TheAtkins diet is a popular diet that is very high-protein, high-fat, and verylow-carbohydrate. The regimen puts emphases on eggs, meat, and cheeses whiletrying to avoid lots of foods such as bread, pasta, fruits and sugar. TheAtkins diet is a popular ketogenic diet.
The Atkins diet originated from a maleby the name of Robert. C. Atkins, who is a cardiologist and internist. Atkinsfounded the diet in the early 1970s and the diet quickly became a bestseller,but it remained popular while most diets fell off. Atkins authored a number ofbooks about the diet before his incidental death in 2003. Thereare four main principles to the Atkins Diet.
Weight loss, weight maintenance, goodhealth and well-being, and disease prevention. Most men and women who followthe diet noticeably lose weight and inches of fat. Also while using the Atkinsdiet hunger is satisfied by the foods provided within the diet, so people donot always have the urge to eat as much as they normally do. With the Atkinsdiet you will meet your nutritional needs by eating healthy and omitting junkfoods that cause bad health. By following the approach of the diet, it willresult in lower insulin production, people at high risk for chronic illnessessuch as cardiovascular disease, hypertension and diabetes.
ForPhase 1 of the Atkins diet, you are encouraged to eat under 20 grams of carbsper day for two weeks. Eat high-fat, high-protein, and low-carb vegetables likeleafy greens such as broccoli, spinach, celery and cabbage. For phase 2 of thediet you slowly begin to add more nuts, low-carb vegetables and small amountsof fruit back into the diet.
Phase 3 is for when you are very close toachieving you weight goal, you and begin to add more carbs to your diet untilweight loss slows down. And for the final phase, you can eat as many healthycarbs as your body can tolerate without regaining weight. The main foods thatthe diet recommends are meats such as beef, chicken, lamb, and bacon, fish andseafood such as salmon, trout and sardines, eggs, and nuts. The diet encouragesyou to avoid foods that are sugary, grains, vegetable oils, trans fats,high-carb vegetables and fruits, starches, and legumes. Drinks that areencouraged in this diet are water, coffee, and green tea. Unless you really love non-starchyvegetables and plan to eat a lot of variety and servings of them on your lowcarb diet, you will be low in a number of nutrients ordinarily provided bycarbs such as fruit, milk, yogurt, dry beans, and whole grains. If you do noteat red meat, cooked dried beans/peas, or whole grains, then your dietaryintake of iron will be quite low. You might need a daily iron supplement.
Althoughcheese provides calcium with little carb content, it is high in saturated fatsunless you buy low fat or fat free versions. Consider a calcium supplement ifyou eat less than three servings of dairy a day and if you do not eat fish withbones. Although there is calcium in vegetable sources, it is not as wellabsorbed as other forms and is unlikely to meet your daily need.
The Atkinsdiet recommends a daily supplement of multivitamins with minerals includingmagnesium and calcium as well as omega-3 from fish oils and vitamin D for thosewho do not get much sun. Exercisedoes offer many benefits while on the Atkins diet such as building lean bodymass, improved mood and lowers depression, gives boosts of energy, maintainweight loss, prevent heart disease, diabetes, and metabolic syndrome, and helpswith sleep. Adding exercise is a win-win decision it also helps you know whatto eat before and after a workout. High cholesterol. Some protein sources like fatty cuts of meat,whole dairy products, and other high-fat foods can raise cholesterol,increasing your chance of heart disease. However, studies showed that people onthe Atkins diet for up to2 years actually had decreased “bad” cholesterol levels.
Kidney problems.Although the Atkins diet is popular among dieters it is often disputed amongdoctors. The New Zealand Journal of Medicine compared weight loss of severelyobese individuals eating according to Atkins, with those eating according to aconventional low-fat nutrition plan. The results showed that there is no weightdifference between the groups after one year and they also reported that therewere no differences in side effects during a yearlong study.
Iwould recommend the Atkins diet to someone with cardiovascular disease becausethe diet is used to lower the rate of metabolic syndromes and lower insulinrates that may increase a chance of cardiovascular disease. The diet helpslower cholesterol levels. The diet helps regulate insulin levels lading toimproved risk factors of heart disease. TheAtkins diet has foods that are recommended for breakfast, lunch, and dinner.For breakfast people should try to eat eggs, yogurt, turkey sausage, and turkeybacon. For lunch its okay to eat things such as chicken and cheese sandwichesor wraps, with low carb leafy vegetables, yogurt or small amounts of fruit. Forsnacks you can eat avocado crisps, blackberry coconut fat bombs, black pepperbeef jerky, cloud bread, easy pizza bites, buffalo chicken celery sticks, foodsof that category.
For dinner you can eat foods such as beef, chicken, pork,fish such as salmon or trout, eggs, spinach, kale, lettuce, tomatoes, things ofthat nature. Overall I believe that this diet is very resourceful andefficient for those who are trying to lose weight. If the diet is followedcorrectly, it can be very beneficial and healthy to people who are overweight.The diet has many benefits especially when exercise and physical activity isincreased and the food can be very enjoyable along the way.
The Atkins diet isa very beneficial, healthy, and easy to follow diet that can lead to a better healthierindividual in the long run.