It is said that the Atkins diet is among the most well-known high-protein diets that aid in losing weight fast. What are the advantages and disadvantages of this particular diet?
The Atkins diet is one of the most popular diets, high in protein and low in carbohydrates, which helps in rapid weight loss, and the duration of this diet is usually not less than two weeks.
Components of the Atkins Diet
The Atkins diet is a combination of fat and protein. It is devoid of carbohydrates since its constituents depend on seafood, meat, egg yolks, dairy products, and a few varieties of vegetables and oils.
Contrary to the infamous Dukan diet, The Atkins diet permits total fat and certain types of vegetables, like cucumbers, peppers, and lettuce.
The theory that was adopted from the Atkins diet
The basis of the theory based on which the Atkins diet is built is that it’s not to consume carbohydrates, as they constitute the primary energy source for the body. Instead, fat stores within the body are utilized and burnt, and produced ketones are used as energy sources.
It is believed that the Atkins diet is broken into four stages, meaning that weight loss during the initial stage of eating is rapid. The following steps are designed to help keep weight off and gradually introduce more carbs following the requirements for the individual.
1. The first phase of Phase I Atkins Diet (introductory phase)
The basic principles of the initial portion of the Atkins diet are as follows:
- Consume no more than 20 grams of carbohydrates daily, mostly from vegetables such as broccoli, cauliflower, and cucumber.
- Reduce the consumed daily calories from carbohydrates to less than 10 percent instead of 45-65 percent.
- It is prohibited to consume pasta, bread, or any starchy vegetables like potatoes, grains like rice, or dairy products.
- Consume proteins and fat daily from fish, poultry, eggs, red meat butter, red meat, and vegetable oils.
- Do not eat nuts, seeds, and certain kinds of vegetables, like beans.
- Avoid caffeine.
- Avoid alcohol.
- Take at minimum eight glasses of water each day.
- The time frame for this stage should be at least two weeks, contingent on the weight you are losing.
2. The second stage is the Atkins diet (continuous weight loss)
The fundamentals in the second stage of the Atkins diet are as follows:
- Eat at least 12-15 grams of carbohydrates, predominantly vegetables.
- Gradually increase the number of vegetables, different kinds of seeds, entire grains and nuts, and a few varieties of fruit like Berries.
- Avoid eating food items that have added sugars.
- Keep going until you’ve lost at least 4.5 kilograms of weight.
3. The third step in the Atkins diet
The basic principles of the third phase of the Atkins diet comprise the following:
- Increase the number of certain foods, like fruit and vegetables, with starch and whole grain.
- Incorporate 10 grams of carbs into your daily diet. Reduce it if your weight loss does not continue.
- Continue to do this until you have reached your target and attained the desired weight.
4. The fourth and final phase in the Atkins diet
The basic principles of the fourth phase of the Atkins diet are as follows:
- Attaining the goal and reaching the weight desired.
- Follow the same procedure to keep your weight.
According to the Atkins diet, it is suggested to be active for a minimum of 30 minutes daily.
Pros of the Atkins Diet
The benefits that come with the Atkins diet are:
- In addition, fast weight reduction could be a significant motivational factor.
- A strict set of instructions and instructions that are clear in their rules, and some may appreciate the idea of an authoritarian system.
The cons associated with the Atkins diet
The negatives that come with the Atkins diet are:
- It might be challenging to stick to the diet for an extended period.
- Some side effects that can be experienced in the beginning phase include dry mouth, bad breath, dizziness, fatigue, nausea, insomnia, and constipation due to cutting out fiber and carbohydrates.
- Consuming large quantities of saturated fat could increase your risk of heart disease.
- Some concerns are that a lack of fruit and vegetables, dairy products, and a large protein intake could cause long-term damage to kidney and bone health.
- It does not contain diversification and balance because it does not contain all food groups or essential elements for the body.
- It’s low in fiber in diet along with whole grains.
- It is not based on the concept that repetition is the number of meals. Hence, there are 4-6 meals in a day.
- It is rich in cholesterol and fats that can harm your heart health and arteries.
- Weight loss occurs over the shortest time and can cause rapid and double weight increases.
- It can cause constipation due to the absence of fiber and the rise in protein.
The following categories are forbidden from being included in the Atkins diet
Certain types that are strictly not allowed to follow the Atkins diet are the following:
- People who suffer from chronic illnesses generally, like diabetes, high blood pressure, cholesterol, and heart diseases.
- Patients with liver and kidney illnesses particularly.
- People who suffer from intestinal laziness and constipation.
- People are suffering from gout.