Joseph Melanson
Human Nutrition
Prof. Ortiz
09 November 2012
An Analysis
of the Diet Program taken from the book Atkins
for Life: The Complete Controlled
Carb Program for Permanent Weight Loss and Good Health, by Dr. Robert C. Atkins.
This diet program, The
Atkins Diet, is taken from the book Atkins
for Life: The Complete Controlled Carb Program for Permanent Weight Loss and
Good Health, by Dr. Robert C. Atkins. This particular diet emphasizes the
control of carbohydrates by reducing the amount of carbohydrates one takes in
in one’s diet as a means to losing weight.
“Atkins
for Life”, Dr. Atkins (2003) claims, “will help you incorporate
healthy carbohydrates along with protein and fat into a nutrient-rich, varied,
and delectable way of eating for a lifetime”, teaching one to “distinguish
between “good” and “bad” carbs so that you can select those foods that are
lower in carbs and have a more moderate impact on your blood sugar” (p. x). Dr.
Atkins (2003) states that his diet program “allows you enormous variety in the
kinds of foods you can eat” (p. xi). With the exception of unhealthy foods, “you
can eat almost everything else in moderation
if your individual metabolism permits” (Atkins, 2003, p. xii). The real
objective of the Atkins diet, Dr. Atkins (2003) states, is to “maintain the
weight you lose and maintaining a level of health far beyond that which you started”
(p. x).
Dr.
Robert C. Atkins received his medical degree in 1955, and is a specialist in cardiology.
He is the author of several bestselling weight loss books, and “the founder and
medical chair of The Atkins Center for Complimentary Medicine in New York City”
(rear cover).
Criteria for diet program analysis from Nutrition: Concepts and Controversies. (Table 9-8, p. 348).
1). It does provide a
reasonable amount of calories as one can consume what one wants but must reduce
only the consumption of carbohydrates. 10 Points.
2). The Atkins diet
provides as much protein as one desires, emphasizing more healthier choices, of
course, focusing instead on carbohydrate reduction. 10 Points.
3). Fats are not so
much of a concern as are the reduction of one’s carbohydrates. 10 Points.
4). The Atkins diet
focuses on carbohydrate consumption and expects the follower to consume in its
four stages; 45 grams (345 calories), 58 grams (447 calories), 85.5 grams (659 calories),
and 105.5 grams (814 calories) respectively. So only at the end of the program
is the diet in agreement in with the Daily Recommended Intake. 0 Points.
5). As the Atkins diet promotes reducing “bad”
carbohydrates, which are mostly useless, one gets their vitamins and minerals
through other food groups. 10 Points.
6).
This diet program allows a great deal of variety in what one can choose to eat.
10 Points.
7).
The Atkins diet does not require “special, expensive, or unusual” foods (348).
10 Points.
8).
This diet does not promise any kind of dramatic weight-loss, but weight-loss
through gradual, healthy eating practices along with regular exercise. 10
Points.
9).
This diet encourages the follower to engage in healthier eating, along with
pursuing an exercise regimen, in the goal of living a permanent healthy
lifestyle. 10 Points.
10).
The Atkins Diet doesn’t use any “counselors”, or require large sums of money,
or necessitate signing a contract. 10 Points.
11).
This diet does not promote any kind of weight-loss aids, devices, or
supplements. 10 Points.
12).
Dr. Atkins advises pregnant and nursing women “should not follow this weight-loss diet except for the Lifetime
Maintenance”, or the fourth and last stage, and that anyone trying to lose
weight should do so “under the supervision of a doctor” (10). 10 Points.
Sample Meal Plan 1 (Atkins,
2003, p. 161).
|
45
Net Carbs
|
60
Net Carbs
|
80
Net Carbs
|
100
Net Carbs
|
||||
|
Breakfast
½ cup Fiber 1 cereal
½ cup low carb soy milk
½ cup blueberries
|
10
1
8
|
½ cup Fiber 1 cereal
½ cup whole milk
½ cup blueberries
|
10
5
8
|
½ cup Fiber 1 cereal
½ cup whole milk
or 1/3 small banana
|
10
5
8
|
½ cup Fiber 1 cereal
¾ cup whole milk
Or 1 peach
|
10
7.5
8
|
|
Lunch
Large green salad with dressing, ½ tomato
Hamburger patty
Macaroni and Cauliflower Salad
|
6
0
4
|
Or Atkins Cole Slaw 6
Hamburger patty 0
Cauliflower Macaroni Salad 4
|
6
0
4
|
Large green salad with dressing, ½ tomato
Hamburger patty
Or 1/3 cup green peas
|
6
0
4
|
Or 1 small red pepper, sliced
Hamburger patty
½ whole-grain bun
Or ½ cup low carb pasta
|
6
0
15
4
|
|
Dinner
Miso-Soy Glazed Salmon
½ cup green vegetable stir-fry
½ cup raspberries
|
5
5
3
|
Miso-Soy Glazed Salmon
Or 1 cup broccoli
¾ cup edamame
½ cup raspberries
|
5
5
9
3
|
Miso-Soy Glazed Salmon
½ cup green vegetable stir-fry
½ cup brown rice
½ cup raspberries
Frozen Lemon Mousse
|
5
5
20
3
7.5
|
Miso-Soy Glazed Salmon
¾ cup green vegetable stir-fry
½ cup brown rice
½ cup raspberries
Frozen Lemon Mousse
|
5
7.5
20
3
7.5
|
|
Snack
1 ounce macadamia nuts with 2 ounces cheese
|
3
|
1 ounce macadamia nuts with 2 ounces cheese
|
3
|
1 kiwifruit
1 ounce macadamia nuts with 2 ounces cheese
|
9
3
|
Or 1 peach 9
Or ½ cup cottage cheese 3
|
9
3
|
|
Total 45 58 85.5 105.5
|
|||||||
Meal Plan 1 (p. 161).
This
diet has scored a total of 110 points.
I
would recommend the Atkins diet as a reasonable diet that does not promote
dangerous practices, expensive costs, or complicated food choices. Anyone can
do the Atkins diet as it is very simple in its main focus on the adherence to
reducing ones’ carbohydrate consumption. The consumption of carbohydrates can
raise one’s insulin and blood sugar levels which can have detrimental effects
to the body. In reducing one’s carbohydrate consumption one can lose weight in
a safe, healthy way, increasing one’s energy levels, and optimize the
functioning of the body. The diet practices mentioned in this book can actually
help someone live a longer, healthier life.
Works Cited:
Atkins, R.C. (2003). Atkins for Life: The Complete Controlled
Carb Program for Permanent
Weight
Loss and Good Health. St. Martin’s Press. New York.
Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. 12th
ed. Cengage Learning.
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