Atkins diet is a popular diet that is very high-protein, high-fat, and very
low-carbohydrate. The regimen puts emphases on eggs, meat, and cheeses while
trying to avoid lots of foods such as bread, pasta, fruits and sugar. The
Atkins diet is a popular ketogenic diet. The Atkins diet originated from a male
by the name of Robert. C. Atkins, who is a cardiologist and internist. Atkins
founded 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 of
books about the diet before his incidental death in 2003.
are four main principles to the Atkins Diet. Weight loss, weight maintenance, good
health and well-being, and disease prevention. Most men and women who follow
the diet noticeably lose weight and inches of fat. Also while using the Atkins
diet hunger is satisfied by the foods provided within the diet, so people do
not always have the urge to eat as much as they normally do. With the Atkins
diet you will meet your nutritional needs by eating healthy and omitting junk
foods that cause bad health. By following the approach of the diet, it will
result in lower insulin production, people at high risk for chronic illnesses
such as cardiovascular disease, hypertension and diabetes.
Phase 1 of the Atkins diet, you are encouraged to eat under 20 grams of carbs
per day for two weeks. Eat high-fat, high-protein, and low-carb vegetables like
leafy greens such as broccoli, spinach, celery and cabbage. For phase 2 of the
diet you slowly begin to add more nuts, low-carb vegetables and small amounts
of fruit back into the diet. Phase 3 is for when you are very close to
achieving you weight goal, you and begin to add more carbs to your diet until
weight loss slows down. And for the final phase, you can eat as many healthy
carbs as your body can tolerate without regaining weight. The main foods that
the diet recommends are meats such as beef, chicken, lamb, and bacon, fish and
seafood such as salmon, trout and sardines, eggs, and nuts. The diet encourages
you to avoid foods that are sugary, grains, vegetable oils, trans fats,
high-carb vegetables and fruits, starches, and legumes. Drinks that are
encouraged in this diet are water, coffee, and green tea.
Unless you really love non-starchy
vegetables and plan to eat a lot of variety and servings of them on your low
carb diet, you will be low in a number of nutrients ordinarily provided by
carbs such as fruit, milk, yogurt, dry beans, and whole grains. If you do not
eat red meat, cooked dried beans/peas, or whole grains, then your dietary
intake of iron will be quite low. You might need a daily iron supplement. Although
cheese provides calcium with little carb content, it is high in saturated fats
unless you buy low fat or fat free versions. Consider a calcium supplement if
you eat less than three servings of dairy a day and if you do not eat fish with
bones. Although there is calcium in vegetable sources, it is not as well
absorbed as other forms and is unlikely to meet your daily need. The Atkins
diet recommends a daily supplement of multivitamins with minerals including
magnesium and calcium as well as omega-3 from fish oils and vitamin D for those
who do not get much sun.
does offer many benefits while on the Atkins diet such as building lean body
mass, improved mood and lowers depression, gives boosts of energy, maintain
weight loss, prevent heart disease, diabetes, and metabolic syndrome, and helps
with sleep. Adding exercise is a win-win decision it also helps you know what
to 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 on
the Atkins diet for up to
2 years actually had decreased “bad” cholesterol levels. Kidney problems.
Although the Atkins diet is popular among dieters it is often disputed among
doctors. The New Zealand Journal of Medicine compared weight loss of severely
obese individuals eating according to Atkins, with those eating according to a
conventional low-fat nutrition plan. The results showed that there is no weight
difference between the groups after one year and they also reported that there
were no differences in side effects during a yearlong study.
would recommend the Atkins diet to someone with cardiovascular disease because
the diet is used to lower the rate of metabolic syndromes and lower insulin
rates that may increase a chance of cardiovascular disease. The diet helps
lower cholesterol levels. The diet helps regulate insulin levels lading to
improved risk factors of heart disease.
Atkins diet has foods that are recommended for breakfast, lunch, and dinner.
For breakfast people should try to eat eggs, yogurt, turkey sausage, and turkey
bacon. For lunch its okay to eat things such as chicken and cheese sandwiches
or wraps, with low carb leafy vegetables, yogurt or small amounts of fruit. For
snacks you can eat avocado crisps, blackberry coconut fat bombs, black pepper
beef jerky, cloud bread, easy pizza bites, buffalo chicken celery sticks, foods
of 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 of
Overall I believe that this diet is very resourceful and
efficient for those who are trying to lose weight. If the diet is followed
correctly, it can be very beneficial and healthy to people who are overweight.
The diet has many benefits especially when exercise and physical activity is
increased and the food can be very enjoyable along the way. The Atkins diet is
a very beneficial, healthy, and easy to follow diet that can lead to a better healthier
individual in the long run.