The Atkins Diet: Fact or Fad?

Low Carb, High Fat and High Protein. Is this the diet you've been looking for?

(Gunnars, K., 2018).

About

Are you struggling to find a long term, well-balanced diet to help with both weight loss and improved overall health? Atkins diet may be just what you've been searching for. Atkins uses clever, controlled consumption of carbohydrates and, an increased intake of protein and fat, to help everyone reach their goal weight! (Atkins Nutritionals, 2019, para. 1).
(Jung, A., 2019).

What is The Atkins Diet?

Dr. Robert C. Atkins developed the Atkins diet in the 1960s. The eating plan is focused on heavily restricting carbohydrates, and simultaneously including more protein and fat in your diet over a series of phases, with the eventual objective of maintaining your goal weight throughout life (Mayo Clinic, 2017, para. 1-2; Atkins Nutritionals, 2019, para. 1 & 5-6). 

 

The main focus of this diet is to find the right balance of macronutrients for weight loss and improved health. Unlike other diets, the Atkins diet doesn't stress over controlled portions or counting calories; instead this diet requires you to track your carbohydrate consumption. Reducing carbohydrate intake forces the body to burn off the body's fat stores, while regulating blood sugar levels and not leaving you feel hungry. (Mayo Clinic, 2017, para. 6-10).

Phases of the Atkins Diet

Phase 1: Induction

(Nasline, S., 2018).

  • Dramatically reduce intake of carbohydrates to 20g per day over the course of two weeks.
  • Consume nutrient dense, protein rich foods; such as fish and spinach. 
  • Consume a balanced amount of fats, with strictly no trans fats!
  • Drink a minimum of 8 glasses of water per day.

(Atkins Nutritionals, 2019, para. 14).

Phase 2: Ongoing Weight Loss (OWL)

  • Discover carbohydrate balance.
  • Begin to add in nutrient dense foods, such as berries, almonds, broccoli and soft cheeses.
  • Phase 2 continues until you are within 5-kilograms of goal weight.

(Atkins Nutritionals, 2019, para. 22-25).

Phase 3: Pre-Maintenance.

  • Each week of this phase you can add 10-grams of net carbohydrates into daily intake.
  • Lentils, legumes, fruits, starchy vegetables and whole grains may be introduced given that weight loss continues.
(Atkins Nutritionals, 2019, para. 26-29).
(The Pro Fit Group., 2019)


Phase 4: Lifetime Maintenance.


  • Maintaining your goal weight, by adhering to your individual carbohydrate tolerance, and maintaining your health throughout your life.

(Atkins Nutritionals, 2019, para. 30-31).




(Nutrition Australia., 2013)

Australian Dietary Guidelines & Nutrient Reference Values 

While the Atkins diet sounds like a dream come true, it's important to look at the strengths and limitations of a diet. 

A high protein, and low carbohydrate diet such as the Atkins diet, may be beneficial for some individuals in the long-term, however it may not be the best eating plan for everyone. 


Strengths:

  • A high protein diet such as Atkins, limits non-essential, enjoyable foods and links in well with Australian Dietary Guideline 3; subheading C: "Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks"(National Health and Medical Research Council, 2013, p. 28). 
  • Protein makes up for much of an individual's diet, and the Atkins diet can be altered to suit a plant-based diet. According to the Nutrient Reference Values (NRV's) Protein accounts for approximately 33%, which Atkins promotes through the inclusion of high protein food sources such as, fish and green leafy vegetables (Nutrient Reference Values, 2014, para. 6). 
  • The Atkins diet, high protein intake reduces the risk of iron deficiency anaemia. According to the NRV's for iron adult males should seek to achieve an Estimated Average Requirement (EAR) of 6mg/day and a Recommended Daily Intake (RDI) of 8mg/day; menstruating adult females should aim to consume an EAR of 8mg/day and RDI of 18mg/day. Although individual iron requirements VARY, the Atkins diet encourages achieving iron balance through a higher protein diet (Nutrient Reference Values, 2014, para. 2-3 & 14).   

(Harvard T.H Chan, 2019)



Limitations:

  • Although the Atkins diet includes high protein consumption, leaving us feeling satisfied for longer between meals, the restrictions upon macronutrients such as, carbohydrates and other foods fails to link with the Australian Dietary Guideline 2: "Enjoy a wide variety of nutritious foods from the five food groups every day"(National Health and Medical Research Council, 2013, p. v & 31). 
  • Unfortunately the Atkins diet does not place any focus on physical exercise, which conflicts with the Australian Guideline 1: "To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious foods and drinks to meet your energy needs"(National Health and Medical Research Council, 2013, p. v & 11). 
  • A low carbohydrate diet such as Atkins may not reach the standard serve of grain's and wholegrain foods issued by the Australian Dietary Guidelines, of 500kj's (National Health and Medical Research Council, 2013, p. 47).  Whitney et al., (2017) discussed that low carbohydrate diets can cause ketosis, which may lead to adverse side effects (p. 328).

(Contemporary Issues in Food Science, 2018). 

Recommendations
(Louise. H., 2019).

  • Read food labels carefully. Carbohydrates may be be included in foods you wouldn't expect. 
  • Drink plenty of water, to avoid dehydration and to reduce snacking.
  • Include a variety of protein-rich foods in diet, to keep meals interesting. 
  • Discuss the diet with health professionals prior to starting the diet & check in regularly, to ensure you are completing the diet safely. 
  • Do not continue the diet, if the diet poses a risk to your health.
I would not recommend this diet, due to the drastic restriction of certain nutrients and the exclusion of physical exercise. Instead, seek to follow a well-balanced diet with regular exercise.

(Asteron Life, Unknown).
















References


Asteron Life. (Unknown). How to read food labels like a pro [Image]. Balance. Retrieved May 23, 2019 from http://www.asteronlife.com.au/balance/nutrition/reading-food-labels#sthash.9ouuTBhi.dpbs


Atkins Nutritionals. (2019).The Atkins Diet: getting started, staying focused. Retrieved from https://www.atkins.com/how-it-works/library/articles/the-atkins-diet-getting-started-staying-focused?fbclid=IwAR2xnTQZ1f7LnKwYmyD-pCUqf_5ueD7kqDfStbDorK2lT6dectsO1agSWEQ


Contemporary Issues in Food Science. (2018). Thinking about Food [Image]. Natures Health Foods.com. Retrieved from https://www.food280.com/thinking-about-food/


Gunnars, K. (2018, August 2). The Atkins Diet: everything you need to know [Image]. Healthline. Retrieved from https://www.healthline.com/nutrition/atkins-diet-101



Jung, A. (2019). 15 of the best Atkins diet foods for your shopping list [Image]. Reader’s Digest. Retrieved from https://www.rd.com/health/healthy-eating/atkins-diet-foods/



Louise, H. (2019). The Power of Protein [Image]. The Fit Pharmacist. Retrieved from https://thefitpharmacist.com.au/the-power-of-protein/



Mayo Clinic. (2017). Atkins Diet: what’s behind the claims?. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485



Nasline, S. (2018). Mind the carbs: consume whole grains, nuts; junk rice & cereals for a healthy heart [Image]. The Economic Times. Retrieved from https://economictimes.indiatimes.com/magazines/panache/mind-the-carbs-consume-whole-grains-nuts-junk-rice-cereals-for-a-healthy-heart/articleshow/65975773.cms



National Health and Medical Research Council. (2013). Australian Dietary Guidelines - Summary. Retrieved May 22, 2019 from https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/n55a_australian_dietary_guidelines_summary_131014_1.pdf


Nutrient Reference Values (2014). Iron. Retrieved May 22, 2019 from https://www.nrv.gov.au/nutrients/iron



Nutrient Reference Values (2014). Protein. Retrieved May 22, 2019 from https://www.nrv.gov.au/nutrients/protein



Nutrition Australia (2013). Food Groups in the Australian Guide to Healthy Eating [Image]. Australian Dietary Guidelines 2013. Retrieved from http://www.nutritionaustralia.org/national/resource/australian-dietary-guidelines-2013



 The Pro Fit Group (2019). Lentils ~ Super beans / Super Legumes [Image]. Natures Health Foods.com. Retrieved from https://www.natures-health-foods.com/lentils.html

Whitney, E., Rolfes, S. R., Crowe, T., Cameron-Smith, D., & Walsh, A. (2017). Understanding Nutrition: Australia and New Zealand (3rd ed.). Australia: Cengage Learning Australia Pty Ltd.










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