26 Januari 2013

Atkins Vegetarian Diet


Vegan weight loss is a hot topic, and here is something that will make vegan weight loss an even hotter discussion.

Many people have experienced temporary or short term weight loss using a traditional low carb diet, like the Atkins Diet. However, is it worth the risk? According to short but informative video found on NutritionFacts.org, a Harvard study found that low carb diets that emphasize animal sources of fat and protein were associated with more heat attacks, more cancer deaths and SIGNIFICANTLY shorter life spans. The Atkins Diet is a low-carbohydrate eating plan that promises weight loss and a plan to prevent yourself from regaining the weight. 

The suggested meal plan includes plenty of meat every day, but you can follow a vegetarian Atkins Diet if you do not mind having extremely limited food choices.
What about a Vegan Atkins diet? The Good News! Researchers found that people that followed a plant based low carb vegan Atkins diet, emphasizing meat substitutes, tofu, seitan, tempeh, like many of the options the found on the Veggie Brothers.com menu, in addition to other plant based food sources like nuts and avocados, did VERY WELL, including lowering LDL by 20% (bad cholesterol). Meaning, it’s not really the breakdown of fats to carbs to proteins, but the source of the vegan Atkins diet (coming from plants instead of animals) which was the main factor in whether the diet would result in long term positive health gains, or put one at severe risk for illness, disease and death.

Vegetarian or not, though, remember that a low-carbohydrate diet may lead to nutrient deficiencies, so talk to your doctor before starting one.

NET CARBS
Each day on the Atkins Diet, stay below your limit for net carbs, which you can calculate for a food by subtracting the grams of dietary fiber from the total amount of carbohydrates in a food. You get only 20 daily net carbs during Phase 1 or the Induction Phase, which lasts for at least two weeks or until you are within 15 lbs. of your goal weight. In Phase 2 or Ongoing Weight Loss, increase your daily net carbs by 5 g per day until you lose 2 lbs. per week. Your daily net carbs increase and your weight loss continues to slow on Phase 3, Pre-Maintenance, and you eat about 45 to 100 daily net carbs to prevent regaining your weight during Phase 4, Lifetime Maintenance.

VEGETARIAN PROTEINS
Each of your three to five daily meals on the Atkins Diet should include 4 to 6 oz. of a high-protein food. The regular Atkins' meal plan would include meats, such as beef and pork, fish, shellfish, poultry and eggs. You can still eat eggs for your protein if you are a lacto-ovo vegetarian, which means that you eat eggs and dairy, even though you avoid meat. Tofu is an alternative protein source for vegans, but remember to count its net carbs. You can have up to two high-protein, low-carbohydrate Atkins Advantage bars or shakes each day during phase 1, and more vegetarian bars and shakes during later phases.

CONSIDERATIONS
A vegetarian Atkins Diet can be healthier for your heart than a traditional Atkins program, since your vegetarian plan will not include high-fat meats and dark-meat chicken with skin. These foods are high in saturated fat and cholesterol, which can both raise levels of bad LDL cholesterol in your blood. However, be careful about getting saturated fat or cholesterol from egg yolks, full-fat cheese or Atkins Advantage Diet products. The potential risks from low-carbohydrate diets include fatigue and light-headedness, or constipation from the lack of fiber.

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