Now the focus has been shifted from infectious diseases to lifestyle diseases. Obesity is home to many chronic conditions creating a burden in the society not only in health care delivery system but also economically. The rising trend of diabetes, hypertension, cardiovascular diseases like coronary artery diseases, myocardial infarction have their root in lifestyle changes and obesity. It is prudent to have a basic idea about our diet plan. Atkin’s diet is one such category focussing on low carbohydrate diet for weight loss. It was popular in 1960s as it was first developed by Roberts C. Atkins, a clinical cardiologist.
The main focus on reducing reliance on carbohydrate rich foods like
• Cereals
• Breads
• Pasta
• Potato
• Corn
• Processed foods
• Canned drinks
Foods rich high protein and fat are added to the diet, typical of Atkins diet
• Meat
• Fish
• Dairy products
• Eggs
• Vegetables
• Nuts
• Fruits
Phases of Atkins Diet–
1. Phase I – This is the induction phase. Total carbohydrates are restricted to 20 grams per day. As the requirement of calories from carbohydrates is restricted to around 10% instead of 60% originally required. Most of the calorie requirement met from meat, fish, eggs, fruits like orange, apple, avocados, berries, nuts like walnut, almond, cashew. The induction phase should continue for at least 2 weeks. The weight reduction process is faster in this phase as the reliance on the carbohydrates is very less. The requirement for exercise is minimal. The results are faster and visible from the clothes which are now better fit.
2. Phase II – This is the balancing phase. It is first decelerating point of the rapid weight loss in induction phase. Here vegetables with low carbohydrates and fruits are added to diet. The net carbohydrates added are around 25- 50 grams per day.
3. Phase III – Here few more carbohydrates are added. The net carbohydrates are around 50-80 grams per day. The deceleration further slows down but still the goal is towards the desirable level of weight loss.
4. Phase- IV – It is the last phase towards our goal of a desired weight loss. The net carbohydrates in diet are around 80- 100 grams per day. Few more carbohydrates are added but final goal of weight loss is kept in mind. Often it is levelled as Atkins-100. The lifestyle modifications like exercises, yoga, waking, mind relaxation habits are maintained to achieve our desired goal.
The drawback of Atkin’s diet
• It doesn’t differentiate the amount of saturated and unsaturated fatty acid intake. As we know the risk of saturated fats in cardiovascular diseases is high especially in trans fats.
• The limitation of saturated fatty acids must be addressed properly for a healthy lifestyle.
• The focus should be more towards the unsaturated fatty acids like sea foods, fish oil, nuts and seeds. Unsaturated fatty acids are rich in omega-3 omega-6 fatty acids having a better cardiovascular profile with favourable outcome in diabetes, heart attack and metabolic syndromes.
Difference between keto diet and Atkin’s diet
• A typical keto diet contains about 70-80% fats, 20-25% protein and 5-10% carbohydrates. The resultant production of ketone bodies are the primary sources of energy. They are very useful in neurological disorders and refractory epilepsy.
• The diet recommends getting low carbohydrates from vegetables like leafy green vegetables and avoiding grains.
