While losing weight can improve numerous health outcomes, the Atkins diet may provide benefits by successfully assisting people in losing weight. It may also have additional beneficial side effects.
Let’s find out what are the advantages and disadvantages of the Atkins Diet.
Advantages of the Atkins Diet
Provides Options: Use the less restricted Atkins plans for a less complex and effective strategy to reduce weight. According to an evaluation of diets for weight loss and blood pressure reduction, the Atkins diet achieved the most weight loss in the research after 6 months, with an average of 12 pounds lost. Nonetheless, weight reduction decreased in all diets, including Atkins, after 12 months. “After 12 months, the effects on weight loss and improvements in cardiovascular risk factors mostly fade,” the researchers concluded.
Prepackaged meals are available: This job may appear overwhelming to many busy people. Customers can also purchase an Atkins meal plan and receive prepackaged meals, shakes, and snacks.
Increases nutrient-dense food intake: Atkins diet followers are more likely to replace less healthy foods with those on the Atkins Acceptable Foods lists. This implies an increase in the consumption of key micronutrients (vitamins and minerals) and macronutrients (protein and fiber).
Satiety: Protein and fat break down slowly and provide a high level of satiety. The Atkins diet may keep you more content with your meals than other weight-loss programs, leading to improved compliance.
The Atkins Diet’s Drawbacks
For many people, the Atkins diet is a significant shift from their usual eating pattern. This can cause discomfort and make it tough to stick with the regimen.
Expensive: Even if you don’t buy prepackaged Atkins items, the diet necessitates a high protein intake and restricts cheaper, processed foods. Therefore, the Atkins diet might be more expensive than your typical diet.
Adjusting to an Atkins plan may be difficult: if you already consume a regular American diet, especially if you pick the Atkins 20 plan. Furthermore, while the Atkins diet does not require you to track calories, you must count carbs, calculate net carbs, and balance carbs between meals and snacks. You will also need to use food lists to ensure that you are eating compatible meals.
Adverse effects: Most people get the majority of their calories from carbs. Carbohydrate restriction can cause headaches, weariness, mood swings, and constipation.
Short-term weight loss: The rapid weight loss effects you may experience on the Atkins diet may be transient. Much of the first weight loss will most likely be related to water loss as a result of the decreased carbohydrate intake. Many people find regaining weight to be difficult and demotivating.
Shopping List Example
The meals you’ll need for the Atkins diet will vary depending on the phase or version you’re on. Fruit is introduced in Phase 2 of Atkins 20 and consumed in Phases 40 and 100 of Atkins. Keep in mind that this is not an exhaustive shopping list, and if you follow the diet, you may discover that other foods work best for you.
- Vegetables that are not starchy (spinach, arugula, kale, Brussels sprouts, cauliflower)
- Fruits high in fiber (berries, pears, kiwifruit, oranges)
- Shellfish and fish
- Poultry
- Beef
- Eggs
- Atkins bars, drinks, and snacks
- Cheese
- Extra virgin olive oil
- Butter
Lunch Plan Example For Atkins Diet
Here are some one-day meal plans for the Atkins 20, 40, and 100 diets. This is not an all-inclusive meal plan, and if you follow the diet, you may discover that alternative meals work best for you.
Atkins 20
Breakfast : 5 ounces minced pork, 1 tablespoon avocado oil, 1/2 cup of red bell pepper (chopped), 1/4 cup chopped green onion, 1/2 cup shredded Monterey jack cheese
Snack: Vanilla Atkins diet smoothie
Lunch : Atkins sesame chicken stir-fry
Dinner: 3/4 cup sliced cucumber with 2 teaspoons vinaigrette 6 ounces haddock filet, 2 cups steamed broccoli florets, 1 tablespoon butter, 1/2 avocado, 2 teaspoons vinaigrette
Atkins 40
Breakfast : 2 eggs scrambled with avocado, green onions, and grape tomatoes
Snack: half an apple and an Atkins Peanut Butter Protein Wafer Crisp Bar
Lunch : 6 oz. Cooked chicken breast, 1 oz. Swiss cheese, 1/2 tiny tomato, 1 dill pickle, 2 romaine salad
Snacks: 1 apple, 2 tbsp almond butter
Dinner: 2 cups cooked cauliflower rice, 1 tablespoon butter, Atkins Mexican-style chicken and vegetables
Atkins 100
Breakfast : Atkins Dark Chocolate Royale Shake with 3/4 cup frozen riced cauliflower and 1/2 cup raspberries
Snack: 1/2 medium roasted and sliced sweet potato, 1/4 cup sour cream, 1 tablespoon chopped green onions
Lunch: 4 oz. poached chicken breast, 2 tbsp. Italian dressing, 1/2 medium cucumber, 1 whole wheat tortilla, 1/2 cup steaming cubed sweet potato
Snack: Atkins Birthday Cake Bar
Dinner: 2 cups spaghetti squash with chicken cacciatore
Is the Atkins Diet a Good Diet for You?
While the Atkins diet was a revolutionary approach to weight control when it was originally launched, several copycat diets have emerged in the decades since Dr. Atkins’ book was published in 1972.
The macronutrient composition of the Atkins diet deviates significantly from US government guidelines. According to some dietitians, an adult who consumes 2,000 calories per day should consume 130 grams of carbs each day.
The Atkins diet requires you to consume less than 50 grams of carbohydrates per day. Carbohydrate intake varies depending on the strategy, and clients on the Atkins 100 diet can modify their carb intake to match their health goals. But you can anticipate consuming significantly more fat, somewhat more protein, and fewer carbohydrates than the USDA recommends.
Finally, if you are watching your sodium intake, you should be cautious about the foods you consume. Freezer dinners (of any brand) may have more salt. Check labels carefully to ensure that the meals you choose are consistent with your nutritional and health objectives.
To Conclude
While many in the nutrition and health communities have accepted the Atkins diet, some are concerned that it is too rigorous to follow for the long term. Nevertheless, high saturated fat consumption remains a worry, with some research demonstrating no association to heart health and others indicating a harmful effect.
If you are going to try the Atkins diet, consult with your doctor about how your carbohydrate and fat intake will alter on the plan. Your medical practitioner can provide personalized advice about whether the program is likely to be healthful for you and changes that might make the diet more tolerable based on your health history and current state.
Note that following a long-term or even a short-term diet may not be beneficial for you, and many diets, especially long-term diets, simply do not work. While we do not support fad diets or unsustainable weight loss approaches, we do give the facts so that you can make an informed decision that best suits your nutritional needs, genetic blueprint, budget, and goals.
If weight loss is your aim, keep in mind that reducing weight isn’t always synonymous with obtaining optimal health, and there are many other methods to achieve health. Exercise, sleep, and other lifestyle factors all have a significant impact on your overall health. The best diet is one that fits your lifestyle and well-balanced for you.