A low carb, yet high in protein, fiber and fat diet that is easy to follow with everyday foods. Change the way you look at carbs and turn your body into a fat burning machine!
The Atkins Diet focuses on eating low carbs, while boosting your metabolism. The main foods you consume are high in protein, fiber and fat. When you consume less carbs, your body switches to burning fat as its primary fuel source.
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This is not a meal program; you do the grocery shopping yourself so that you learn which foods work, and which ones don’t.
Since you’re doing all the work, their diet program is FREE. For your convenience, Atkins does sell shakes and bars for snacks at your local store. They are delish and their contents are clearly marked for you to be able to integrate them into your day.
Not all carbs are created equal. Some carbs are absorbed by our bodies. These carbs are turned into glucose (sugar) and are transported throughout our entire body thanks to our bloodstream. Our bodies can only store a half days worth of glucose.
Some carbs are NOT absorbed by our bodies and they do not go into our blood stream. These carbs are Dietary Fiber and Sugar Alcohols. Dietary Fiber keeps you feeling fuller longer because it takes our bodies longer to digest it.
The Atkins Diet uses the “net carbs” calculation when consuming foods. To figure out a food's net carb, label reading is very important.
When you look at the “Total Carbohydrate” section on your label, it is usually broken down into 3-4 sections:
Add up the carbs your body doesn’t absorb, which are your dietary fiber and sugar alcohols, and subtract that number from the total carbohydrate.
Here's an example.
Atkins Caramel Double Crunch Bar has:
When you add your dietary fiber and your sugar alcohol together (11g + 7g = 18g) and subtract that from your total carbohydrates (22g - 18g = 4g), this leaves you with 4g of net carbs.
The Atkins Diet plan is built around 4 phases.
Phase One: This phase kick starts your introduction into Atkins and you can lose up to 15 pounds in 2 weeks. Carbs are going to be extremely limited in this phase. You’ll eat proteins, healthy fats and vegetables. In Phase One you’re allowed 20 net carbs a day.
Phase Two: In this phase you’re going to gradually start to re-introduce carbs. You’ll still consume your proteins, healthy fats and vegetables, plus you’ll also get to eat berries, nuts and yogurt! Your daily net carbs allowance increases to 25-45 net carbs.
Phrase Three: This phase begins when you’re only about 10 pounds away from your goal weight. It’s a “pre-maintenance” plan where you’re back to eating almost all the normal everyday foods that your probably use to – within moderation, of course. You get to eat your proteins, healthy fats, vegetables, berries, nuts, yogurt, fruits, legumes, breads and grains. In phase three you’re allowed 50-70 net carbs a day.
Phrase Four: Welcome to your goal weight. This phase is designed to help you maintain all that hard work you just did. You’ll keep eating all the same foods you’ve become accustomed to, that your body now loves and craves. You are now allowed 75+ net carbs a day.
Conclusion: The Atkins Diet is a free program that provides quick results! Their low carb, high protein meal teaches you how to make food choices that are practical enough for life on the go.