The Atkins Diet

So, what is the Atkins Diet?

The Atkins Diet was formulated by an American doctor, Robert C. Atkins and is a high-protein, high-fat (Kent, 2016), low-carbohydrate diet commonly used for weight loss (Healthline, 2018, para. 1).

According to Healthline (2018, para. 8) although the diet is high-fat it doesn’t lead to an increase in ‘bad’ LDL cholesterol in the majority group of individuals. 

The Atkins diet consists of 4 phases.

Phase 1: Induction

-          Consume 20g of carbohydrates a day (Atkins, 2016a).

-          Eat high-fat and high-protein (Healthline, 2018).

-          According to Atkins (2016a) the goal of this phase is to loose 7kgs over the 2-3 week period (Prime Health Channel, 2019).

Phase 2: Ongoing weight loss (OWL)

-           Consume between 30 and 40g of carbohydrates a day (Atkins, 2016b).

-          Addition of nuts, seeds, berries and certain cheeses to diet (Atkins, 2016b).

-          Once a desirable weight is reached you can progress to the next phase (Prime Health Channel, 2019).   

Phase 3: Pre-maintenance

-           Increase carbohydrate increase by 10g per week (Atkins, 2016c).

-          All about finding your carb balance (Atkins, 2016c) the Atkins Carbohydrate Equilibrium governs the amount of carbohydrates you can consume to allow you to maintain a weight without gaining or losing anything (Prime Health Channel, 2019).

-          Ranges from 8 to 12 weeks (Prime Health Channel, 2019). 

Phase 4: Maintenance

-          Sustaining carbohydrate balance (Atkins, 2016d).

-          This phase is where goal weight is achieved and adequate carbohydrate level is attained (Prime Health Channel, 2019). 

(Prime Health Channel, 2019)

Why can this diet be effective for weight loss?

This tends to be a diet that many people turn to when looking for fast weight loss results. This is due not only to the dramatic reduction of carbohydrates being consumed whilst on this diet but the increased intake of proteins resulting in reduced appetite and therefore less calories being consumed (Healthline, 2018, para. 9). This is due also to the high levels of ketones in the blood supress the appetite (Kent, 2016).

By reducing the amount of carbohydrates you’re consuming, your body is forced to use up energy stores otherwise known as fat stores. This is one of the main causes of the rapid weight loss that many experience whilst on this diet especially during the first phase. 

(123RF, 2019)

How does it compare to the recommended dietary guidelines?

 (Castello, 2015)

(Acculture of Speed, Unknown)

It is evident that the Atkins diet disregards many of the dietary guidelines followed for good health as it depends on saturated fats as the major source of energy (Kent, 2016).

It is a diet which is significantly deficient in recommended nutrients and fibre (Prime Health Channel, 2019).

Guideline 1

This guideline is partially met with the achieving of a healthy weight and the maintenance of it however, does not address any physical activity and that this should also be used in conjunction with a healthy diet (Australian Government, 2013).

Guideline 2

This diet cuts out a major part of the variety of nutritious foods our bodies need to maintain a healthy lifestyle as it recommends not eating fruits and a number of carbohydrate rich foods and instead has a focus on protein (Australian Government, 2013).

Guideline 3

This guideline is pretty 50/50 with disregarding versus following of it. He first half about limiting foods containing saturated fat is completely disobeyed as this diet is both high-protein and high-fat (Australian Government, 2013). The second half suggests limiting added sugars and alcohol which if following the Atkins diet is one of the main ‘rules’ as such (Australian Government, 2013).

 

Recommendations for following the Atkins Diet?

-          This diet can cause potential damage to the kidneys whilst also allowing for blood sugar levels to drop to a dangerously low level (Kent, 2016)

-          The Atkins diet is not generally recommended by medical practitioners or dietitians and its introduction provoked strong opposition from the American Medical Association.” (Kent, 2016)

-          This diet is for people who are wishing to lose either a lot of weight or wish to lose a small amount in a short time period (Atkins, 2016a). 

-          Understand that reducing the amount of carbohydrates you consume can have a dramatic effect on your health and the functioning of your bod

-          The Atkins Diet is an effective and healthy way to lose weight according to Healthline (2018)

-          If you are considering going on this diet, it is best to speak to a trained health professional who can address any concerns you have, along with their main concerns about you following this diet plan. From there you can come to a conclusion as to whether or not this plan is for you!

References:

Acculture of Speed. (Unknown). Optomizing Health with a Low-carb Diet [image]. Australian Dietry Guidelines Atkins Diet. Retrieved from http://acultureofspeed.com/yukon/australian-dietry-guidelines-atkins-diet.php

Atkins. (2016a). Phase 1: Kickstart your weight loss. Retrieved from https://au.atkins.com/why-atkins/the-phases/phase-1-induction/

Atkins. (2016b). Phase 2: Low carb confidence. Retrieved from https://au.atkins.com/why-atkins/the-phases/phase-2-ongoing-weight-loss/

Atkins. (2016c). Phase 3: Find your carb balance. Retrieved from https://au.atkins.com/why-atkins/the-phases/phase-3-pre-maintenance/

Atkins. (2016d). Phase 4: Going low carb for life. Retrieved from https://au.atkins.com/why-atkins/the-phases/phase-4-maintenance/

Australian Government. (2013). Eat for Health: Australian Dietary Guidelines. Retrieved from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf

Castello, B. (2015). Australian Guide to Healthy Eating [image]. Atkins Diet. Retrieved from http://biancacastello.blogspot.com/2015/04/the-atkinsdiet-is-low-carb-diet.html

Healthline. (2018). The Atkins Diet: Everything You Need to Know. Retrieved from https://www.healthline.com/nutrition/atkins-diet-101

Kent, M. (2016). Atkins diet. Food and Fitness: A Dictionary of Diet and Exercise, Food and Fitness: A Dictionary of Diet and Exercise.

Prime Health Channel. (2019). Atkins Diet – Plan, Phase 1,2,3,4, Food List and Side Effects. Retrieved from https://www.primehealthchannel.com/atkins-diet-plan-phase-1234-food-list-and-side-effects.html

123RF. (2019). Vector - Measuring tape wrapped around bathroom scales Concept of weight loss, diet, healthy lifestyle Vector illustration EPS10 [image]. Retrieved from https://www.123rf.com/photo_21729260_measuring-tape-wrapped-around-bathroom-scales-concept-of-weight-loss-diet-healthy-lifestyle-vector-i.html