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Atkins Plan: The most effective weight loss diet plan

Atkins Plan, an American cardiologist advocated a holistic approach to health which is one of the most popular diet plan on the planet.

The New Atkins diet is still a low carbohydrate diet without restricting calories. It promotes a high nutrient density in food consumption – lean protein, but also a wide variety of fruits and vegetables rich in fiber and good fats – while limiting sugars and refined carbohydrates.

Needless to measure the level of ketones in the urine.

First stage: startup

To give a boost to the metabolism to trigger weight loss, you should limit carbohydrate content to 20 grams per day, equivalent to approximately an apple or a slice of bread a day. 12-15 g of these carbohydrates should come from non-starchy vegetables.

All foods that contain sugar, grains in any form whatsoever, fruit juices and concentrates, are excluded. This phase should last for at least two weeks and people who have a lot of weight to lose can pursue longer.

It also promotes taking multivitamins and minerals, as well as essential fatty acids in supplements.

Foods allowed  during Atkins diet plan: Fish, seafood, meat, poultry, eggs, butter, oil, vinegar, lemon juice, olives, avocado, lettuce, vegetables low carbohydrates, the Atkins products, sugar substitutes (sucralose, acesulfame-K, saccharin).

Foods allowed in moderation: firm cheese (no more than 100 g per day), lettuce (at least 2 cups a day), vegetables (1 cup per day, except carrot, beet, maize, potato and green peas).

Foods to avoided strictly: sugar, sugary, starchy foods (cereals, rice, pasta, couscous, bread, crackers, muffins, flour, bagel, etc.), legumes, fruits, milk, yogurt, cheese soft cheese (cottage, ricotta), fresh cheese, low fat cheese and those made from rice and soybean, soft drinks, frozen desserts, fruit and vegetable juices, nuts and seeds, cereal bars, cold cuts and meats that contain sugar, foods that contain trans fats, those called “light” or “low in fat” (because often high in carbohydrates).

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Second phase: the weight loss continues

To continue losing weight but at a gradually slower pace , reintroduced foods containing carbohydrates, such as fruits (berries), grain products, dairy products and legumes according to the new Atkins diet needs to be consumed.

The amount of added carbohydrates shall not exceed 5 g per day for a week each time. This phase lasts until you lose 5 kg of the targeted final weight.

Third phase: the pre-stabilization

The purpose of this phase is to continue the slow weight loss while adopting sustainable long-term eating habits.

Every week you are allowed to add 10 g per day of carbohydrates. If weight loss stops too suddenly, then reduce from 5 g to 10 g total number of carbohydrates per day.

When a person approaches the target weight, he must test the amount of carbohydrates that can be consumed without regaining weight (Atkins Carbohydrate Equilibrium threshold).

When the desired weight is stable for four weeks, it is time to move to the last phase.

Fourth phase: the final awareness

People can consume carbohydrate amount that depends on their metabolism and their physical activity, from 45 g to 100 g. For example, 100 g carbohydrate correspond to about two servings of fruit, two more servings of grains and two servings of milk or yogurt.