What is the Atkins diet?
In 1972, a physician named Dr. Robert C. Atkins, published a
novel based on the Atkins diet – therefore the diet was named after him
(Healthline (2018), noted that ‘the Atkins diet was originally promoted by the
physician Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972,
para. 3)
The Atkins diet consists of four different phases, these
phases are also known as the induction, balancing, fine-tuning and maintenance
(Healthline (2018). These four phases include:
o
Phase #1 - consumption of under 20 grams of carbohydrates
on a daily basis for a fortnight. Consumption of high fat and protein foods are
recommended with a low intake on low carbohydrate vegetables such as green
leafy vegetables, this is when weight loss begins (Healthline, (2018), noted
that “under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein,
with low-carb vegetables like leafy greens. This kick-starts the weight loss”,
para. 10).
o
Phase #2 – this is when the individual is
allowed to gradually begin eating small portions of nuts, fruit and vegetables
that are low in carbohydrates (Healthline, (2018), noted that “slowly add more
nuts, low-carb vegetables and small amounts of fruit back to your diet”, para.
10).
o
Phase #3 – The third phase is when the
individual is getting closer to the weight goal, this is when they are able to
consume more carbohydrates in their diet until weight loss gradually slows down
(Healthline, (2018), noted that “when you’re very close to your goal weight,
add more carbs to your diet until weight loss slows down”, para. 10).
o
Phase #4 – this phase is about maintenance. This
is when the individual can consume as many carbohydrates as their body can
consume without putting the weight back on.
Australian Dietary
Guideline & The Atkins Diet…
The Atkins diet heavily relies on the consumption of foods
high in fat and protein and very little carbohydrates involved. This fad diet
aims for about 70% of fat intake daily, the other macronutrients such as
proteins is 25% of their daily intake and only 5% of ‘good’ carbohydrates on a
daily basis (Linda O’Byrne, (2017), states “you should try to aim for your
daily macros to amount to 70% fat, 25% protein, and 5% good carbs”, para. 5).
This measurement contradicts the AMDR when it comes to all
of these macronutrients. The Acceptable Macronutrient Distribution Range (AMDR)
is 15 – 25% protein, 20 – 35% fat, and 45 – 65% carbohydrates. This clearly
states that the Atkins diet is inconsistent with the recommended macronutrient
daily intake. Guideline 2 clearly states ‘Enjoy a wide variety of nutritious
foods from these five food groups every day’ including plenty of vegetables of
different colours, fruit, grains, dairy, meat, poultry and fish.
The Atkins diet is inconsistent when it comes to meeting the
second dietary guideline (National Health and Medical Research Council (2013),
Australian Dietary Guidelines).
The third dietary guideline states ‘limit intake of food
high in saturated fat, added salt, added sugars and alcohol’.
The Atkins diet strongly supports excessive consumption of
fat, which goes against the third Australian dietary guideline (National Health
and Medical Research Council (2013), Australian Dietary Guidelines).
Recommendations for The Atkins diet…
Since the Atkins diet strongly consists of fat intake,
followed by protein and small amounts of carbohydrate intake, this diet is not appropriate
for growing children since they are not receiving the required nutrients that
are essential for growth.
The chances of not following through with the diet are likely
once cravings kick in. This is due to strict rules when following the Atkins diet
(Ninja Kitchen, 2017, stated “a lot of people fall off the Atkins wagon because
they end up craving sugar, fruit and bread”, para. 12.)
Many people are trying out this fad diet in the hopes to
lose weight but don’t realise that once they get off the diet they will put the
weight back on, usually at a much higher weight compared to when they first
started.
The weight gain after an individual has come off the Atkins
diet will be a return of carbohydrate, fat, protein, minerals and vitamins that
they were lacking when they’re body was in ketosis – which explains the fast
weight loss at the beginning of the fad diet (“They need to appreciate the
difference between loss of fat and loss of weight”, Understanding Nutrition,
2017, p. 242).
Once someone’s body has gone into ketosis, there will be a
significant loss of glycogen, protein, body fluid and minerals rather than body
fat – there is a difference between losing weight and losing fat, (“They should
know that much of this weight loss reflects the loss of glycogen and protein
together with large quantities of body fluids and important minerals”,
(Understanding Nutrition, 2017, p. 242)).
Reference list:
Kris Gunnars (2018), The Atkins Diet: Everything You Need to
Know. Retrieved from https://www.healthline.com/nutrition/atkins-diet-101
Eleanor Whitney, Sharon Rady Rolfes, Tim Crowe, David
Cameron-Smith, Adam Walsh, Understanding Nutrition, 2017, retrieved from https://wileyanz.vitalsource.com/#/books/9780170278492/cfi/266!/4/2@100:0.00
Linda O’Byrne, 2017, Atkins and Ketosis: Protein, Carbs, and
Fat Ratios. Retrieved from https://uk.atkins.com/blog/atkins-and-ketosis-protein,-carbs,-and-fat-ratios/
Australian Government, 2013, Australian Dietary Guidelines.
Retrieved from https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines
Ninja Kitchen, 2017, The Pros and Cons of the Atkins Diet.
Retrieved from https://ninjakitchen.eu/uk/pros-cons-atkins-diet/
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