The Atkins Diet and the Raw Diet, when used as weight-loss diets, both work on the principle that filling up on foods that are difficult for the digestive system to break down prevents large fluctuations in blood sugar. When your blood sugar levels remain stable, you are less likely to get hungry and overeat. This can result in weight loss. In terms of weight loss, the Atkins Diet and the Raw Diet are equally effective.
The Atkins Diet
The Atkins Diet, popularized by Robert Atkins, M.D., restricts your carbohydrate intake to 20 g a day in the initial phases. Foods high in carbohydrates include sugar, bread, fruits, vegetables and some legumes. The diet does not require you to count calories or restrict your portion sizes. Since fat and protein cause only small fluctuations in blood sugar, the diet keeps your blood sugar stable. So, you are less likely to experience hunger pangs.
Health Benefits and Risks
One major benefit of the Atkins Diet, besides its effectiveness as a weight-loss diet, is that it stabilizes blood sugar. A constantly fluctuating blood sugar can lead to obesity, insulin resistance and type 2 diabetes. According to the American Heart Association, because the diet may be high in animal fats, the diet may lead to cardiovascular disease if continued for a long time. To counteract this risk, eat mostly good fats -- the ones found in sardines, tuna, salmon and healthy oils. A further risk of the diet is that it limits fruits and vegetables. This can give rise to vitamin and mineral deficiencies, and the lack of fiber in a low-carb diet may be a cause of colon cancer.
The Raw Diet
The Raw Diet prohibits cooked foods. It allows food preparation and food heating, as long as the temperature stays below 115 degrees Fahrenheit. The idea behind the diet is that at temperatures higher than 115 degrees Fahrenheit, enzymes and other important nutrients in the food break down. Food is prepared using blenders, dehydrators, low heat and sun light. Blenders are used to make cold soups, dips, spreads and smoothies. Dehydrators blow air through food to dry it out. This method can be used to make crackers and cookies. Legumes, such as beans and chickpeas, are soaked and sprouted. This increases their digestibility and prevents enzyme inhibitors that some legumes contain. There are several varieties of the Raw Diet. Some versions allow only vegan foods. Others add raw dairy, fish and meat.
Health Benefits and Risks
One major benefit of a Raw Diet is the large intake of vegetables, fruits and legumes. This can have positive effects on the cardiovascular system and may prevent cancers. Raw diets do not have any significant health risks, although raw meat could contain parasites and harmful bacteria. Raw vegan diets can lead to protein, vitamin D and calcium deficiencies. Eating large amounts of sprouted legumes can help provide enough protein. Spinach and other green leafy vegetables are good sources of calcium, and sunlight exposure triggers vitamin D synthesis in the skin.
Member Comments