The Atkins Diet was developed by Dr. Robert Atkins in the early 1970s and has been used over the decades to help with weight-loss efforts. The diet focuses on a low-carbohydrate intake, especially sugars, in favor of high-protein and high-fat foods. Atkins believed carbs contributed to increased hunger and weight gain in individuals, whereas protein and fat satiated the appetite, improved energy and even improved high blood pressure and cholesterol levels. Although weight loss is typical with this diet plan, its strict regimen and food restrictions make it difficult to follow long-term and might lead to serious health concerns. A Modified Atkins Diet plan has since been issued to address such concerns. Consult with a physician prior to initiating a Modified Atkins Diet.
Original Atkins Diet
The original Atkins Diet as outlined in Atkins' book "Dr. Atkins' Diet Revolution" details a diet that is extremely low in carbs, including healthier carbs such as produce and whole grains. The diet focuses on regulating insulin production to balance blood sugar levels. Carbs increase insulin in the blood, which causes blood sugar levels to rise and fall, increasing hunger cravings that lead to over-eating and excess weight. A low carb intake decreases excess insulin production, thereby reducing fat storage and food cravings. The diet promotes foods that are high in protein and and condemns carbs. However, according to diet-i.com, the American Heart Association warns that a high-protein and fat diet increases the risks of bad cholesterol.
Healthy Fats
A healthier approach to the Atkins Diet includes a Modified Diet plan that increases intake of healthier carbs and decreases foods high in saturated fats, which are unhealthy fats that increase the buildup of plaque in the arteries, boosting the risk of heart disease and stroke. Dr. Jim Mann, a hormone specialist with the University of Otago in New Zealand, suggests that a diet that includes healthier monounsaturated and polyunsaturated fats is preferred over unhealthier, greasy foods such as sausages and fried foods. Healthy fats, including monounsaturated and omega-3 fatty acid's, aid in normal body functions and the absorption of vitamins. Food sources such as olive and canola oils, nuts, seeds and fatty fish are permitted on a Modified Atkins diet in moderation.
Complex Carbohydrates
A Modified Menu for the Atkins Diet includes more carbs vs. the original diet plan. The original Atkins Diet restricted carbs in all forms, limiting dieters to only a few cups of salad per day and eliminating fruit during the initial dietary phases. However, carbs are an essential nutrient that serves as the main source of fuel for the body and brain to carry out normal functions. Inadequate carb intake, especially prolonged reduction, leads to fatigue, weakness, dizziness, difficulty concentrating and performing mental tasks, as well as nutritional deficiencies. Complex carbs that include whole grains, fruits and vegetables are permitted on a Modified Atkins Diet plan, as they are a source of essential vitamins and minerals, including the B vitamins for energy metabolism and antioxidants to protect against certain cancers and heart disease.
Menu Plan Foods
A Modified Menu for the Atkins Diet includes more healthy carbs such as vegetables, fruits and whole grains, with decreased fat intake. Foods high in protein are still the emphasis of the diet, but they should be lean sources and low in unhealthy fats. Recommended protein foods include chicken, turkey, lean beef, fish, eggs, nuts and seeds. Simple carbs that are high in sugar should be avoided, including chocolate bars, white breads, flours and pastas that cause insulin levels to spike. Instead, whole grains such as brown rice, quinoa and high-fiber breads are permitted in moderation. Although calories and dietary intakes will vary among individual, healthy meal options include: boiled eggs with a slice of whole-grain peanut butter toast for breakfast; a grilled chicken salad for lunch; and a dinner of veal served with grilled asparagus and 1/2 cup of brown rice.
References
- Dr. Atkins' Diet Revolution; Dr. Robert Atkins; 1981
- Atkins Diet Advisor: What Is A Modified Atkins Diet?
- About Atkins Diet: Atkins Diet Health Benefits
- "New Atkins For A New You: The Ultimate Diet For Shedding Weight and Feeling Great"; Dr, Eric Westman et al.; 2010
- diet-i.com: Atkins Diet -- Health Warning -- Heart Conference
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