ABOUT THE ATKINS DIET

(Levy, 2019)

THE PHASES:

- Phase one: introduction

* net carbs intake of 20 grams (35-55% lower than the Recommended Daily Intake!)

* mostly vegetables

* very strict diet for 2 weeks

- Phase two: ongoing weight loss

* 12 to 15 grams of vegetables

* introduce ‘good’ carbs like seeds

* continues until 10kg from goal weight

- Phase three: pre-maintenance

         * introduce whole grains and starch

* introduce another 10 grams of                       carbohydrates

* desired weight achieved

- Phase four: maintenance

            * 75-120g of carbohydrates

Mayo Clinic. (n.d.)

                         BENEFITS AND DRAWBACKS:

Benefits include a decreased risk of high blood sugar, pressure and cholesterol, type 2 diabetes, obesity, metabolic syndrome and heart disease (Mayo Clinic, n.d.). Increasing healthy fat is beneficial too (Atkins, n.d. -b).

During the diet, the body enters a metabolic state, ketosis, when fat is broken down for fuel releasing the acid ketone (Mayo Clinic, n.d.; Wong, 2018). It is not all bad! Ketosis reduces cravings, improves sleep quality and increases energy, however, osteoporosis, kidney stones, and damage to liver and kidneys are harmful side effects (Atkins, n.d.-c; Agadoni, n.d.).               

(Levy, 2019)

Health issues with the diet:

- headaches

- weakness

- fatigue

- dizziness

- bad breath

- colorectal cancer risks

- concentration problems and mental fatigue

- constipation and diarrhoea due to low fibre intake 

(Agadoni, n.d.; Mayo Clinic, n.d.)

In the long run, researchers found the diet is ineffective for long-term weight loss because of water loss and depletion energy stores can cause the decrease in weight- something that may be regain with the reintroduction of carbohydrates (Fisher, 2018; Finley, n.d.).