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Ingredients Of The Atkins’s Diet
Atkins’s Diet includes both protein and fat and lacks carbohydrates. Its ingredients depend on meat, seafood, eggs, cheese, and some types of vegetables and oils of all kinds.
Unlike the famous Dukan diet, Atkins allows you to eat unlimited amounts of fat and vegetables such as peppers, cucumbers, and lettuce.
The Theory Adopted By The Atkins’s Diet
the basic idea of Atkins’s diet is that by not eating carbohydrates, the primary source of energy in the body, body fat stores are used and burned. The production of between bodies stays used as a source of energy generation.
Atkins’s diet remains divided into four stages. Weight loss during the first stage of the diet is speedy. The subsequent steps aim mainly to maintain weight and gradually introduce more carbohydrates according to the body’s needs.
The first stage remains designed to drop by about 15 pounds, or about 4.4 kg, about two weeks from 2-3 pounds, approximately 0.9-1.4 kg in the later stages.
Phase 1 (Preliminary Stage)
eat no more than 20 g of carbohydrates per day, mainly from broccoli, cauliflower, and cucumber.
The daily calories derived from carbohydrates consumed remain reduced to 10% instead of 45% – 65%.
It is forbidden to eat bread, pasta, starchy vegetables such as potatoes, or any grain such as rice, dairy, and dairy products.
Take protein and fat daily from poultry, fish, eggs, red meat, butter, and vegetable oils.
Vegetables, nuts, and proteins should remain avoided.
Avoid caffeine.
Alcohol is forbidden.
Drink on a minimum of eight glasses of water a day.
The duration of this stage is at least two weeks, depending on your weight loss.
Phase 2 (Continuous Weight Loss)
continue to eat at least 12-15g of carbohydrates derived mainly from vegetables.
More vegetables, seeds, whole grains, nuts, and fruits such as berries remain gradually added.
Avoid eating foods containing added sugars.
Continue at this stage until you lose at least 4.5 kg of weight.
Stage 3
continue to gradually increase some types of food, including starchy fruits and vegetables and whole grains.
10g carbohydrates can be added to your diet weekly and reduced again if your weight loss stops.
Continue at this stage until you achieve the desired goal and reach the required weight.
Stage 4 And Final
reach the goal and achieve the required weight.
Continue the same pattern to maintain weight.
Atkins diet remnants recommended exercising at least 30 minutes a day.
The Pros Of Atkins’s Diet
rapid weight loss, which may be considered a primary catalyst.
A strict system in its teachings and directives with clear rules, and some people may prefer it.
Cons Of Atkins’s Diet
it cannot be easy to continue Atkins’s diet for a long time.
Unique side effects in the first stage may include bad breath, dry mouth, fatigue, dizziness, insomnia, nausea, and constipation from dispensing with carbohydrates and fiber.
Eating large amounts of saturated fat may increase your risk of heart disease.
There are concerns that the lack of fruits, vegetables, and dairy products and eating a high protein may affect long-term bone and kidney health.
Imbalance and diversity do not include all food groups and essential elements of the body
poor in dietary fiber and whole grains.
Do not follow the principle of repetition in the number of meals to be 4-6 meals per day.
High in fat and cholesterol that are harmful to cardiovascular health.
Weight loss in a short period, which may again lead to a rapid increase and double weight.
Constipation may result in a lack of fiber and increased protein.
Categories Prohibited In Atkins’s Diet
pregnant.
Nursing mothers.
Children.
People with chronic diseases in general of diabetes, pressure, cholesterol, and heart disease.
People with kidney and liver diseases in particular.
Who suffers from constipation and laziness of the intestines.
People with gout.