What is Atkins? Everything You Need to Know

What is Atkins? Everything You Need to Know

 Atkins Diet

What is Atkins? 

The term Atkins refers to the diet suggested by the cardiologist in the past, and whose principle is to reduce the amount of carbohydrates eaten, to achieve several goals, including Losing weight, maintaining a healthy weight, maintaining the general health of the person, reducing the chance of contracting many diseases and various health problems, and reducing the chances of using medicines to treat some health problems such as; Metabolic syndrome, and type II diabetes, and this is achieved by transferring the body’s orientation from burning sugars and carbohydrates to burning stored fats, which leads to their disposal, and this process is known as ketosis.

Atkins Diet phases

The principle of the Atkins diet is based on four stages, which are:

Stimulation phase: The person concerned is stimulated to eat carbohydrates daily in an amount not exceeding 20 grams and his choice of vegetables and fruits depends on the low-starchy types, to consider starches as one of the types of carbohydrates and their derivatives, such as; Leafy vegetables, in addition to that, the person concerned is advised to focus on eating foods rich in proteins, and those rich in fats.

Balance phase: In this phase, some sources of simple carbohydrate content are added, such as Foods rich in fiber and those rich in nutrients, and from their sources; Nuts, low-carb vegetables, and small amounts of fruits, and it is worth clarifying that this addition is carried out in stages and not all at once, adding approximately 25 grams of carbohydrates during the first week of this stage, while adding approximately 30 grams of carbohydrates per week. The second of this stage, and this continues over the subsequent weeks until the person stops losing weight and loses it.

Pre-stabilization phase: In this phase, the intake of carbohydrates is increased by 10 grams per week until you start to lose weight slowly.

Stabilization phase: The person begins to add more carbohydrates to the diet, but in a way that ensures that he does not gain weight or suffer from obesity again.

Atkins Diet Foods To Eat

Atkins diet foods or foods can be classified as follows:

Recommended foods: It is important to focus your food around the following foods:

  • Meat: eg; Beef and lamb.
  • Fatty fish and seafood: such as; Sardines, salmon.
  • Eggs: especially rich in omega-3 fatty acids.
  • Low-carb vegetables: such as; Spinach and broccoli.
  • Dairy products rich in fats such as; Butter, cheese, and full-fat milk.
  • Nuts: such as; Almonds, walnuts, and sunflower seeds.
  • Healthy fats: like; avocado oil, and coconut oil.

Foods to avoid: The following foods should be avoided according to the Atkins diet:

  • Sugars of all kinds, including; Cake, ice cream, soft drinks, and juices.
  • Grains: eg; Barley, rye, rice, and wheat.
  • Vegetable oils: such as; Corn oil, cottonseed oil, canola oil, and soybean oil.
  • Saturated fats: These are commonly found in processed foods that have the word hydrogen written on them.
  • Low-fat foods: because they are mostly rich in sugars.
  • Carbohydrate-rich fruits: such as; Bananas, apples, oranges, pears, and grapes, but these fruits are prohibited in the first stage only.
  • Carbohydrates: such as; Regular potatoes, sweet potatoes, and are prohibited only in the first stage.
  • Legumes: such as; Lentils, beans, fever, and also prohibited in the first stage only.

Allowed drinks: It is allowed to drink a range of drinks in case of adherence to the Atkins diet, including the following:

  • Water: It is the first drink in all cases.
  • Coffee: It is rich in antioxidants, and the ability to improve a person's general health.
  • Green tea: as a healthy drink.

Benefits of the Atkins Diet

One of the studies conducted on people who followed the Atkins diet showed a significant improvement in triglyceride levels, which improves heart health, and reduces the chance of suffering from heart disease, in addition to the diet causing a noticeable weight loss that was found when following this diet;

It was found that the Atkins diet causes a weight loss of 6.8 kg during the first two weeks of the first stage, in addition to the continuation of the rate of weight loss in the subsequent two stages, and as it is known that losing weight helps to reduce the incidence of many diseases and other health problems, including; Diabetes, Metabolic Syndrome, Hypertension, etc.

Atkins diet side effects

Excessive limitation of carbohydrate intake, during the early stages of the Atkins diet, causes a number of side effects, such as; Dizziness, headache, feeling weak and tired, in addition to suffering from constipation, in addition to that in some cases, it may cause a decrease in the amount of nutrients that the individual gets, including, the lack of the amount of fiber he needs, which increases the chance of the patient experiencing bouts of diarrhea, Or constipation or even nausea, and it is worth clarifying that limiting the amount of carbohydrates ingested causes a state of ketosis in which the body relies on fats as a source of energy instead of glucose, which may lead to the accumulation of ketone bodies in the body, which may cause headaches, nausea, and unpleasant odor For the same patient, and finally, it is worth taking into consideration that the Atkins diet is not suitable for all individuals, and therefore it is necessary to ask the specialist doctor about the possibility of following this diet before undertaking it if the person is taking certain medications, Such as; Insulin, oral diabetes medications, or diuretics.