The Atkins diet is strict even with black rice and vegetables that are recommended as low glycemic carbohydrates in other diets. The Atkins diet is supported by Atkins Nutritionals, a company that markets the foods allowed in the program. Four phases are required for this approach: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.
INDUCTION is the most restrictive phase of the entire Atkins diet and it lasts for two weeks. 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 brings 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 developed during the first phases of the Atkins diet. If you focus on unprocessed foods, health and fitness benefits remain permanent.
There is much debate over the risks and benefits of the Atkins diet, and it's far from being over. Some program promoters emphasize high health risks, but these remain uncertain. Experts haven't been able to come up with a clear conclusion concerning existing data. Carefully analyze the pros and cons as well as the specifics of the Atkins diet before taking it up.
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