Purebun.com – The Atkins diet is one type of diet that is believed to be able to lose weight. This diet is done by controlling the intake of certain substances that can cause weight gain.
The Atkins diet was introduced by a cardiologist named Robert Atkins in 1972. This diet seeks to control carbohydrate intake, and consume more lean protein, healthy fats, and high-fiber vegetables instead.
However, the effectiveness of the Atkins diet for losing and maintaining weight is still not supported by strong research results.
Benefits of the Atkins Diet
To obtain energy, the body burns fat and carbohydrates. The Atkins diet assumes that reducing carbohydrates will make the fat burning process more effective. Because, the body will then prioritize fat burning as an energy source. This is what can promote weight loss.
In addition to losing weight, the Atkins diet is also thought to improve cholesterol and blood sugar levels. A study shows, the Atkins diet can improve triglyceride levels in the blood although it is not known how long this effect will last.
This diet is also considered to help prevent diabetes, high blood pressure, metabolic syndrome, and heart and blood vessel disease. However, the various benefits of the Atkins diet still require further evidence and research.
Atkins Diet Risks
In addition to the benefits that can be obtained, there are several risks of the Atkins diet that you need to pay attention to, including:
1. Decreased carbohydrate intake
Decreased intake of carbohydrates in the body can cause dizziness, headache, fatigue, weakness, nausea, diarrhea, or difficulty defecating.
There is also a risk that is classified as dangerous during the initial phase of the Atkins diet due to a lack of sugar or carbohydrate intake for energy, namely ketosis. Ketosis is the body’s way of digesting stored fat and producing ketones as waste.
Some of the symptoms complained of due to ketones that accumulate in the body are nausea, headaches, bad breath, and psychological changes.
Ketosis that occurs in the long term can trigger a more serious condition, namely ketoacidosis. This condition occurs when ketones build up in the blood and become toxic.
Ketoacidosis can lead to coma and death. The risk of ketoacidosis will increase in people who have diabetes and have an excessive diet.
Atkins Diet Phase
There are 4 phases that must be followed when someone is on the Atkins diet, namely:
1. First phase
Limit the consumption of carbohydrates to only 20 grams per day for two weeks. It is recommended to eat foods that are high in fat and high in protein, as well as low-carb vegetables such as green vegetables. In this phase usually weight begins to decrease.
2. Second phase
Start adding some healthy carbohydrates, especially those from vegetables, fruits, nuts, potatoes, whole grains, and brown rice. This phase should be continued until the remaining 4.5 kg of the desired body weight.
3. Third phase
May add 10 grams of carbohydrates from vegetables that contain starch (starch), fruits, and whole grains. Done up to a month after the desired weight is achieved.
4. Fourth phase
After the desired weight is achieved, do this phase for a lifetime. In this phase you can eat as many healthy carbohydrates as your body can tolerate without gaining weight.
Although there is an assumption that the Atkins diet is beneficial, it does not mean that this diet can be applied to everyone.
Those of you who use insulin or diabetes drugs and diuretic drugs, are advised to be more careful in doing the Atkins diet. Meanwhile, people with kidney disease, pregnant women, and breastfeeding mothers are not recommended to undergo the Atkins diet.
Always consult a dietitian before you start the Atkins diet, or any diet for weight loss.