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People who have been following the topic of diets and weight loss for a long time are probably well acquainted with the Atkins diet and its main assumptions. Developed in the early 1970s by New York cardiologist Robert Atkins, it quickly gained considerable popularity in America and then took Europe by storm. What is the famous Atkins diet based on and is it worth following?
Basic principles of the Atkins diet
Atkins based his diet on the assumption that excess weight is primarily the result of consuming too many carbohydrates, which is why the basis of the diet of an adult trying to lose weight should be proteins and fats. The calorific value of dishes is no longer the focus, and the most important thing is the content of the plate. Meals are based mainly on meat, fish and vegetable oils. From the very beginning, the diet was controversial [1] , due to the small amount of vitamins and nutritional values it provides to the body. However, this did not prevent it from gaining a crowd of fans who are convinced of its effectiveness.
Atkins Diet Stages
Like most of these types of nutrition systems, Dr. Atkins' diet is divided into 3 or 4 stages, which last an average of 2 weeks (except for the last one). The first stage is the most restrictive - the amount of carbohydrates consumed during the day should be reduced to just 20 g. All grain products (bread, pasta, etc.), fruits and vegetables that contain starch and all dairy products should be excluded from the diet. Among the permitted vegetables are lettuce, cabbage, celery, spinach, cucumbers, tomatoes and onions. The second stage involves increasing the number of carbohydrates to a maximum of 50 g per day. Fruits with a low glycemic index, such as strawberries or blueberries and more vegetables can be added to the daily diet. The last stage is a nutrition system that should be used for the rest of your life. The basis of the diet is still meat, fish and vegetable oils, but meals may contain a larger amount of sugar. The amount of carbohydrates consumed cannot exceed 100 g. It should also be remembered not to combine carbohydrates with meat and eggs. The food taken should be divided into three basic meals, which can be supplemented with two snacks.
Atkins Diet - Is It Worth It?
The Atkins diet has many advantages. First of all, it allows you to quickly lose a large amount of unnecessary fat tissue. However, it is worth remembering that only healthy people can use it. Diseases such as diabetes, hypertension or atherosclerosis are serious contraindications that should not be underestimated. In the first days of the diet, headaches, constipation and fatigue may bother you. If these symptoms intensify, you should stop the diet and consult a doctor. You should also be careful about excessive acidification of the body. If you use the Atkins diet for a longer period of time, it is worth considering vitamin supplementation, which will fill the gaps in the diet. Many scientists studying the effect of low-carb diets on the human body recommend that this type of diet be used for a maximum of one year.
Sources:
[1] Bravata DM, Sanders L, Huang J, Krumholz HM, Olkin I, Gardner CD, Bravata DM. Efficacy and safety of low-carbohydrate diets: a systematic review. CAVITY. 2003 Apr 9;289(14):1837-50. doi: 10.1001/jama.289.14.1837. PMID: 12684364.
