Atkins Diet Reviews
Atkins Diet - A Healthy Strategy to Loss Weight or Not?
You don’t have to include carrots and lettuce in your weight loss menu when you can choose smoked salmon, eggs, bacon, cream cheese and steak for the menu. Sounds too good to be true? Well, if you love food and cannot chew carrots lifelong because of diet, Atkins is the one for you.
Atkins aim to lose weight by avoiding the intake of carbohydrate and controlling the level of insulin in your body. Dr. Robert Atkins, one of the very famous American Cardiologist came up with this diet chart in the early 70s, which evolved over time and now focuses on encouraging people to eat food that is high in fiber and do lots of exercising.
What is Atkins Diet All About?
Atkins diet is about its four principles:
- Losing weight
- Achieving good health
- Maintaining weight loss
- Permanent work for disease prevention
Dr. Atkins believed that the reason for weight gain or obesity was the consumption refined carbohydrates like flour, corn syrup, high- fructose, and especially sugar.
How it Works?
When you are on Atkins Diet, your body’s metabolism is not burning sugar or glucose, it is burning the stored fat in your body. This switch of fuel is called ketosis.
Ketosis occurs when glucose levels, as well as the insulin level, are low. Before eating, you glucose, as well as the insulin level, are low but when you eat, you glucose level rises along with the insulin level.
According to Atkins, best carbohydrates are the ones that have a low glycemic load like oats, but foods like candy and white bread have high glucose level and are thus, are not part of the Atkins diet.
Using Fat in Your Body
Ketosis occurs when there is no glucose in your body. During this process, the body transfers fat from the fat cells to the blood, which can be used as energy.
The main principle of Atkins diet is to have low carbohydrate meals because this will make your body burn more calories, unlike all the other diets.
4 Phases of Atkins Diet
Phase 1: You can consume less than 20 grams of carbohydrate every day. Salads and other green vegetables are low in carbohydrate so, a dieter must eat food with more fat, rich in protein and low in carbohydrate.
Phase 2: Food that is rich in nutrients and fibers are added to your diet as a supplementary source of carbohydrate. This includes some fruits, low-calorie vegetables, and nuts. This addition is done gradually:
- 25 grams in the first week of Phase 2
- 30 grams in the week of phase 2 and every in the following week until the individual stops losing weight.
Phase 3: Dieters can enhance the carbohydrate intake by 10 grams one they start losing weight.
Phase 4: Now, the dieters start widening the range of their carbohydrate intake, while cautiously monitoring your weight making sure that it doesn’t start enhancing.
Foods You Should Eat Includes:
- Seeds and nuts
- Seafood and fatty fish
- Meat like bacon, pork and beef
- Low carb vegetables
- Healthy fats like avocado oil, coconut oil and extra-virgin olive oil
- In drinks, you can include green tea and coffee
Foods to Avoid
- Low fat and diet processed food because they are mostly rich in sugar
- Grains like rice, spelt and wheat
- Sugar content drinks like candy, cakes and soft drinks
- Legumes like chickpeas, beans and lentils
During induction, you should avoid some of the high- carb fruits as well like grapes, apples and bananas.
Your day menu should consist of:
Breakfast: Low carb veggies and cheese omelet
Lunch: Nuts and chicken salad
Dinner: Vegetables and Meatballs
As for snacks, you can have nuts, greek yogurt, boiled egg, and leftovers.
Is the Diet Effective?
The Atkins diet intends to prevent your health condition like cardiovascular disease, high blood pressure, diabetes and metabolic syndrome. Atkins diet is a long term procedure and takes years to work on your body, which has lead many people to discontinue it. Studies have reported that most dieters are not continuing the diet for more than 2 to 3 years. But the researchers from the Stanford University states that Atkins diet followers have scored well in weight loss, cholesterol and blood pressure levels when compared to other diets.
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However, some adverse effect of the diet was also reported like:
Restricting the intake of carbohydrate makes your body use the stored fat to form energy instead of glucose. This also results in the formation of Ketones which leads to bad breath, mental fatigue, headache and nausea.
Warning: People suffering from diabetes or taking oral diabetes drugs and insulin should never follow Atkins diet. It is also not suitable for the individuals with kidney problems. The diet is also not for pregnant women and nursing mothers.