Know the Benefits and Risks of the Atkins Diet

Asbabsehat Before explain what is diet atkins, Diet is a diet that aims to control carbohydrate intake by increasing the consumption of protein and fat. How can eating fatty foods lose weight? In principle, this diet is similar to the ketogenic diet. So, what are the benefits of the Atkins diet method? Can all fatty foods be consumed? Check out the following explanation.
Health benefits of the Atkins diet

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The term diet was first coined in 1972 by a cardiologist named Robert Atkins. This diet encourages its followers to eat foods high in fat and pure protein. Isn’t fatty foods can increase cholesterol and the risk of various diseases? Yes, it is true that saturated fats and trans fats are bad for health. However, not with unsaturated fats.

HDL unsaturated fats, aka good fats, are still needed by the body for optimal functioning. The role of these fats include protecting heart health, controlling blood sugar, and helping control weight.

A study concluded that the Atkins diet can improve and maintain cholesterol and triglyceride levels in the blood. This diet is also considered to help reduce the risk of diabetes, high blood pressure, metabolic syndrome, and heart disease.

Food sources that are recommended to be eaten by followers of this diet are low-fat protein, HDL fat, and high-fiber vegetables. Meanwhile, a low-carbohydrate diet can increase metabolism, so the body can burn more fat. For this reason, the Atkins diet is believed to help reduce weight. Even so, the benefits of the Atkins diet for weight loss are still considered less effective.

Atkins diet risks you need to know

Like other diets, the Atkins diet also has health risks. As a result of reduced carbohydrate intake, some of the side effects that can appear include dizziness, headache, fatigue, weakness, nausea, diarrhea, and difficulty defecating.

Intakes to avoid and what to consume

In fact, the Atkins diet doesn’t have any definite rules about what foods are forbidden or recommended. However, of course there are some foods that you should avoid and consume while undergoing this diet.

Below are foods that you should avoid while on the diet atkins.

  • Sugar : soft drinks , fruit juices, cakes, candies, ice cream, and so on.
  • Whole grains : wheat (wheat), spelled, rye, barley , rice.
  • Vegetable oil: soybean oil, corn oil, canola oil, and some others.
  • Saturated oil : contained in processed foods with the word ” hydrogenated “, on the composition chart.
  • Foods labeled “ low-fat ” : these foods are high in sugar.
  • Vegetables high in carbohydrates : carrots, turnips (only during the induction phase).
  • Fruits high in carbohydrates : bananas, apples, oranges, pears, grapes (only during the induction phase).
  • Starch : potato, sweet potato (only during the induction phase).
  • Legumes : lentils, chickpeas (only during the induction phase).

While the foods that you can consume while undergoing the Atkins diet include the following.

  • Meat : beef, pork, lamb, chicken, bacon , and others.
  • Seafood: salmon, sardines, etc.
  • Eggs : the healthiest eggs are those that contain omega-3.
  • Low-carb vegetables : kale, spinach, broccoli, asparagus.F
  • ull-fat dairy : butter, cheese, cream, full-fat yogurt.
  • Nuts : almonds, macadamia, walnuts, sunflower seeds.
  • Healthy fats : extra virgin olive oil , coconut oil, avocado, and avocado oil.

Another risk that may occur in the early phases of the Atkins diet is a state of ketosis. When you consume only small amounts of sugar and carbohydrates, your body will digest fat for energy. This fat metabolism produces waste products called ketones and can trigger symptoms of nausea, nausea, headaches, bad breath, and psychological changes.

The state of ketosis that lasts a long time is quite dangerous because it can cause a more serious problem, namely ketoacidosis. This condition occurs when ketones build up in the blood and become toxic. The buildup of these toxic substances can lead to coma, even death.

Kelvin Halim, nutritionist for Jovee, added, “High-fat consumption also increases the risk of heart problems and cholesterol. Therefore, you are advised to eat a balanced nutritious diet.”
How to go on the Atkins diet

This diet atkins method has 4 phases that must be followed, which are as follows:

1. Induction phase

In this phase, you are only allowed to consume 20 grams of carbohydrates per day, for 2 weeks. You need to increase the consumption of foods high in healthy fats, rich in protein, and low-carb green vegetables to accelerate weight loss.

2. Phase balancing

In phase 2, start adding a few sources of healthy carbohydrates in the form of vegetables and fruits, beans, potatoes, whole grains, and brown rice. Eat these foods as much as 15-20 grams per serving.

3. Fine-tuning phase

You are allowed to add 10 grams of carbohydrates from starchy vegetables (starch), fruits, and whole grains. This phase must be done up to a month after the weight you want is achieved.

4. Maintenance phase

The Atkins diet method in this 4th phase, you just have to maintain the weight you have achieved. In this phase, you can eat as many healthy carbohydrates as possible. As long as you don’t gain weight and your body can tolerate it.

Food groups to be consumed

Basically, the recommended foods are pure protein foods and some healthy fats. The example is:

  • Meats, such as beef, pork, lamb, and chicken
  • Seafood, such as salmon and sardines
  • Eggs, especially those containing omega 3. You can get omega 3 from Blackmores Odorless Fish
  • Low-carb vegetables, including kale, spinach, broccoli, and asparagus
  • Milk and its processed products, namely butter, cheese, cream, and high-fat yogurt
  • Nuts, such as almonds, macadamia, walnuts, and sunflower seeds
  • Healthy fats, in the form of extra virgin olive oil, coconut oil, avocados and their oils

Food groups to avoid

Meanwhile, some foods that are not recommended for consumption include:

Foods and drinks high in sugar, such as soda, packaged fruit juices, cakes, candy, and ice cream.
Whole grains, namely wheat (wheat), barley, and rice.
Vegetable oils, including soybean oil, corn oil, and canola oil.
Saturated oils are commonly found in processed foods. Usually, on the packaging is written the word “hydrogenated”.
Foods labeled “diet” and “low fat (low fat)”. Generally, these foods are high in sugar.

Especially for the induction phase, you are not allowed to consume:

Vegetables high in carbohydrates, such as carrots and turnips
Fruits high in carbohydrates, such as bananas, apples, oranges, pears, and grapes
Potato and sweet potato
Legumes in the form of lentils and chickpeas

If you want to get the maximum benefit, follow the Atkins diet consistently. Although it is said to have many health benefits, you should weigh the benefits and risks first. If necessary, consult a doctor or nutritionist, especially diabetics, pregnant and lactating women.

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