Nowadays people are more focused on losing weight than building a body. They have changed their physical activities and fitness regimes to do shed excess fat, however, it is also important that one also changes his diet accordingly. Generally, a low-carbohydrate diet is recommended for weight-loss purposes. Low carb diets include ketogenic or keto diet, Atkins diet, Mediterranean diet, etc. our focus will be on the Atkins diet in this article. Atkins diet is primarily a low carbohydrate diet and is a little modified and eased version of the well-known keto diet. The initial phase for both the diets is similar, it is in their later phases that the difference occurs. Atkins diet came into knowledge after physician Robert Atkins wrote a book about it, and it now has gained huge popularity around the globe. Atkin’s diet starts with a low-carb diet initially, like keto, however, unlike keto it is much easier to follow for the long run since it allows the consumption of healthy carbs in its later stages.
The basics of the diet plan can be divided into four phases as given below.
- Induction: this is the beginning of the diet and is considered phase 1. The meals consumed in this phase are supposed to be extremely low in carbs or no carbs at all with high-protein and high-fat foods. This begins one’s weight loss journey.
- Balancing: along with high-proteins a little number of healthy carbs can be added at the second phase of your diet. Healthy carbs can include nuts, seeds and fruits, and vegetables that are low in carb content.
- Fine-tuning: the third phase allows you to increase the number of carbs in your regular meals. However, one needs to make sure that he is nearly close to his desired weight to do so. In any other case, one must continue to stick to phases 1 and 2.
- Maintenance: it is in this phase the major difference between keto and Atkins lies. After the first few phases, Atkins allows you to continue with a moderate healthy carb intake once you hit your target weight. However, it is one’s responsibility to keep a regular check-in order to sustain the targeted weight.
A basic Atkins diet meal plan is similar to keto with healthy carbs being the exception. The diet can include meat like chicken, pork, bacon; eggs; dairies like yogurt, cheese; nuts and seeds, and healthy fats like extra virgin olive oil, coconut oil. The key to losing weight while on diet is to base the meals on high-protein sources and healthy fats. While keto suggests consumption of only water, Atkins is a little less restricted allowing a moderate of coffee and green tea, which are high in anti-oxidants. Unlike keto, it also permits the intake of alcohol in little amount or rather sticks to wines with low sugar content. However, it is recommended to avoid high-carb alcoholic beverages like beer.
It is highly recommended to look into guides and books before starting a low-carb diet like Atkins. Although it is less restricted, it is still important to know how your body will react to it. Losing weight is not as tedious a task as it is displayed to be. Combining a diet with proper nutrition and restrictions gives you the kickstart of your weight-loss journey.