Looking for an effective weight loss diet? Try the low-calorie, high-protein Atkins diet  |  Photo Credit: iStock Images
Consumption of food that is low in carbohydrates could be an effective way to lose weight
The Atkins diet is one of the popular weight loss diets that is healthy and easy to follow
Here is what you need to know about the infamous Atkins diet
New Delhi: The Atkins diet is popular among people who enjoy eating different types of food. The basic idea behind the Atkins diet is to impose restrictions on the intake of certain kinds of carbohydrates to aid the process and maintenance of weight loss.
It also helps in improving one’s eating habits. This diet promotes the intake of healthy fats that can help improve levels of ‘good’ HDL cholesterol in the blood. Furthermore, it encourages protein intake, which would mean the consumption of fewer calories as protein induces a feeling of being full. The Atkins diet has four phases to it.
The 4 phases of the Atkins diet
Phase 1: This phase is called the induction phase. In this phase, foods rich in protein and fat, but low in carbohydrates must be consumed. Consumption of leafy greens must be encouraged. The amount of carbohydrates allowed is 20 grams or less per day for two weeks.
Phase 2: This phase is called the balancing phase. In this phase, the addition of vegetables that low in carbohydrates, a few fruits and nuts in the diet must be resumed.
Phase 3: This phase is called the fine-tuning phase. This is when you have almost achieved your goal weight. Addition of carbohydrates in the diet must be encouraged.
Phase 4: This phase is called the maintenance phase. You can resume the intake of as much amount of healthy carbohydrates that would not affect your weight.
Benefits of the Atkins Diet
The Atkins diet can reduce risks of developing cardiovascular diseases, diabetes and high blood pressure.
The Atkins diet can promote healthy weight loss.
It can help you manage your triglycerides and blood sugar levels.
The Atkins diet is easy to follow, therefore, it is not mentally draining or frustrating.
What you can eat while on the Atkins diet
The foods allowed include eggs, sardines, salmon, coconut oil, avocado oil, chicken, pork, bacon, spinach, asparagus, kale, sunflower seeds, almonds, walnuts, dark chocolate, green tea and coffee. Limited amounts of alcohol are also allowed.
What you must avoid eating while on the Atkins diet
The food to be avoided are candy, soft drinks, canola oil, soybean oil, wheat, rice, potatoes, bananas, grapes, apples, turnips, carrots, lentils, chickpeas and beans.
Downsides of the Atkins diet
There is no clear notion about the long-term effects of high consumption of fat animal fat and protein.
Opting for diets that are rich in plant fat and proteins would yield better results than opting for diets that are rich in animal fat and protein.
People suffering from hug cholesterol, diabetes, kidney diseases and heart diseases must consult a doctor before starting with this diet.
Sudden reduction in carbohydrate intake can have some side effects like constipation, dizziness, fatigue, headache and weakness.
Bottom line: If you are looking for a healthy and easy to follow a diet to start your weight loss plan, the Atkins diet would be an effective choice to go with.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.