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Saturday, December 31, 2011

Individual weight loss paper

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Individual Paper on a Weight-Loss Program


The weight-Loss program I am reviewing is the Atkins diet. The Atkins diet has gained significant popularity within the United States due to its basics allowing you to eat all the meat and cheese you want. According to Dr. Atkins, the cornerstone of the Atkins philosophy is a four-phase eating plan in conjunction with vitamin and mineral supplementation and regular exercise. Further, it is based upon four principles (Atkins, 00). Phase 1 is the introduction, restricting your carbohydrate intake to 0 grams or less. Phase is ongoing Weight Loss by adding fiber rich foods to your diet. Phase is making the transition from Weight Loss to Weight maintenance. Phase 4 is the lifetime maintenance and involves learning how to select and control the amount of carbohydrates you ingest.


Atkins Diet - Claims


• You will lose weight fast.


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• You can eat all the protein and fat you want and still lose weight.


• Your will have increased energy.


An example of a typical day’s menu is as follows


Typical Induction Menu


Breakfast


Bacon slices, 4 slices


Coffee, decaf, 8 ounces


Scrambled eggs,


Lunch


Bacon cheeseburger, no bun


Bacon, slices


American cheese, 1 ounce


Ground beef patty, 6 ounces


Small tossed salad, no dressing


Seltzer water


Dinner


Shrimp cocktail, ounces


Mustard, 1 teaspoon


Mayonnaise, 1 tablespoon


Clear consomm�, 1 cup


T-bone steak, 6 ounces


Tossed salad


Russian dressing


Sugar-free Jell-O, ½ cup


Whipped cream, 1 tablespoon


Typical Ongoing Weight Loss Menu


Breakfast


Western Omelet


Eggs,


Cheddar cheese, ounces


Bell peppers, 1 tablespoon


Onion, 1 tablespoon


Ham bits, 1/10 cup


Butter, 1 tablespoon


Tomato juice, ounces


Crisp bread, carbohydrate grams (¼ slice)


Tea, decaf, 8 ounces


Lunch


Chefs salad with ham, cheese, and egg with zero-carb dressing


Iced herbal tea, 8 ounces


Dinner


Subway seafood salad, 1 item


Poached salmon, 6 ounces


Boiled cabbage, / cup


Strawberries, ½ cup with 4 tablespoons cream


Typical Maintenance Menu


Breakfast


Gruyere and spinach omelet


Eggs,


Gruyere cheese, ounces


Spinach, ¼ cup cooked


Butter, 1 tablespoon


½ cantaloupe


Crisp bread, 4 carbo grams, ½ slice


Coffee, decaf, 8 ounces


Lunch


Roast chicken, 6 ounces


Broccoli, / cup, steamed


Green salad


Creamy garlic dressing


Club soda


Dinner


French onion soup, 1 cup


Salad with tomato, onion, carrots


Oil and vinegar dressing


Asparagus, 1 cup


Baked potato, ½ small with sour cream ( tablespoons) and chives


Veal chops, 1 serving


Fruit compote, 1¼ cups (generous cup)


Wine spritzer, 16 ounces


Atkins Diet - Drawbacks


• Initial weight loss may be quite fast, but is rarely sustainable.


• Eating protein and fat gets boring, fast.


• Any ketosis-inducing diet strains the kidneys and may be harmful.


• You experience constipation due to lack of fiber.


• Your fat intake is likely to be too high for comfort.


• No diet which eliminates entire food groups is a viable long-term diet.


• Giving up potatoes, corn, bread, fruits and vegetables and much more for as long as it takes to lose the weight, is not a user-friendly diet plan.


• Eating the Atkins way might encourage you to continue eating large quantities of meat, cheese and cream.


Supplements


Dr. Atkins recommends taking chromium picolinate, potassium, magnesium and calcium supplements among the many others he advocates. You will certainly need supplements while you are only eating high protein/high fat foods.


Exercise


Dr. Atkins plan recommends a combination of aerobic exercise, for its cardiovascular benefits, and weight-bearing exercise, to protect your bones and strengthen your muscles as you age. For this reason, it is particularly important that women establish a regular exercise program. An example is to start with any aerobic exercise at any level you can sustain. (If you are overweight, don’t start off running; it places too great a stress on your body.) Check with your doctor before embarking on an exercise routine. If you’re out of shape and very heavy, you may need to start with only 10 minutes a day. Just make sure that 10-minute regimen takes places five times a week. The body can usually handle a 10 percent increase in workload per week (Good, 00).


Behavior modification


The maintenance program Dr. Atkins advocates is a well balanced diet, but his quantities for complex carbohydrates are lower than most nutritionist recommend.


Atkins Diet - Verdict


• Not recommended. Clinical diet research continues to show that the Atkins-type high fat diet elevates total cholesterol, LDLs, triglycerides, homocysteine and fibrinogen (Fleming, 000).


• By contrast, clinical diet research shows that the high-carb/low-fat type diet leads to improvements in all cardiovascular risk factors (Fleming, 000).


In conclusion, I find that the Atkins diet will help you loose the weight, but not in a healthy manner. A well balanced 40-0-0 plan of 40% carbohydrates, 0% protein and 0% fat along with a regularly planned exercise routine will help you to loose weight and remain healthier. The road to success will take longer, but the over all results might last a lifetime.


References


Atkins, Dr. (00). Atkins Nutritionals WhyAtkins Works. Retrieved March 5, 00 from the World Wide Web http//atkinscenter.com/Archive/001/11/-67514.html


Fleming RM, Boyd LB. The effect of high-protein diets on coronary blood flow. Angiology 000; 51817�6.


Good, J. (00). Easy Exercise Program for Weight Loss. Retrieved March 5, 00 from the World Wide Web http//www.stress-free-weight-loss.com/January-1-00.htm





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