What is Atkins Diet? Detailed menu for 7 days of scientific weight loss

The Atkins diet is a low-carb diet. This diet helps you balance your meals without eliminating foods rich in protein and fat. In this article, let’s learn about the Atkins diet with Evaworlds through the following article.

What is the Atkins diet?

The Atkins Diet is a long-term diet, first introduced in 1972, that encourages eating more protein-rich foods, good fats, and low-carb vegetables and fruits. In short, the Atkins diet is a low-carb diet based on the Low-Carb principle.

The scientific basis of this diet is based on the process of converting starch after entering the body. Starch taken into the body will be converted into glucose, the body’s favorite fuel source. When starch is limited, the body will lack glucose, forcing you to burn excess fat to provide energy, thereby helping to lose weight.

The basic principle of weight loss is the deficit between energy intake and expenditure. When the input energy is not enough, the body will automatically burn excess fat to use stored energy. When stored energy decreases, body weight will also decrease.

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Versions of the Atkins diet

Each person has a different body type and weight loss needs. Therefore, there are currently 3 versions of the Atkins Diet suitable for each person:

• Atkins 20 (20g of starch/day), for those who want to lose 18kg or more.
• Atkins 40 (40g of starch/day), for those who want to lose less than 18kg.
• Atkins 100 (100g of starch/day), for those who want to maintain their current weight.

Atkins 20 and 40 are used for those who want to complete their weight loss goals. Atkins 100 aims at a long-term healthy lifestyle. Each version will be suitable for completely different health conditions. In particular, people with health problems or pregnant or breastfeeding women should seek advice from nutritionists to choose the right version.

Atkins diet weight loss process

Phase 1: Start-up

This is the stage where your body adapts to this diet. This stage usually lasts at least 2 weeks to several months depending on your goals. This is also considered the best stage to burn the most excess fat when you are only allowed to eat about 20g of starch per day.

In addition, you need to avoid adding foods containing a lot of sugar, starchy tubers, or dairy products. The purpose of this stage is to help the body depend mainly on the energy accumulated in the body.

Phase 2: Balance

When you move to phase 2, you will have lost about 4-5kg compared to the goal you set. In this phase, you will continue to lose weight but increase the amount of starch you take in.

• Increase 5g/day for Atkins 20.
• Increase 10g/day for Atkins 40.

The rate of weight loss in phase 2 will be slower and the increase in starch helps the body adapt to the weight maintenance regimen. You gradually add foods such as fruits, and nuts as well as minerals and vitamins to your daily diet.

This will help you ensure your body gets the nutrition it needs and still lose weight. If your weight does not decrease during this phase, you will have to go back to phase 1.

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Phase 3: Fine-tuning

Once you’re close to your goal weight, move on to phase 3. This phase allows you to add 10 grams of carbs to your daily diet each week. Some foods to add include starchy vegetables and whole grains.

The rate of weight loss at this stage will be very slow and needs to be maintained steadily. This stage usually lasts about 1 month and when the set goal is achieved, move on to the final stage.

Phase 4: Maintenance

The goal of this phase is to maintain a healthy lifestyle with a carbohydrate intake of 80-100g. Once you reach your target weight, you need to maintain your diet and control your weight. In addition, you can eat other low-carb foods as long as you ensure that your carbohydrate intake does not exceed 100g per day.

Benefits and some risks of applying the Atkins diet

Evaluate the pros and cons of the Atkins diet. Specifically:

Benefits of the Atkins diet for the body

First, the Atkins Diet brings about obvious weight loss results. Especially in phase 1, you can lose about 4 – 6kg in the first phase. However, if you do not fully implement the phases and maintain the diet for a long time, the possibility of gaining weight is very high.

Furthermore, many studies have shown that the Atkins diet has a positive impact on health. The Atkins Diet helps prevent and improve diseases related to the heart, diabetes,…

Some risks that may occur when using the Atkins diet

With any diet, the process of cutting down on nutrients will have some effects on the body. In the early stages of the Atkins diet, you may experience unpleasant symptoms such as headaches, dizziness, fatigue, constipation, etc. To improve this condition, you can use additional vitamins and supplements for the body.

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Atkins diet in 7 days

Here is a 7-day meal plan for the Atkins diet, focusing on Atkins 20, which is consuming 20g of carbs per day.

Day 1

• Breakfast: Fried eggs with cheese and spinach
• Lunch: Grilled chicken salad with olive oil and vinegar
• Dinner: Grilled beef with steamed broccoli
• Snack: Handful of almonds

Day 2

• Breakfast: Hard-boiled eggs and a slice of avocado
• Lunch: Grilled salmon with asparagus
• Dinner: Chicken breast with vegetables
• Snack: Cheese sticks

Day 3

• Breakfast: Omelet with mushrooms and cheese
• Lunch: Cold cuts and raw vegetables
• Dinner: Grilled pork chops with bok choy
• Snack: Cucumber and cheese

Day 4

• Breakfast: Unsweetened Greek yogurt with berries (with carbs allowed)
• Lunch: Stir-fried beef with broccoli
• Dinner: Steamed cod with bok choy
• Snack: Chia seeds mixed with unsweetened coconut milk

Day 5

• Breakfast: Fried eggs with kale
• Lunch: Grilled chicken with raw vegetables and olive oil dressing
• Dinner: Roast lamb with mashed cauliflower
• Snack: Cucumbers and low-carb hummus

Day 6

• Breakfast: Scrambled eggs with cheese and tomatoes
• Lunch: Shrimp salad with olive oil and lemon dressing
• Dinner: Beef stew with low-carb vegetables
• Snack: A handful of pumpkin seeds

Day 7

• Breakfast: Bell pepper and cheese omelet
• Lunch: Tuna with olive oil and greens
• Dinner: Grilled chicken with Brussels sprouts
• Snack: Sliced ​​avocado with a pinch of sea salt

Conclusion

Above, we have learned everything about the Atkins diet and the benefits that this diet brings. Hopefully the article will be useful for you in controlling your weight and having good health. If you have any other questions, don’t forget to comment for Evaworlds to share.