With today`s overall tendency for getting slim under all the scenarios one could think of, there arise more and more weight loss programs to every fancy. Some leave much to be desired, others are a true murder to your nerve and stomach. Yet, there really exist particular programs that bring a positive slimming effect. So is Atkins diet deemed one of the best to make you thin.
Atkins diet plan
Get over sugars and give way to fats
The diet plan specially designed by a well-known cardiologist Dr. Atkins to help people lose extra weight is thought to belong to the best programs for weight loss worldwide. Its main focus is to cut the dieters down on carbohydrates in order to fully remove this source of vital energy from the body replacing it with fats.
As a matter of fact, our bodies are known to use only two ways of nourishing themselves: carbs (or sugars) and fats. If the former are available, the body uses them to feed itself, while the fats remain unnoticed or used only partially. Meanwhile, to lose extra pounds, you do not need to eliminate your calories (which are the vital energy as it is) but rather need to burn extra fats. And as long as you have carbs enough for your body to consume, your fats keep motionless. This is the secret of why many dieters never lose their annoying pounds, following Atkins` opinion.
As such, Atkins diet plan suggests you to give up eating sugars this way enabling your fats to fuel your body and thus fade away. You may consume more calories, while your pounds keep decreasing. Moreover, you are promised to forget about your regular hunger, which is often a good fellow for most under weight loss programs: it is because Atkins` meal plan allows your body being fueled continuously, with no frustrating breaks that typically generate those horrible cravings.
The diet itself is split into four phases, each with its particular carbo intake and servings approximating a tea-bowl size:
- 1st phase, 2 weeks: Your daily carb intake is 20-25 grams.
Eat fish (tuna, trout, salmon, sardines), including shellfish, all meat, eggs, butter, olive and vegetable oils, lean broths, herb teas, water (at least eight 8-ounce glasses during the day), cheeses and non-starchy veggies (spinach, olives, chicory, celery, cucumber, fennel, cabbage).
Avoid nitrate-rich cold cuts and processed meat, which is usually made with extra sugar; no sesame or walnut oil for high-temperature cooking – just for dressing salads; lemon juice must be limited to one daily glass; daily coffee consumption must not exceed two (sugar-free) cups; any cheese must be restricted to one daily slice; spices and herbs with no added sugar are allowed.
- 2nd phase, 2 weeks: Your daily carb intake is 25-50 grams.
In addition to phase-1 products, eat dairy products (low-fat yoghurt, cottage cheese, cream, sugar-free whole milk), legumes, any nuts and seeds, juices (lime, lemon and tomato).
- 3rd phase, 2 weeks: Your daily carb intake is 50-80 grams.
In addition to phase-1 and phase-2 products, eat starchy veggies like peas, sweet potatoes, carrots, beets, corn; fruits like apples, papayas, cherries, coconuts, peaches, mangos, grapes, pineapples; grains like oatmeal, barley, quinoa, millet, rice.
- 4th phase, 2 weeks: Your daily carb intake is 80-100 grams.
Eat the same food as during Phase 3, but in slightly bigger servings (mid-size plates instead of tea-bowls).
You should understand that Atkins is not just one of those temporary programs for quick weight loss, but it can rather be followed all your life through, in order to never make your extra pounds come back. Start with 2 weeks at each phase, and once you find it appropriate adhere to its basics from then onwards. You can either create your own meals relying on the diet plan above or just stick to the sample Atkins menu below.
This sample menu will help you cook cute and not turn your diet into a lackluster – either follow it word for word or use as the basis for your own dishes:
- Breakfast: Light omelet and lean cheese.
- Lunch: Shellfish with vegetable oil.
- Dinner: Salmon with veggies.
- Breakfast: Hard-bolied eggs and low-fat yoghurt.
- Lunch: Legumes seasoned with lime juice, and cottage cheese.
- Dinner: Sardines with veggies.
- Breakfast: Omelet with veggies.
- Lunch: Grilled veal with cheese.
- Dinner: Trout baked with veggies and spices.
- Breakfast: Eggs with mushrooms seasoned with olive oil.
- Lunch: Potatoes with baked veal and carrots.
- Dinner: Squads with butter and greenery.
Persuasive weight loss programs as they seem to be, never follow them with your eyes closed – check with your doctor first, and the excellent scenario is to follow your personal dietitian`s recommendations. Remember that every human is unique, and it makes somebody stronger yet kills the other one.