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Commumity and knowledge center
What is Atkins Diet:
The Atkins diet is a weight loss regimen created by Dr. Robin Atkins, a cardiologist and nutritionist, in 1989. It is a diet recommending a low carbohydrate intake while focusing on proteins and fats.
Standard nutritional guidelines usually suggest that an optimal meal plan should contain a range of 45 - 65% of its calories from carbohydrates. However, the Atkins diet recommends restricting carbohydrates much below this range.
The degree of carbohydrates restriction varies depending ...
The Atkins Diet types:
Since, it's creation in 1972, the Atkins diet changed and has been modified. Currently, there are 3 types of the Atkins diet:
Atkins 20 diet is a type of Atkins diet that allows the consumption of only 20 g of carbohydrates in phase 1 or the induction phase of the diet.
It is usually recommended for people who are either diabetic or need to lose more than 40 pounds or 18.2 kg ...
Difference between the Modified Atkins Diet and Keto Diet:
The Modified Atkins diet is similar to Keto diet since both restrict carbs consumption, however compared to Keto diet, the Modified Atkins diet doesn’t limit proteins. Instead, it allows unlimited consumption. check Keto Diet to learn more about it.
By following the Modified Atkins diet, carbohydrates reserves available in the body would be reduced considerably. However, this type of diet will not put the body into a state of ketosis compared ...
How the Atkins Diet works:
The Atkins diet is a low carbohydrate diet encouraging the macronutrients focus on proteins mostly and fats. The reason behind restricting carbohydrate foods is that they are the main suppliers of glucose used for the body’s energy production.
The Atkins diet removes the main source of energy which is glucose, by restricting and eliminating carbohydrates thus forcing the body to go look for another source for energy in order to survive.
Accordingly, the body ...
Atkins Diet phases:
The Atkins Diet is divided into four consecutive phases which are induction, balancing, pre-maintenance, and lifetime maintenance consecutively.
Phase 1: Induction Phase
This phase is the most restricted phase in terms of carbohydrates as it is does not allow any carbohydrate intake. The purpose of the induction phase is to shift the body from relying on glucose and carbohydrates for energy to using the body fat stores to achieve this. This phase results in the fastest ...
Atkins Diet food types:
The Atkins diet restricts carbohydrate and stresses on protein and fat intake. Supporters of this diet recommend it as an everlasting regimen that should be followed as a lifestyle across the individual’s lifespan for healthier outcomes.
The Atkins diet promotes foods that are considered low in carbohydrates or carbohydrate-free for consumption. These foods include:
- Fish and seafood
- Pork, turkey, and chicken
- Non-starchy vegetables such as spinach, broccoli, lettuce, cucumber, kale, asparagus…
- Unrefined oils such as olive ...
Atkins Diet: what you should avoid
The Atkins diet restricts carbohydrates consumption and tends to eliminate many foods based on their carbohydrate content. Accordingly, the diet removes the following foods from the regimen:
- All types of grains, legumes, and starches
- Sugar and alternative sweeteners
- Sugar sweetened beverages and drinks
- Most fruits and vegetables that are high in carbohydrates
- Starchy vegetables such as potatoes and corn
- Vegetables oils like corn oil, canola oil, soybean oil …
- Condiments including bagged sauces and mixes ...
Atkins Diet benefits:
The Atkins diet, characterized by low carbohydrate consumption, is of several health benefits. According to the Atkins diet supporters, the primary benefit of the Atkins diet is weight loss as it was initially created for this purpose.
Other benefits that people would get from using the Atkins diet are for diabetes, high triglycerides and cholesterol levels, high blood pressure and heart diseases.
The benefits of the Atkins diet include:
- Weight loss: the diet increases the ...
Atkins Diet precautions:
There are several side effects that might come along when you follow a low carbohydrate diet such as the Atkins diet. When there is an elimination or even restriction of carbohydrates from the diet, symptoms such as fatigue, weakness, headaches, sleep disturbances, trouble breathing, irritability and mood swings, and bad breath might occur.
Digestive problems also happen with the Atkins diet due to several reasons such as constipation and diarrhea. Even nausea might follow as a ...
- Ebbeling, C. B., Feldman, H. A., Klein, G. L., Wong, J. M., Bielak, L., Steltz, S. K., . . . Ludwig, D. S. (2018). Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: Randomized trial. Bmj. doi:10.1136/bmj.k4583
- Samaha, F., Igbal, N., Chicano, K., Daily, D., McGrory, J., Williams, T., . . . Stern, L. (2003). A low-carbohydrate as compared with a low-fat diet in severe obesity. The New England Journal of Medicine,348(2), 2074-2081.
- Jenkins, D., Wong, J., Kendall, C., Esfahani, A., Ng, V., Leong, T., . . . Singer, W. (2009). The effect of a plant-based low-carbohydrate ("Eco-Atkins") diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Archives of Internal Medecine,169(11), 1046-1054.
- Ballard, K. D., Quann, E. E., Kupchak, B. R., Volk, B. M., Kawiecki, D. M., Fernandez, M. L., . . . Volek, J. S. (2013). Dietary carbohydrate restriction improves insulin sensitivity, blood pressure, microvascular function, and cellular adhesion markers in individuals taking statins. Nutrition Research,33(11), 905-912. doi:10.1016/j.nutres.2013.07.022
- Veldhorst, M. A., Westerterp, K. R., Anneke J. A. H. Van Vught, & Westerterp-Plantenga, M. S. (2010). Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. British Journal of Nutrition,104(9), 1395-1405. doi:10.1017/s0007114510002060
- Foster, G., Wyatt, H., Hill, J., McGuckin, B., Brill, C., Mohammed, S., . . . Klein, S. (2003). A Randomized Trial of a Low-Carbohydrate Diet for Obesity*. The New England Journal of Medicine,348, 2082-2090.