10 Big Benefits of Following a Low-Carb Diet
During phase one, or the introduction phase, you aim to eat either 20 or 40 grams of daily net carbs depending on if you want to take a more drastic or moderate approach , with net carbs being total carbs minus all carbs from fiber and sugar alcohols. For comparison's sake, current dietary guidelines recommend consuming between and grams of carbohydrates per day. After a minimum of two weeks, once you're close to your goal weight, you're supposed to move onto the second phase, adding about 10 net carbs per day, including a bit of fruit and complex carbs, to your plan.
Gradually, you add more and more, until you're in the fourth and final phase, in which you're expected to have figured out what you can and can't eat to maintain your current weight.
That final phase is basically the lifestyle that you're expected to maintain for the rest of your life. Karen Lesley, R. His family and company say he died from brain injury complications after falling. Yes and no. It did make me pause, but then I tried it anyway because I needed to purge sugar and excess carbs from my life for good.
The modernized version of Atkins calls for a foundation of vegetables anyway. To get with the program, I looked up recipes, downloaded the Atkins Carb Counter app, and logged my daily food intake. I had a hard time staying under 42 grams of net carbs, which was what the Atkins diet recommended for me after their diet quiz analyzed my goals and dietary preferences: I didn't want to lose more than 15 pounds, and I wanted a flexible diet with more options.
I managed to keep under 42 grams five days out of Other days, my range skipped between the fifties to the seventies. Somehow it was easier to be more extreme, like when I stayed under 28 net carbs a day on the keto diet, because I'm better at all-or-nothing behavior than the path of moderation. It's not healthy in the long term, but that's the way my psychology works. Sugar can be as addictive as cocaine or heroin, battering our dopamine pleasure receptors to the point that we build a tolerance and need more and more to feel the same sugar high, according to the National Institutes of Health.
So for me, extreme rules often help. But that's just me.
Once I started Atkins, I found tons of convenient, packaged foods designed with low-carbers in mind: ParmCrisps, SmartSweets gummy bears, Quest protein bars, Atkins Endulge chocolate-coconut bars, and my beloved Keto Bars , which come in dark chocolate coconut and chocolate peanut butter. I gave in. I kept going for prepackaged, processed foods when I was super-tired or late at night. And while these items are great when used in a pinch, you shouldn't eat them almost daily as I ended up doing.
10 Low Carb Diet Tips for Atkins 20®, Phase 1 | Atkins
After all, sugar substitutes can hurt healthy weight-loss goals. In July, the Canadian Medical Association Journal released a report analyzing 37 research studies showing sugar substitutes are linked to weight gain, not weight loss or even weight maintenance. It gets worse: People who regularly consume artificial sweeteners are at a higher risk for obesity, diabetes , and heart disease, the report shows. While experimenting with Atkins, I had to either trash the standby meals I usually make at home or transform them using substitutes. Think: veggie noodles instead of spaghetti.
Breakfast is always the hardest for me, as I adore cold and hot cereals. So, I had to plan ahead: I made an egg-chorizo-spinach-ricotta casserole that lasted so many days I had to put squares of it in the freezer. Body fat contains thousands of calories that can be burned for energy during exercise, and this is what will happen if you follow a low-carb diet. Not only does this approach lead to quicker and more efficient weight-loss if that is your goal , but it also means that you are less likely to suffer from mid-exercise burnout. Contrary to popular belief, not all cholesterol is bad for you.
In fact, cholesterol is an essential type of fat that you need in your body. Low-carb staple foods such as fish and nuts contain healthy fats that work to increase your HDL cholesterol levels. Unlike fad diets, the low-carb way of living is sustainable and enjoyable in the long term. You will achieve your initial weight-wellness goals, and then you will be able to maintain your target weight without cravings or temptations. Low-carb living brings many health benefits. Here are some of the most significant.
Your Body Becomes a Fat-Burning Machine A high-carb diet gets your body used to burning carbohydrates for energy instead of burning your excess body fat. Your Energy Levels Increase Eating carbs causes your blood-sugar levels to fluctuate like the climbs and dips in a rollercoaster ride. Consume 3T of added fat daily. Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth not the low sodium kind.
These symptoms disappear once you're burning primarily fat, but in the meantime, be sure to consume sufficient salt in the form of salty broth, salt, tamari, or soy sauce. Read food labels carefully, particularly on condiments. In restaurants, ask for oil and vinegar to dress your salad, request sauces on the side, and feel free to ask the server what's in a dish.
If you are in Induction, you have 5 to 8 grams of net carbs to use for dairy, dressings, or Atkins products. You can plan accordingly. Eat nothing that isn't on the list of Phase 1 acceptable foods , unless you plan to continue on Phase 1 for longer than two weeks.