Phase 1: Induction | Atkins Low Carb Diet

atkins diet for beginners to lose weight

The Atkins Diet is a diet known for low intake of carbohydrates and prepared by cardiologist Robert C. Atkins in 1960. The Atkins diet reduces carbohydrates while increasing protein and fat intake.

this diet has multiple stages for weight loss and the initiation of a plan to eat very low carbohydrates. This diet is officially called the Atkins diet, and has been explained in detail in many books and is mentioned as the best low-carb diet.

The purpose of the Atkins diet

The purpose of the Atkins diet is to change a patient's eating habits to help lose weight and prevent its acquisition. The Atkins diet also indicates that it is a healthy approach to eating, whether a person wants to lose weight or boost energy or help improve treatment for health problems, such as high blood pressure or metabolic syndrome.

Reasons for following the Atkins diet

You may choose to follow the Atkins diet for the following reasons:

  1. Enjoy the types and quantities of food that characterize this diet
  2. Desiring a diet limits some types of carbohydrates to help you lose weight
  3. The desire to change eating habits in general
  4. Having medical concerns, A person thinks a diet can help improve her treatment
  5. Admire products related to the Atkins diet, such as cookbooks and diet foods

Refer to your doctor or health care provider before starting any weight loss diet, especially if you have any health problems, including diabetes.

Atkins Diet details

The main nutritional focus of the Atkins diet is to eat balanced amounts of carbohydrates, protein, and fats to lose weight and maintain optimum health. According to the Atkins diet, obesity and related health problems, such as type 2 diabetes and heart disease, are the reason for a low-fat, high-carb diet. According to the Atkins diet, you don't need to avoid fatty cuts of meat or get rid of extra fat. Instead, controlling your carbohydrate intake is what matters.

According to the Atkins diet, eating lots of carbohydrates - especially sugar, white flour, and other refined carbohydrates - leads to blood sugar dysfunction, weight gain, and cardiovascular problems. To this end, the Atkins diet restricts carbohydrates and encourages more protein and fat. However, the Atkins diet regime emphasizes that it is not a protein-rich diet.

Like many nutritional plans, the Atkins diet continues to evolve. Now, the diet encourages more fiber-rich vegetables, accommodates vegans' needs, and addresses health problems that may arise when starting a low-carb diet.


The Atkins diet system does not require counting calories or controlling portion size. It doesn't require you to keep track of the carbs you eat, though. It uses a system called pure carbohydrates, which is the total carbohydrates for an element minus the fiber content. For example, half a cup (4 ounces) of raw broccoli contains 2.3 grams of total carbohydrates and 1.3 grams of fiber, making the net carbohydrate value at 1 gram.

The Atkins diet regimen states that eating carbohydrates will burn body fat storage, regulate blood sugar and help you achieve optimal health, while not leaving you feeling hungry or deprived. Once you reach the required weight, the Atkins Diet regime assures that it will help you determine the degree of tolerance for carbohydrates - the number of grams of net carbs you can eat each day without gaining or losing weight.


The Atkins diet system claims that exercise is not vital for losing weight. However, he asserts that exercising can help to maintain weight, as well as provide other health benefits.

Stages of the Atkins diet system

The Atkins diet system is divided into 4 phases. Depending on your goals to lose weight, you can start in any of the first 3 stages.

The first stage: guidance. In this strict phase, stop eating almost all carbohydrates in your diet, and eat only 20 grams of pure carbs per day, especially vegetables. Instead of getting 45 to 65 percent of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10 percent. "Basic" vegetables, such as asparagus, broccoli, celery, cucumber, green beans, and pepper, should represent between 12 to 15 grams of pure daily carbs.

You should eat protein, such as fish, shellfish, poultry, meat, eggs, and cheese, at every meal. You do not need to restrict the use of oils and fats, but you cannot eat most fruits or products baked in sugar, bread, pasta, cereals, nuts, or alcohol. And you should drink eight glasses of water every day. You can stay at this stage for at least two weeks, depending on the rate of weight loss.

The second stage: balance. At this point, you continue to eat at least 12 to 15 grams of pure carbs as the basic vegetables. And you also continue to avoid foods with added sugars. You can slowly add some nutrient-rich carbohydrates, such as more vegetables and berries, nuts, and grains while continuing to lose weight. You can stay at this stage until you reach about 10 pounds (4.5 kg) of your desired weight.

The third stage: the stage before maintaining weight. At this point, you continue to gradually increase the range of foods you can eat, including starchy fruits and vegetables, and whole grains. You can add about 10 grams of carbohydrates to your diet every week, but you should stop eating it if your weight loss stops. You remain at this stage until you reach your target weight.

Fourth stage: Maintaining weight for life. You move to this stage when you reach the weight you aspire to, then continue this method of eating for life.

A typical day list in the Atkins diet

Here is an overview of what can be taken during a typical day in the first stage of the Atkins diet:

breakfast: Scrambled eggs with fried onions and cheddar cheese. Acceptable drinks include coffee, tea, water, low-calorie soda, and herbal tea.

the lunch: salad with chicken, bacon and avocado sauce, along with permitted drinks.

the Dinner: Baked salmon slice, asparagus, rocket salad with cherry tomatoes and cucumber, along with a permitted drink.

snacks: You can usually eat two snacks a day. Snacks may include in the Atkins diet product, such as a whipped chocolate drink or a piece of granola, or a simple snack such as celery and cheddar cheese

Results after following Atkins diet

Weight loss

Atkins' diet talks about losing 15 pounds (6.8 kilograms) in the first two weeks of the first stage - but he also admits that these results aren't typical results. The Atkins diet also recognizes that you may lose weight initially. You say that you will continue to lose weight in phases 2 and 3 as long as you don't eat more carbohydrates than your body can handle.

Many people lose weight on any diet that deprives them of calories - at least in the short term. In the long term, studies have shown that low-carb diets like the Atkins diet are no more effective in losing weight compared to standard weight-loss diets and that most people regain the weight they lost regardless of the diet plan.

Since carbohydrates usually provide more than half of the calories consumed, the main reason for losing weight on the Atkins diet is the decrease in total calories from eating fewer carbohydrates. Some studies indicate that there are other causes of weight loss with the Atkins diet. You may lose pounds because your dietary options are limited, and eat less food because protein and extra fat keep you full for longer. Both of these effects also contribute to lower overall calories.

Health benefits

Atkins diet says his eating plan can prevent or improve dangerous health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. In fact, any diet that helps you shed extra pounds can reduce or even reverse the risk factors for cardiovascular disease and diabetes.

Most weight-loss diets - not just low-carb diets - may improve blood cholesterol levels or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins diet had improved triglycerides, indicating better heart health. However, there have been no significant studies to show whether these benefits are impaired in the long term or extend the period you live in.

Some health experts believe that consuming a large amount of fat and protein from animal sources, as allowed in the Atkins diet, can increase your risk of heart disease or some types of cancer. However, it is not known what risks, if any, might be posed by the Atkins diet in the long run because most studies on it have lasted for two years or less.


Diet Atkins recognizes that cutting carbohydrates significantly early in the program leads to some side effects, including:

  1. Headache
  2. The Roundabout
  3. Weakness
  4. Fatigue
  5. Constipation

Moreover, some low-carb diet regimens that severely block carbohydrates lead to nutritional deficiencies or lack of fibers that lead to health problems such as constipation, diarrhea, and nausea.

Eating carbohydrates that contain many fibers, whole grains, and nutrients can improve the healthy image of diet regimens like Diet Atkins. Moreover, the Atkins diet changed over time to help prevent health problems and now recommends additional salt intake along with vitamins or supplements.

It is also possible to reduce carbohydrates to less than 20 grams per day - the recommended level in the first stage of diet - can lead to the hyper ketone. Hyper ketogenesis occurs in the body when it lacks enough of the sugar (glucose) needed to generate energy, so the body burns stored fats, and thus ketones accumulate in the body. Side effects caused by hyper ketone may include nausea, headache, mental fatigue, and bad breath.

Plus, Diet Atkins doesn't suit everyone. For example, Regim Atkins recommends consulting your doctor before starting the diet if you are taking diuretics, insulin, or oral diabetes medications. In addition, people with severe kidney disease should not follow the diet, and the weight loss stages of the diet are not appropriate for women during pregnancy and lactation.

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atkins diet for beginners to lose weight

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