The Atkins diet, created by Dr Robert Atkins and popularised in his initial book published in the early 1970s, is very low in carbohydrate and high in protein and fat.
It's based on the theory that when we consume very little carbohydrate, the body will burn fat for energy.
It's also claimed that eating very little carbohydrate will reduce the body's production of insulin, keeping blood sugar levels steady and food cravings at bay.
Dieters follow four phases to achieve weight loss.
Phase one: Every meal includes protein-rich foods (any kind of meat, poultry, seafood, eggs, cheese) and only selected low-carbohydrate vegetables (such as mushrooms, lettuce, cucumber).
Extra fats from oils, cream or butter (as well as the fat on meat) are permitted but all fruits, many vegetables, all kinds of grains, legumes, milk and all sugars are excluded.
This phase needs to be continued for at least two weeks.
Phase two: Same as phase one, except you can introduce nuts, seeds, legumes, more vegetables (but only those low in carbohydrate) and a small amount of low-carbohydrate fruit such as berries and melon, plus full-fat yoghurt.
This phase continues until you are within 5 kilograms of your desired weight.
We've examined seven popular diets to find out what you can eat and whether they work.
Phases three and four: Progressing into the maintenance phases, you can eat a wider variety of vegetables, legumes, fruits and a few wholegrains such as oats and brown rice.
The maximum amount of carbohydrates starts at 20g per day in phase one and increases to 25-60g per day in phase two.
Once in phase four, you increase your carbohydrate by 10g each week until you find a point of 'balance' at which your weight is stable.
Although it claims not to restrict kilojoules, so many foods are excluded that the total kilojoule count per day is below usual levels.
Induction phase:
Breakfast: Scrambled eggs with cheese, steamed spinach.
Snack: Atkins-approved powdered vanilla shake.
Lunch: Roast beef, mixed greens, tomato, and radish.
Snack: Atkins-approved chocolate.
Dinner: Grilled salmon, roasted asparagus, tomatoes, endive.
Get our newsletter for the best of ABC Life each week
You are likely to lose weight on this diet, but research has shown it is no more effective in the long-term than more balanced diets.
The rigid approach to this diet may make it easy for some people to follow at least in the short term but studies suggest in the long term, it's too regimented for many people to stick to.
Various supplements were initially made by an affiliated company.
Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.
Ownership has since passed to different companies and modern versions of the diet have reduced the protein content to some extent and recommended healthier fats such as olive or other liquid oils and avocado.
However, dieters are still given advice that contradicts what the vast majority of health experts recommend.
For instance, they are told a double cheeseburger with extra bacon (a meal high in salt and saturated fat) is fine as long as they reject the bun.
There is some evidence that low carbohydrate diets may be useful for some people with type 2 diabetes, at least in the short-term.
Overall though, the vast majority of medical experts consider the cons outweigh the pros.
The risk of heavy red meat consumption is problematic as the World Cancer Research Fund says that a high intake of red meat, especially processed meat, raises the risk of bowel cancer.
Are the fruit and veggies you're buying about to go rotten? Armed with the right information, you can pick the freshest produce when shopping at the supermarket.
Current guidelines in Australia suggest eating a maximum of seven serves of lean red meat a week, which is equivalent to around 655g raw red meat a week.
And in spite of some conflicting research findings about saturated fats, the evidence linking this type of fat with heart disease remains strong.
Many studies also back the importance of including wholegrains and a wide range of fruits and vegetables, as well as certain dairy products that are restricted in the Atkins diet.
This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.
This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and was updated in 2019.
View original post here:
How does the Atkins diet work and will it help me lose weight? - ABC Local
