Atkins Diet Tips, It Is Beneficial But Also Has Some Risks

Are you running a diet program and dreaming of an ideal body? various types of diets with the promise of being able to lose weight quickly, should not be immediately followed. You are advised to consider the possible benefits and risks first, including the Atkins diet.

The Atkins diet was introduced by a cardiologist named Robert Atkins in 1972. This diet seeks to control carbohydrate intake, and consume more protein and fat instead. However, the effectiveness of the Atkins diet to reduce and maintain weight gain is not supported by strong research results.

Benefits of the Atkins Diet

To get energy, the body burns fat and carbohydrates. The Atkins diet considers reducing carbohydrates will make the fat burning process more effective. Because, the body will then prioritize burning fat as an energy source. This can encourage weight loss.

As for weight loss efforts, the Atkins diet also has the opportunity to maintain cholesterol levels and blood sugar. 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 reduce the risk of diabetes, high blood pressure, metabolic syndrome, and heart disease.

Atkins Diet Risk

However, in addition to the benefits, there is also the risk of the Atkins diet that needs your attention, such as dizziness, headache, fatigue, weakness, nausea, diarrhea, or difficulty defecating. This happens due to a decrease in carbohydrate intake.

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 way the body digests fat stores and produces ketones as waste substances. Some of the symptoms that are complained because of ketone substances that accumulate in the body namely nausea, headache, bad breath, and psychological changes.

Long-term ketosis can trigger a more serious condition, namely ketoacidosis. This condition occurs when ketones accumulate in the blood and become toxic. Ketoacidosis can cause coma until death. The risk of ketoacidosis will increase in people who have diabetes and undergo an excessive diet.

Atkins Diet Phase

There are 4 phases that must be followed when someone implements the Atkins diet, namely:

First phase

Limiting consumption of carbohydrates which only 20 grams per day for two weeks. It is recommended to eat foods that are high in fat and high in protein, and low-carbohydrate vegetables such as green vegetables. In this phase, body weight usually begins to decrease.

Second phase

Start adding a little healthy carbohydrate, especially those from vegetables, fruits, nuts, potatoes, whole grains, and brown rice. This phase must be carried out until the remaining 4.5 kg of the desired body weight.

Third phase

You can add 10 grams of carbohydrates from vegetables containing starch (starch), fruits, and whole grains. It is done for a month after the desired weight is reached.

Fourth phase

After the desired weight is achieved, do this phase for a lifetime. In this phase, you can consume as much healthy carbohydrates as the body can tolerate without gaining weight.

diet food

Although there is an assumption that the Atkins diet is beneficial, it does not mean that it can be applied to everyone. You who use insulin or diabetes drugs and diuretic drugs are advised to be more careful in carrying out the Atkins diet. 

Meanwhile, patients with kidney disease, pregnant women, and nursing mothers are not recommended to run the Atkins diet.

Always consult with a nutritionist before you go on the Atkins diet, or ask any diet expert to share how to lose weight with Atkins diet safely.

Share :