After trying so many diets, that works, but in a very short time period and then they have the bad habit of leaving us to our fate making us recover exponentially those extra pounds that we lost with them, it’s time to look for a diet that accompany us for a longer time period, firstly to lose all that fat excess fairly quick.

Secondly, educate ourselves in how we should eat to avoid the yo-yo effect. And thirdly, to maintain that weight that makes us feel so nice.

The Atkins Diet and what Foods are Allowed


Whatever people say out there, we still give much importance to the image that we project of ourselves as much to public as private. Fortunately or unfortunately, feeling thinner, lightweight molded or ultimately thinner makes your self-esteem be higher and multiplies your self confidence. Therefore, the fact of feeling more vital and more able, will be reflected in our daily actions, so undoubtedly we’ll have a huge desire of take on the world, and all because we feel especially handsome and beautiful.

The Atkins Diet and what Foods are Allowed With this goal of feeling so nice in our mind, we present the Atkins diet. It is a nutritional method created by the American doctor Robert Atkins. It’s not about a new discovery, as it already has been in the market since over 40 years. However, we can affirm that has little to do with that developed diet in the 70s, as it has been reinvented to end with those highlighted nutritional deficiencies in the Atkins plan at its beginnings, that was highly criticized by his profession peers.

Now, the new Atkins diet, has become stronger offering a more balanced diet that enjoys some approval by the international scientific community. Let’s see in what this method consists.


How Atkins Diet works

The Atkins Diet and what Foods are Allowed The new Atkins diet plan is based on high-protein and fiber foods intake. This means eliminate carbohydrates almost completely from our diet. With them out of battle, it will be easier to lose weight. But we shouldn’t be alarmed, because we’ll be gradually adding carbohydrates to our day by day routine so our body will assimilate and digest properly without getting weight. So if we want to carry on a healthy life which we finally want to maintain a balanced weight forever and according to our standards, carbohydrates have to be part of it, because they provide a variety of fundamental nutrients for our body.

The 4 Atkins Phases

Dr. Atkins has developed 4 phases for weight loss, so makes that process takes hold in time and prevents getting it back.


Phase 1: Induction. Maximum duration 2 weeks

In this first phase, we will make our body starts to burn fat so that means a fast weight loss.

So we must follow the next steps:

  • We’ll eat 5 times a day
  • Proteins are the fundamental basis, so it’s essential to eat at least 150g of meat, fish, seafood, eggs or dairy at every meal, including breakfast
  • We can only consume 20 grams of carbohydrates that we can find in certain vegetables.
  • Drink only water and tea

atkins diet 3


Phase 2: Losing weight continuously. 15 pounds from the goal

At this stage, laws are less stringent and we could start to enjoy the pleasure of eating while still losing weight, increasing the variety of foods and their proportions.

  • We can consume up to 25 grams of carbohydrates
  • Add cheeses such as mozzarella, nuts and berries to our diet


Phase 3: Pre-Maintenance. 10 pounds from your goal. A one month period

In the penultimate phase, we’ll focus on losing those pounds that separate us from the goal and re-educate our body in the carbohydrates assimilation to prevent weight gain.


Phase 4: Maintenance

And we finally come to the end with the weight that we had set and that fits us. At this point, all we have to do according to Atkins is “finding self balance of carbs” and enjoy life.


The Atkins Diet and what Foods are Allowed


Atkins Diet foods:

These foods can be freely eaten:

  • Protein foods such as:
    • Meat, sausages, eggs, hard and semi-hard cheeses
    • Fish and seafood (except oysters, clams and mussels)
  • Fatty foods like:
    • Butter, margarine and mayonnaise
    • Animal fats like butter and cream, not abused
    • Vegetable fats such as olive oil, corn oil, soybean oil
  • Low-carbohydrate raw foods such as lettuce, cucumber, cabbage, etc…

These foods can be moderately eaten:

  • Carbohydrate cooked foods like cauliflower, beets, spinach, broccoli, etc…

These foods are not allowed:

  • Protein foods such as:
    • Milk
    • Dried fruits
    • Seeds
    • Beans
    • Legumes
  • Carbohydrate foods such as:
    • Fruits
    • Veggies like carrots, beets, green beans
    • Grains such as rice, wheat
    • Tubers such as potatoes, sweet potatoes, cassava
    • Starches such as flour, bread, pasta
    • Refined sugars

Sample menu:

Here is a sample Atkins diet menu for 2 weeks:

  • Breakfast:
    • Decaffeinated coffee or tea
    • A serving of cheese or a boiled egg or scrambled
  • Morning snack:
    • One carrot
  • Lunch:
    • Vegetables soup
    • Lemon chicken breast
    • Cabbage and cucumber salad with oil and lemon.
    • Mineral water
  • Afternoon snack:
    • Low fat cheese.
    • Mineral water
  • Dinner:
    • Grilled fish
    • Vegetables soup


The Atkins Diet and what Foods are Allowed


Atkins diet contraindications:

The Atkins plan is not appropriated if:

  • You are under 18 or over 50
  • You are pregnant.
  • You have kidney problems, high cholesterol or lipids.
  • You are diabetic


Other recommended diets:


Video about Atkins diet:

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