Currently there are hundreds of diets and methods to lose weight, and today it is time to learn everything about the Atkins diet, a peculiar way of losing weight, but one that can put our health at risk, especially if we already have a delicate base or are prone to high cholesterol, for example. We are going to know the good and the bad of this diet to lose weight
Losing weight for health reasons or to improve our image is always good, but beware of miracle diets that promise results in a few weeks. We can suffer health problems such as lack of nutrients that will result in anemia, or, in the case of the Atkins diet, we can suffer complications in liver, kidneys, or coronary diseases.
The best thing is always to have a varied, balanced diet and where vegetables, fruits, seeds and legumes prevail, instead of meat. Even so, we are going to know everything about the Atkins diet, to see if it can be adapted or not to each person.
What is
The Atkins diet is a weight-loss method very similar to the keto diet ; that is, a diet very high in protein and fat and very low in carbohydrates. This forces the body to use stored fat for energy instead of the carbohydrates consumed in food. This diet originated in the 70s and remains a favorite in Hollywood for rapid weight loss.
The diet is divided into 4 phases and, according to those who devised the plan, this diet can be maintained over time or until the goal is achieved. Diets must be temporary to avoid the rebound effect, but it is also that spending a long time without consuming carbohydrates can have serious consequences, and worse are the consequences of consuming so much protein and fat.
This diet should be associated with a table of exercises to burn those calories, although if we combine both, the weight loss results would be pronounced and the body could feel weakened due to lack of essential nutrients.
So far, and in theory, there is nothing wrong with this diet, the bad comes when the diet is based on foods high in fat, protein and low in vegetables, legumes, cereals, seeds, which are important hydrates. At the end of the text we will focus better on the drawbacks.
Allowed foods
The Atkins diet is divided into 4 phases and has a multitude of prohibited foods. For example, fruits, especially those rich in hydrates, you cannot eat cereals, legumes or starchy foods, neither vegetable oils except olive oil, nor sweets and sugary foods (including sugary drinks).
- The first phase It is the initiation, and the professional will indicate a series of foods that we have to eat yes or yes and they are rich in fats and proteins. In this phase you begin with the restriction of hydrates below 20 grams per day. This phase must be fulfilled for a minimum of 2 weeks.
- In phase 2 new foods are added to the diet gradually and 5 grams of carbohydrates are subtracted. Here we must stay at least 2 weeks, too.
- In phase 3 We are almost entering maintenance and here hydrates are being added according to the progress we are having. By now we should have reached our weight loss goal.
- Phase 4, it is the last one, and here the maintenance begins. The amount of carbohydrates that helps us maintain our ideal weight is added. We can continue in this phase for the rest of our lives.
Among the allowed foods are all types of meat; fish and shellfish; as well as processed meats, that is, sausages, sausages, chorizos, black pudding, etc.; eggs and some dairy products (fat cheeses, whole milk, cream and whole yogurt); Butter; olive oil, coconut and other vegetable oils that are high in fat; sauces of all kinds (low in carbohydrates) and mayonnaise; aromatic herbs and spices; vinegar, except for balsamic and flavored vinegars due to their high sugar content.
Yes we can eat vegetables, but very sporadically and in very small quantities. Among the suitable vegetables are: broccoli, cauliflower, asparagus, arugula, lettuce, spinach, tomatoes, olives, avocados, etc.
It is healthy?
In theory it should be, otherwise the authorities would have prohibited it, the only thing that is not healthy is doing it if our body starts to react badly or we are not in a position to face that fat shot. In the next section we will see the drawbacks.
The most advisable thing, instead of reversing our metabolism and putting the body into a state of ketosis , is to create good lifestyle habits, such as having a healthy, varied and balanced diet rich in vegetables, fruits, seeds, legumes, cereals, etc., apart from, of course, doing sports, not smoking or drinking alcohol, reducing the consumption of red meat, etc.
We do not recommend following the Atkins diet, unless we are free of problems such as hypertension, cholesterol or high triglycerides, we have a sports routine, we have spoken with a nutritionist and we have tried other healthy options without success. Lack of motivation is usually the main reason why many end up on this type of diet. Well, let's see the negative side.
Drawbacks
Benefits: lose weight in a month. Disadvantages: dizziness, fatigue, malnutrition, constipation, high cholesterol...
We see that the bad outweighs the good, and it is that this highly recommended diet is not, much less for children under 16 years of age, pregnant women, hypertensives, heart patients and a long etcetera. This is because a very important food group such as fruits, vegetables and legumes or cereals is almost 100% suppressed. From there, important vitamins such as A, group B, C, D, E or K are obtained, as well as key minerals such as sodium, potassium, iron, magnesium, manganese, zinc, phosphorus and copper.
It is true that seafood and meat contain these vitamins and minerals, but basing our diet on such a limited variety and high-fat diet can lead to high cholesterol, cardiovascular problems , strokes, increased cancer, loss of muscle mass, weakness, fatigue, constipation, fluid retention, nutritional deficiencies, etc.