According to the Atkins diet, the body’s energy needs are met from two sources: carbohydrate and fat. The fact that carbohydrate sources are quite limited in the diet are advocated with the idea that the body will meet its energy needs from fat and then the body will focus on fat burning. In addition, it is thought that eating protein will provide satiety for a longer period and reduce appetite.
What Foods Are Allowed on the Atkins Diet?
Some of the nutrients allowed on the Atkins diet are:
• Meat and meat products: Chicken, beef, pork, bacon, soudjouk, lamb.
• Milk and dairy products: Yoghurt, whole milk, feta cheese, cream cheese, cheddar cheese, ayran, cream, butter.
• Egg: Being a protein-rich food, egg can be consumed freely in diet.
• Oil seeds and nuts: Almonds, walnuts, hazelnuts and sunflower seeds.
• Low-carb vegetables: Spinach, asparagus, broccoli, brussel sprouts, artichokes, leeks, celery, zucchini, beans, peppers, eggplants, cucumbers, tomatoes.
• Oils: Coconut oil, olive oil, avocado and avocado oil.
What are the foods that should not be consumed on the Atkins diet?
There are some nutrients that are prohibited in the Atkins diet. Some of these nutrients are:
• Candy: Fruit juices, sugar-containing drinks, ice cream, candy and some pastries such as cakes.
• Vegetable oils: Soybean oil, canola oil and corn oil.
• Cereals: Barley, wheat, rye, rice.
High-carbohydrate fruits: Apple, banana, pear, orange, fig and grape (these foods should only be avoided at the first stage)
• Legumes: Dry beans, chickpeas, lentils.
• High-carb vegetables: Carrots, peas, potatoes, sweet potatoes, turnips (should only be avoided at first stage)
How to Make the Atkins Diet?
The Atkins diet is a multi-phase diet. While 20 grams of carbohydrates are taken during the first two weeks in this diet, high protein foods are consumed. The first weight loss occurs within two weeks. Nut-style nuts can be added to the Atkins diet. When the weight loss required in the diet is started, the food diet list that meets the need for more carbohydrates is now switched.
Stages of the Atkins Diet
The diet phases applied on the Atkins diet are:
Phase 1: The first phase in the diet lasts 20 days. At this stage, carbohydrate intake below 20 grams per day is provided. With a diet rich in high protein and fat, daily energy requirement is provided from 5% carbohydrates, 70% fats and 25% protein.
Stage 2: At this stage, low-calorie and small amounts of vegetables and fruits are added.
Stage 3: The target weight is approached at this stage and a small amount of carbohydrate is added to the diet.
4th stage: Weight control is provided.
This diet is among the diets applied for the treatment of metabolic syndrome and obesity. Low
It is one of the prescribed diet lists due to its carbohydrate content. The diet adopted by the Atkins diet can increase triglyceride and cholesterol levels. In addition, it may cause constipation due to its very low fiber content and various adverse effects on cardiovascular health due to its high fat content.
The primary and most important complication of low-carbohydrate diets is ketosis. Low blood sugar, gastrointestinal problems, dizziness and insomnia are other common problems with this diet. The possibility of calciuria and bone loss is also high with low consumption of fruits, vegetables and meat consumed in high amounts in the diet. In addition, the lack of grain consumption is group B
It leads to a deficiency of vitamins.
How Effective Is the Atkins Diet?
People who follow the Atkins diet achieve their targeted weight loss, even if they cannot follow the diet for a long time. Headaches and fatigue at the beginning of the Atkins diet are perfectly normal. Because these difficulties encountered pass in the next stages. Due to the restriction of carbohydrate intake in the diet, the body starts to use fats to get an energy source.
It is not recommended for kidney patients to follow this diet as well as breastfeeding or pregnant women. Since one-way nutrition is applied in the diet, the nutrients that should be taken on a daily basis cannot be fully met. For this reason, this diet that loses weight rapidly is not expected to be permanent.
How Many Weight Loss With Atkins Diet?
Weight loss with the Atkins diet varies from person to person. Because not everyone’s metabolic rate works to the same extent. For this reason, weight differences are seen from person to person. With the Atkins diet, 3-4 kilos are lost in the first two weeks, while the weight loss in the following weeks is 7-8 kilos. However, in order for weight loss to occur very quickly, the diet list must be followed.
What are the Points to Consider on the Atkins Diet?
While consuming dairy products on the Atkins diet, one should be very careful and avoid unnecessary consumption. It is also recommended to drink coffee in the diet. In order to maintain the weight given, the Atkins diet list should be applied very regularly. While the Atkins diet was seen as an unhealthy diet by experts in the past, today its benefit is accepted.
The Atkins diet is difficult for a vegetarian to do, and it is definitely not a vegan diet. Those who feel very hungry during the day can consume snacks that are not high in calories. With a small amount of carbohydrate consumption in the diet, the risk of being obese also decreases.