A small June study published in the Journal of Clinical Investigation Insight found about half of the study participants, who were obese people with metabolic syndrome which can lead to type 2 diabetes at the start of the study, no longer qualified as having metabolic syndrome after following a low-carb diet for four weeks.
It may not be good to eat this way forever, though. Following a low-carb diet may increase the risk of atrial fibrillation afib , which is a common heart rhythm disorder, according to a March study published in the Journal of the American College of Cardiology.
A dieter might be mortified to have a little pasta or slice of bread. As low-carb diets have grown in popularity, researchers have conducted a number of studies to assess the diets' effectiveness and additional health effects. The Harvard School of Public Health notes that some research shows low-carb diets can help people lose weight more quickly — and maintain it better — than low-fat diets can, and that moderately low-carb diets can be heart-healthy, as long as protein and fat choices come from healthy sources.
A past meta-analysis looked at 23 randomized controlled trials with more than 2, participants. Another study, published in October in The BMJ, found low-carb dieters were able to maintain weight loss because they burned about extra calories per day compared with those following a diet with higher carbs. The low-carb diet works like this: When carb intake is low, the body is forced to burn fat for fuel instead, creating ketone bodies that are used for energy, Popeck explains.
Ketones are by-products of metabolism, and they are produced during a process called ketosis, when the body turns to burning fat rather than carbs — a common phenomenon in those people who follow low-carb diets, such as the Atkins diet and the keto diet.
But Popeck also notes that it is unclear whether such diets work in the long run. Overall, though, in my experience, feelings of deprivation usually lead to rebound bingeing, not permanent change. Instead, she says, she encourages her clients to try to think of diet planning more as a lifestyle — one in which all foods can fit.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: November 25, Medically Reviewed. Atkins 20 Foods To help jump-start your weight loss on the Atkins 20, you might consume some of the following foods: Foundation veggies, such as broccoli , spinach, bok choy, and cucumbers Protein, like eggs , chicken , and beef All fish, including salmon, cod, flounder, and herring Butter and olive oil Some cheeses , such as cheddar, goat, Swiss, and Parmesan You can find a full, comprehensive food list for phase one of the Atkins 20 on the Atkins website.
The Atkins 20 and Atkins 40 versions of the diet are divided into different phases. Phase 1 The first phase, induction, can last from as little as two weeks to many months, depending on your goals.
Phase 2 The next phase, which focuses on ongoing weight loss, allows you to gradually increase your daily carb total. Pros There are a handful of possible pros to following the Atkins nutritional approach. Editorial Sources and Fact-Checking. BMJ Open. February 5, Atkins Standard Meal Plan.
January However, since fiber is an important part of a healthy diet and carbohydrates from fiber aren't counted, it's actually easy to consume various servings of vegetables.
The strictest diet, Atkins 20, allows you to eat dozens of different vegetables , even during the restrictive induction phase. Atkins recommends vegetables like:. Such vegetables have between 0. Eating high fiber, low-carbohydrate Atkins vegetable recommendations like these, you could easily consume 10 to 15 cups of vegetables per day and not reach the carbohydrate limit. These aren't the only Atkins vegetable recommendations, though; other vegetables you can eat during the strict induction phase include:.
Atkins diet foods even include higher-carbohydrate options, like pumpkin and snow peas, and fruits like avocado and tomatoes. None of these foods have more than 9 grams of net carbohydrates per half-cup serving.
During the induction phase , people should aim to consume at least 12 grams of net carbohydrates from plant-based sources like these — a surprisingly easy thing to do if you're consuming low-carbohydrate vegetables like these. For someone following Atkins 40, the induction phase is a lot less restrictive. A third of your carbohydrates need to come from vegetables, while the rest of the carbs can come from fruits, nuts and whole grains.
In contrast, people on Atkins 20 only start consuming legumes, nuts and lower-carb fruits in Phase 2. They can consume a more expansive array of plant-based foods in Phase 3. As long as you're adding vegetables and other sources of carbohydrates gradually, you can essentially eat anything in moderation after you've completed the Atkins diet.
If you are following Atkins 20, you may be consuming anything between 30 and 80 carbohydrates once you reach Atkins Phase 2 , and between 80 and carbohydrates once you reach Atkins Phase 3. Some people never choose to progress past Atkins Phase 1. Ketogenic diets have been around since before the Atkins diet. They were developed to help reduce seizures in hard-to-treat epilepsy and have been used clinically since the s.
They're now used for a variety of other conditions too, and have been shown to be useful for people with:. Although ketogenic diets are associated with a variety of health benefits, it can be hard to maintain over the long term, as you have to avoid so many foods. After induction is over, you can slowly add back healthier carbs such as higher-carb vegetables, fruits, berries, potatoes, legumes and healthier grains like oats and rice.
However, chances are that you will need to stay moderately low-carb for life, even if you reach your weight loss goals. If you start eating the same old foods again in the same amounts as before, you will gain back the weight. This is true of any weight loss diet. It is possible to do the Atkins diet as a vegetarian and even vegan , but difficult. You can use soy-based foods for protein and eat plenty of nuts and seeds. Olive oil and coconut oil are excellent plant-based fat sources.
Lacto-ovo-vegetarians can also eat eggs, cheese, butter, heavy cream and other high-fat dairy foods. For a few examples of healthy and satisfying low-carb meals, check out this article on 7 Healthy Low-Carb Meals in Under 10 Minutes. However, if you feel hungry between meals, here are a few quick healthy snacks :. This is usually where the whole foods are found. Eating organic is not necessary , but always go for the least processed option that fits your budget.
This includes ice cream, sodas, breakfast cereals, breads, juices and baking ingredients like sugar and wheat flour. That being said, the detailed guide in this article should contain everything you need to succeed. To create a printable version, click here. At the end of the day, the Atkins diet is a healthy and effective way to lose weight. People often stop losing before they reach their desired weight.
If you're on a low-carb diet but not losing weight, here are 15 things you can try. This is a detailed meal plan for a low-carb diet based on real foods. What to eat, what not to eat and a sample low carb menu for one week. Low-carb diets have been popular for decades, and many different methods exist. Here are the 8 most popular ways to do a low-carb diet.
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