Various types of diets claimed to be able to lose weight quickly, should not be followed immediately. It is recommended to pay close attention to possible benefits and risks, including the Atkins diet. The Atkins diet reflects the current diet that consumes a lot of carbohydrates which triggers various diseases. This diet then attempts to control carbohydrate intake, but consumes more protein and fat instead.
The Atkins diet was introduced by Robert Atkins taken from a study. But the effectiveness of the Atkins diet to reduce and maintain weight still has not received strong research support.
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 fat burning as an energy source, including fat reserves. This can encourage weight loss.
Atkins Diet Phases
What is unique at the beginning of the emergence of the Atkins Diet is to allow dieters to consume large amounts of fat. For example, fat from burgers, eggs, cheese and others. It is allowed as long as carbohydrates are limited. However, it will no longer be allowed. After that, it is recommended to consume low-fat protein and various types of fruits and vegetables.
There are 4 phases that must be followed when someone carries out the Atkins Diet:
- Atkins Diet – Phase 1. Limit carbohydrate consumption to only 20 grams per day. In this phase there is usually a drastic weight loss.
- Atkins Diet – Phase 2. Start adding a little carbohydrate, especially those from berries, vegetables, nuts and seeds. This phase must continue until the remaining 4.5 kg of the desired weight.
- Atkins Diet – Phase 3. Allow the addition of 10 grams of carbohydrates per week from starchy and whole wheat vegetables. If you don’t lose weight, reduce carbohydrate intake again.
- Atkins Diet – Phase 4. It is recommended to be carried out for life, with a target of carbohydrate intake of 45-100 grams per day.
Benefits of Atkins Diet
One of the benefits of the Atkins diet is that it is effective at losing weight for the short term because of the low intake of carbohydrates. This diet is also considered to help reduce the risk of diabetes, high blood pressure, metabolic syndrome, and heart disease.
As with weight loss efforts, the Atkins diet also has the opportunity to improve cholesterol and blood sugar levels. A study shows, the Atkins diet can improve triglyceride levels in the blood, although this effect is unknown for how long.
Side Effects of the Atkins Diet
However, in addition to the benefits, there are also side effects of the Atkins diet that need to be considered due to a decrease in carbohydrate intake. Such as dizziness, headaches, fatigue, weakness, nausea, diarrhea, or constipation.
There is also a risk that is classified as dangerous when the initial phase of the Atkins diet is called ketosis because of the lack of sugar for energy. The body will digest stored fat and produce ketones as waste material.
Some of the symptoms complained about because of the excess ketones in the body are nausea, headaches, bad breath, and mental fatigue. Long-term ketosis can lead to more serious conditions such as seizure disorders, namely intractable epilepsy (epilepsy that cannot be controlled by drugs) and some types of diabetes.
Although there is an assumption that the Atkins diet is useful, it does not mean it can be applied to everyone. For those of you who use insulin or diabetes drugs and diuretic drugs, it is advisable to be more careful in carrying out the Atkins diet. Meanwhile, for patients with kidney disease, pregnant and lactating women are not recommended to undergo the Atkins diet. Always consult a doctor or nutritionist before you try to apply the Atkins diet to lose weight.