The facts about Atkins Diet: Pros and Cons
The Atkins
Nutritional Approach, popularly known as the Atkins Diet is definitely the most
marketed and well-known diet program of all low-carbohydrate diets on the
market today.
The Atkins
business has been highly successful due to the popularity of the diet, and is
considered the iconic symbol of the low-carb products.
However, nothing lasts forever and various factors have led to adecrease in it’s success. That’s why a company called Atkins Nutritionals of Ronkonkoma, New York, founded by Dr. Atkins in 1989, filed for bankruptcy in July of 2005. The Atkins diet was special in many things. It promesed that not only will you lose weight and not be hungry with a low-carbohydrate diet, but you'll also be on the road to better heart health and memory function, as well as other wellness benefits.
However, nothing lasts forever and various factors have led to adecrease in it’s success. That’s why a company called Atkins Nutritionals of Ronkonkoma, New York, founded by Dr. Atkins in 1989, filed for bankruptcy in July of 2005. The Atkins diet was special in many things. It promesed that not only will you lose weight and not be hungry with a low-carbohydrate diet, but you'll also be on the road to better heart health and memory function, as well as other wellness benefits.
History of the Atkins diet
This diet
was created by Dr. Robert Atkins (1930-2003) and popularized in a series of
books, starting with Dr. Atkins' Diet Revolution in 1972. This lone
cardiologist stood up against the medical establishment by warning us of the
dangers of sugar and carbs. He was called unflattering names by his peers and
brought up before a senate committee, but nothing deterred him. In his revised
book, Dr. Atkins' New Diet Revolution, Atkins updated some of his ideas, but
remained faithful to the original concepts. The Atkins Nutritional Approach
gained widespread popularity in 2003 and 2004. At the height of its popularity
one out of every eleven adults was on the diet.
Diet basis
People that invented and supported this diet claimed there
are two main facts about
Western eating habits:
* refined carbohydrates particularly sugar, flour, and high-fructose corn syrup are the main cause of obesity
* saturated fat is overrated as a nutritional problem, because only trans-fats from sources such as hydrogenated oils need to be avoided.
The bottom line is that the diet is based on the theory that overweight people eat too many carbohydrates.
The truth is that our bodies burn both fat and carbohydrates for energy, but it is also a fact that carbs are used first. So, by drastically reducing carbs and eating more protein and fat, our bodies naturally lose weight by burning stored body fat more efficiently.
Supposedly, Dr. Atkins was claiming that many eating disorders are the result of hyperinsulinism, or excessive secretion of insulin which comes through eating too many carbohydrates.
Besides some nutritional supplements, exercise is also considered an equally important element. Atkins involves restriction of the intake of carbohydrates in order to switch the body's metabolism from burning glucose to burning fat. This process, which is also called lipolysis, begins when the body enters the state of ketosis as a consequence of running out of carbohydrates to burn. Although many people don’t know it, ketosis is an entirely normal state but can cause troubles if prolonged.
* refined carbohydrates particularly sugar, flour, and high-fructose corn syrup are the main cause of obesity
* saturated fat is overrated as a nutritional problem, because only trans-fats from sources such as hydrogenated oils need to be avoided.
The bottom line is that the diet is based on the theory that overweight people eat too many carbohydrates.
The truth is that our bodies burn both fat and carbohydrates for energy, but it is also a fact that carbs are used first. So, by drastically reducing carbs and eating more protein and fat, our bodies naturally lose weight by burning stored body fat more efficiently.
Supposedly, Dr. Atkins was claiming that many eating disorders are the result of hyperinsulinism, or excessive secretion of insulin which comes through eating too many carbohydrates.
Besides some nutritional supplements, exercise is also considered an equally important element. Atkins involves restriction of the intake of carbohydrates in order to switch the body's metabolism from burning glucose to burning fat. This process, which is also called lipolysis, begins when the body enters the state of ketosis as a consequence of running out of carbohydrates to burn. Although many people don’t know it, ketosis is an entirely normal state but can cause troubles if prolonged.
What you can eat?
The Atkins plan allows you to eat foods that many dieters have only dreamed about. There are only a few restrictions and none of them is about the amount of food you eat but instead severely restricts the kinds of food allowed on your plate: no refined sugar, milk, white rice, or white flour.
On the other hand, food traditionally considered as rich in calories and fattening such as meat, eggs and cheese are allowed.
A person following this diet can consume almost everything that is based on pure proteins and fat, such as red meat, fish (including shellfish), fowl, and regular cheese. Everything can be cooked with butter, have mayonnaise, olive oil and other ingredients.
However, carbs are forbidden. They are restricted in the first two weeks, which translates to three cups of loosely packed salad or two cups of salad with two-thirds cup of certain cooked vegetables each day. Later, the carb allowance is increased in the form of fiber-rich foods, but you do not return to eating refined sugar, milk, white rice, white bread, white potatoes or pasta made of the dreaded white flour. Those remain on a lifelong list of forbidden pleasures. Exercise in all phases as part of a healthy lifestyle is now emphasized more than when the diet was first introduced.
Phases of the Atkins diet
Atkins diet
has four main phases, during which the body’s metabolism is slowly adjusting to
the new eating habits.
Induction
The Induction phase is the first, the most important and the most restrictive phase of the Atkins Nutritional Approach. Its role is to lead the body to the state of ketosis as quickly as possible. Carbohydrate intake is limited to 20 net grams per day. This could be very difficult to obtain, although the allowed foods include a liberal amount of most meats, a good bit of cheese and cream, two cups of salad, and one cup of other vegetables. Caffeine and alcoholic beverages are also not allowed. Most of the users report losses of up to 3 or 4 kg per week.
Ongoing weight loss
The Ongoing Weight Loss phase of Atkins is the part in which there is an increase in carbohydrate intake, but the goal is to remain at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 grams. The Ongoing weight loss phase lasts until weight is within 4.5 kg of the target weight and then we move to the pre-maintenance phase.
Pre-maintenance
Carbohydrate intake is increased again, and the key goal in this phase is to find that critical carbohydrate level which represents the maximum number of carbohydrates a person can eat each day without gaining weight.
Lifetime maintenance
The last and the longest phase. This phase is intended to carry on the habits acquired in the previous phases, and avoid the common habits that people usually return to.
Induction
The Induction phase is the first, the most important and the most restrictive phase of the Atkins Nutritional Approach. Its role is to lead the body to the state of ketosis as quickly as possible. Carbohydrate intake is limited to 20 net grams per day. This could be very difficult to obtain, although the allowed foods include a liberal amount of most meats, a good bit of cheese and cream, two cups of salad, and one cup of other vegetables. Caffeine and alcoholic beverages are also not allowed. Most of the users report losses of up to 3 or 4 kg per week.
Ongoing weight loss
The Ongoing Weight Loss phase of Atkins is the part in which there is an increase in carbohydrate intake, but the goal is to remain at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 grams. The Ongoing weight loss phase lasts until weight is within 4.5 kg of the target weight and then we move to the pre-maintenance phase.
Pre-maintenance
Carbohydrate intake is increased again, and the key goal in this phase is to find that critical carbohydrate level which represents the maximum number of carbohydrates a person can eat each day without gaining weight.
Lifetime maintenance
The last and the longest phase. This phase is intended to carry on the habits acquired in the previous phases, and avoid the common habits that people usually return to.
What do the experts say?
Critics say that Atkins meat-heavy, high-protein eating
patterns could be linked to osteoporosis, heart disease, colon cancer, and
renal disease. According to the great majority of experts and nutritionists,
the Atkins theories remain unproven. They are concerned that a high-protein,
high-fat diet can cause a host of problems, particularly for the large segment
of the population that is at risk for heart disease. In addition, the plan
doesn't include a high intake of fruits and vegetables, recommended by most
nutrition experts because of the numerous documented health benefits from these
foods. Two studies published in May 2003 in the New England Journal of Medicine
showed that carbohydrate-restricted diet produced weight loss and improved lipid profiles compared to
typical dieters who followed calorie-restricted, low-fat diets. The
"good" cholesterol increased and triglycerides were lowered. The fact
is that a diet high in fat is not healthy for your heart. Atkins food choices
definitely do not reflect American Heart Association guidelines, which calls
for a reduction of fat to 30 percent of total calories a day, mostly coming
from the unsaturated fats. Another problem is that high protein diets stress
the kidneys.
Atkins diet pros and cons
The fact is that the Atkins Diet is probably the most successful diet in the last few years in terms of books and products sold.
There are many advantages and disadvantages that could be linked to this diet and the most common are listed below.
Benefits
The only
benefit may be quick weight loss and possibly eating as much foods as desired
for some people. Quick weight loss is what motivates people at first but
because so many foods are off-limit, a high rate of the followers just drop out
before reaching the forth, maintenance level.
Disadvantages
- Many individual health experts disagree with the Atkins philosophy calling it unhealthy way of losing weight.
- When we think about it, this certainly sounds right.
- People who do not eat fruits and vegetables deprive themselves of fibers crucial for the gastrointestinal system as well as antioxidants found in many plants that prevent cancer development and cardiovascular disease.
- The recommended dose of carbohydrates is 300 grams but the Atkins promotes no more than 20 grams per day. Lack of carbohydrates leads to lack of energy causing lethargy and prevents people from different activities both physical and cognitive.
- Another negative side to Atkins diet is eating as much protein as one can possibly eat. Foods high in protein are also high in fats and high levels of fats increase the levels of the “bad” cholesterol. The general fat allowance is only 30% of one’s daily calories intake but Atkins diet promotes eating as much fat as desired.
- The biggest disadvantage of the Atkins diet is that although the pounds may be shedding quickly, the weight levels off over six months to one year.
Conclusion
This is the
truth about the world's most famous, most glamorous and most controversial
diet.
The Atkins diet says that eating fat can make you thin. While it may be so, it also presents amajor threat to your health. If you need to lose more weight, especially if you are obese, work with your doctor and a licensed nutritionist. Following an exercise program is the key ingredient to any successful weight loss program.
The Atkins diet says that eating fat can make you thin. While it may be so, it also presents amajor threat to your health. If you need to lose more weight, especially if you are obese, work with your doctor and a licensed nutritionist. Following an exercise program is the key ingredient to any successful weight loss program.
http://www.steadyhealth.com/articles/The_facts_about_Atkins_Diet__Pros_and_Cons_a142.html?show_all=1
No comments:
Post a Comment