The Atkins diet was initiated by Dr Robert C. Atkins, a renowned cardiologist. He restricted his patients to stay away from carbs and sugar. Though they were following a low-carb diet earlier, they eventually succeeded in losing weight after sticking to Dr Atkins diet. Initially, criticised by several health authorities because of its high saturated fat content, today several new studies reveal that saturated fat is not harmful.
So, what is Atkins diet? This diet centers around food that is rich in nutrition like fruits, vegetables, nuts and healthy protein like wild meat and red meat. It does not encourage processed or fast food or sugar or dairy products. According to this diet, you can reduce weight by eating healthy protein and fats, but you need to avoid sugar and carbs.
Atkins diet food list
According to the Atkins diet food list, you need to stay away from the following foods:
- Sugar: Aerated drinks, candies, ice creams, cakes, fruit juices etc.
- Grains: Barley, wheat, rice etc.
- Vegetable oils: Corn oil, soybean oil, canola oil, cottonseed oil among others.
- High carb fruits: Grapes, bananas, pears, oranges, apples etc.
- High-carb veggies: Turnip, carrot etc.
- Legumes: Beans, lentils, chickpeas etc.
The Atkins diet menu restricts carbs and sugar to enable the body to burn fats for fuel. The approach allows the body to be fuelled steadily, thus aiding weight loss. Your body being fuelled steadily also implies persistent energy levels throughout the day and very less craving for food.
What to eat on Atkins diet?
In case you have been trying to lose weight and counting your calories for a very long time now, you can opt for the Atkins diet. Atkins diet foods focus on healthy items such as:
- Meat: Chicken, pork, beef, lamb among others.
- Seafood: Sardines, salmon, trout etc.
- Nuts and seeds: Sunflower seeds, almonds, walnuts etc.
- Low carbohydrate veggies: Broccoli, kale, asparagus, spinach among others.
If you are a vegetarian, don’t worry about missing on your protein intake. The Atkins diet meal plan doesn’t require you to eat meat. The Atkins diet plan for vegetarians includes soy-based foods and seeds and nuts. Coconut oil and olive oil are a couple of healthy sources of plant-based fat.
Atkins diet guidelines
The Atkins diet food plan is considered to be one of the best low-carbohydrate diets. So, if you are wondering what to eat on the Atkins diet, you can plan a diet chart and follow it religiously. The Atkins diet guidelines suggest that you choose protein, fat and vegetables that are low in carbohydrates and starch. You can also focus on nuts, berries, fruits and seeds, vegetables and whole grains.
Follow the Atkins diet chat but don’t forget that physical activity or exercise should go hand-in-hand. If you want good results, just following Atkins diet plan menu will not help. You need to keep a tab on your portion size as well.