The Way the Atkins Diet: Useful, But There Are Risks
Various types of diets with the promise of being able to lose weight quickly, should not be immediately followed. It is recommended to look at the possible benefits and risks first, including the Atkins diet. The Atkins diet was introduced by Robert Atkins which was taken from a study. However, the effectiveness of the Atkins diet to reduce and maintain weight still does not have strong research support.
Changes in Energy Sources
The Atkins diet reflects the current diet that consumes carbohydrates, which triggers various diseases. This diet then attempts to control carbohydrate intake but consumes more protein and fat instead. 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 burning fat as an energy source, including fat reserves. This can encourage weight loss.
One of the benefits of the Atkins diet is that it is effective in reducing short-term weight because of low carbohydrate intake. This diet is also considered to help reduce the risk of diabetes, high blood pressure, metabolic syndrome, and heart disease.
As for weight loss efforts, the Atkins diet also has the opportunity to improve cholesterol levels and blood sugar. A study shows, the Atkins diet can improve triglyceride levels in the blood, although how long this effect is unknown. However, besides the benefits, there is also the risk of the Atkins diet that needs to be considered due to a decrease in carbohydrate intake. Such as dizziness, headache, fatigue, weakness, nausea, diarrhea, or difficulty defecating.
There is also a risk that is classified as dangerous during the initial phase of the Atkins diet, ketosis, because of a lack of sugar intake for energy. The body will digest stored fat and produce ketones as waste substances. Some of the symptoms that are complained of are ketones that accumulate in the body, namely nausea, headache, bad breath, and mental fatigue. Long-term ketosis can lead to more serious conditions such as seizure disorders, intractable epilepsy (epilepsy that cannot be controlled with drugs) and certain types of diabetes.
Atkins Diet Phase
What is unique at the outset of the Atkins Diet is that it allows dieters to consume large amounts of fat. For example, fat from burgers, eggs, cheese, and others. This is allowed as long as carbohydrates are limited. However, this 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 to follow when someone is carrying out the Atkins Diet:
The first phase, limiting carbohydrate consumption to only 20 grams per day. In this phase, most body weight usually falls. The second phase is to start adding little carbohydrates, especially those from berries, vegetables, nuts, and seeds. This phase must be carried out until the remaining 4.5 kg of the desired weight. The third phase allows the addition of 10 grams of carbohydrates per week from starchy vegetables and whole grains. If you don't lose weight, then reduce your carbohydrate intake again.
The fourth phase is recommended for life, namely by targeting the carbohydrate intake of 45-100 grams per day. Although there is an assumption that the Atkins diet is beneficial, it does not mean that it can be applied to everyone. You who use insulin or diabetes drugs and diuretic drugs are advised 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.
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