Atkins Diet | All You Need to Know About Atkins Diet - Healthella

The Atkins diet is one of the most beloved diet plans that many people around the world have been following for decades to fight obesity. it is often mixed with the ketogenic diet as they share the same concept of limiting the carbohydrate intake and by that, your body uses up the fat stores for generating energy rather than getting it directly from carbs which are mostly simple sugars that are burned as soon as they are ingested while fat is usually stored in the body in the subcutaneous tissue and viscerally around internal organs like the liver to be used when there is no available source of energy by turning this fat into ketone bodies that supply the body with the energy needed to function you can lose weight. the diet alone isn’t enough to lose weight in order to be healthy it must be accompanied by healthy lifestyle changes and a daily exercise routine to keep obesity away and have a better quality of life.

History of the Atkins diet:

This diet has been around since the last century in 1972 the famous cardiologist Dr. Richard Atkins published the famous book “diet revolution the high-calorie way to stay thin forever” and this book managed to be one of the best-selling books of all time as many people bought it for the Hopes of being thin forever. Dr. Atkins started this diet as amends for treating obesity through diet modifications without the use of harmful medications or the need to restrict calories intake or cause unnecessary hunger. in the year 1992 Dr Atkins published a new book called “dr Atkins new diet revolution” which became a New York bestseller for 5 years in the early 2000s this book got even more fame as many famous actors and celebrities started using this diet and people followed them to get the same figure along with the use of the Atkins cookbook and the diet plans available on their website and the many Atkins nutritional incorporation products like health bars and protein shakes that were sold worldwide until recently in 2018 there has been another surge in the use of this diet after celebrities like Sharon Osborne and Kim Kardashian started using it again along with the launching of the Atkins phone app for calorie counting the Atkins carb tracker available on iOS.

Atkins diet plans

There are many plans that you can follow but the most famous plans on the Atkins website are the Atkins 40 if you have less than 40 pounds to lose and the Atkins 20 if you need to lose more than 40 pounds the main difference is in the net carb allowance you have to stick to in the Atkins 40 you have 40 net carbs every day while on the Atkins 20 you start out by eating only 20 -25 net carbs and work your way up to more. there is also the Atkins 100 plan where you eat only 100 grams of net carbs per day along with portion control if you would like to maintain your current weight or if you are pregnant or breastfeeding and there are Atkins plans for people with diabetes who require more attention in planning their diet with their medication use and all of these plans are available online on their website or in the books with many meals plans to follow throughout the days.

Phases of the Atkins diet

1- the induction phase:

The first and hardest phase of the four phases of the Atkins diet as you are supposed to consume 20 _25 grams of carbs for two weeks and this is the phase when you start losing the biggest amount of weight most people report losing about 15 pounds from your goal weight in this phase.

You can have as much fat and protein as you wish in this phase so that your body starts getting used to using the fat as the main fuel source to burn. But you can’t have alcohol, bread, grains, any sugar, or starchy vegetables like corn and potatoes.

2- balancing phase:

The second phase is way easier since you are already accustomed to having very low carb content so you start gradually increasing it to between 25 -45 grams per day it is best to choose the types of carbs that are beneficial to you with lots of fibers like whole grains and brown rice to not gain any of the weight you managed to lose in the induction phase although you will not lose as much weight as in the first phase you can now reintroduce some of the restricted foods from the first phase as berries, nuts, leafy greens, legumes, and yogurt.

3- The fine-tuning phase:

phase 3 is where things get way easier as your body is fully adapted to using fats as the main source of energy and you have already lost a reasonable amount of body weight making you way closer to your weight goal you can add carbs now between 50 _80 grams per day you can now eat starchy vegetables and fruits and have whole grains like oatmeal, bread, and pasta but it is important to not have too many calories as you may gain some weight back with the buildup of glycogen and water retention so add carbs slowly and mindfully till you reach the point where your body is in equilibrium.

4- Maintenance phase:

now all the hard work is over you can add as many carbs as you wish but not exceed 100 grams to be able to maintain the weight loss you managed to achieve throughout the past 3 phases so you have to watch the number of carbs you eat and you will easily be able to go back a phase or two if you put on some weight without so much stress as at the beginning of the process as you are now used to it. Your body now should be able to distinguish hunger from habit and know when you are full to stop eating early on in the meal. you will also be able to understand which types of carbs that your body craves most and the types that harm you more and can control these food choices in your meals and with every phase as you lose more pounds your risk of having chronic diseases like diabetes and hypertension and heart disease is drastically lowered.

Theory of action of the Atkins diet:

The Atkins diet purposely makes the body dependent on fat metabolism for energy production through the processing of ketones which makes the body turn on the fat-burning switch to increase the rate of fat utilization that is accumulated in the body.

Ketones are known to decrease appetite unlike the action of carbohydrates that get burned fast and give you short-lived high spikes of energy making you hungry faster and feeling full for shorter amounts of time

Ketones get lost in the urine and don’t accumulate in the body or get stored like carbs which turn into glycogen, and this contributes slightly to the weight loss mechanism.

High carbohydrate diets also raise blood sugar levels which acts as a stimulus for insulin production making your body on sugar-burning metabolism and fat storage through the action of insulin so cutting off carbs and introducing fewer sugars inhibits the production of high levels of insulin and stops the accumulation of fat which ultimately leads to weight loss.

The higher protein and fat content fills your stomach faster lowers your cravings and suppresses your appetite.

Low carb food choices are limited which leaves you with fewer options to choose from making adherence to the diet easier as you have forced caloric restrictions

➠ Now, let’s discuss advantages, disadvantages, what to eat & what to avoid on the Atkins diet

Advantages of the Atkins diet:

It doesn’t require portion control or calorie counting like most diet plans which arevery time consuming and tedious for some people but you must take into consideration the net carbs which means the total carb content of an item minus its fiber content, but it will be readily known to you after the first two phases.
It is very filling,unlike most diets which restrict the calorie content throughout the day making you feel hungry lose energy, and This diet is rich in protein and fat is known to keep you full for longer as they take longer to digest than carbohydrates.
There is a wider variety of meal Thefood is actually tasty as it is rich in fat which holds much flavor making you feel indulgent and satisfied with your meals.
Clear guidelines the Atkinsdiet has many great sources for weekly meal plans to follow that keep you motivated to stick to the diet and make you try new types of meal preparations.
You notice results fast in the first Thescale shows major results which encourages you to keep going and helps greatly if you are trying to lose a noticeable amount of weight in a little amount of time.
It doesn’t require fasting of any kind for any number of hours.
It reduces the symptoms of type 2 diabetes as it helps diabetics lose weight and improve their glycemic control by not having postprandial glucose spikes.
It can improve epilepsy and lower the rate and severity of epileptic fits.
It is good for people who suffer from acne, polycystic ovarian syndrome, and Alzheimer’s disease.
It is preferable for people with carbohydrate processing issues, intolerance or malabsorptionas it helps greatly decrease the bouts of bloating, flatulence, and diarrhea.

Disadvantages of the Atkins diet:

If the Atkins diet is followed for a long time with too much carb restriction this can be harmful as the high content of lipids can increase your triglycerides and LDL cholesterol levels greatly in the blood leading to atherosclerosis and heart disease which is contradictory to the purpose of the diet.
Electrolyte imbalance is one of the main issuesif you don’t consume the right types of foods that are rich in potassium as ketosis is known to cause diuresis which means you lose water which takes with its electrolytes making you at risk of getting
Many people suffer from vitamin and mineral deficiencies as they approach the diet in a non-nutritionally balanced way and they require additional supplementation and a wider variety of fruits and vegetables to get more antioxidants vitamin B12 and fibers.
The big amount of proteins in this diet and purines can lead to hyperuricemia and gout precipitating bone pain and inflammation.
Hypercalcemia can also lead to kidney stone formation.
Diabetics on insulin secretagogueslike sulfonamides could suffer from hypoglycemic episodes if they lower the carbs content too much in their
Much of the fiber content from starchy food is restricted leaving behind insoluble fibers which absorb more water to be processed which leadsto constipation frequently and this can be avoided by regularly exercising and adding more foods with fiber content in them.
The high protein content in the diet is not suitable for many people like those suffering from liver and kidney diseases as they can increase the damage in these organs reaching up to kidney and liver failure.
In the induction phase,many people reported symptoms of flu-like headache, fatigue, lightheadedness, and diarrhea which is known as the keto flu but it usually resolves in about 7 to 10 days especially if your original diet was highly dependent on carbs as the main source of
Keto breathewhich is a distinct smell or odor in the mouth that is very similar to nail polish remover or a fruity apple-like smell from ketone utilization. which necessitates keeping good oral hygiene throughout the diet.

Difference between Atkins and keto diets:

Both of these diets depend on the same principle of lower carbs but high protein and fat content, but they differ in that:

- The Atkins diet is easier to follow and to get used to quicker than the keto diet as it offers a wider variety of foods and meal plans.
- The Atkins diet is more sustainable and with set rules and guidelines which makes it easier to stick to till you reach your desired goal of weight loss
- The Atkins diet is very rich in protein content, unlike the keto diet which is heavier in fat and helps you build muscles.
- The Atkins diet mandates low carbs only in the beginning stages in the induction phase but as you go on the carb content gradually increases, unlike the keto diet which depends on low carb content throughout the whole diet.
- Atkins is safe as you don’t need to check the level of ketone bodies, unlike the keto diet where the risk of ketosis is higher and requires constant evaluation.
- The Atkins diet with its higher protein content can lead to more kidney stone formation which is less frequently associated with the keto diet.

There is a difference between ketosis which is the goal of the Atkins and keto diets and pathological ketoacidosis in which the ketone production exceeds the body’s ability to eliminate those excess ketones. ketoacidosis is noticed when the ketone body level is more than 10mmol/l which is commonly a complication of type 1 diabetes but in ketosis, the ketone bodies level doesn’t exceed 3 mmol/l.

Foods to eat and avoid

Types of food you should eat:

- - Beef, chicken, salmon,shrimp
  - Full-fatdairy products milk, yogurt, cheese, butter
  - Nuts and seeds walnuts, almonds, sunflower seeds
  - Eggs
  - Low carb veggies:kale, spinach, broccoli, cucumbers
  - High fat low carb fruits: avocados, berries, watermelon
  - Consume plenty of water about 2 to 3 liters every dayand green tea to avoid constipation and dehydration.
  - Soy-basedfoods are great choices for vegetarians to get the protein content they Olive oil and nuts oils are also great fat sources instead of butter.

Types of food you should avoid:

- - Sweetened carbonated drinks like fruit juice and sodas
  - Chips,crackers, and cereals
  - Cakes, ice cream, candy, milk chocolate
  - Rice, pasta,wheat, bread, biscuits
  - Starchy food like potatoes, chickpeas, beans,lentils
  - High carb fruits and vegetables like bananas, carrots, turnips,and dates.

1) Eggs

One large fried egg contains 90 calories, 6.8 gm fat, 0.4 gm carbs, 6.3 gm protein

Eggs are pretty much the number one choice for a healthy nutritious breakfast for people on the Atkins diet as they are not only low on carbs, but they are good sources of protein containing all of the essential amino acids that humans need and fats that raise the good HDL cholesterol which is good for cardiovascular health. It is also a fantastic source of choline which helps build up every cell’s surrounding membrane and enhances signaling between neurons in the brain. The egg yolk is filled with lutein and zeaxanthin which are powerful antioxidants and a high content of vitamin A necessary for eye health.

There are many ways to eat eggs but for the sake of increasing the fat content fried or scrambled eggs are great choices every morning or an omelet with healthy colorful vegetables and cheese makes it even tastier and healthier.

2) Salmon

A serving of salmon of 100 gm contains 208 calories, 13 gm of fat, 0 gm of carbs, 20 gm protein

Salmon is one of the fattest fish out there that is full of great health benefits and good fat in the form of omega 3 fatty acids which are essential for brain health lowering blood pressure relieving inflammation and even reducing the risk of some cancers. it is also a fantastic source of protein that is why the American Heart Association recommends having salmon at least 2 times per week .it is also a good source of potassium, selenium, vitamins B12, B6, and the antioxidant astaxanthin which has many health benefits to our brains and hearts.

Salmon can be grilled or smoked along with a plate of colorful vegetables to enjoy its tasty flavor and benefit from its nutritious contents.

3) Avocados

100 grams of avocado contain 160 calories,15 gm fat,9 gm carbs, 2 gm protein

Most fruits are filled with sugars and carbs but not avocados; they are one of the most loaded fruits with healthy fats. They are extremely nutritious with their high content of omega3 fatty acids and potassium as well as fibers which are essential for gut health that also protects against colon cancer. They are packed with carotenoids and vitamins C and E which are wonderful antioxidants and anti-inflammatories.

Avocados are very creamy so having them as ice cream or in milkshakes and smoothies is ideal to show off the great texture. but they are also great in sandwiches and salads like the classic dip guacamole which is great as a side dish.

4) Walnuts

2 gm of walnuts contain 13 calories, 1.3 gm fat,0.3 gm carbs, 0.3 gm protein

Walnuts look like tiny brains suggesting they are very healthy for your brain with their great content of polyunsaturated fatty acids, polyphenols, and vitamin E that are known to reduce the oxidative stress in the brain and lower the rate of inflammation making your memory stronger and enhancing your processing and learning abilities as well as reduce your anxiety. ellagitannins are the main antioxidants in walnuts that gut bacteria turn into urolithin which protects us from cancers like colon, breast, and prostate cancer.

walnuts are healthy snacks toasty salty and very satisfying. They are great in desserts, in a granola bar, or on a cup of yogurt.

5) Cheese

28 grams of cheddar cheese contain 115 calories, 9.4 gm fat, 0.9 gm carbs, 6.5 gm protein

There are many types of cheese that are high in fat and protein and low on carbs that are ideal for the Atkins diet like blue cheese, brie, camembert, cream cheese, and many more. Different types of cheese have different nutritional values, but they all are rich in protein and calcium and probiotics that are good for gut health and immunity. cheddar is especially rich in vitamin k which lowers the build-up of calcium in the arteries and decreases heart disease.

Cheese is great in charcuterie boards with all sorts of meats and crackers and fruits or on burgers, pizzas, or eggs it basically elevates any dish it is added to.