Atkins Diet To Lose Weight
Can you Lose Weight by Dratically cutting back on carbs like bread, potatoes, and sweets while still eating bacon, mayonnaise, and butter?
That's the idea behind Dr. Atkin's Diet Revolution. Robert Atkins, Md, Wrote the book more than 40 years ago. There are newer versions of the diet, including New Atkins for a New You, and a web site.
Old o new, the Atkins diet returns the typical carb-heavy American diet on its head.
The theory is that when you drastically cut back on carbs, your body turns to your fat stores for fuel.
The result is you burn body fat, releasing a by-product called ketones that you'll use for energy.
The plan is not recommended for people with severe kidney disease.
There has been quite a bit pf research on low-carb diets for weight loss and management of diabetes .
Studies show that low-carb diets are as effective for weight loss as traditional approaches and can improve cholesterol and triglycerides.
But like any diet, it can be challenging to stick with for a long time.
What You Can Eat and What You Cant
The first part of the plan, called the induction phase, has these rules:
No more than 20 grams of carbohydrates per day, mostly from certain vegetables
Protein and fat from poultry, fish, eggs, red meat, butter, and vegetable oils
No pasta, bread, grains, fruit, starchy vegetables, or dairy other than butter, cheese, and cream
No buts, seeds, or legumes like beans .
Next comes the ''ongoing Weight loss'' stage, when you slowly add more vegetables, and you can include seeds, nuts, legumes, berries and other fruit, wine and other low-carb alcohol, and whole grains.
After that, to help keep the weight off, you may be able to eat more carbs and add more foods to your diet, depending on your body's needs.
Newer version of the diet, including New Atkins for a New You And The Atkins Web site, emphasize making good food choices, such as healthy fats.
You don't have to go to meetings or buy special foods. But you're probably going to have to make some big changes in your menus.
You may notice that your breath has a distinct smell, due to the ketones your body makes. Some call that smell bad; Atkins said the smell is "not an offensive one." You may also have headaches and feel irritable.
Limitations: Cutting out food groups, especially whole grains and dairy, really limits what you can eat. It also means your diet may be low in certain nutrients including fiber, calcium, potassium, and magnesium.
Cooking and shopping: You will need to count carbs and factor that into whatever you're cooking at home or ordering in a restaurant. You should read food labels and use the carbohydrate counter in the book.
The first phase of the diet may be challenging, since the list of foods you’re allowed to have is very limited. You may have to skip many of your favorite foods and treats.
You’ll also need to keep a close eye on your weight. Changes in your weight affect how many carbs you can have in your daily diet.
Packaged foods/meals: A variety of Atkins-branded products are available, but none are required.
Exercise: The Atkins plan recommends at least 30 minutes of exercise on most days of the week
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: The Atkins web site says the diet is “perfectly possible” for vegetarians, and “challenging … but not impossible” for vegans. The site offers options if you avoid animal foods. Beans and tofu are allowed. Vegans and vegetarians start out in the ongoing weight loss phase (skipping the first very low-carb phase). The web site emphasizes legumes and soy foods (including tofu) for vegans, and soy and a small amount of legumes for vegetarians.
Gluten-free diet: The Atkins diet cuts back on carbs like bread. But it doesn't ban gluten. If you go on this diet and are trying to completely avoid gluten, you'll need to do more than pass on the bread basket; you should also read food labels to check for stealthy sources of gluten.
Low-salt diet: You should be able to limit your sodium on the diet, but check sodium on food labels.
What Else You Should Know
Cost: No major costs beyond shopping for your meals.
Support: You do this diet on your own. The official Atkins diet web site has online forums, groups (like Vegetarians on Atkins), meal plans, and weight-loss tools. You may also sign up for a welcome kit that includes information and three Atkins bars.
Atkins Diet To Lose Weight
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