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).
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(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.
How does it compare to the recommended dietary guidelines?
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(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
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