What is the Atkins Diet?
The Atkins diet is arguably the most popular low-carb high-protein diet. This diet was first launched by Dr. Robert C. Atkins who is also a cardiologist, in the early 70s. Lately there have been many pros and cons developing about the safety of the diet, but not a few people who still try it. The Atkins diet theory says that by increasing consumption of foods that contain protein and not eating carbohydrates at all during the first 2 weeks, the body will build ketosis, a condition where the body uses fat as fuel.
After 2 weeks or the so-called second stage, you can consume carbohydrates, even if only in very very small portions. This method will make the body maintain low insulin levels and stop the body from turning food into fat. The theory is that eating too much carbohydrate will raise blood sugar levels. This in turn will produce insulin, which quickly goes into the bloodstream and converts excess blood sugar into fat called triglycerides, which are then stored as body fat. after that, there are two more steps that must be carried out in this diet namely, premaintenance and maintenance. At this stage you only have to maintain your diet, while also starting to see results.
The cover of this book says "the no hunger, luxurious weight-loss plan that really works". This book promises that you will be able to lose weight, but will not feel hungry. "You will see how fat melts along with a healthy and slim body. The Atkins diet will encourage your body's metabolism and once your metabolism changes, your body will adjust automatically by new fat burning methods. " In addition, by controlling insulin levels remain low, those who suffer from heart disease, hypertension and diabetes will show significant clinical progress.
Can it works?
That said, there are thousands of people who say they managed to lose weight through the Atkins diet method. But are there strong scientific books? "Yes, this diet does work for the short term (3-6 months), far better than other diets," said renowned nutritionist from the US Wendy Martinson. However, in the long run, a study published in the New England Journal of Medicine shows that a year later those on a diet did not experience weight loss that is different from those who follow a conventional low-fat diet.
Wendy also doubts the underlying scientific theory, because protein foods still stimulate the insulin response. Cheese, according to him, sometimes encourages an increase in insulin levels more than pasta or porridge. Although people on this diet eat more meat, it's likely that they reduce total calories by eating less carbohydrates or other high-calorie foods. Because actually, this habit makes you more selective in choosing foods, and it has an impact on reducing your total calorie intake, regardless of the type of diet you follow.
The main fear is that foods high in protein are often high in saturated fat. Eating high protein can also reduce calcium levels which can trigger osteoporosis. Likewise with people who have health problems such as sufferers of liver and kidney, can get undue stress due to the body trying to get rid of ketone. Other experts observe that this diet can cause constipation, large intestine, kidney problems or elevated cholesterol levels. You will also experience bad breath due to rising ketones.
Robert H. Eckel, head of the American Heart Association nutrition committee, said that this diet did not go through enough research to back up its claims. So he suggested being more careful. Nutritionist Wendy Martinson warns you not to go to the Atkins diet if you exercise frequently (4-5 times a week). Because to exercise you need fuel. The body can indeed get it by burning fat antibiotics, but not as fast as your body needs to exercise. As a result you will lack energy.
In order to work for you
Don't use this diet as an excuse so you can eat steak, cheese or other high-protein (also fat) foods. Vary the source of protein and eat lots of fish and fruits low in carbohydrates and vegetables that are allowed, for example: bean sprouts, mushrooms, celery, pepper, turnips, asparagus, cabbage, spinach and eggplant. You can use the Atkins diet as a first step to your weight-loss program, but don't use it for more than 14 days, says Dr. Wynnie Chan, a nutritionist who often writes at village.co.uk.
ne of the most common, and surprising, effects of following the Atkins diet is appetite suppression. Many followers of the plan report that the between meal hunger pangs they used to experience fade away very quickly. This makes it easier to stay on the diet and continue to lose weight. While other diets have their followers starving between meals, the Atkins diet offers relief from constant hunger. The Atkins diet, with its specific combination of foods and ingredients, has powerful appetite suppressing effects.
The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time.
One of the most powerful appetite suppressing foods on the Atkins diet are eggs. Eggs are a great form of quick and easy protein. A recent study showed that eating eggs for breakfast would actually stave off hunger pangs through the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the entire day. They ate less at each meal than the women who were in the bagel group.
Eggs contain about 6 grams of protein each. This helps to even out blood sugar and produces a feeling of satisfaction. Both of these factors help to curb cravings. Egg yolks also contain lutein and xenazanthin. These nutrients have been shown to have incredible effects on eye health. So it’s important to eat the whole egg, and not just the white. Eggs contain choline that is important in brain functioning and memory. These nutrients are just an added benefit to the appetite suppressing qualities.
Broccoli and cauliflower, two of the acceptable vegetables on the Atkins program, also have appetite-suppressing effects. These vegetables are very bulky and they help make your stomach feel full. When your stomach feels full, it will actually create a chemical response in your body. Your body will reduce its appetite because it believes that your stomach is full of high calorie foods. This will happen regardless of what is in your stomach. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables on the Atkins plan.
The Atkins diet focuses on eating small protein balanced meals a few times per day. This will help keep your blood sugar stabilized and avoid carbohydrate cravings. With high carbohydrate diets, you are riding the wave of carbohydrate highs. After you eat, you feel great and full. Then a few hours later, you come crashing down and are hungrier than you were previous to eating the carbohydrate. This cycle continues and, over time, you will eat more and gain weight. The protein, fat and vegetable meals of the Atkins plan put your blood sugar back in balance. They provide just enough of each type of food, with a proper amount of carbohydrates (from the vegetables). The vegetables provide quick carbohydrate energy, and the protein gives the meal staying power. This combination helps suppress your appetite.
The Atkins diet is actually a craving control diet that can help suppress your appetite. If you’ve had a problem with carbohydrate cravings before, this new way of eating will help control those cravings. The more you eat on the plan, the better your cravings will be controlled and the easier it will be to follow the diet.