How to Balance Fats on the Atkins Diet

You have decided you want to lose weight, or perhaps you just want to improve your overall health. You are looking for a strategy that will allow you to manage your weight safely and effectively. One option is the Atkins diet, which restricts your intake of refined carbohydrates and replaces them with nutrient-rich vegetables. Atkins also includes a healthy balance of protein and fats, and that concept has you worried. It’s okay—you can balance your intake of fats on Atkins, lose weight and keep your heart healthy.

Difficulty: Moderate

Instructions

Things You'll Need:

• A nutrition guide/carb and fat counter

1. You need fats in your diet to stay healthy. Accept that fact, and you’ll be more comfortable with Atkins. Some fats are good and some are bad; if you are going to succeed with Atkins, learn which foods are high in which fats. Invest in a nutritional guide that tells the number of carbs and calories, and the grams of fat and protein, for many food items.

2. Inform yourself about healthy fats. Some foods that are relatively high in fat are also very healthy. Research indicates that when you add monounsaturated fats (MUFAs) to your diet, you can actually help reduce belly fat. Avocados, for instance, are high in fats, low in net carbs and quite good for you, loaded with vitamins and minerals. In fact, the fat in avocados can actually reduce your cholesterol level.

3. Read nutrition labels. Monounsaturated fats, found in nuts and olive oil, are also quite good for your overall health. Some studies show they can help prevent heart disease and stroke and maybe even some types of cancer. Trans fats are particularly bad for your health (they raise your cholesterol level). The good news: some of your favorite foods, like milk and real butter, don’t contain trans fat.

4. Eat fish, eggs, nuts and seeds; cook with canola oil or olive oil. These foods contain important omega-3, omega-6 and omega-9 fatty acids, which are essential for good health. Your body cannot produce them naturally, so go for foods that are high in fatty acids.

5. Atkins encourages you to eat protein. You can eat chicken and fish, and you can also select lean cuts of red meat with minimal marbling.

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