Atkins diet
The Atkins diet, named after its inventor, Robert Atkins, is a diet after the low carb principle. It reduces the absorption of carbohydrates drastically at the beginning and uses fat and protein as the main energy source. This approach will force the body to convert fat for energy in ketone bodies of the followers of the Atkins diet after view.
The Atkins Nutritionals Inc., founded by Atkins in 1989 was a rapidly growing company that millions of people who had the low carbohydrate lifestyle prescribed, supplied with a wide range of related products. After the ebbing of the " Atkins - wave" in the U.S. but it went downhill with the company. On July 31, 2005 announced a company spokesman that Atkins Nutritionals Inc. have filed for bankruptcy.
- 2.1 studies
- 2.2 criticism
- 2.3 Misconceptions about the diet
The principles of the Atkins diet
As Atkins published his diet book in the 1970s, was his motto: allowed are fat and protein, prohibited is a set of about 5 g of carbohydrates per day during the 14-day initial phase I. Later he modified this principle, so that carbohydrates now in the initial phase in small amounts (up to 20 g per day) are part of the diet. The low carbohydrate diet is to keep blood sugar levels low. Vitamins and minerals should be included by adding supplements. It is essential that the body can not store, as opposed to protein carbohydrate, so that the excess protein is excreted. This leaves for energy, especially fat.
With the Atkins diet, there are four different phases that differ in their intakes of carbohydrates. People who are severely overweight to begin with phase 1, in order as quickly as possible, especially to come into lipolysis so-called ketosis, where the body fat is consumed. Phases 2 and 3 represent a groping towards a higher amount of carbohydrate in which the client continues to decline yet. In Phase 4, the client finally eating so many carbs that he neither from nor increases. Phase 4 Atkins understood as a lifelong diet form, comparable to today's LOGI method.
It should also, especially if you no longer decreases, pay attention to the calories. Sport is considered by Atkins in the first book The Diet Revolution as an essential part of the diet, also will be in phases 2 and 3 ample recommended vegetables.
According to Atkins nutritional supplements, vitamins and minerals should be included by adding preparations, otherwise a shortage develops.
Ketosis
The body uses carbohydrates taken in order to transform it into energy. If no carbohydrates fed with the food, so is the body's metabolism to fat utilization. Here fatty acids in the liver are transformed into so-called ketone bodies as a glucose substitute. Ketones generally arise at each fasting, once the body switches to starvation metabolism. An increased concentration is known as ketosis, recognizable by distinct bad breath as a result of the metabolite acetone. Increased ketone bodies in the blood to act appetite- inhibiting. Derived from the word ketosis ' to denote the Atkins followers as " Ketarier ".
Phase I ( Introduction Diet )
Here should be eaten daily for 14 days only up to 20 g of carbohydrates. Meat offering, according to Atkins in addition to eggs, the optimal combination of amino acids. Soy products also may be used. The allowable amount of carbohydrate should be included as a salad and vegetables to prevent constipation. Bread is prohibited.
It is recommended that the Atkins diet discussed with a doctor to examine the change in blood values . Due to the very low amount of carbohydrates, the body is quickly forced to also use fat for energy. The ketone bodies occurring as an intermediate can be detected by means of so-called Ketosticks in the urine.
Phase II ( basic reduction diet )
Subsequent to Phase I, the diet is continued; now more nutrient-rich carbohydrates such as vegetables, nuts, berries, seeds and beans and legumes week can be incorporated into the diet by modifying the diet for a week. This is the amount of daily intake of carbohydrates to be increased every week by 5 g, so that increases in the first week to 25 g carbohydrates, in the second week to 30 g, etc..
Once you no longer decreases, the amount of carbohydrate should be reduced again by 5 g. Now you know the amount of carbohydrates that you consume must not exceed in order to further decrease. In most people, the amount should permanently between 40 and 60 g.
Phase III (pre- maintenance diet )
Now, the weight loss is almost stagnant. For this purpose, the amount of carbohydrates can be increased by 10 g of each week or an additional 20 to 30 g foods with a high nutrient density supplemented on two days a week for food again as long as you still decreases.
Phase IV ( life-long maintenance diet )
Once the target weight is reached, the selection increases dramatically "permitted" foods: It is recommended lots of vegetables, lots of fish and even fruit. Pasta and potatoes but still enjoyed only in exceptional cases. The Phase 4 is to be understood as a permanent diet.
Discussion
Studies
In April 2003, the prestigious medical journal the Journal of the American Medical Association ( JAMA) published the first systematic data analysis of 96 relevant studies ( of 2,503 items 1966-2003 ) regarding the efficacy and safety of low - carbohydrate diets. Results of this meta- analysis (ie, a study that summarizes the existing state of research ) was the finding of inadequate data situation in the research to make an informed recommendation for or against low-carb diets efficacy and safety for wider range of people, especially for strong carbohydrate - restricted diets, long periods and elderly patients.
However, positive effects were found in individual studies. In a randomized comparative study of four diets ( Atkins diet, ZONE, Ornish and a traditional low-fat diet), which was published in JAMA in 2007, the 300 subjects were initially trained for eight weeks in each of the four diet approaches; the following year, both the weight loss and the development of the major risk factors for cardiovascular disease were studied. According to the study, the subjects lost the Atkins group with 4.7 kg in twelve months, the most weight. However, the study notes that this weight loss was relatively low. We found no negative effects on cholesterol and insulin levels; The values for the risk factors of blood pressure, blood lipid and blood sugar levels were either no different from other diet groups or even better. The question of whether the possibly better development of risk factors in the Atkins group is due to the greater weight loss or restriction of carbohydrates, could not answer the study's director.
A meta- analysis of 2008 in the journal Obes Rev also confirmed the effect of carbohydrate- reduced diets while being Environmentally friendly, also a comparative study in 2008. A U.S. meta-analysis of 2010 in humans also showed that an increased amount of saturated fat in the diet, as recommended in the Atkins diet has no effect on coronary heart disease (CHD ) or cerebral infarctions has.
For several years, a carbohydrate -restricted diet is carried out under medical supervision in Berlin Charité - Campus Benjamin Franklin. At regular intervals, blood gases, cholesterol, blood sugar and the basal metabolic rate are investigated. Moreover repeatedly glucose tolerance tests are performed to determine how well the pancreatic function.
According to recent studies, a new mechanism of action of the Atkins diet is discussed: Not (only ) for ketones lose because of the change of metabolism weight subjects, but because they reduce their food intake due to a stronger or earlier satiety. Maybe sooner that those affected due to the low-carb diet to a feeling of satiety; the underlying biochemical mechanism is still unclear. It is also thought that the very high protein diet is responsible for this. Scientists led by Rachel L. Batterham could show that a saturation hormone is produced when protein is absorbed by the body.
Criticism
The Atkins diet is controversial and is rejected by many nutrition experts and by the German Nutrition Society as too one-sided and potentially harmful. The fat content of the Atkins diet is over 50 percent, the diet is so not noisy DGE recommendation balanced. The same criticisms as other low-carb diets.
However, a long-term study of 2010 children and young adults indicates a wholesomeness ketogenic diets over longer periods of time.
2005, the result of American researchers was published, that the Atkins diet due to the Ketosewirkung leads to a significant increase in methylglyoxal production. This chemical compound is ascribed cytotoxic effect, and it can lead to vascular and tissue damage, especially in diabetic patients. Individual cases of life-threatening acidosis are known.
The nutrition science is currently assumed that a ketogenic diet in low carb diets can lead to various health problems and damage, including kidney failure, liver damage, acne and constipation. Patients with renal insufficiency and diabetes, especially if the latter are treated with metformin is not recommended by medical professionals of the Atkins diet, because in them the resulting ketone bodies can not be excreted properly by the kidney, and the risk of acidosis, acidosis of the blood, threatens.
Misconceptions about the diet
There is widespread the erroneous opinion that the Atkins diet supports the inclusion of unlimited amounts of fat meals and cheese. This is the key theory of the Enlightenment, is directed to the Atkins in the current revision of his book. Although the Atkins diet has no calories or limiting absolute limit on proteins, Atkins points out in his book suggests that this plan " not a license to cramming " is. The director of research and training at Atkins Nutritionals, Collette Heimowitz, said that " the media and opponents of Atkins often simplify the diet of sensationalism than the much steak as-you - eat - can diet. This is not true. "
Another common misconception arises from confusion between the initiation phase and the rest in their diets. The first two weeks of the Atkins diet are only 20 g of carbohydrates that are allowed per day, severe. Atkins explains that you can stay while on the diet without risk for a few months in the introduction phase, if you want to lose a lot of weight. The introduction, however, is only one phase in order to get the body fat and to the cravings to breastfeed to unacceptable food. Gradually, the carbohydrate intake is increased in order to slow down the weight loss and add more acceptable foods ( berries, more dairy products, nuts, etc.). However, the carbs still remain well below the USDA standard. Once the desired weight loss is achieved, the carbohydrate intake is again increased and brought into balance, so that the weight remains stable. The carbohydrate intake may then or exceed the USDA standard, depending on the individual's metabolism, the age and physical condition.