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What is the Atkins Diet ? – Atkins Diet Plan

Atkins Diet

Atkins Diet

What is the Atkins Diet and I studied the example of the Atkins Diet Plan in full detail from the Dietitian perspective. All the details about the diet program!

Who is Robert Atkins?

Robert Coleman Atkins (17 October 1930 – 17 April 2003) is an American physician and his specialty is cardiology. Doctor Atkins was impressed by the report he read, titled “Weight Reduction”. As a result, he created the Atkins Diet. According to the Atkins diet, carbohydrate sources must be limited and under control for weight loss to occur. Proteins and saturated fats should be the main source of nutrition. His first book, “Atkins’ Diet Revolution,” was published in 1972, after which 16 more books were published.

What is the Atkins Diet?

The most well-known feature of the Atkins diet list is that it has low carbohydrates. It is stated that protein, healthy fats and fibrous vegetables should be eaten in the diet. Refined carbohydrate sources are limited.

The basis of the Atkins diet is based on fat and carbohydrate meeting the energy needs of the body. As a result of limited carbohydrate sources, it is stated that the body will meet its energy needs from fat. As a result, the thought that the body will burn fat is advocated. At the same time, it is thought that eating protein will increase satiety for a longer period of time and reduce appetite. As a result, it is thought that lower calories will be taken.

How to Make the Atkins Diet?

It consists of 4 stages in the Atkins diet. However, implementation of these steps is complicated. So you don’t need to do 4 steps. There are some foods that you should not eat and avoid during the diet. You should pay attention to the type of food you eat. If you pay attention to these nutrients, you do not need to do 4 steps. According to this diet, you can be fed 2 or 3 meals a day.

You can also eat small amounts of snacks. If you are on the Atkins diet, you should definitely drink 8-10 glasses of water a day. Carbohydrate sources are limited in the diet. The amount of carbohydrate you eat is important. As each stage is passed, the amount of carbohydrate that can be consumed during the day also increases. In the fourth stage, the protection phase, the amount of carbohydrate that can be tolerated daily is now determined.

Foods That Are Allowed to be Consumption?

Meat and meat products: Beef, chicken, lamb, pastrami, soudjouk
Milk and dairy products: Whole milk, yoghurt, feta cheese, cheddar cheese, cream cheese, buttermilk, butter, cream
Eggs: You can consume it freely.
Low-carb vegetables: Asparagus, spinach, broccoli, brussel sprouts, leeks, artichokes, celery, zucchini, beans, eggplant, peppers, cucumbers, tomatoes.
Nuts and oil seeds: Walnuts, almonds, hazelnuts, sunflower seeds, etc.
Healthy fats: Olive oil, coconut oil, avocado, avocado oil

Foods that should not be consumed

Sugar: Drinks containing sugar, fruit juices, confectionery, ice cream, pastries such as cakes
Cereals: Wheat, barley, rye, rice
Vegetable oils: Canola oil, corn oil, soybean oil
High-carb veggies: Peas, carrots, potatoes, turnips, sweet potatoes (should only be avoided in phase 1)
High-carb fruits: Bananas, apples, pears, oranges, figs, grapes (should only be avoided in phase 1)
Legumes: Chickpeas, beans, lentils

1 week Atkins Diet Plan


1. day
Breakfast: 2 eggs and tomatoes in coconut oil

Lunch: Chicken salad with olive oil and yoghurt.

Dinner: Grilled beef + vegetables with boiled olive oil

2. day
Breakfast: Bacon omelette + greens

Lunch: 150-200 grams of grilled meatballs + salad with olive oil

Dinner: Zucchini with minced meat + yogurt

3. day
Breakfast: 1 boiled egg + 1 slice of feta cheese + 2 whole walnuts

Lunch: 80 gr tuna salad with avocado

Dinner: Green beans with olive oil + boiled chicken

4. day
Breakfast: 1 serving of strawberries + 1 handful of hazelnuts + 1 bowl of yogurt

Lunch: Grilled chicken + Asparagus

Dinner: Salmon + green salad

5. day
Breakfast: 1 slice of smoked turkey + 3 egg omelet

Lunch: Shrimp and Olive Oil Salad

Dinner: Vegetable meal with meatballs + Yogurt

6. day
Breakfast: Vegetable omelet prepared in butter

Lunch: Spinach with minced meat + Salad

Dinner: Grilled Fish + boiled vegetables

7. day
Breakfast: Feta cheese omelet + tomato + walnuts

Lunch: Artichoke with olive oil + yogurt

Dinner: Boiled meat + avocado salad

Don’t forget to look at the Nordic Diet.

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