What Are The Benefits Of The Atkins Diet
While going low carb may be difficult for some, there are some advantages of going on the Atkins diet. Here are some of the potential benefits.
Your clothes may fit better
Like with many other diet plans, your body will shed pounds within the first few days on the Atkins diet. However, much of this weight will be excess water weight. After this, you can expect the remaining weight loss to come from body fat.
If youre restricting carbs and also being aware of the type of carbs you consume, you will likely remove a good chunk of calories daily and lose some weight, Shupe said.
Youll feel fuller and less hangry
Protein and fat generally take longer than carbs to digest, which means you may feel fuller longer and wont reach for that bag of chips hanging out in the pantry.
Atkins may help prevent or improve health conditions
This eating plan, along with other weight loss diets, may help you shed excess weight, which can reduce or even reverse risk factors for high blood pressure, heart disease and diabetes.
One study showed that people who followed the Atkins diet had improved triglycerides, blood sugar, and HDL or good cholesterol, as well as lowered LDL or bad cholesterol, Shupe said. However, there havent been studies that show whether these benefits are long-term.
Phase : Lifetime Maintenance
The dieter starts adding a wider range of carbs sources, while carefully monitoring their weight to ensure it does not go up.
Net carb intake will vary between individuals, but it will usually be between 40120 g a day.
This version of the diet starts with 40 g of net carbs per day instead of 20 g.
- 68 servings of vegetables
- 34 servings of protein
- 3 times 1-tablespoon servings of added fat
- 35 servings of other carbs, with 5 net carbs in each serving
When the person is within 510 pounds of their target weight, they can add 10 g of net carbs each week. Once they reach their target weight, they can use the Atkins carb counter to help them keep on track.
Depending on the phase, people may eat:
- vegetables that are rich in fiber and nutrients, such as broccoli, salad greens, and asparagus
- low sugar, high fiber fruit, for example, apples, citrus and berries
- complex carbs, including legumes, and whole grains
- plant fats such as nuts, avocado, olive oil and seeds
Suitable drinks include water, coffee, and green tea.
Atkins provide various premade snacks and shakes that match the diets requirements. They are available for purchase online.
Fresh foods are often more healthful and more economical than premade diets foods, however.
Other Benefits Associated With The Atkins Diet
In addition to a low-carb diet being a potentially effective option for reducing body weight, there are other advantages that have also been associated with diets such as the Atkins diet that involve a reduction in carbohydrate intake.
In one scientific review , scientists compared results from multiple studies that looked at low-carb and low-fat diets. They found that low-carb diets have several benefits over low-fat diets. In particular, the following benefits were noted:
- A more significant reduction in low-density lipoprotein cholesterol , often referred to as the bad kind of cholesterol in the body.
- Reduced levels of total cholesterol.
- Improvements in high-density lipoprotein cholesterol , which is the good kind of cholesterol.
- A significant reduction in triglyceride levels was also noted in the study.
This review concluded that a low-carb diet has many advantages over low-fat diets that focus on a higher intake of carbohydrates.
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What Dr Arefa Cassoobhoy Says
Does It Work?
The Atkins diet is one of the best-known low-carb diets, and the research shows it can work. If you fill your day with processed carbs like white bread, pasta, and white potatoes, and you donât eat many fruits and veggies, then this diet may be the jump-start you need to lose weight.
You can quit your usual go-to foods and start with the Atkins food list. The initial phase in the Atkins 20 plan is limited in food choices but focused on protein, fat, and vegetables that are low carb and not starchy. In each phase you add back food groups: first nuts, seeds, and berries then fruits, starchy vegetables, beans, and whole grains. With the Atkins 40 plan you can choose from a larger variety of foods and carbs but still little to no starchy foods.
With Atkins 20, the closer you get to your weight loss goal, the more variety of foods youâre allowed. Ideally, youâll stick to their healthy list and not go back to your old ways.
If you like variety in the foods you eat, the Atkins 40 plan would likely be better for you. Of course you’ll still need to keep your portion sizes under control, which may be easier as a low-carb diet can help tame hunger.
Is It Good for Certain Conditions?
When youâre overweight, shedding pounds can improve your health, and we know the Atkins diet works. But itâs still unclear how the higher amounts of animal protein and fat in the Atkins diet affect long-term health.
The Final Word
What Else You Should Know
Cost: There are no membership fees, meetings to attend, or brand-name foods that you need to buy for this diet. Online and smartphone tools are available and free.
Support: You can follow Atkins by reading a book, but if you want extra support, the Atkins website has support groups and chat rooms, where you can talk to others who are losing weight the same way you are. There are also free recipes, meal trackers, and apps to make it simple to count carbs, plan meals, and shop.
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How The Atkins 40 Diet Plan Works
Start the Atkins 40 program by eating 40 grams of net carbs, 4 to 6-ounce servings of protein and 2 to 4 servings of fat per day. As you approach your weight loss goals, start to increase your carbohydrate portion size. By offering flexible eating options and a variety of food choices, it is simple to follow and easy to lose weight on Atkins 40 from day one. Your daily carbs can come from all food groups and you can choose to eat anything from the Acceptable Foods list below. With Atkins, you have the opportunity to customize your diet plan to achieve your weight loss goals in no time.
Net carbs represent the total carbohydrate content of the food minus the fiber content and sugar alcohols, if any. The net carbs calculation reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need spread out between three meals and two snacks in a day.
Can I Eat Apples On Atkins
On the Atkins diet, you should stay away from the following foods: Foods labeled as diet or low-fat: These are typically fairly rich in sugar content, as well. Carrots, turnips, and other root vegetables are high in carbohydrates . Bananas, apples, oranges, pears, and grapes are examples of high-carb fruits .
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Why Do The Carb Counts For Some Vegetables Differ Depending On Whether Theyre Raw Or Cooked
This is a very common question individuals ask when starting the first phase of Atkins 20. Cooking compacts vegetables such as spinach or cabbage significantly. Carb counts reflect the cooked amount. Chopping or grating a vegetable also compacts it more than slicing does, and that impacts the carb count as well.
Does The Atkins Diet Hold Any Risks
The most significant risks associated with the Atkins diet would be present during the initial phase when the body is placed into a state of ketosis. Ketosis is known to cause a number of potential side-effects, but the majority of these side-effects tend to go away as the body transits into ketosis and starts to utilize ketones as an energy source.
In particular, the following side-effects have been associated with the Atkins diet:
- Fatigue may be experienced
- A reduction in general performance
- Bad breath is relatively common as well
- Headaches may develop
- Some people may become irritable
- Constipation can sometimes occur
- A general weak feeling
- Vomiting and nausea are possible
These side-effects are often referred to as keto flu. Since the Atkins diet only restricts carb intake to a level similar to the Ketogenic during the initial period, these side-effects will usually quickly resolve.
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The Induction Phase Of Atkins
Induction is the first phase of the low-carbohydrate, high-protein Atkins Diet. This phase is designed to kick-start weight loss by strictly limiting the number of net carbs a dieter eats. This restriction can produce significant weight loss by forcing the body to use its stored fat reserves for fuel rather than consumed carbs.
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Focus On Healthy Foods
If you decide to follow the Atkins diet, take a whole foods approach:
- Limit or avoid processed meats and other processed foods.
- Eat healthy fats, like those found in fish, nuts and olive oil.
- Include healthy carbs, like fresh fruits and whole grains, as part of a healthy, long-term eating plan.
If you have diabetes or any health conditions, talk to your doctor before starting a weight loss plan. Dont try Atkins if youre pregnant, breastfeeding or have kidney disease.
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An Overview Of The Atkins Diet
The Atkins diet is a type of meal plan, often considered as a guideline, first made popular by the author of the book that focused on this way of eating, Robert Atkins. In modern times, many varieties of the diet have been developed, and a large focus has been placed on commercializing the diet. This has led to many people overlooking the initial way that the diet worked. Still, many of the variations of the Atkins diet today hold the potential to assist people in reaching their weight loss goals.
The original Atkins diet is now often referred to as the Atkins 20. This diet, developed by Robert Atkins, was originally divided into four different phases. Each phase gradually builds to the next phase. During the early stages of the Atkins diet, a person is requested to restrict their carbohydrate intake significantly.
Weight is constantly monitored, and carb intake is slowly increased as a person moves through the four phases and as they reach closer to the ideal weight that they are aiming toward.
With the Atkins diet, carb intake is restricted, and a person is usually allowed to consume fats and proteins freely. The key is to ensure all proteins and fats are obtained from healthy sources this means understanding that there are different types of fats and not all of them are necessarily bad for the human body.
Atkins Diet Phases 1 To 4
As a diet the Atkins has four phases, explains David. These are:
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Can You Drink Almond Milk On Atkins Diet
ENJOY: Unsweetened soya or almond milk are also OK just be sure to count the tiny carbohydrates they contain as part of your total of 20g. STAY AWAY FROM: The vast majority of non-dairy alternatives to milk or cream are loaded with sugar or high-fructose corn syrup and should be avoided. Also, steer clear of cows milk for the time being because it is high in lactose .
How The Atkins Diet Works
There are a few variations of the diet, including the Atkins 20, Atkins 40 and Atkins 100, according to the Atkins website â a main difference between those plans is how many carbs you can take in during the first phase.
In general, this diet plan involves four phases: the first phase, known as induction, restricts carbohydrates the most, while subsequent phases allow the gradual reintroduction of carbohydrates, according to the Cleveland Clinic.
Note: While carbs are limited under the Atkins diet, note that you’ll be counting net carbs , per the Mayo Clinic â that means you’ll subtract out the fiber content of foods from the total carb count.
Here’s what to expect during each of the four stages of the Atkins diet:
Following a low-carb diet â such as Atkins â will help you lose weight, and can also help prevent type 2 diabetes and lower your risk of chronic conditions, such as heart disease, according to the American Academy of Family Physicians. That said, you may experience some temporary side effects, including headache, tiredness and GI distress.
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A Typical Days Menu On The Atkins Diet
Heres a look at what you might eat in phase one of the Atkins diet:
- Breakfast – Two eggs, turkey bacon and a half-cup of low-carb vegetables.
- Lunch – Chicken or turkey meatballs on spaghetti squash with low sugar tomato sauce.
- Dinner – Grilled fish with a salad loaded with low carb veggies dressed in oil and vinegar or lemon.
- Snacks – Cucumber slices with cream cheese or celery with peanut butter. You should have only two snacks in a day.
What You Can Eat And What You Cant
There are four phases to the standard Atkins diet, also called Atkins 20.
It focuses on proteins and fats like:
Youâll have to stay away from starchy and sugary carbs, including:
Youâll eat carbs in veggie form at first. As you progress, youâll add in other foods, like beans/legumes, fruits, and whole grains.
Phase 1. This is when you help your body switch from burning carbs to fat. This process is called ketosis, and you should notice weight loss quickly. Youâll eat protein, fat, and only 20 grams of carbs in veggie form daily. Some people may start at the next phase.
Phase 2. Youâll add foods back to your diet, until you learn how many carbs you can eat while still losing weight.
Phase 3. Go to this level when you have about 10 pounds left to lose. Youâll learn how to maintain weight loss and lose the last few pounds.
Phase 4. You’ll follow this for the rest of your life, to ensure that you donât gain back what youâve lost.
A newer version of Atkins, called Atkins 40, has more relaxed rules and allows you to start with 40 grams of carbs in the daily diet. It doesnât exclude any food groups at first, as Atkins 20 does.
There are limits to the amount of butter or fats that you should eat, but no strict guidelines for meats or other proteins.
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List Of 8 Low Carb Vegetables & Fruits
Everyone knows that fruits and vegetables are good for us and provide valuable nutrients to our bodies. Because of this, along with being low-carb, fruits and vegetables are included in each phase of the Atkins diet.
During Atkins 20 Phase 1 of the program, youre encouraged to eat 12-15 grams of carbs from vegetables per day. Depending on what vegetable you are eating, this can be up to several servings. In Phase 2, melons, cherries and berries are all on the approved food list. Phase 3 allows for a wider variety of fruits, as well as starchy vegetables, to be eaten.
Finally, during Phase 4, which is more of a permanent lifestyle, you are encouraged to be eating all of these fresh and healthy low carb vegetables and fruits.
What Is The Lowest Carb Breakfast Cereal
Lower carb content
- Cheerios. Cheerios have about 20.50 grams of carbohydrates per 1-cup serving.
- Wheaties. An oldie but goodie, Wheaties have been around since 1922.
- Special K Original. At 22.75 grams of carbohydrates per cup, Kelloggs Special K cereal is a lower-carb content choice.
- Annies Organic Frosted Oat Flakes.
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A Basic Atkins Diet Shopping List To Follow
Whether youre planning for the Atkins 20, Atkins 40, or Atkins 100 diet, here are some essential foods youll want to shop for:
- Proteins, including pork chops, chicken, ground beef, salmon, steak, and whitefish
- Vegetables like asparagus, broccoli, cauliflower, radishes, mushrooms, and spinach
- Fats like olive oil and butter
Vegetables You Can Eat That Won’t Disrupt Your Atkins Diet
Low-carbohydrate diets like the ketogenic diet and Atkins are infamous for eliminating carbohydrates of all types. This means that you’re not only giving up pizza, pasta, bread and other carbohydrate-rich foods, but many fruits and vegetables too. Fortunately, there are many vegetables you can eat on the Atkins diet, even during its strictest phases.
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The vegetables you can eat on the Atkins diet may depend on the form you’re following and the phase you’re in. The lowest-carb veggies, those with 0.1 to 1.0 gram of net carbs per 1/2 cup, include escarole, bok choy, spinach, endive and celery.
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Which One Is Better For Me
When it comes to weight loss, keto diet takes the cake. It also keeps your weight steady in a longer run should you stick to it. Many believe its because keto is more consistent with carbohydrates than Atkins.
Although the keto diet is more efficient for losing weight, its also a real challenge to stick to it, because the amount of carbs you’re allowed to eat is simply too low. Not many can find it in them to give up on so many foods for good.
Atkins diet is less rigid, so it may be a good alternative if youre after weight loss. If we talk about other goals, keto has additional long-term benefits for your health. It can so much as help halt the growth of cancer cells, boost your mental health and prevent or reverse type 2 diabetes.
It all boils down to these three factors that should influence your decision: your body constitution, the state of your health and the goals you pursue. You need to remember that change of a diet is a serious undertaking, and not necessarily what your body needs right now. So, its always best to consult with your health care provider before you decide to give either diet a shot.