The Atkins Diet is assumed by many as the typical low-carb diet program. although he wasn’t the creator, Robert C. Atkins, M.D. is often referred to as the “Father of Modern Low-Carb Diets” due to his books that propagated the diet. The crux of the Atkins program is a diet of lesser carbohydrate intake to address
what Atkins believed to be the core causes of being overweight and secondly, mechanisms to modify the diet to the individual.
What is the Atkins Diet?
Atkins diet plan is focused on restricting what’s known as net carbs (including those in veggies) and emphasize eating protein and healthy kinds of fat. Selected carbs are added back to your diet as you start marching towards your weight-loss goal. Atkins describes net carbs as grams of carbs minus grams of fiber and grams of sugar alcohols. The major difference between the different phases of the two Atkins programs is that in Atkins 20, your primary, “induction” phase limits you to 20 grams of net carbohydrates, while in Atkins 40, your first, induction phase limits you to 40 g of net carbohydrates, which gives you a bit more flexibility in the foods you can eat in the beginning (including, for example, select fruits), the Atkins website notes. In Atkins 20, you can add net carbs again in your diet with 5 g increments (20, 25, 30, and so on), while in Atkins 40, you add net carbs back to your diet in 10 g uplift
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Various Phases of the Atkins Diet
The Atkins diet is allocated into four different phases:
The Atkins diet is allocated into four different phases:
1. Atkins Phase 1 (Induction) – Less than 20 grams of carbs per day for two weeks. Eat high-fat, high-protein, with low-carb vegetables such as leafy greens. This is an amazing way to start the weight loss.
2. Atkins Phase 2 (Balancing) – Gradually add more nuts, low-carb vegetables and little amounts of fruit back to your diet.
3. Atkins Phase 3 (Fine-tuning) – When you are quite close to your goal weight, add some more carbs to your diet until weight loss cools down.
4. Atkins Phase 4 (Maintenance) – Here you have the freedom to eat as many healthy carbs as your body can tolerate without gaining weight again.
However, these phases are a tad complicated and may not be absolute. You should be able to put off weight and keep it off as long as you have a meal plan below. Some people decide to skip the induction phase altogether and add plenty of vegetables and fruit from the start. This approach can prove to be very effective as well. Others prefer to just stay in the first phase indefinitely. This is also termed as a very low-carb Ketogenic diet (Keto).
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What to Eat on the Atkins Diet?
It is not quite certain that which food is most accurate in the Atkins diet, partly because there is a lot of variation between different countries. The diet observed by most studies is high in healthy plant foods and relatively less in animal foods. However, eating fish and seafood is suggested at least twice a week. The Mediterranean lifestyle also includes regular physical activity, sharing meals with others and enjoying life. One must base your diet on these healthy, unprocessed Mediterranean foods.
- Vegetables – Tomatoes, Kale, Broccoli, Spinach, Cauliflower, Onions, Carrots, Brussels Sprouts, Cucumbers, etc.
- Fruits – Bananas, Oranges, Pears, Apples, Strawberries, Dates, Figs, Melons, Peaches, Grapes, etc.
- Seeds and Nuts – Walnuts, Almonds, Hazelnuts, Cashews, Sunflower Seeds, Macadamia Nuts
- Legumes – Peas, Lentils, Peanuts, Beans, Chickpeas, Pulses, etc.
- Tubers – Potatoes and Sweet Potatoes, Yams, Turnips, etc.
- Whole Grains – Brown Rice, Rye, Whole Oats, Corn, Buckwheat, Barley, Whole Wheat, Wholegrain Bread, and Pasta.
- Fish and Seafood – Trout, Tuna, Mackerel, Shrimp, Salmon, Sardines, Oysters, Clams, Crab, Mussels, etc.
- Poultry – Duck, Turkey, Chicken, etc.
- Eggs – Quail and Duck Eggs, Chicken, etc.
- Dairy Products – Greek Yogurt, Cheese, Yogurt, etc.
- Herbs and Spices – Mint, Rosemary, Garlic, Basil, Sage, Cinnamon, Pepper, Nutmeg, etc.
- Healthy Fats – Olives, Avocados and Avocado Oil and Extra Virgin Olive Oil.
Whole and single-ingredient foods are the keys to a healthy body.
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Foods to Avoid
The total amount of carbohydrate intake is calculated, without much regard to what its source is. Some development of the philosophy is acknowledged in the book “Atkins for Life” where Atkins first discusses lower-glycemic carbs. Still, refined grains and added sugars are pretty much off the list for the rest of our life, which is the rule with low carb diets.
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The Atkins Diet is simply a low-carb diet program that encourages weight loss but also has a lifestyle component for those not willing to lose weight. As it is quite popular, many people are aware of the diet but need better perception into the science behind the diet and how it functions. Because a part of the program is customized there is an element of the program that is a wait-and-see condition given that it’s different for each person.
How to boost immunity during the lockdown?
COVID 19 has hit the world very hard. It is a deadly pandemic disease that has become fatal. Since the coronavirus can spread from one person to another, it is a serious problem. The outbreak started to form China and in no time it has spread around the world. Some of the most affected countries with this virus are Italy, Spain, the USA, China, etc. The mortal house has been full and the death toll has spiked up exponentially in these countries. It is a deadly virus that has covered the whole world under its awe.
It is a respiratory disease that spreads from inhaling the virus if the infected person near you sneezes. Since it is a communicable disease, it is recommended to stay at least one meter apart from people. The virus is heavy in terms of weight so it settles on the surface. If you touch that contaminated surface and then touch your nose, mouth, or eyes, the virus can get into your system. The main openings to your body for this virus are eyes, nose, and mouth. This is the reason why it is asked not to touch your face and use sanitizer or wash hands regularly.
Since no vaccine has been developed so far, people are taking some external measures. It is noted that the virus is attacking people with low immunity. It is found mainly in old age people or infants. This is the reason one should focus on building strong immunity during this lockdown. If your body will be strong, you will have very fewer chances to get affected. Here are some tips to boost your immunity during the lockdown:
- Vitamin C plays a very important role in boosting immunity. Try to consume vitamin C daily in to form of lemon, orange, amla, etc.
- Drink lukewarm water.
- Eat moderated sugar.
- Try to include green vegetables in your diet but boil them before eating. Avoid eating raw vegetables.
- During lockdown one should not become lethargic. Do exercise at home only. One can also do yoga. It boosts up your immunity significantly and also helps in maintain the stress level.
- Eat alkaline food which is healthy for your body and stomach.
- Include turmeric in your diet. It is a very good immunity boosting agent.
- Do not indulge in smoking or drinking.
- Eat anti-inflammatory food like olive oil, fish, walnut, ginger, etc. It boosts up your immunity.
- One can also make various kinds of detox drinks like ginger tea, masala tea, green tea, cucumber mint water, etc.
All these tips will not only boost your immunity but also provide a positive mindset. You will feel good after eating healthy food and doing exercise. After the lockdown, you will get a fit and active body. Following these tips will also improve your skin and body shape. So utilize this time wisely so that you can fight the battle against coronavirus.
Cut Down Your Sugar Intake for Effective Weight Loss
You might not be having a lot of syrupy and sweetened food on a daily basis but the slightest amount of sugar results in a huge weight gain. You might not be aware of how many calories you are taking in so little time. Just a bit of candy and can ruin the cardio you did in the gym. The only thing you need to exclude from your diet is sugar and you are already on your way to weight loss. The most dangerous ingredient for your weight is the sweet little thing lingering on your kitchen shelf. You need to limit your sugar intake to a level that your body requires and not desires. You need to kill your desires and cravings of sweets but consume only the amount that your body actually requires.
Why is sugar a barrier between you and weight loss?
A higher level of sugar in the blood can result in burning up the glucose instead of the fat that is stored in your body. This way the fat remains unaffected and you are not able to attain your weight loss plans. This results in a low metabolic rate. The metabolic rate of a person refers to a number of calories he or she burns at a given point of time. A low metabolic rate refers to a smaller number of calories burnt which means the person is not capable of burning calories at a higher rate as compared to others. This gives rise to a lot of diseases as well which might include metabolic syndrome, obesity, cardiovascular disease and especially type II diabetes. So, sugar is not only harmful to your weight but will also eventually ruin your health.
Sugar levels being on a rise can contribute to cholesterol and heart-related problems. This harms our bodies in a lot of other ways as well. Sugar intake also increases our appetite. As the sugar is not able to satisfy our hunger, this makes our body to eat more and consume a lot more calories. Not only this, but sugar is also an addictive ingredient and makes you have one more bite each time you are done with the last one. People who consume a big amount of sugar in their diet are more likely to be obese or overweight. So, when it comes to losing weight you need to cut down the amount of sugar that goes into your diet.
How to cut back the sugar in the diet?
It can be very difficult at times to say no to your favorite chocolate brownie or a can of coke. You need to know that all the little things add up to your health and you should learn how to say no to them. You might get tempted by a cake once in a while but you need to question yourself that is this going to help you in your effective weight loss? You know not it won’t. So why ruin the time you spent in the gym and making up your mind that you need to be fit. Saying no to all the sweetened and processed food will get you a step closer to your fitness goals.
This does not signify that you have to entirely remove sugar from your diet but you only need to cut down a certain amount of sugar from all kinds of food. You can also make use of weight loss supplements. You need to control your mind and body and the goal is not to get tempted by such meals. Once you know how to do it weight loss will become an easy task to carry out and you will find yourself able to lose weight fast.
Strength Training for Women
Strength training for women is very extensive and important. Women need to be physically, emotionally, and mentally strong to meet the world. Here are some tips for physical training.
Weight training? Isn’t that really something for men? Nothing is less true! Women can also benefit greatly and more and more ladies cannot be beaten away from the powerhouse.
Strength training can help you lose weight and get a better body. Hello, solid legs and buttocks!
Training your muscles is essential if you want to lose weight. If you combine this in a schedule with cardio trainingand balanced nutrition, you will have a killer body in no time. Are you not sure how to handle this? Then ask if a personal trainer can help you draw up a nice schedule. Your strength training for women can begin!
The Benefits of Strength Training
With strength training the pounds don’t fly off as fast as with cardio training, that is because you build up muscle mass. This gives you a tighter belly, legs, and buttocks and improves your posture. So, you literally radiate more power and your size does decrease. Strength training also has a positive influence on burning, which means you can burn calories fanatically even at rest. For that layer of fat that you want to get rid of, combining strength with cardio is the perfect solution.
If you start with strength training, you start at a relatively light level, after which the difficulty level and weight of the exercises slowly increase. This is because it is important to keep challenging your muscles. This way you stimulate your muscles with every training to keep developing. So, it never gets easier, but you get better and better.
The Perfect Approach
Rest is the most important part of effectively training your muscles. Peace? Yes. Take enough time between exercises to recover during training. The amount of rest that you have to take depends on your training goal and the intensity of the exercises. Another important thing to think about is the number of repetitions of an exercise. Do you want more muscle power? Then a maximum of 6 repetitions of each set is sufficient. Do you want to develop muscle mass? 8 to 12 repetitions are then perfect. Improve your muscle condition? Then it is advisable to do more than 12 repetitions. The perfect intensity of an exercise is when it is so heavy that you just manage to