According to the Boston University of Medicine and The Boston & University of Public Health (the Atkins Diet is defined as a low carbohydrate diet.
In this diet plan, there is an initial induction phase. In this phase, the dieter may consume no more than 20 grams per day of net carbohydrates. This is considered as total carbohydrates minus fiber.
After the two week induction period, carbohydrates are gradually increased to 120 grams per day. With the Atkins diet, there are no restrictions on calories, protein, or fat.
The Atkins plan does present strictness when following it, but it can prove very helpful when losing weight.
It is, however, important to note that the diet has several pitfalls. Still, if you understand the drawbacks and maintain the strict guidelines, you should make it work for you and begin to witness the advantages of losing weight through the Atkins plan.
PROS OF ATKINS DIET PLAN
Several studies indicate that Atkins has been successfully practised to achieve weight loss in the long and short term.
The studies have also published results showing several health benefits in maintaining a low – carb diet.
In the Journal of Nutrients, Atkins Diet was sampled alongside several other dietary plans. In the overall evaluation, it was discovered that the Atkins diet resulted in weight loss.
Within the first two weeks of phase 1, the Atkins Diet has recorded a total weight loss of 15 pounds – about 6.8 kilograms, among the study participants. However, it is critical to note that most of this weight loss is in the form of water weight.
ZERO CALORIE COUNTING
The Atkins Diet does not require calorie counting or portion control. It does require you to track your carbohydrate intake. The Atkins diet calculates how many carbohydrates you consume by using a formula called “net carbs.” ( total carbohydrate content of an item minus its fiber content.)
Below are some nutritious foods that contain almost zero calories
-Apples: These are good for weight loss, and they may contain prebiotic effects and promote good gut bacteria.
–Arugula: Arugula is rich in potassium, a mineral, and an electrolyte vital for heart and nerve function.
–Asparagus: is a great source of folic acid and potassium.
Beets. Beets are root vegetables that typically help reduce blood pressure.
Broccoli – Broccoli is a good source of fibre and protein and contains iron, potassium, calcium, selenium, magnesium, vitamins A, C, E, K, and a good array of B vitamins, including folic acid.
–Brussel Sprouts: They come with added health benefits, including the ability to reduce the risk of cancer. It also contributes to a decrease in inflammation and improves your blood sugar control.
–Cabbage: Helps improve digestion and may help lower blood pressure.
It promotes a Healthy Eating Plan:
With strict adherence to the diet, you are carefully monitoring what you consume daily. In the long run, this definitely contributes to good health.
CLEARLY DEFINED GUIDELINES
The Atkins Diet Is a 4-Phase Plan-
Phase 1 is known as the induction phase: For the first two weeks in this phase, you need to consume under 20 grams of carbohydrates. You supplement this by eating foods high in fats and protein in as much quantity as you can take.
Phase 2 is referred to as the balancing stage: You can now slowly add more nuts, low-carb vegetables, and small quantities of fruit incorporated into your diet.
In Phase 3 known as the fine-tuning stage: As you approach your optimal weight, you can now incorporate more carbs to your diet until the weight loss reduces.
Phase 4 is the maintenance stage: This is the point you research and consume as many healthy carbs as your body can handle without the risk of regaining weight. There is a focus on Fibre Rich Carbs :
There are huge benefits to incorporating fibre into your diet.
It helps control your appetite and regulates your blood sugar, and also improves indigestion.
CONS OF THE ATKINS DIET:
In studies byDr. Atkins Research, the recommendation is that the best carbs are located from low glycemic foods. Unfortunately, these tend to be found in fruits and grains, which are very high in carb but need to be isolated in the diet plan’s first stages.
Fruits and vegetables are a good source of vitamins and minerals, including folate, vitamin C, and potassium. They’re an excellent source of dietary fibre, helping maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
The focus on reduction of carbs in this diet, robs the body of much-needed nutrients. Fruits and vegetables contain fibre which is good for the gut. Omitting these foods from your diet puts you at risk of bowel cancer.
SIDE EFFECTS OF ATKINS DIET, ATKINS DIET FOODS, ATKINS DIET PLAN
During Ketosis, the body breaks down fat into ketones for energy. This is one of the processes during an Atkins Diet limitings carbs, and it has side effects such as severe headaches.
Other known side effects are as follows:
Sudden and drastic reductions in carbs can cause underlying side effects, such as:
RESTRICTIVE IN NATURE
By focusing on one aspect of food groups, it denies the body of much-needed nutrition.
You also tend to feel like you cannot partake in some food with others.
According to a study by Orthopedic Physical Therapy D. Burd MeD, RD, the most restrictive stage is the induction phase that limits carbohydrate consumption intake.
DIFFICULT TO MAINTAIN
When your body lacks vital nutrition, you begin to feel certain side effects and cravings.
At the onset, weight loss indeed takes place, and you can feel the benefits. In the long run; however, Atkins diet plans usually witness several dropouts and are difficult to maintain.
NET CARB MONITORING
The Atkins diet plan recommends counting total carbohydrates, with most of your food coming from real, whole foods.
With some exceptions, unprocessed non-starchy vegetables, nuts, and seeds contain a relatively small (<25%) of their total carbs as soluble fibre.
This can prove to be a very tedious exercise daily.
In Summary, the Atkins Diet holds that eating too many carbohydrates — especially sugar, white flour, and other refined carbs — essentially can lead to blood sugar imbalances and severe weight gain. With this in mind, the Atkins Diet restricts carbohydrates and encourages eating more protein and fat.
In several research studies prove that ketogenic and low-carb diets do accelerate and maintain weight loss without the need to visit a gym.
By simply monitoring what you put in your stomach, you can experience wonderful health benefits leaving you feeling great and controlling your life.[related_posts_by_tax posts_per_page="4"]