Atkins Diet

·         Designed by Dr Atkins in the year 1972 that suggests a high protein, high fat and low carbohydrate diet.

·         Aims to:

o   Reduce weight

o   Reduce hunger

o   Healthier lifestyle (great increase in energy)

·         Theory behind the low carbohydrate and high fat and protein diet.

o   Weight loss

§  By eating a low carbohydrate diet, the body switches its primary fuel source to fat instead. Therefore, your body will be burning fat and there can be weight reduction.

§  Normally, glucose, broken down from carbohydrates, will be the primary fuel source. When carbohydrate is broken down into glucose and enters the blood stream, a rise in the blood glucose level triggers the release of insulin which converts glucose into glycogen.

§  After a heavy carb meal the body will stop burning fat as insulin level rises to deal with the elevated blood glucose level. Fat calories are always pushed to the back as a back-up fuel source. Hence, insulin is called the “fat hormone” according to Dr Atkins.

o   Reduce hunger

§  By eating foods primarily consisting of protein, fat and fibre, the body produces far less insulin. Therefore it prevents unnecessary spikes in the blood sugar level. Hence the blood sugar level is steady with the energy level. The body doesn’t crave for a fast fix energy booster in the form of sugary and starchy food

·         Consists of four phases

o   In phase one (Atkins Diet Induction Phase), carbohydrate consumption is restricted to 20 grams per day. Most carbohydrate can be obtained from salad and other non-starchy vegetables.

o    In Atkins Diet phase two (Ongoing Weight Loss) you add carbohydrate, in the form of nutrient-dense and fibre-rich foods, by increasing to 25 grams daily the first week, 30 grams daily the next week and so on until your weight loss stops. Then subtract 5 grams of carbohydrate from your daily intake so that you continue sustained, moderate weight loss.

o   Atkins Diet Phase three's (Pre-Maintenance) objective is to make the transition from weight loss to weight maintenance by increasing the daily carbohydrate intake in 10-gram increments each week so long as very gradual weight loss is maintained.

o   And the Atkins Diet final phase (Lifetime Maintenance) is the foundation for a lifetime of better health. In this phase you can select from a wide variety of foods while controlling carbohydrate intake to ensure weight maintenance and a sense of well-being.

·         Types of low carb food

o    Meats
Bacon , Beef , Calf Liver , Chicken , Cornish Game Hen , Duck , Goose , Ham , Kielbasa , Lamb , Pork , Quail , Sausage ,Steak , Turkey , Veal Steak.

o    Fish
Anchovies in Oil , Bluefish , Catfish , Cod , Flounder , Halibut , Herring , Mackerel , Mahi-mahi , Salmon , Sardine , Scrod , Snapper , Trout , Tuna.

o    Shellfish
Clams , Crab , Lobster , Mussel , Oysters , Scallops , Shrimp , Squid.

o    Daily
Butter , Cheese , Cream , Coffee , All Egg , Mineral Water , Mayonnaise , Tea ,Water.

o    Salad Vegetables
Alfalfa Sprouts , Arugula , Bok Choy , Boston Lettuce , Celery , Chicory , Chives , Cucumber , Endive , Escarole , Fennel , Jicama , Mache , Morels , Mushrooms , Olives , Parsley , Peppers , Posse Pied , Radiccio , Radishes , Romaine , Sorrel.

o    Vegetable
Asparagus , Avocado , Bamboo Shoots , Bean Sprouts , Beet Greens , Broccoli , Brussel Sprouts , Cabbage , Cauliflower , Celery Root , Chard , Christophene , Collard Creens , Dandelion Greens , Eggplant , Hearts of Palm , Kale , Kohlrabi , Leeks , Okra , Onion , Pumpkin , Rhubarb , Sauerkraut , Scallions , Snow Pea Pods , Spagheti Squash , Spinach , String or Wax Beans , Summer Squash , Tomato , Turnips , Water Chestnuts , Zucchini