The 21st century has seen an increase in the rate of lifestyle-related diseases. Excess weight has been identified as one of the prominent triggers of several diseases, including hypertension, cardiovascular conditions as well as diabetes. In recent years, a plethora of fat loss programs aimed at mitigating weight has been developed. This paper aims at evaluating the Atkin’s fat loss program and describes how its nutritional profile weighs against other alternatives in terms of ability to support intense training and lasting results.
The Atkins diet is one of the most popular weight reduction programs across the globe. It was developed by Dr. Robert C. Atkins, who recommended the intake of a low-carb and high protein diet (ketogenic diet) to foster a weight loss of up to 15 pounds in two weeks (Anderson, Konz, & Jenkins, 2000). The reduced intake of carbohydrates induces a higher rate of digestion of proteins as well as dietary and stored body fat, leading to weight loss. The Atkins fat loss program is similar to the Dukan program, which also used a involves the consumption of a high -protein and low-carb diet (Dukan, 2018). However, the latter includes intense exercises throughout the diet (Dukan, 2018). In the contemporary environment, low carb diets have increasingly become accepted as the mainstream mechanisms of weight loss.
While the Atkin’s diet has been found useful in promoting effective weight loss at low intensity, the fat loss program is not safe for intense training. Carbohydrates are considered as the best sources of fuel for the body; in high-intensity training exercises, ketogenic diets do not avail enough energy hence decreased performance, tiredness, and fatigue may occur (Anderson, Konz & Jenkins, 2000; Julia et al., 2014). In this regard, the Atkins diet cannot be considered as an effective performance during high-intensity exercises (Julia et al., 2014); trainees should be encouraged to increase their carb intake before high-intensity training sessions.
The effect of the Atkin’s weight loss program has been found to target individuals who need a gradual weight loss. When compared to the Dukan method, the Atkin’s plan results in a modest decline in weight over more prolonged periods rather than a drastic loss of weight within a limited window (Truby, 2006). Furthermore, the effects of the program are more long-lasting as the body can gradually adapt to progressive fat loss (Julia et al., 2014). Hence, the Atkin’s plan is an ideal method for individuals aiming to maintain their results for the longer term.
Overall, the Atkin’s diet is a ketogenic diet that relies on the lower consumption of carbs to foster protein and fat use. It is an active low-intensity fat loss program that may require modification when an individual requires intense training. It results in a gradual weight loss hence may be useful as a long-term weight management technique.
References
Anderson, J. W., Konz, E. C., & Jenkins, D. J. (2000). Health advantages and disadvantages of weight-reducing diets: a computer analysis and critical review. Journal of the American College of Nutrition, 19(5), 578-590.
Dukan, P. (2018). The Dukan Diet: The Revised and Updated Edition for 2019. Hachette UK.
Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., … & Jansen, J. P. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. Jama, 312(9), 923-933.
Julia, C., Péneau, S., Andreeva, V. A., Méjean, C., Fezeu, L., Galan, P., & Hercberg, S. (2014). Weight-loss strategies used by the general population: how are they perceived? PloS one, 9(5), e97834.
Truby, H., Baic, S., Fox, K. R., Livingstone, M. B. E., Logan, C. M., Macdonald, I. A., … & Millward, D. J. (2006). Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials”. Bmj, 332(7553), 1309-1314.
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