The Atkins Diet Made Easy: An Easy Way to Follow the Diet

The Atkins Diet Made Easy: An Easy Way to Follow the Diet

Following a low-carb, low-fat diet can have many health benefits. Unfortunately, many people make the mistake of thinking the Atkins Diet is a “all-you-can-eat” fat-fest and that you can eat as much fat and protein as you like. This is not true. It is common sense that this can not be good for your health. The Atkins Diet has evolved and now also advocates incorporating healthy fats and low-GI carbohydrates into the eating plan.

The Atkins Approach

The Atkins nutritional approach is based on eliminating “bad” carbohydrates from the diet. This includes bread, rice, potatoes and refined sugars. According to the Atkins website:

“Eating the right foods can improve your body’s metabolism, particularly how it handles fat. When you eat fewer carb foods – relying mostly on vegetables rich in fiber – your body switches to burning fat instead of carbs as its primary fuel source.”

The Atkins Diet is a low-carb diet/ lifestyle choice and many people have been successfully following the maintenance period of this diet for years.

Basic Guidelines to the First Two Weeks on the Atkins Diet

These guidelines must be followed for the first two weeks to kick-start weight-loss. Try not to derive from the guidelines and avoid all refined sugar and carbohydrates.

The diet must contain no more than 20 grams of carbohydrates a day. The 20 grams of carbohydrates will be made up from vegetables and salads, as well as nuts, seeds, mayonnaise and cheese.

Protein can be consumed in large quantities, but wary of overeating. Due to the large quantities of protein that will be consumed, drink at least 8 glasses of water per day to minimise the strain on the kidneys.

Don’t Cheat on the Atkins Diet

There is no such thing as “this one taste won’t hurt” on the Atkins diet. Don’t cheat by eating sugar or refined carbohydrates. Stick to the guidelines and eat only what is on the list. Also, supplement vitamin intake by drinking a multivitamin every day. This is to compensate for not eating fruit for the first two weeks of the diet.

Eat as Much as You Like of the “Free Foods”

“Free foods” means you can eat as much as you like of these foods. These foods contain very little to no carbohydrates and will kick-start weight-loss.

  • Meat, including pork, beef, lamb, bacon, ham and all other meat.
  • Fish, including tuna, salmon, sole, trout, sardines, all shellfish and all other fish.
  • Fowl, including chicken, turkey, duck, goose and pheasant.
  • All Eggs.
  • All cheeses, except diet cheese, cheese spreads and processed cheese.
  • Salad vegetables (one soup bowl loosely filled per day), including lettuce, celery, chives, parsley, alfalfa sprouts, cucumber, mushrooms, olives, peppers, fennel, asparagus, leeks, string beans, spinach, cabbage, squash, courgettes, cauliflower, brocolli, pumpkin, aubergine, avocado, celery root, tomato, bean sprouts, brussels sprouts and onions.
  • Salad Garnishes, including crumbed crisp bacon, sour cream and anchovies.
  • Beverages such as decaffeinated coffee or tea, diet soda and herb tea.
  • Fats and Oils, such as mayonnaise and butter. Try to use butter instead of margarine.

Choose to live more healthily by changing the balance of fats, carbohydrates and the protein in your diet. By doing this, the body will burn its own fat first for energy, which in turn will lose to weight loss. Remember, these guidelines are for the first two weeks on the diet only. As you progress with the diet, it becomes a lifestyle. A lifestyle where carbohydrates can gradually be added until following a well-balanced eating plan.

Categories: Diet, Nutrition, Weight Loss