The Atkins 20 is the original Atkins diet. Sometimes called a ketosis diet plan, this type of eating may help you burn fat. And some studies have given the Atkins diet the edge in short-term weight loss. In a BMJ study , Atkins dieters lost more weight than others in the first month, but weight loss evened out after six months.
And an analysis of five research trials published in the Archives of Internal Medicine gave the edge to low-carb diets over low-fat diets at six months, but results in both groups were comparable after 12 months. A review of articles published in the Journal of the American Medical Association found that weight loss was associated with eating fewer calories and dieting for longer, not with eating low-carb foods.
There are Atkins diet pros and cons. Meat eaters have plenty of options on the Atkins diet, but vegetarians and vegans can make it work, too. With Atkins, eating socially can mean planning ahead. On Atkins, you can eat high-fat foods.
But as soon as you stop limiting carbs, the glycogen stores get replenished and water weight returns. Whenever you eat, your body produces a hormone called peptide YY—it reduces your appetite and makes you feel more satisfied.
That, plus the higher protein and fat intake with Atkins, may combine to keep you feeling full. While going on a low-carb diet may improve blood glucose levels and insulin sensitivity, this is probably due to weight lost on the diet as opposed to Atkins having some unique blood-sugar effect, research has found.
Some research shows following Atkins can increase healthy HDL cholesterol levels. Can following the Atkins diet reduce blood pressure and other risk factors for cardiovascular disease among some people? Despite the diet's decades of existence, long-range studies on the potential health effects of the Atkins diet have not been published.
That said, research does indicate the possibility of shorter-term side effects, ranging from unpleasant to potentially dangerous. For one thing, the Atkins diet remains high in saturated fat, which is linked to cardiovascular disease and other diseases.
The Atkins diet does not address other key aspects of managing weight, such as physical activity and good-quality sleep , Stefanski says. Newer versions of the Atkins diet allow more carbohydrates than the original plan. Still, a more balanced approach may be to take some of the good parts of the Atkins diet—eating more protein and vegetables—add in healthy whole grains, and choose heart-healthy fats to develop a way of eating you can sustain for the long haul.
Whatever you decide, consult a medical professional before making any major changes to your diet, especially if you have or are at risk of a chronic health condition like type 2 diabetes. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible rese.
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Unlimited Workshops Virtual or in-person Workshops. Digital Coach-led events. Nearly 50 years have passed since this low-carb weight-loss plan first hit the scene.
What is the Atkins diet? Atkins diet vs. Atkins diet plans The Atkins diet has three different plans to choose from—Atkins 20, Atkins 40, and Atkins —and each is intended for a different goal. The ongoing weight-loss stage lets you lose weight at a steady pace. Your diet will change slightly as you begin to add 5g extra to your carb intake each week. You can also include nuts and seeds [5]. For instance, in your first week in the ongoing weight-loss stage, you could consume 25g of net carbs, and the following week, you can go up to 30g.
You can keep increasing your daily intake of net carbs till you find a balanced point where you can still shed pounds while feeling energetic and in control. Paying attention to how your body responds to each new carb food you reintroduce into your diet will help you devise a low carb eating plan that is enjoyable yet does not interfere with your goal weight.
Depending on how far off from your goal weight you are, you could skip phase 1 and jump right into phase 2. If you are only 15 pounds away [6] from your desired weight, starting at phase 2 might be right for you. You could still begin the Atkins diet at phase 2 even if you have more than 15 pounds to lose, however, you will have slower weight loss results.
You can transition to the pre-maintenance phase when you are 10 pounds away from your goal weight. In this phase, you can begin introducing more carbs into your diet. Fruits, whole grains, and starchy vegetables that were once forbidden can now appear on your plate. This phase brings you to your desired weight slowly and can last up to a month after you have achieved your weight loss goals.
When you have achieved your goal weight, you can move on to the final stage of your journey. Three variations of the Atkins diet are on the Atkins website. They are [7] :. You could lose up to 15 pounds during your first phase of the Atkins diet.
Weight loss in this first phase could be between pounds within the first two weeks. However, as you progress to the later phases of the Atkins diet, your weight loss rate goes down. In the coming weeks, you could lose pounds weekly. The Atkins diet works by sending your body into ketosis. Therefore, your stored fat provides the energy for your activities. The three phases of the Atkins diet are:. Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions.
To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here. Jennifer Anyabuine holds a bachelor's degree in Biochemistry from the University of Nigeria Nsukka and currently a medical student. She is a freelance medical writer specializing in creating content to improve public awareness of health topics.
When she's not writing or studying, you can find her with her dogs, Chelsea and Ginger. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.
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