Godfrey Makonere Wesutsa

ATKINS DIET What is the Atkins diet? This is a form of a low-carb diet that is mostly used for weight loss. The diet was first proposed by the late American physician and cardiologist, Robert Coleman Atkins. The diet offers controlled carbon consumption, replacing it with increased protein and fat as the primary sources of calories. The Atkins diet is perhaps one of the most popular diets that led to Atkin being named as one of the most influential people in the United States for the year 2002. Although previously described as a fad diet, recent studies have revealed that the diet actually has been proven to have various advantages.  How does the diet work? The Atkins diet is carried out in four phases; 1. The first phase is called the Induction stage. In this part of the diet, one is required to eat under 20 grams of carbohydrates for two weeks, accompanied by high fat and high protein foods and low-carb vegetables. The combination of foods helps kick start weight loss. 2. Balancing; at this stage, one starts incorporating more low-carb vegetables, nuts, and small amounts of fruit back into your diet. 3. The next stage is fine-tuning. This stage is implemented when the dieter is closer to their targeted weight. It entails adding more carbs to their diet until the weight loss recedes.  4. Maintenance; this is the final stage of the diet. At this point, you can now start eating as much healthy carbs as you can but without regaining weight.  Benefits of the Atkins diet 1. Increased weight loss 2. Improvements in blood sugar/ cholesterol levels 3. It can prevent severe health conditions such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular diseases. Risks associated with the Atkins diet Because of the sudden cut in carbohydrates, some of the side-effects may include; headaches, dizziness, constipation, and fatigue. However, there is a way to counter these risks, such as ensuring that you improve your intake of carbs with high fiber content and adding vitamins or supplements. Before going on the Atkins diet, it is essential to consult with your doctor for them to ascertain your fitness for the diet. What foods should you consider and those you should avoid when you are on the Atkins diet? Some of the foods one can base their Atkins diet on include;  • Healthy fats; coconut oil, avocados, extra virgin oil • Full-fat dairy • Eggs • Meats; beef, pork, lamb, chicken, etc. • Fatty fish and seafood • Nuts and seeds Some of the foods to avoid include; • Vegetable oils such as corn oil, canola oil and the like • Grains • Sugar • Starches such as potatoes • Legumes; beans, peas, lentils • Trans-fats especially those in processed foods, described as hydrogenated • Sugars; cakes, soft drinks, ice cream, candy • Fruits such as bananas, apples, grapes, pears • High carb vegetables Drinks to consider when on an Atkins diet include; water as always, coffee and green tea. Alcohol is permissible but in small quantities and is restricted to dry wines with no added sugars.