Low-carb diets, like the Atkins Diet, are frequently suggested for weight loss. This diet asserts that if you stay away from foods heavy in carbohydrates, you can lose weight while consuming as much protein and fat as you choose.
Numerous studies conducted since the early 2000s have demonstrated the effectiveness of low-carb diets in promoting weight loss and a number of positive health outcomes without the requirement for calorie counting.
According to Healthline, the Atkins Diet was first popularised by Dr. Robert C. Atkins, who published a best-selling book about it in 1972. Since then, the Atkins Diet has been practised by people all over the world and numerous books have been published on it.
Initially, the diet was viewed as unhealthy, mostly because of how much saturated fat it included but researchers are currently debating the impact of saturated fat on health, particularly the risk of heart disease.
The Atkins Diet’s goal, according to Mayo Clinic, is to help you alter your eating patterns so that you can lose weight and keep it off. It claims to be a healthy lifestyle diet as well.
According to the article if you want to lose weight you should increase your energy, or improve health issues like high blood pressure or metabolic syndrome.
The official website states that the Atkins Diet is divided into four distinct phases:
The Induction Phase
Less than 20 grams of carbohydrates per day for two weeks. Consume leafy greens and other high-fat, high-protein, and low-carb veggies. The weight reduction is sparked by this.
The Balancing Phase
Reintroduce tiny amounts of fruit, low-carb veggies and more nuts gradually to your diet.
The Fine Tuning Phase
Add additional carbohydrates to your diet if you’re getting near to your target weight until the rate of weight loss slows.
The Maintenance Phase
This stage allows you to consume as many wholesome carbohydrates as your body can handle without gaining weight.
All of these steps, however, might not be required. Some people opt to start eating lots of fruit and vegetables right away, skipping the induction phase altogether. This strategy can be quite successful and helps to make sure you receive enough fibre and nutrients.
Some people would rather continue in the induction phase indefinitely.
According to Mayo Clinic, this is often referred to as a very low carb ketogenic diet (keto).
It also states that people on the Atkins Diet are advised to avoid or limit the following foods: cakes, sweets, ice cream, soft drinks and other similar goods containing sugar, grains, wheat, spelt, rye, barley, rice, items labelled “diet” or “low fat” that occasionally have high sugar content, high-carb fruits and vegetables like bananas, apples, oranges, pears, grapes, turnips and other vegetables (induction only) like potatoes, sweet potatoes, and legumes like lentils, beans and chickpeas.
When following the Atkins Diet you should centre your diet around the following foods: fatty fish and seafood, such as salmon, trout, sardines, and mackerel, eggs: omega-3 fortified or pastured — most nutrient-dense, low-carb vegetables, such as kale, spinach, broccoli, asparagus, and others and meats, including beef, pork, lamb, chicken, bacon, and other full-fat dairy products like full-fat yoghurt, butter, cheese, and cream.
Almonds, macadamia nuts, walnuts, and sunflower seeds are among the nuts and seeds. Healthy fats include avocados, extra virgin olive oil, coconut oil and avocado oil.
Dieticians advise preparing your meals with a high-fat protein source, lots of vegetables, nuts, and some healthy fats.
A plant-based Atkins Diet necessitates additional preparation. Meals on the Atkins Diet often consist of high-fat protein sources (primarily from meat, fatty fish, and dairy), thus vegetarians and vegans need to find substitutes to ensure they are getting the nutrients they need.
For protein, you can consume a lot of nuts and seeds along with foods based on soy.
Coconut oil and olive oil are both superior plant-based sources of fat. Eggs, cheese, butter, heavy cream and other high-fat dairy foods are all acceptable to lacto-ovo vegetarians.
Risks
Data from Everyday Health reveals that a significant amount of the fibre we consume comes from whole grains and whole grain products, such as breads and pastas. The Atkins Diet forbids eating these things.
The high saturated fat content of the Atkins Diet, as previously established, may cause certain people to have higher LDL (bad) cholesterol levels, according to Healthline. Despite contradicting research, this may raise your risk of developing heart disease.
High-fat diets like the Atkins Diet, according to a number of studies, may also affect the gut microbiota. There may be a link between specific changes in the gut microbiome and a higher risk of cardiovascular disease.
Trimethylamine N-oxide (TMAO), a metabolite of the gut microbiota, is a predictor of incident cardiovascular disease events, such as heart attack and stroke.
When compared to a low-fat or an Ornish diet, the Atkins Diet was linked to a higher risk of cardiovascular illnesses (as determined by levels of TMAO) in a Cleveland Clinic research examining the impact of many popular diets on TMAO.
Medical News Today advises against the Atkins Diet because not everyone can successfully reduce weight on it.
Fresh produce and high-quality meat may not always be simple to come by, and relying primarily on these meals may prove to be extremely expensive for many people.
Restrictive eating plans have also been linked to a higher risk of some people developing eating disorders.
When following the Atkins Diet, Healthline advises that people with high cholesterol or a higher risk of heart disease should keep an eye on their cholesterol for any adverse changes.
Diabetes patients should speak to their doctor before starting the Atkins Diet. The Atkins Diet should not be followed by those who have kidney illness or are pregnant, according to the Mayo Clinic.
∎ Always check with a doctor or certified nutritionist to be sure a new diet is good for you before starting your weight-loss journey.