Atkin's diet

                  
The Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by cardiologist Robert C. Atkins. This diet restricts carbs (carbohydrates) while emphasizing protein and fats. It is usually recommended for weight loss.

You can lose weight while eating as much protein and fat as you want, and avoid foods high in carbs.

Low-carb diets without restriction of calories are effective for weight loss 

Plan for Atkin's diet:

• Phase 1:

     Eating 20 grams of low carb leafy green vegetables
     for 2 weeks,  Eat high fat and high protein. This kick-starts
      weight loss.

• Phase 2:

      Add more nuts, low-carb vegetables and fruits in small
      amounts         .

• Phase 3:

      Add more carbs until weight loss slows down.

• Phase 4:      

      Eat as many healthy carbs as your body can tolerate 

      without weight gain 

A variation:

some prefer to just stay in the phase 1 indefinitely. This is known as a very low carb ketogenic diet (keto).

How it works?

• Insulin levels in the blood are directly proportional to the glucose levels and too many carbs lead to weight gain  .
• In the absence of adequate glucose, the body starts metabolizing fats thus facilitating weight loss.

• Appetite is reduced due to low carbs and increased protein intake. you eat less calories. 

what about vegetarians?

• More high-fiber vegetables, are included for vegetarians 

     

    You can choose from:

• soy-based foods (for protein)
• Nuts and seeds.
• Olive oil and coconut oil (plant-based fat) 
• Baingan (Brinjal or aubergine)
• nutritious low carb vegetables
• paneer 
• Sarso Ka Saag.
• Avial                              
• Palak Paneer.

sarso ka saag

Exercise

Atkin's Diet does not emphasize on exercise because it is not vital for weight loss. It can help maintain your weight, and offer other health benefits.

What are the risks?

Drastically cutting carbs in the early phase can result in some side effects, 

• Headache
• Dizziness
• Weakness
• Fatigue
• Constipation
• Nausea

•  Ketosis occurs when you don't have enough glucose for energy, Body breaks down stored fat, causing ketones to build up in your body.and it causes nausea,fatigue and bas breath 

• Risk of heart attack due to eating animal fats and proteins . . 

Bottom line:

 you will need to stay moderately low-carb for life, even if you reach your weight loss goals.

If you start eating the same old foods again in the same amounts as before, you will gain back the weight.

 This is true of any weight loss diet.