We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. They typically promise rapid weight loss and other health benefits, yet often have no scientific evidence supporting their use. In addition, they are often nutritionally unbalanced and ineffective over the long term. Created by cardiologist Robert Atkins in the early s, the Atkins diet claims to produce rapid weight loss without hunger. It consists of four stages, including an initial two-week Induction Phase that restricts carbs to 20 grams per day, while allowing unlimited amounts of protein and fat. During this phase, your body begins converting fat into compounds called ketones and switches to using these as its main source of energy.
One of the most popular question patients ask us in our clinical practice is, “What do you think about the Atkins Diet? First, clear definitions are important when asking and answering this question. Other choices include Protein Power, Sugarbusters, The Zone, and the many variations of these specific plans that people adapt for themselves in the process of making a diet work for them. Refined carbohydrates such as white bread, white rice, white pasta, most crackers, tonic, sweets, jams and jellies give you a sugar jolt. By reducing these types of carbohydrates, the blood sugar and insulin levels can be better controlled. In addition, there are other potential health benefits, such as weight loss and reduced blood-triglyceride levels. The down side to the carb-free or very-low-carb diets is that in eliminating all or most carbohydrates, you do so at the expense of some healthier carbs that are found in fruits, vegetables and whole grains such as brown rice, stoned ground whole grain bread, whole wheat pasta and the like. One helpful way to evaluate carbohydrates is the glycemic index GI, a measure of how quickly blood sugar rises when you eat particular foods. Low GI foods have a small impact on blood sugar and include most whole grains and vegetables, along with many fruits. The fast, high jolt in blood sugar from high GI foods causes higher insulin levels.
Legumes are both high in fiber and protein. In a recent survey, 94 percent of dietitians said fear-based messaging around pesticides on produce can be a barrier to eating enough fruits and Cardiologist Dr. The rationale for this very high protein intake is that it will lead to rapid weight loss as a result of boosting metabolism and significantly decreasing appetite. Though army doctor Sagen Ishizuka initially founded the principles of the diet, health guru Michio Kushi is credited for bringing the macrobiotic diet to the US, according to the New York Times. Although the program has been around since , it didn’t become widely popular until the release of “The Whole30” in Phases three and four of Atkins are all about learning to maintain your goal weight once you’ve reached it. Other choices include Protein Power, Sugarbusters, The Zone, and the many variations of these specific plans that people adapt for themselves in the process of making a diet work for them. Accessed May 2, We include products we think are useful for our readers. Phase three consolidation is all about transitioning from a strict food list to a more liberal diet.