What Is the Atkins Diet?
The Atkins Diet refers to a low-carbohydrate diet and a lifelong eating plan which was founded by cardiologist Robert C Atkins in 1972. While on the diet, carbohydrates are restricted with more weight being put on protein and fats. It is aimed for assisting in weight loss* and maintenance among obese and overweight individuals. It has several phases and it allows low-carbs during the initial stages. Formerly, Atkins Diet was referred to as Atkins Nutritional Approach. It’s since been documented and approved if you want to start the journey to low-carbs diet.
Purpose of Atkins Diet
Atkins Diet is specifically intended to alter your unhealthy eating habits so that you can lose* extra pounds and maintain at a healthy weight range. The Atkins Diet is also alleged to bring permanent eating method, increase* you energy and improve* specific underlying medical conditions including metabolic syndrome, diabetes, and high blood pressure.
Why You Might Follow the Atkins Diet?
There are several reasons why you may opt to go the Atkins Diet plan such as:
- Fun: Your aim is to enjoy the different amounts and types of foods in the plan.
- Medical Grounds: You have an underlying medical condition that the diet can help to resolve or improve*.
- Weight Loss: You want a diet that restricts certain carbs to help you cut down the extra weight.
- Personal Preference: you have personal reasons and want to take a break from your normal eating habits.
- Workable Diet Plan: You are in quest of a healthy diet plan that you can stick with for your entire life.
- You have tried and enjoyed other Atkins Diet related product like cookbooks, shakes, and bars.
- Carbohydrates: The Atkins Diet doesn’t limit the amount of calories or portions you should consume. However, you must have clear records of the carbs that you consume. Through a system known as net carbs, this is equivalent to the total carbohydrate content minus fiber. According to Atkins Diet, the approach is to regulate your blood sugar and to help you acquire optimal health without making you feel hungry or rundown. Once you attain the required weight, Atkins Diet will help you determine your carbohydrate tolerance i.e. the net amount of carbs you can eat each day without loss or gain in weight.
- Exercise: Atkins Diets refutes claims* that exercise is essential in any weight loss* plan. However, it acknowledges the role of exercise in the maintenance of weight as well as other health benefits. It cautions against rolling out other intense programs simultaneously once you resort to the diet. However, you can start workouts after two weeks or longer once your body adjusts to dietary changes.
Four Phases of Atkins Diet
- Phase 1: Induction: Cut down nearly the entire carbohydrate consumption and resort to only 20 grams of net carbs per day mostly from veggies. Eat more protein from poultry, shellfish, eggs, meat, and fish. Eat lots of greens such as asparagus, celery, peppers, and green beans. Refrain from alcohol and sugary drinks.
- Phase 2: Ongoing weight Loss (OWL): It’s a long phase where you can add nutrients rich carbs e.g. veggies and berries as you shed off weight. You should remain in this phase until you are just 10 pounds to your target weight.
- Phase 3: Pre-maintenance: You should add more food varieties mostly starch veggies and whole grains. Take additional 10 grams of starch per week but discontinue if weight loss* comes to a close. Remain at this phase a month after reaching your target weight.
- Phase 4: Lifetime Maintenance: Proceed to this phase once you reach your target weight and make it your permanent diet plan for life.
Atkins Diet Menu Plan
- Breakfast: You can take 2 scrambled eggs, sausages and kales or spinach that has been steamed. For drinks, only tea, water, coffee and diet soda can be allowed.
- Lunch: Roast beef taken with salad greens, olives, and onions. You can only take the allowed beverages.
- Dinner: It allows baked salmon steak, asparagus, cherry tomatoes, and cucumber.
- Snacks: You should take a maximum of 2 snacks in a day. They should comprise of Atkins Diet like shakes, bars, olives, and avocados.
How Does the Atkins Diet Work?
When on Atkins Diet, you can lose* up to 15 pounds in the first 2 weeks but this varies with individuals. You lose* weight on Atkins Diet on the ground that’s you are burning* more calories than you consume each day. This is typical with any diet plan. However, you are more inclined to regain weight should you resume to normal eating habits. Several studies indicate that you don’t lose* weight due to cutting of carbs but rather from the fact that you make healthier food choices eating less* since you are full most of the times because of the extra protein.
What are The Benefits of Atkins Diet?
Benefits of Atkins Diet include:
- Improvement of serious underlying medical complications such as diabetes, high blood pressure, and metabolic syndrome.
- Loss in weight.
- Improved* blood cholesterol.
- Temporarily low blood sugar levels.
- Improved* heart health due to increased triglycerides.
Does the Atkins Diet Have Any Side Effects?
Atkins Diet doesn’t refute claims* that the sudden cutting back of carbs can’t have any side effects on an individual. Some include:
- General weakness due to lack of energy
What the Experts Say About the Atkins Diet?
In reference to Neal D. Barnard, M.D. President, Physicians Committee for Responsible Medicine (PCRM), there is very serious health risks based on scientific evidence which cautions patients about consuming high-protein diets such as the Atkins Diet. PCRM is also concerned that doctors bear legal liability from prescribing such diets to patients on weight loss* plan. Barnard indicates that scientific studies have proved that low-carbs diets increases* cholesterol levels in several individuals, sometimes to pretentious degrees.
Whereas Atkins diet has helped many to lose* and maintain weight, it’s not certain that it can work for any person. The best approach is to keep in close touch with your GP if you decide to try any weight loss* plan that is diet-based. With the role of exercise ignored, Atkins Diet plan leaves many questions unanswered. However, if it works well with you, go for it under medical supervision and attain that gorgeous physique.