Various diets with the guarantee of being able to lose weight in a super-fast way should be consulted properly and best, not be followed immediately. It is advisable to first consider possible benefits and risks. This is including the Atkins diet.
The Atkins diet was introduced by a cardiologist named Robert Atkins in 1972. It works to control carb intake and consumes more protein and fat instead. However, the effectiveness of the Atkins diet to lose and maintain weight is still not supported by strong research.
For energy, the body burns fat and carbohydrates. The Atkins diet assumes that reducing carbohydrates will make the fat burning process more effective. Because the body will then prioritize fat burning as a source of energy. This can lead to weight loss.
As with weight loss efforts, the Atkins diet also has the potential to improve cholesterol and blood sugar levels. A study shows that the Atkins diet can improve blood triglyceride levels, although it is unknown how long this effect will last.
This diet is also thought to help reduce the risk of diabetes, high blood pressure, metabolic syndrome, and heart disease.
The risk of practicing Atkins diet
However, in addition to its benefits, there are other risk factors for the Atkins diet to consider, such as dizziness, headache, fatigue, drowsiness, nausea, diarrhea, or difficulty breathing. This is due to a decrease in carbohydrate intake.
There was also a risk that was dangerous during the early phases of the Atkins diet, due to the lack of sugar or carbohydrate intake for energy, which is ketosis.
Ketosis is a way for the body to digest fat and produce ketones as a residual substance. Some of the symptoms complained of ketone substances that accumulate in the body include nausea, headache, bad mouth, and psychological changes.
Long-term ketosis can trigger a more serious condition, called ketoacidosis. This condition occurs when ketones accumulate in the blood and become toxic. Ketochidosis can cause coma to death. The risk of ketoacidosis is increasing in people with diabetes and overweight.
There are 4 phases to follow when implementing the Atkins diet:
- Phase one
Limit carbohydrate consumption to just 20 grams per day for two weeks. It is recommended to eat foods that are high in fat and high in protein, as well as low in carbohydrates such as vegetables. During this phase usually, the weight begins to decline.
- Phase two
Start adding some healthy carbs, especially those from vegetables, fruits, nuts, potatoes, whole wheat, and brown rice. This phase should be carried out for up to 4.5 kg of the desired weight.
- Phase three
Can add 10 grams of carbohydrates from vegetables containing flour (starch), fruits, and whole wheat. Performs up to a month after the desired weight gain.
- The fourth phase
Once your desired weight is reached, do this phase for a lifetime. In this phase, you can consume as many healthy carbohydrates as your body can tolerate without losing weight.
Although there is a belief that the Atkins diet is beneficial, it does not mean that it can be applied to everyone. Those using insulin or diabetes and diuretic medications are advised to be more cautious in taking the Atkins diet. Meanwhile, patients with kidney disease, pregnant women, and breastfeeding mothers are not recommended for the Atkins diet.
Always consult your nutritionist before you take on the Atkins diet, or any diet to lose weight.
18th June 16:49