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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; 518176.
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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