The Atkins diet limits carbohydrate intake to force the body to burn stored fat. It has four phases, with the first being the most restrictive, allowing only vegetables and protein. Later phases allow for healthy carbohydrates and whole grains in small amounts.
The Atkins diet, first created by Robert Atkins in 1972, is a weight loss and maintenance program intended to force the body to burn stored fat by limiting the amount of carbohydrates one consumes. The diet is divided into four phases, each of which is characterized by how many carbohydrates one can eat and in what form; In general, the consumption of calories, protein, and fat is not regulated under this diet. During the first phase, an Atkins diet meal typically consists of protein and vegetables, and, in the second phase, various forms of what are considered healthy carbohydrates are added back into daily food choices. Once a person reaches stage three and four, whole grains are allowed, in small amounts.
In the induction stage of the Atkins diet, also known as phase one, almost all carbohydrates are removed from the diet for two weeks, except those found in vegetables. A typical Atkins diet meal at this stage will contain four grams of net carbs at each of three meals, for a total daily intake of 12 net carbs. The term “net carbs” refers to the amount of carbohydrates one consumes minus the amount of fiber consumed. Meat, poultry, and shellfish make up the vast majority of foods eaten during this stage, along with whole cheeses and whole eggs. Along with these, restricted amounts of vegetables are consumed during a typical Atkins diet meal, accounting for the majority of a person’s carbohydrate intake.
Once the induction phase is complete, a person following the Atkins diet meal plan will typically begin adding other carbohydrate sources. An additional five net carbs are added to the 12 daily net carbs allowed per person each week. These extra carbs are typically found in nuts, seeds, fruit, and soft cheeses, which are typically not eaten during the induction phase, as well as all vegetables eaten during the first two weeks. As in all phases, a typical Atkins diet meal at this stage will include large amounts of protein, such as those found in meat, poultry, seafood, and cheese, with a healthy serving of vegetables and a small amount of fruit, soft cheeses or nuts. .
The final two phases of this diet are generally the same. Each week a person will be able to add an additional 10 net carbs to their daily intake, and these can be found in the form of whole grains, such as brown rice and wheat bread. At this point, the amount of carbohydrates consumed at each meal will vary drastically from person to person. A typical Atkins diet meal in these final stages typically includes varying levels of all the foods eaten in the first two phases of the diet, although the emphasis is still on protein, healthy fats, and vegetables, with small amounts of healthy whole grains. aggregate. In the end, the only foods not eaten are those that contain refined sugar, refined flour, or white potatoes.
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