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WHAT I EAT IN A DAY WEIGHT LOSS MEAL PLAN FOR WOMEN
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=l_A3Q1zFHlo
Everything you need to get started with the Atkins Diet: • https://bit.ly/customketospecial • The Atkins diet is a low-carb diet, similar in nature to the keto diet. • An emphasis is placed on getting all of your calories from protein and fats, avoiding carbs wherever possible. • Calorie counting isn’t enforced on this diet, although it could help provide better results. • The Atkins diet was originated by Dr Robert Atkins, who wrote a best-selling book on the topic in 1972. • It has been thoroughly studied since then and has been shown to help accelerate weight loss. • Additionally, it has also led to improvements in blood sugar, HDL cholesterol, and triglycerides. • While it is relatively high in saturated fat, it does not typically raise the bad LDL cholesterol. • The Atkins diet is split into 4 different phases that take place in the following order. • The first phase is an induction phase, where participants need to eat under 20 grams of carbs per day for 2 weeks. • They are encouraged to eat high-fat and high-protein foods with low carb veggies to help kick-start weight loss. • Phase 2 is the balancing phase, where dieters can add more nuts, low-carb veggies, and fruit. • Phase 3 is the fine-tuning phase, recommended when you’re getting close to your ideal weight. • This involves steadily increasing your carbs until weight loss comes to a halt. • Lastly, you have phase 4, which is also known as maintenance. • In this phase, dieters can eat as many healthy carbs as their body can tolerate without gaining weight. • While these phases may seem a bit complicated, this structure makes participants more likely to succeed. • When undertaking the Atkins diet, there are certain foods you should look to base your diet around. • Meats like beef, pork, lamb, chicken, and bacon. • Fatty fish and seafood like salmon, trout, and sardines. • Healthy eggs, ideally omega-3 or pastured. • Low carb veggies like kale, spinach, broccoli, and asparagus. • Full-fat dairy like butter, cheese, cream, and yoghurt. • Nuts and seeds like almonds, macadamia nuts, walnuts, and sunflower seeds. • And healthy fats like extra virgin olive oil, coconut oil, avocados, and avocado oil. • Essentially, your meals should be based around a fatty protein source with vegetables and some healthy fats. • Water should be your go-to beverage on the Atkins diet, with green tea as a very healthy supplement. • Coffee can be had from time to time, especially if it is high in antioxidants. • Alcohol can be had in small amounts, with dieters instructed to stick to dry wines as opposed to high-carb drinks like beers. • Just as important as the list of foods to eat are the ones you should be avoiding on the Atkins diet. • Sugars like soft drinks, fruit juice, cakes, candy, and ice cream. • Grains like wheat, rye, barley, and rice. • Vegetable oils like soybean oil, corn oil, cottonseed oil, and canola oil. • Trans fats typically found in processed foods. • Starches like potatoes and sweet potatoes. • And legumes like lentils, beans, and chickpeas. • High-carb vegetables and fruits should also be limited in the induction phase. • After this initial period, you can begin to slowly work these back in. • This should be in moderation, with most Atkins dieters staying moderately low-carb for life. • Here is a sample daily meal plan for someone following the Atkins diet. • Breakfast consisting of eggs and vegetables, fried in coconut oil. • Lunch consisting of chicken salad with olive oil and a handful of nuts. • Dinner consisting of a bunless cheeseburger with veggies and butter. • If you’re feeling hungry after this, you can enjoy some low-carb snacks like hard-boiled eggs, nuts, Greek yoghurt, berries and other fruits. • Overall, I’m a fan of the Atkins diet. • It is relatively structured and prioritizes a good mix of animal protein and veggies. • You can integrate this seamlessly into your social life, following this diet out at most restaurants. • Ensure a decent calorie deficit and workout regularly and you’ll get good results on the Atkins diet. • A regular 1-2 pounds per week is very achievable and can help change your whole body composition. • It is very similar to the famed keto diet, which I’ve had good personal success on. • If you’re interested in getting started with the Atkins diet, I’ll leave a link to my favorite resource in the description. • This customizes a diet program to your specific needs, allowing you to get the best results over the long-term.
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