Drink 100 ounces of ICE cold water per day. If needed add lemon.
With 3 kids (Id assume very young ages at 22) exercising can be used to your advantage. Put them all in a wagon and pull them for a ride. Walk 2-3 paces faster than you normall would and add an uphill walk to your route. If they're old enough, play tag! Riding a bike is also an awesome way to lose weight. Take a child with if they are old enough, and they also sell baby'toddler seats and you can bring one with. Again, add an uphill route!
Outside you can even jump rope!
Inside your home you can do jumping jacks, sit-ups, stretches, even running in place. I even go up and down my small flight of stairs every morning and before bedtime. Every little bit helps.
At work park the at the farthest parking spot, or get off the bus 1-2 stops earlier. Take stairs always and only sit down when necessary. Try to stay on your toes.
@ironman711 the fact that performance enhancers ARE NOT VEGAN was my point. “when” he went vegan could mean he stopped after going vegan. even if he did take performance enhancers, there are tons of vegan athletes that DON’T use steroids, so one example doesn’t mean anything.
Another reason to avoid the Vegan Diet is EFA deficiency, primarily DHA/EPA. Plant based Omega3 efa, known as Alpha Linolenic acid has to be converted for your body to use as DHA/EPA, this conversion rate in humans is very low, usually at a rate of 1-4%. Jesus, the saviour of the world ate fish, it should be ok for everyone else.
I believe in honesty and straight forwardness with people.
I would tell her in no uncertain terms – and I mean no uncertain terms, real crystal clear," You mention my weight again, then you are not welcome to see me and I will not see you."
Period – let it sink in.
good for you loosing all that weight! just be yourself around this girl so she falls for you not who your trying to be. be confident and ask her, im sure she will say yes. good luck
answer mine:
http://answers.yahoo.com/question/index;_ylt=AgRTd.rb_kRH6vGVCN4wRA3sy6IX;_ylv=3?qid=20090728082141AAMnTfM
Yes, I've wanted to dump it! Through my teenage years, I did the craziest diets and now hold some anger towards the quick fix "diets" that are out there.
If the diet approach you are taking isn't doing what it is supposed to do: nourish your body and keeping you feeling great and healthy, then Dump it, dump it dump it!
But replace it with finding a better way to reach your health goals.
Take only the best of what you've learned from each diet then start a relationship with nourishing your body with food. You shouldn't be uncomfortably hungry -ever- if you are well nourished. Work with a dietitian who can help give you an idea of what is going on in your body under the cravings- physiologically. Getting insight into what effect certain foods have on your body so that you can let food do what it is supposed to do- nourish your body to let you get through life with tons of energy and optimal health.
American dietetic association to find a provider: http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_fanp_consumer_ENU_HTML.htm
Some really great books are below:
@Jasonsadventures
lol, eat more fruit and very minimal raw fats
cheaper if u turn vegan
if one justifies eating animals … and sees no difference to plants … why not being a cannibal? Whants the difference ?
wtf fish get the fatty acids through plants in the ocean! im a vegan and when i was pregnant i wasnt taking any pills for vitamins, i wasn’t defficent in anything! theres ur damn proof!
“had the juice” HAHAH
sorry I totally agree with Carl, I’m a vegan too, but it’s funny to hear a track star mention “juice”