The Atkins Diet is an eating plan which includes low-carbohydrate and focuses on high-protein and high-fat foods. It helps the body switch from burning glucose to burning fat for energy.
One variation of this diet is the Fasting Atkins Diet, which combines intermittent fasting with the low-carb principles of the traditional Atkins plan. Keep reading to learn more.
What is Fasting Atkins Diet?
Fasting Atkins Diet combines intermittent fasting and the Atkins low-carb eating plan. Intermittent fasting involves switching between eating and fasting periods, while the Atkins Diet limits carbohydrate intake to encourage fat-burning. When these two are combined, it can help improve metabolism and enhance fat loss.
The Fasting Atkins Diet can be followed in different ways. Some people follow a 16:8 fasting schedule, where they eat within an eight-hour window and fast for 16 hours. Others prefer alternate-day fasting, where they eat normally on some days and restrict calories on others. Regardless of the method, the key principle of the Atkins Diet remains the same — reducing carbohydrate intake to get to ketosis, where the body burns fat for fuel instead of glucose.
Benefits of Fasting Atkins Diet
The Fasting Atkins food plan provides several health benefits.
1. Weight loss
This diet promotes fat-burning by restricting carbohydrate intake and extending fasting periods. When the body depletes its glucose stores, it uses stored fat for energy when it runs out of glucose, leading to weight loss.
2. Improved blood sugar control
Reducing carbohydrate intake helps stabilise blood sugar levels and lowers the risk of insulin resistance.
3. Reduced cravings and appetite
Eating low-carb, high-protein foods helps control hunger and reduces sugar cravings.
4. Better heart health
The diet may help reduce risk factors for heart disease by lowering harmful cholesterol (LDL) and increasing good cholesterol (HDL).
Meal plans for Fasting Atkins Diet
The meal plan for the Fasting Atkins Diet depends on individual preferences and fasting schedules. Here is a sample Fasting Atkins Diet plan for a 16:8 fasting schedule:
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Meal time
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Food choices
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12:00 p.m. (First meal)
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Scrambled eggs with cheese and spinach, avocado slices, and a handful of almonds.
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3:00 p.m. (Snack)
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Greek yoghurt with flaxseeds and berries or a handful of walnuts.
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6:00 p.m. (Dinner)
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Grilled chicken breast with roasted vegetables like broccoli and cauliflower, drizzled with olive oil.
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8:00 p.m. (Last snack before fast)
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A small portion of cheese with cucumber slices or boiled eggs with a pinch of salt.
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Foods list in Fasting Atkins Diet
Choosing the right foods is important. Some of the recommended items for the Fasting Atkins diet programme are:
- Proteins: Chicken, beef, fish, turkey, eggs, and tofu.
- Healthy fats: Avocados, nuts, olive oil, and coconut oil.
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, bell peppers, and zucchini.
- Dairy products: Cheese, butter, Greek yoghurt, and heavy cream.
- Beverages: Water, herbal teas, black coffee, and bone broth.
Tips for following Fasting Atkins Diet
Successfully following the meal plan requires careful planning and discipline. Here are some important tips to stay on track:
- Start slowly: If you are new to fasting, begin with a shorter fasting period, like 12 hours, before progressing to 16 hours or longer.
- Plan your meals: Prepare your meals beforehand to ensure you stick to the low-carb diet and do not break ketosis with unhealthy food choices.
- Monitor carbohydrate intake: Monitor your daily carbohydrate consumption. Staying below 50 grams of net carbs per day helps maximise fat burning.
- Get enough electrolytes: During fasting, the body may lose sodium, potassium, and magnesium. Consuming bone broth, salted nuts, or electrolyte supplements can help prevent imbalances.
- Avoid overeating after fasting: Breaking a fast with a large, high-carb meal can lead to blood sugar spikes and fatigue. Instead, start with a small portion of protein and healthy fats.
- Listen to your body: Pay attention to how your body responds to fasting and low-carb eating. Adjust your eating schedule or increase your calorie intake if you experience dizziness, weakness, or extreme fatigue.
Conclusion
The Fasting Atkins Diet combines the benefits of intermittent fasting with the low-carb approach of the Atkins Diet, promoting healthy weight management, improved metabolism, and better blood sugar control.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.