The newest version of the Atkins diet is one of the most common low-carbohydrate diets at the moment. It is made up of a diet composed mainly of proteins and lipids. The objective is to encourage the body to utilize other energy production methods to drop weight quickly. Even if it’s used in the treatment of certain pathologies, its use remains very controversial in the slimming area.
Atkins diet fresh variant: understand everything in two minutes
It was in the 1970s which Dr. Atkins published his book Dr. Atkins Diet Revolution where he explained the vital phases of his weight loss diet. It indicates that carbohydrates are responsible for weight gain and that by restricting them ardently, we can get beneficial effects on weight loss in addition to on the prevention of certain diseases. In 2010, three physicians, global experts in low-carbohydrate diets, printed The New Atkins Diet for a New You, which delivers a totally new way of living the principles of the Atkins method, both easier to follow and more powerful than the models presented in previously published books.
How can the new Atkins diet work?
The Atkins diet is composed of 4 phases where you lower your carbohydrate intake. It intends to activate weight loss, reduce cardiovascular disease, lower blood pressure and protect against type 2 diabetes.
- First phase: in this phase, which lasts at least two weeks, the assimilable carbohydrates are restricted to 20 g daily, which is equal to about an apple or a piece of bread daily.
- Phase 2: To continue to shed weight, but at a lesser rate, carbohydrate-containing foods like fruit (berries), cereal products, dairy products and beans are slowly reintroduced. The amount of added carbohydrates shouldn’t exceed 5 grams daily (in addition to the 20 gram of carbs in the 1st phase). By way of instance, 5 g of carbs is equal to one-third of a piece of bread.
- Third stage: the objective of this stage is to continue to slow down weight loss whilst embracing long-term sustainable eating habits. Each week, it’s permitted to add 10 g of carbs every day. If weight loss ceases too suddenly, the complete number of carbohydrates daily ought to be lowered from 5 g to 10 g. When the individual approaches the goal weight, they must test how much carbohydrate they can eat without gaining weight (Atkins carbohydrate equilibrium threshold). When the desired weight is stable for four weeks, it’s time to proceed to the previous phase.
- Fourth stage: this is the best way to eat, according to Atkins. Folks consume an amount of carbs that is dependent upon their metabolism and physical activity, ranging from 45 grams to 100 g. by way of instance, 100 grams of carbohydrate corresponds to approximately two servings of fruit, plus two servings of cereal products and 2 servings of milk or yogurt.
By eliminating carbohydrates in the diet, the body needs to use its fat reserves to produce energy. The small assortment of “authorized” foods and the relatively long duration of each stage often implies a drop in the pleasure of eating and so a reduction in appetite, which contributes to weight loss.
When the desired weight is stable for 4 consecutive weeks, it’s still necessary to keep maintaining the Atkins fourth period diet. To avoid gaining weight, the diet must be continued without time limitation.
From the Atkins diet, we differentiate between foods that are permitted at will and those that should be consumed in moderation:
Atkins diet: list of approved foods
In the Atkins diet, we distinguish between foods that are allowed at will and those that should be eaten in moderation:
|All-you-can-eat food||With moderation|
As in most diets, in the Atkins diet some foods are not allowed:
- Sweet products
- Starchy people
- Breakfast cereals
- Bread and derivatives
- Fresh and soft cheese
- Soft drinks
- Frozen desserts
- Fruit and vegetable juices
- Red meat
- Deli meats
- Light” foods
Typical day and menus to follow the new Atkins diet
The positive points of the Atkins diet
- Allows to become aware and reduce sugar in meals
- Adequate protein consumption
- Good source of fats
- Rapid weight loss
- The negative points of the Atkins diet fresh variant
- Dangerous if diabetes
- Fibre and micronutrient intake much too low
- High consumption of meat and animal fats harmful to the kidneys and heart
- Regular weight gain
- Difficult to follow and preserve
- Not compatible with a satisfying social life
- Doesn’t Let You develop good eating habits
Are there any dangers?
Under no circumstances should the Atkins diet to be followed in people with diabetes, cardiovascular or kidney disease. Not having fibre, micro-nutrients and carbs makes this diet comparatively dangerous for long-term health. The key risks are: kidney fatigue, deterioration of the cardiovascular system, vitamin deficiencies, transit ailments, extreme fatigue, etc..
Is it a diet for you?
This diet isn’t recommended, except in some instances where medical recommendations are made to get a carbohydrate-free diet (e.g. epilepsy, certain cancers, etc.).
Yes, physical activity is quite possible throughout the Atkins diet. It can help to encourage weight loss and prevent the melting of muscle tissue frequently favoured by rapid weight loss.
How do I not gain weight?
The Atkins diet is very restrictive, it seems hard not to regain weight once the diet is stopped or in the slightest deviation. This is the reason why, once the desired weight has stabilized, it’s suggested to maintain an Atkins diet for life.
Our view on the new Atkins diet
In my view, this very restrictive diet isn’t acceptable for long-term weight loss or for establishing good eating habits. It may result in a deterioration in health status as a result of excessive animal fats and proteins, which could result in cardiovascular disease and premature kidney wear. Additionally it is important to supplement with vitamins (such as B1, B9, iron, magnesium and calcium) so that you’re not deficient when following this diet. Indeed, the lack of cereals and fruits and vegetables makes this diet quite restricted in essential nutrients for the body.
Also read: Dukan diet