Needless to mention, obesity brings along a lot of health problems. While there are so many diets and plans given everywhere, you really don’t know which one to try and which one not to.
Lately, the diet that got really famous was Keto diet, though it has been around since 1924. This diet was initially designed by Dr. Russell Wilder as a non-pharmacological option for treating epilepsy. Similar to Keto diet is Atkins diet. This diet was created solely with the purpose of helping one to lose weight by restricting the intake of carbohydrates.
Difference between Keto diet and Atkins diet
Though both the diets are almost similar but they aren’t actually the same. The basic difference between both the diets is the nutritional breakdown and guidelines. Keto diet centers around moderate protein intake with more calories coming from healthy fat. While in Atkins diet, you get the major number of calories from proteins. Atkins diet gives you more flexibility and therefore, is easy for people to follow.
The proponents of this diet claim that you can lose weight by eating foods high in fats and proteins, and avoiding food high in carbs. Atkins diet has been designed by physician Dr Robert C. Atkins, after whose name the diet is named. His book on the same was also the best-selling diet book in 1972.
Although being high in fat, this diet does not raise the LDL (bad cholesterol), though this may happen in some individuals.
Another main reason behind people losing weight through this diet is when people reduce carbohydrate intake and eat more protein, their diet automatically goes down and thus, they end up consuming fewer calories without even realising.
The 4 phases of Atkins diet
1. Phase 1 (Induction): This phase includes eating under 20 grams of fat every day for two weeks. High-fat, high-protein and low-carb vegetables like leafy green vegetables give your weight loss programme a kick-start.
2. Phase 2 (Balancing): Start adding more nuts, low carb vegetables and small amounts of fruits back to your diet after 2 weeks.
3. Phase 3 ( Fine-tuning): When you feel you are closer to your goal, you can add more carbs to your diet until your weight loss slows down.
4. Phase 4 (Maintenance): You can bring back the healthy carbs in your diet.
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Foods to avoid
Here’s a list of foods that you should avoid when you are on Atkins diet.
– Sugar: Candy, ice-cream, cakes, fruit juices and soft drinks
– Vegetable oils: Soybean, corn, canola and cottonseed oil should be avoided
– Grains: Wheat, rye, barley and rice
– Trans-fat: Fats found in processed food
– High-carb vegetable: Carrots, turnips (avoid during the induction phase)
– High-carb fruits: Bananas, apples, pears, grapes, oranges (avoid during induction period)
– Potatoes, sweet potatoes, lentils, chickpea, beans should also be avoided during the induction period
Food to eat
– Meat: Beef, chicken, bacon and all other types of meat can be consumed
– Fatty fish: Salmon and sardines
– Full-fat dairy: Cream, cheese, cream and full-fat yoghurt
– Low-carb vegetables: Spinach, broccoli, kale and other green leafy vegetables
– Nuts and seeds: Walnuts, sunflower seeds, almonds, cashew and other nuts
– Extra virgin olive oil, coconut oil and avocado oil