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Atkins diet
- Ingredients: All
- Time period: 1 month-few years
- Result: 10-100 lbs
Atkins diet or in other words Atkins Nutritional Approach – one of the most fast-spreading and effective diets in the world. It’s very popular in the West. Hollywood celebrities such as Catherine Zeta-Jones, Renée Zellweger, Jennifer Lopez, Minnie Driver, Matthew Perry, Jennifer Aniston and many others say that they manage to lose weight thanks to this diet. Atkins diet also known under its new given name – Hollywood diet. But its basics still unchangeable – limited carbohydrate consuming.
Basic phases of Atkins diet.
In the base of Atkins diet like all other low-carb diets is concept that the main cause of fat gaining in body and obesity is over consuming of carbohydrates. In fact, multiple types of carbohydrate reach products cause sugar increase in blood system. It also forces pancreas to produce insulin the hormone that delivers mineral substances to cells. Body cells use those substances to produce energy. But if there is too much sugar in the blood system, more than needed for the cells for normal vital activity, excess of the sugar builds up in system as body fat. As more sugar comes to system, than more and more hormones need to be produced by pancreas. Therefore, increasing of hormone production leads to decrease of body system sensitivity to this particular hormone. In other words, insulin loses its effectiveness causing more sugar accumulation as body fat. All this creates some type of a vicious circle.
Well, the describing of this process is really simplified. The insulin producing and body fat accumulating are very complex processes, which human body uses to get an appropriate nutrition.
There are lots if evidences that some people gain weight faster than others even they consume same amounts of carbohydrates. Its might be hided in genes.
Positive and negative sides of Atkins diet.
Atkins diet has lots of opponents who state that it is not quiet proven that insulin is responsible for weight excess. But the opposite is right: overweight leads to insulin insensibility problem for lots of people, and especially for those suffering diabetes. Other researchers criticizing Atkins diet state that increasing of insulin in system leads to obesity only for those people who consume too much calories. In other words, overweight caused by over consuming of calories not carbohydrates.
Its wide known fact, that dieters using low-carbohydrate diets losing weight much faster than those preferring another type of diets. No wonder. First 4 lbs loosed with low-carb diet, – are not fat but water, because carbohydrates assist to hold liquid in body system. When you cut consuming carbohydrates then naturally you start to consume more proteins and fats. But Atkins diet followers state that even if you consume large amounts of fats you still can lose weight. The reason hided in fact that fat assimilability takes more time compare to carbohydrate, the feel of hunger comes much later and you less aptitude to snack between meals. There is lots of convincing history examples. For instance, you all know the fact that obesity is very rare among northern nations. And their main ration – animal meat and fat.
The term ketosis and its concept.
In Atkins diet there is one more concept of weight loss. The main and only goal of this diet – bring human body to one of its natural condition called ketosis. Under this condition body starts to produce keton bodies – chemical reaction by-products that accelerate fat burn process in human body, thanks to which weight loss occur. Besides, too often accumulating of keton bodies leads to light feel of sickness as the result you start to feel aversion to food and you eat less.
However, lets mention, although we said that ketosis is one of the natural conditions of organism, and it doesn’t harm over certain period of time, but when this condition remain for too long, for example a few month, it may lead to serious complications. First, during ketosis urea level increases in blood that directs to urolithiasis for people with such tendency. Second, when the amounts of keton bodies reach to certain level, organism starts to get rid of them and also calcium and sodium. Loss of those substantial minerals leads to dehydration or heart arrhythmia. To avoid such situation carefully follow diet’s directions and in addition take multivitamins and minerals.
Primary phase of diet counts 14 days during which strictly follow nutrition limitation. Everyday carbohydrates consuming shouldn’t exceed 20 g (2/3 oz) a day. You don’t have to limit calories and amounts of food, but eat only when feel hungry and stop eating when sated, don’t overeat till painfull filling in stomach.
- Consuming of following products is not limited:
All kinds of meat, fish. Seafood has minimum carbohydrates, but look carefully at nutrition information on package. Eggs cooked any way you want without carb additions. Cheese – all of them content carbs, so look for minimum content. Vegetables for salads: broccoli, green beans, spinach, pumpkin, cauliflower, turnips, tomatoes, and asparagus, etc. Acrospires in small amounts. Mushrooms, olives and radish. Spices for salads and cooking: dill, garlic, basilica, ginger, rosemary, chili, etc. Drinks: water, mineral water, herbal teas without sugar, beverages with sweeteners (non-sugar) that content 0 carbs, alcohol drinks. Oils – all natural oils allowed, better: olive, nut-oil, soy oil, sunflower oil. Animal fats: fish-oil, natural butter. Artificial fats like margarine are prohibited. Avoid diet fat-free products because they content artificial made oils and high contents of carbohydrates.
Artificial sweeteners allowed except fructose, maltose and sucrose.
In small amounts allowed: all types of cabbage, asparagus, eggplant, and zucchini, canned or steamed green peas, spinach, avocado, tomatoes, onions, artichokes.
Also as seasoning you may add in small amounts sour cream but remember do not exceed the day dose of carbs (20 g or 2/3 oz).
- Exclude: fruits, bread, grains, starch-content vegetables (for example potatoes), and sweets.
Than another phase of diet begins and in this one you can increase a little the amount of carbs, but not that much to stop ketosis. Increasing of carbs is needed. One person can afford to consume 100 g (3.5 oz) of carbs each day and will keep losing weight but another dieter’s ketosis can stop at consuming only 30 g (1 oz) of carbs a day. Carefully watch weight change during this phase to find out the optimal individual amount on carbs to consume each day. This phase can last for long time until you reach desirable weight.
The last phase – supporting. You can’t let lost pounds to come back!!! Add some carbs, but always watch your weight and dimensions. If you gaining weight – immediately cut carbs. If you gain weight beck too fast – go back to previous phase.
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