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      "title": "Atkins Diet: What's behind the claims?",
      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "title": "Deep Work: Rules for focused success in a distracted world; by Cal Newport || Audiobook Summarys",
      "body": "<center><a href='https://d.tube/#!/v/ame1/f9vwkp6n392'><img src='https://i.ytimg.com/vi/zm_5ONK5obk/hqdefault.jpg' ></a></center><hr>\n\nDescription:-\nThe Internet, emails, and social media provide that we are always connected but also make us overly distracted with different stimuli. We find it hard to concentrate on our work, and everyday tasks become a blur. We truly wish to be more productive and in the moment, but we lose our hearts, blaming it all on technological progress. Professor Cal\nNewport, the author of \"Deep Work,\" believes that we need to relearn one important skill to reverse the adverse effects of this global interconnectedness. This sill is deep work that calls for concentration on a cognitively demanding task. You can learn to process large portions of complicated information using less time as you master the skill. In our highly competitive 21st century economy, this forgotten ability is almost like a superpower suitable for virtually any profession. Newport presents a rigorous training regimen as a series of four \"rules\" for transforming your mind and habits to support this skill. \"Human beings, it seems, are at their best when immersed deeply in something challenging.\"\nCal Newport\n---\nChapters:-\n\n00:00 Deep work is becoming rare by the day\n02:32 Deep work and why it is valuable\n05:30 What is attention residue?\n07:35 The rules of deep work\n10:08 How to use routines to ritualize deep work\n11:36 The value of systematic idleness\n13:39 Conclusion\n\n---\nIf you enjoyed this video, then please subscribe to my channel. Liked, shared and commented are appreciated.\n---\nPlease comment with your favourite books which you will love to read.\n---\n\ndeep work, deep work audiobook, deep work summary, deep work book review, deep work book,\n deep work book summary, deep work cal newport audiobook, deep work review, deep work full audiobook, deep work audio, deep work audiobook summary, deep work audiobook full, deep work audiobook with subtitles, audiobook deep work, about deep work book, deep work by cal newport, deep work by cal newport audiobook, book deep work, book summary deep work, book review deep work, cal newport deep work, cal newport deep work audiobook, cal newport deep work summary.\n---\naudiobook summaries, free audiobook summaries, summary and audiobook, attached audiobook\n summary, best audiobook summary, free audiobook summary, full audiobook summary, audiobook summary in english, audiobook summarys list, audiobook summaries vs summarys, audio book summaries, a audio book, audiobook about, audio books on focus, audio book summary channel, audio books summary english, audio books summaries free,\naudio books summaries for resumes, audio books summaries for students, audio books summaries full, audio.book, audio books summary in english, audio books summaries necessary, audio books summaries new, audio books summaries pdf, audio books summaries playlist, audio books summaries short, audio books summaries series, audio books summaries youtube, book summary in english, book summary channel, book summary animation, book summary audiobook, book summary audio, audio book summary, animated book summary, book summary best, best book summary, book summaries self help, book summaries vs books, book summaries for ap lit, book summaries audio, book summaries audiobook, audiobook summaries, book summaries by chapter, reading book summaries vs books, book summaries chapter by chapter, book summary copyright, english book summaries, book summaries for school, audiobooks full length best sellers, audiobooks free, audiobooks full length free, audiobooks and stuff, audiobooks about life,\naudiobooks about money, audiobooks best sellers, audiobooks business, audiobook  best, best audiobooks, best audiobooks on youtube, british audiobooks, audio books channel, audio books english, \n---\n#booksummaries #audiobooks #audiobooksfree #audiobookslibrary #audiobooksforeveryone #audiobooksummarys\n\n<hr><a href='https://d.tube/#!/v/ame1/f9vwkp6n392'> ▶️ DTube</a><br />",
      "json_metadata": "{\"video\":{\"files\":{\"youtube\":\"zm_5ONK5obk\"},\"title\":\"Deep Work: Rules for focused success in a distracted world; by Cal Newport || Audiobook Summarys\",\"desc\":\"Description:-\\nThe Internet, emails, and social media provide that we are always connected but also make us overly distracted with different stimuli. We find it hard to concentrate on our work, and everyday tasks become a blur. We truly wish to be more productive and in the moment, but we lose our hearts, blaming it all on technological progress. Professor Cal\\nNewport, the author of \\\"Deep Work,\\\" believes that we need to relearn one important skill to reverse the adverse effects of this global interconnectedness. This sill is deep work that calls for concentration on a cognitively demanding task. You can learn to process large portions of complicated information using less time as you master the skill. In our highly competitive 21st century economy, this forgotten ability is almost like a superpower suitable for virtually any profession. Newport presents a rigorous training regimen as a series of four \\\"rules\\\" for transforming your mind and habits to support this skill. \\\"Human beings, it seems, are at their best when immersed deeply in something challenging.\\\"\\nCal Newport\\n---\\nChapters:-\\n\\n00:00 Deep work is becoming rare by the day\\n02:32 Deep work and why it is valuable\\n05:30 What is attention residue?\\n07:35 The rules of deep work\\n10:08 How to use routines to ritualize deep work\\n11:36 The value of systematic idleness\\n13:39 Conclusion\\n\\n---\\nIf you enjoyed this video, then please subscribe to my channel. Liked, shared and commented are appreciated.\\n---\\nPlease comment with your favourite books which you will love to read.\\n---\\n\\ndeep work, deep work audiobook, deep work summary, deep work book review, deep work book,\\n deep work book summary, deep work cal newport audiobook, deep work review, deep work full audiobook, deep work audio, deep work audiobook summary, deep work audiobook full, deep work audiobook with subtitles, audiobook deep work, about deep work book, deep work by cal newport, deep work by cal newport audiobook, book deep work, book summary deep work, book review deep work, cal newport deep work, cal newport deep work audiobook, cal newport deep work summary.\\n---\\naudiobook summaries, free audiobook summaries, summary and audiobook, attached audiobook\\n summary, best audiobook summary, free audiobook summary, full audiobook summary, audiobook summary in english, audiobook summarys list, audiobook summaries vs summarys, audio book summaries, a audio book, audiobook about, audio books on focus, audio book summary channel, audio books summary english, audio books summaries free,\\naudio books summaries for resumes, audio books summaries for students, audio books summaries full, audio.book, audio books summary in english, audio books summaries necessary, audio books summaries new, audio books summaries pdf, audio books summaries playlist, audio books summaries short, audio books summaries series, audio books summaries youtube, book summary in english, book summary channel, book summary animation, book summary audiobook, book summary audio, audio book summary, animated book summary, book summary best, best book summary, book summaries self help, book summaries vs books, book summaries for ap lit, book summaries audio, book summaries audiobook, audiobook summaries, book summaries by chapter, reading book summaries vs books, book summaries chapter by chapter, book summary copyright, english book summaries, book summaries for school, audiobooks full length best sellers, audiobooks free, audiobooks full length free, audiobooks and stuff, audiobooks about life,\\naudiobooks about money, audiobooks best sellers, audiobooks business, audiobook  best, best audiobooks, best audiobooks on youtube, british audiobooks, audio books channel, audio books english, \\n---\\n#booksummaries #audiobooks #audiobooksfree #audiobookslibrary #audiobooksforeveryone #audiobooksummarys\",\"dur\":\"15:22\",\"tag\":\"#audiobooksummarys\",\"thumbnailUrlExternal\":\"https://i.ytimg.com/vi/zm_5ONK5obk/hqdefault.jpg?sqp=-oaymwEcCNACELwBSFXyq4qpAw4IARUAAIhCGAFwAcABBg==&rs=AOn4CLB9VIefafrtmf308nbKYiYsL7DdHw\",\"thumbnailUrl\":\"https://i.ytimg.com/vi/zm_5ONK5obk/hqdefault.jpg?sqp=-oaymwEcCNACELwBSFXyq4qpAw4IARUAAIhCGAFwAcABBg==&rs=AOn4CLB9VIefafrtmf308nbKYiYsL7DdHw\",\"hide\":0,\"nsfw\":0,\"oc\":1,\"refs\":[]},\"tags\":[\"dtube\",\"#audiobooksummarys\"],\"app\":\"dtube/1.2\"}"
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      "title": "Atkins Diet: What's behind the claims?",
      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "title": "Atkins Diet: What's behind the claims?",
      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "title": "Atkins Diet: What's behind the claims?",
      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "title": "Atkins Diet: What's behind the claims?",
      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "title": "Atkins Diet: What's behind the claims?",
      "body": "https://www.healthkart.com/connect/wp-content/uploads/2021/04/Banner-2021-04-28T115428.482-1280x720.jpg\n\n# **What is the Atkins Diet?**\n#\nThe Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats.\n\nThe Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.\n\n# **What is the purpose of the Atkins Diet?**\n#\nThe purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. It says it's a healthy approach whether you want to lose weight, boost your energy or improve health problems, such as high blood pressure or metabolic syndrome.\n\n# **Why might you follow the Atkins Diet?**\n\nYou might choose to follow the Atkins Diet because you:\n\nEnjoy the types and amounts of food featured in the diet.\nWant a diet that restricts certain carbs to help you lose weight.\nWant to change your overall eating habits.\nHave medical concerns you think the diet can help improve.\nLike the related Atkins Diet products, such as cookbooks, shakes and bars.\n\nCheck with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes.\n\nhttps://gwinnettmagazine.com/wp-content/uploads/2022/02/atkinsdiet-1-1068x601.jpg\n\n# **What does the Atkins Diet involve?**\n#\nThe main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.\n\nThe Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. Rather, controlling carbs is what's important.\n\nThe Atkins Diet holds that eating too many carbs — especially sugar, white flour and other refined carbs — leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat. But the Atkins Diet says it's not a high-protein diet.\n\nLike many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. It also addresses health problems that may come up when first starting a low-carb diet.\n\n**Carbohydrates**\n#\nThe Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. This puts its net carb value at 1 gram.\n\nThe Atkins Diet says its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. And the Atkins Diet says it won't leave you feeling hungry or deprived.\n\nOnce you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The personal carbohydrate balance is the number of grams of net carbs you can eat each day without gaining or losing weight.\n\n**Exercise**\n\nThe Atkins Diet claims exercise isn't needed for weight loss. But it states that exercise can help keep your weight steady and offer other health benefits.\n\n**What are the phases of the Atkins Diet?**\n\nThe Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases.\n\n**Phase 1: Induction**. In this strict phase, you cut out almost all carbohydrates from your diet. You eat just 20 grams of net carbs a day, mainly from vegetables.\n\nInstead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. \"Foundation\" vegetables, such as asparagus, broccoli, celery, cucumber, green beans and peppers, should account for 12 to 15 grams of your daily net carbs.\n\nIn this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.\n\n**Phase 2: Balancing**. In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.\n\n**Phase 3: Pre-maintenance**. In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops. You stay in this phase until you reach your goal weight.\n\n**Phase 4: Lifetime maintenance.** You move into this phase when you reach your goal weight. Then you keep on with this way of eating for life.\n\n**A typical day's menu on the Atkins Diet**\n\nhttps://images.medindia.net/amp-images/patientinfo/atkins-diet.jpg\n\nHere's a look at what you might eat during a typical day on phase 1 of the Atkins Diet:\n\n**Breakfast**.\nEgg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.\n\n**Lunch**. \nBaby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.\n\n**Dinner**\nSalmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.Snacks. You typically can have two snacks a day.\n\n**Snacks**\nmay include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.\n\n# **What are the results of the Atkins Diet?**\n\n**Weight loss**\n\nThe Atkins Diet says that you can lose a large amount of weight in the first two weeks of phase 1 — but it also states that those aren't typical results. The Atkins Diet also notes that you may lose water weight at first. It says that you'll keep losing weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.\n\nMost people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets. And studies find that most people regain the weight they lost no matter which diet plan they used.\n\nBecause carbs usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited. And you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake.\n\n# **Health benefits**\n#\nThe Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and heart disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for heart disease and diabetes.\n\nAnd most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.\n\nSome health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.\n\nBut it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.\n\n# **What are the risks of the Atkins Diet?**\n#\nThe Atkins Diet says that cutting carbs extremely in the early phase of the program can cause some side effects, including:\n\nHeadache\nDizziness\nWeakness\nFatigue\nConstipation\n\nSome very low-carb diets also restrict carbs so much that they cause you not to have enough nutrients or fiber. This can cause such health problems as constipation, diarrhea and nausea. Eating carbs that are high fiber, whole grain and high in nutrients can improve the health profile of programs like the Atkins Diet, though.\n\nIt's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat. This causes ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.\n\nIn addition, the Atkins Diet isn't a good idea for everyone. For example, the Atkins Diet recommends that you talk to your health care provider before starting the diet if you take diuretics, insulin or oral diabetes medications. Also, people with severe kidney disease shouldn't follow the diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.\n\n\n\n**References**\nMayo clinic.\n\nPizzorono JE, et al., eds. Obesity. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed April 27, 2022.\n\nAtkins 20 low carb diet facts. Atkins. https://www.atkins.com/how-it-works/faqs/atkins20-faq. Accessed April 27, 2022.\n\nThe Atkins Diet: How it works. Atkins. https://www.atkins.com/how-it-works. Accessed April 27, 2022.\n\nPerreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed April 27, 2022.\n\nGe L, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomized trials. British Medical Journal. 2020; doi:10.1136/bmj.m696.\n\nFreire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.\n\nHeimowitz C. Atkins: Eat right, not less: Your guidebook for living a low-carb and low-sugar lifestyle. Kindle edition. Simon & Schuster; 2018.\n\nPallazola VA, et al. A clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings. 2019; doi:10.1016/j.mayocpiqo.2019.05.001.\n\nAnton SD, et al. Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials. Nutrients. 2017; doi:10.3390/nu9080822.\n\nSchutz Y, et al. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews. 2021; doi:10.1111/obr.13195.\n\nHensrud DD (expert opinion). Mayo Clinic. April 27, 2022.",
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      "body": "https://dentrixdentalcare.com/wp-content/uploads/2016/08/Mistakes-that-Hurt-Your-Childs-Smile-980x547.jpg\n\n## **1. Not flossing**\n#\nBrushing your teeth twice a day is important, but many patients don't realize that flossing at least once a day is just as critical to achieving—and maintaining—a healthy smile. Flossing removes the cavity-causing bacteria left behind from food particles that get stuck between teeth. \"Although bleeding and irritation sometimes can occur when you first start flossing, it's important to keep at it,\" says Dr. Ghareeb. \"Your gums will toughen up and your oral health will be better for it.\"\n#\n#\n## **2. Brushing too soon after eating**\n#\nConsuming acidic foods and beverages, such as sports and energy drinks, citrus fruits, wine, and tomatoes, can erode tooth enamel—the glossy outer layer of the tooth. Brushing your teeth too soon after eating and drinking these items can cause more damage because you are essentially brushing the acid into the teeth, not getting rid of it. Instead, you should rinse your mouth with water after consuming acidic foods and beverages and wait at least 30 minutes before brushing your pearly whites!\n#\n#\n## **3. Not replacing your toothbrush often enough**\n#\nNot only are old toothbrushes ineffective, but they also harbor harmful bacteria that can cause infections. Toothbrushes should be changed every three to four months. \"It's also important to change your toothbrush after you've had a cold,\" says Dr. Ghareeb.\n#\n#\nhttps://www.westairdriedental.ca/wp-content/uploads/2019/02/Love-Your-Teeth-Day_img.jpg\n\n## **4. Excessively bleaching your teeth**\n#\nOverzealous bleaching can cause your teeth to look unnaturally white and increase tooth sensitivity. Before using an at-home bleaching product, talk to your dentist. \"He or she can advise you on proper use of these products as well as which type of bleaching system will provide you with the best results,\" says Dr. Ghareeb.\n#\n#\n## **5. Using a hard-bristled toothbrush**\n#\nA hard-bristled toothbrush coupled with an aggressive brushing technique can cause irreversible damage to your gums. Use a soft toothbrush and gently brush your teeth at a 45-degree angle, in a circular motion. Using a back-and-forth, sawing motion causes the gums to recede, and can expose the root of the tooth, making teeth extremely sensitive.\n\nhttps://mamul.am/images/pics/5-habits-that-destro-u46652-1.jpg\n#\n#\n**References:-**\nAcademy of General Dentistry.",
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      "body": "https://dentrixdentalcare.com/wp-content/uploads/2016/08/Mistakes-that-Hurt-Your-Childs-Smile-980x547.jpg\n\n## **1. Not flossing**\n#\nBrushing your teeth twice a day is important, but many patients don't realize that flossing at least once a day is just as critical to achieving—and maintaining—a healthy smile. Flossing removes the cavity-causing bacteria left behind from food particles that get stuck between teeth. \"Although bleeding and irritation sometimes can occur when you first start flossing, it's important to keep at it,\" says Dr. Ghareeb. \"Your gums will toughen up and your oral health will be better for it.\"\n#\n#\n## **2. Brushing too soon after eating**\n#\nConsuming acidic foods and beverages, such as sports and energy drinks, citrus fruits, wine, and tomatoes, can erode tooth enamel—the glossy outer layer of the tooth. Brushing your teeth too soon after eating and drinking these items can cause more damage because you are essentially brushing the acid into the teeth, not getting rid of it. Instead, you should rinse your mouth with water after consuming acidic foods and beverages and wait at least 30 minutes before brushing your pearly whites!\n#\n#\n## **3. Not replacing your toothbrush often enough**\n#\nNot only are old toothbrushes ineffective, but they also harbor harmful bacteria that can cause infections. Toothbrushes should be changed every three to four months. \"It's also important to change your toothbrush after you've had a cold,\" says Dr. Ghareeb.\n#\n#\nhttps://www.westairdriedental.ca/wp-content/uploads/2019/02/Love-Your-Teeth-Day_img.jpg\n\n## **4. Excessively bleaching your teeth**\n#\nOverzealous bleaching can cause your teeth to look unnaturally white and increase tooth sensitivity. Before using an at-home bleaching product, talk to your dentist. \"He or she can advise you on proper use of these products as well as which type of bleaching system will provide you with the best results,\" says Dr. Ghareeb.\n#\n#\n## **5. Using a hard-bristled toothbrush**\n#\nA hard-bristled toothbrush coupled with an aggressive brushing technique can cause irreversible damage to your gums. Use a soft toothbrush and gently brush your teeth at a 45-degree angle, in a circular motion. Using a back-and-forth, sawing motion causes the gums to recede, and can expose the root of the tooth, making teeth extremely sensitive.\n\nhttps://mamul.am/images/pics/5-habits-that-destro-u46652-1.jpg\n#\n#\n**References:-**\nAcademy of General Dentistry.",
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