Contrary to other weight loss diets that recommend low glycemic carbohydrates like vegetables and black rice, the Atkins diet is strict with these too. Atkins Nutritionals is the company that supports the diet and markets the foods specific to it. Four phases are required for this approach: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.
INDUCTION lasts or two weeks and it is the most restrictive phase of the entire Atkins diet. During this period your daily carbohydrate intake will not be higher than 20 net grams. They must come from cauliflower, pumpkin, spinach, asparagus, tomatoes and 54 other vegetables. You should not consume legumes such as green beans.
You can also eat olive oil, butter, cheddar cheese, eggs fish and fowl. You should drink at least 8 glasses of water per day during the induction phase.
The next phase of the Atkins diet is ONGOING WEIGHT LOSS and it is characterized by an increase in the carb intake with 5 net grams every week. Use the carbohydrate ladder designed for this phase, and make sure your meals follow it.
PRE-MAINTENANCE adds 10 net grams per week, so that you reach the level up to which you do not put on weight.
LIFETIME MAINTENANCE emphasizes the eating habits that you've acquired during the first phases of the Atkins diet. Great health and a balanced weight become permanent if you stick to a natural diet with little processed food.
There is both praise and criticism of the Atkins diet, and the risks and benefits are not as clear as we'd like them to be. It is not sure whether the health benefits are as high as emphasized by some program promoters. Studies are not conclusive here, meaning that experts have not reached a conclusion, due to the contradicting data available. It is advisable to carefully weigh the pros and cons of the Atkins diet before you decide to make it a weight loss approach for you.
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