Atkins Diet – New And Old

New Atkins diet is a result of the changes that were made in original Atkins program that was introduced almost 40 years ago by Dr Atkins. Since its introduction to public, it became one of the famous diet regimens in USA. With advances in nutritional sciences, the changes were made even in the original and the basic Atkins diet that was called new Atkins diet. The new Atkins diet has its own shares of favourism and flaks. The new Atkins Diet was an answer to the critics of the original plan introduced by Dr Robert Atkins. The original plan was criticized for the fact that it had no incorporation of carbohydrates at all. Years later in year 2002 came the new plan that was called New Atkins Diet that had tried to overcome the flaws that accompanied the parent plan.

The New Atkins Diet

The new Atkins Diet was introduced in a book titled ‘New Atkins for a New You’. The main advantage of this new concept over the original one was said to be that it was much easier and more flexible for the user to follow the Atkins diet plan. Moreover, this diet is said to incorporate the latest and minute details of ever changing Science. Also it had a more practical approach thus was in turn easier to follow. Let us talk about the details of New Atkins Diet.

Atkins Diet Plan

This new diet consists of 4 phases; induction, continuing, pre-maintenance and lifelong maintenance. In short, it begins with extreme restriction of carbohydrates that has to be continued for a minimum of 2 weeks. Dieters have to consume 3 main meals and 2 snacks, each consisting mainly of proteins. As there is phase progression, the person can switch over to food items that have low glycemic index for e.g. legumes and berries. Thus we notice that as you progress through the phase, there is incorporation of carbohydrates though in restricted quantity. Dieters also have the full liberty to eat vegetables regardless of the phase. What made the New Atkins diet more flexible and friendlier to the dieters is the fact that in contrast to the original diet where the users were strictly prohibited from using alcohol or coffee, the New Atkins diet allows them to take a milder version of both in little amounts. This increases the chances of users to stick to the program for a longer period of time.

Atkins Diet Food

New Atkins Diet recommends food items like non vegetarian stuff, tomatoes, green vegetables and food with low glycemic index. Amongst range of oils it recommends olive oil thus we can divide the food included in the New Atkins Diet in 4 phases:

a. ATKINS DIET PHASE 1 – in first two weeks- food here includes high protein foods and small amounts of vegetables and salads.

b. PHASE 2 – in addition to phase 1’s food items, here you can add restricted amounts of berries and nuts.

c. PHASE 3 – I am sure this must be the most awaited phase since it permits more flexibility. Here you can add foods like potatoes and fruits to your early food regime. But one thing to be remembered here is that the third phase shall be started when the dieters are just around 10 lbs away from their target ideal weight.

d. PHASE 4 – It does not end when you reach your ideal weight since it is more important to maintain it. This can be done with a diet including vegetables, dairy, lean protein, cheese, fruits and whole grains.

Role of Exercise in The New Atkins Diet

What is the role of complementary exercise to New Atkins Diet? It is better if vigorous form of exercise is not started during first 2 or 3 weeks of beginning of New Atkins diet. The form of exercise that is recommended is the combination of strength training and cardiovascular exercises. These would help to keep weight in check as well as maintain the blood sugar level.

Science Behind New Atkins Diet

Let us look at the science behind our New Atkins Diet- as like the original plan, in new Atkins diet also, the weight loss is based on process of ketosis. Since high levels of ketosis can be dangerous for the body, the New Atkins diet introduced low levels of carbohydrates in a gradual fashion. Unlike original plan, the NEW ATKINS DIET is friendlier to the body in a way that it keeps ketosis in check at a lower and safer degree.

One thing that always works in favor of a new concept is its popularity among celebrities.” The high protein, high fat and low carb” Atkins diet caught the eye and attention of our celebs from very beginning and this in turn helped its shoot up fame among common men as well. Jennifer Aniston, Gerri Hellwell and Robin Williams are such celebs to name a few. In the nutshell, New Atkins Plan is advancement in the original Atkins diet with an increased flexibility. While other diet plans are based on low fat and low carb diet, the NEW ATKINS DIET has its own plan of low carb, high fat and high protein. The plan will only work if you follow it whole heartedly and with full determination.

Why New Atkins Diet

The new Atkins diet is a boon for those people who want to shed those extra kilos and want to have a flat belly but without following those strict diet regimens. The original plan by Dr Atkins was definitely a hit and rage with the people but was later on considered bad by those who thought that incorporation of fats and carbohydrates was not in the correct order. The basic plan believed in high protein and high fat but the carbohydrate stuff was absolutely missing. In the New Atkins plan, the dieters had the privilege to have those forbidden carbohydrates and still lose weight.

How Does The New Atkins Diet Work?

In short, under this plan, there is burning of fat instead of storage. Also since there is stabilizing of body sugar level, there is no craving for undesired foods. What was noticed with the basic plan was that total emission of carbohydrates could lead to untoward effect like low energy level that prompted the dieters to then munch on unwanted forms of carbohydrates. This part was overcome in New Atkins Plan.

Let us see the physiology behind it- it is the refined and starchy forms of carbohydrates that do badly for health. Pasta, breads and cakes need to be avoided since they lead to high blood sugar level that in turn leads to release of excessive amounts of insulin that would cause storage of fat. But in New Atkins diet only good carbohydrates are permitted that keep the energy levels of users at a good level and also doesn’t let increase the blood sugar to higher levels.

In new Atkins diet as far as carb level is concerned, the dieter should calculate the carb value of each supplement. This is essential since net carbohydrate consumption is of utmost importance. This is not at all difficult since the food packaging provides the details of carbohydrates present in the item and also the new carbohydrate counter book make it very easy for them.

New Atkins Diet – Proteins And Fats

There is a great emphasis on protein intake. The diet recommends about 6 oz in every meal. This is so because proteins are the building blocks that keep you satiated and serve many more roles. Protein is high in animal products, animal by products, nuts etc. Coming to fat, the good forms of carbohydrates are very much necessary for good growth since they are a back up energy source. The concept behind New Atkins diet is that, by keeping carbohydrate intake at minimal level you can enjoy the fat without feeling guilty.

New Atkins Diet Phase

Depending upon the person’s wish, he or she can manipulate the new Atkins diet to a level. For e.g if the dieter wants to lose weight in a gradual manner, he can follow the all 4 phases as per the directions. In case he is in a hurry and wants to get rid of the flab at earliest, he can follow the first phase for a prolonged time. The four phases of new Atkins diet are-

1. The restrictive induction phase
2. The ongoing weight loss phase
3. Pre- maintenance phase and
4. Lifelong maintenance

The principle is that as the phase progresses the net carbs included in your diet increases gradually. For e.g. in the first phase, the net carbohydrates permitted are to the maximum 20 g a day. This induction phase can continue till the the first two weeks or even till six months depending upon how fast the user wants to reduce the weight as said earlier. In the second phase, 5 g of net carbs are added every week. In the third phase, 10 g of net
carbs are added every week. It is this pre- maintainence phase when the ideal weight is reached. The plan can be followed without much difficulty but you have to remember that what is of utmost importance is to calculate the net carb value of each item and you do not have any relaxation for that.

But as it is said, “nothing is either white or black but is grey”, same is true for new Atkins diet, the critics have their own thoughts and decisions about this diet. They say that there are definitely disadvantages. Let us see that-:

The New Atkins Diet – Pros And Cons

1. Atkins Diet Advantages:
-It is better as it favors leaner meat while excludes fry ups.
-Though in the latter stages only, fruits and vegetables have found a place in NEW ATKINS DIET.
-There are more chances of keeping your ideal weight maintained for a longer period of time.
-Rapid weight loss.

2. Atkins Diet Disadvantages:

-There is a restriction or elimination of wide variety of eating items like fruits, starch etc.
-Users experience low level of energy since carbohydrate restriction is there.
-Here cheese is permitted that may lead to high cholesterol and high BP.

All said and done, the New Atkins Diet has its own huge fan following and people find it worth trying.