In the fight against excess pounds, the Atkins diet is and remains the undisputed classic of all low-carb diets. With his “gourmet diet” Dr. Robert Atkins revolutionized previous diet concepts in the 1970s. All of the following low-carb diets that have been booming to this day can ultimately be traced back to Atkins.
FITBOOK questions why the strict diet plan à la Atkins, despite nutritional criticism, is still part of the culinary bestseller today, although the weak points cannot be denied. In addition, nutrition expert Beke Enderstein gives her assessment of how healthy the Atkins diet really is.
Who Invented the Atkins Diet?
The Atkins diet was developed by American cardiologist Dr. Robert Atkins developed it as a diet revolution in the early 1970s. At times when the diets are mainly based on fat reduction à la Low Fat based, low carb was a newcomer to the competitive dieting world. Since Atkins’ dietary recommendations became public, carbohydrates in the form of bread, potatoes and sweet fruit have received an increasingly negative image – without mentioning the important point that full grain, legumes and numerous types of fruit and vegetables contain vital micronutrients, dietary fiber and the like.
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What does the Atkins diet promise?
Atkins promises his strictly carb-limited “glutton diet” will shed the pounds.
Losing weight with intense saturation: Anyone who largely avoids carbohydrates in accordance with the dietary regulations should successfully lose weight without starving. And up to 500 grams per day. In addition, the weight reduction should succeed, although overweight people can eat protein and fat to their heart’s content.
You don’t even need to count calories to achieve your desired weight; only the strictly limited carbohydrate intake must not be exceeded.
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If you want to lose weight with Atkins nutrition tips, you have to say goodbye to carbohydrates for the most part – almost completely at the beginning. Because at the beginning of the low-carb diet, just 20 grams of carbohydrates per day are allowed.
For comparison: In classic nutritional science, carbohydrates take up the largest part in terms of energy supply. Depending on age, gender, size and energy level, the average intake is around 250 to 300 grams. This means that 20 grams of “Atkins carbohydrates” per day is not even a tenth of the average recommendation for a classic mixed diet.
Fat and protein, on the other hand, are clearly beyond the scope of a healthy intake. Due to the high protein and fat intake allowed, Atkins is not only a low-carb concept, but also a high-protein and high-fat diet to a certain extent.
The principle of action of the Atkins diet
As with other low-carb nutrition concepts, the greatly reduced carbohydrate consumption is intended to activate fat loss. While a conventional diet prefers carbohydrates to generate energy, with low carb the body has to fall back on fat as an energy source. And anyone who has accumulated plenty of hip gold and risky body fat in the abdominal region can really heat up the depot fat.
Ketogenic Metabolism: At the metabolic level, carbohydrate restriction causes the body to convert fat components into ketone bodies. And these substances ensure the brain’s energy supply when there is no more glucose available. Therefore, Atkins is also one of them ketogenic diets.
Another figure-friendly plus: Due to the low carbohydrate intake, significantly less insulin is released – with the effect that the body is not only programmed to burn fat, but you also feel less hungry during the reduction diet. On top of that, a high proportion of protein mixed with fat supports the feeling of satiety in a natural way.
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Rules of the Atkins Diet
The main rule of Atkins is to avoid carbohydrates as much as possible. The Atkins diet is divided into four phases so that people who want to diet know exactly how many carbohydrates are allowed at the beginning, in the further course of the diet and after successful fat loss.
Depending on the time, the limited…