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


Bacon slices, 4 slices

Coffee, decaf, 8 ounces

Scrambled eggs,


Bacon cheeseburger, no bun

Bacon, slices

American cheese, 1 ounce

Ground beef patty, 6 ounces

Small tossed salad, no dressing

Seltzer water


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


Western Omelet


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


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

Iced herbal tea, 8 ounces


Subway seafood salad, 1 item

Poached salmon, 6 ounces

Boiled cabbage, / cup

Strawberries, ½ cup with 4 tablespoons cream

Typical Maintenance Menu


Gruyere and spinach omelet


Gruyere cheese, ounces

Spinach, ¼ cup cooked

Butter, 1 tablespoon

½ cantaloupe

Crisp bread, 4 carbo grams, ½ slice

Coffee, decaf, 8 ounces


Roast chicken, 6 ounces

Broccoli, / cup, steamed

Green salad

Creamy garlic dressing

Club soda


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.


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.


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.


Atkins, Dr. (00). Atkins Nutritionals WhyAtkins Works. Retrieved March 5, 00 from the World Wide Web http//

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//

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