Atkins Diet Carbs: New Atkins vs. Old Atkins
A trio of American doctors had
done studies on the old Atkins diet and has come up with a healthier and easier,
yet effective version of New Atkins diet. Instead of insisting on the
consumption of high protein meat, poultry, seafood and high fat oil, New Atkins
Diet allows dieters to enjoy more high fiber vegetables, berries, potatoes, etc.
New Atkins Diet Carbs Focuses on 'Net Carbs'
The new Atkins emphasizes on the daily intake of 'net carbs', instead of the
total carb intakes as in the old Atkins. The ‘net carb’, also known as
digestible or impact carbs, is calculated by deducting dietary fiber (in grams)
from the total carbs taken (in grams). Fiber is an indigestible carb, and thus
it doesn’t have impact on the blood sugar levels. For example, a cup of cooked
green beans may have only 5.8g in net carb, compared to 9.8g of total carb, as
the dietary fiber has taken up 4.0g. Therefore, with the new Atkins, dieters can
consume more healthy carbohydrates and still continue to lose weight.
The basic Atkins' principles
(i.e. protein with every meal, restricted carb and no sugar) still apply to this
new diet, the difference is the amount allowed. Old Atkins doesn’t restrict the
amount of protein taken but new Atkins only recommends a maximum of 6 oz for
each meal (8 oz for tall men). Vegetables are allowed in the induction phase of
the new version, and the amount is so much that even vegetarians dieters have no
problem following it. Nuts, legumes, berries and even alcohol can be added back
to the menu when going into Phase 2, after the 14-day induction phase.
Wholegrain products, such as bread, rice and even pasta are back on the menu in
Phase 3, once you get within 10 pounds of your goal weight. Coffee which was
banned in old Atkins is allowed in moderation as research shows that moderate
caffeine intake is good for long-term health as it contains various antioxidants
and fat-burning properties. Many dieters complain about headaches, dizziness,
weakness, fatigue and constipation during the initial stage of the diet due to
dramatic shift in fluid and salt, which is the result of low-carb diet. New
Atkins advises dieters to include at least 1/2 tsp of salt or 2 tbsp of soy
sauce a day to keep up the salt level and also drinking a lot of water.
For dieters with less than 14
pounds or 6.4kg to lose, the new Atkins allows them to skip the first phase and
go directly into the Phase 2 which offers a wider choice of food. However, for
dieters over the age of 50 or those having problem in maintaining their weight,
spending longer on the induction phase is encouraged. When the targeted weight
is achieved, dieters can follow a self-tailored maintenance plan and adjust
their long-term eating habits accordingly. Reintroducing of carbohydrates into
diet should be done slowly, one at a time and follow a specific order, to the
ceiling of 95g of net carbs per day, without putting on weight. Any
carbohydrates source that triggers craving or affecting the weight should be
avoided. The suggested order of introducing starts with leafy greens low carb
vegetables, followed by high fat low carb cream and hard cheese, nuts and seeds
(but not chestnuts), berries and melon (but not watermelon), whole milk yogurt
and cottage cheese, legumes, vegetable juice, fresh fruits and higher-carb
vegetables and finally whole grains products.
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