The Atkins Diet
If you plan to use Slim-Fast, you should consider doing so under the supervision of a healthcare professional who can help teach you how to transition yourself from the the shakes and who can monitor for potential complications of a fast weight-loss. It is the only FDA-approved weight-loss medication that is available OTC and available at a higher dose with a prescription. Overall, a safe and effective commercial program will offer educational materials that have been reviewed by a licensed healthcare professional. Some employers and health plans subsidize or reimburse program costs. There are numerous ways a ketogenic diet can support health, nutrition and the lifestyle of anyone following it.
Online/Web-based Diet Programs
Nutrisystem features portion-controlled foods and structured meal plans that are both high in protein and low in glycemic index GI. Low-GI means means that the foods do not cause your blood sugar to rise sharply.
For people with diabetes, a low-GI diet can help keep blood glucose in control. Nutrisystem plans, tailored for men and women, encourage you to consume three meals and two or three snacks per day. The plans offer about different pre-packaged to choose from. Foods are home-delivered, typically in shipments every four weeks, after you place an order online or over-the-phone. You have to purchase additional fruits, vegetables and dairy products on your own.
These are grouped into three categories: Smartcarbs nutrient-rich, high-fiber carbohydrates , PowerFuels lean proteins and healthy fats and vegetables non-starchy ones which can be eaten freely. A meal planner explains how and when to add these foods into your diet.
The program has an active online community, including discussion boards and dietitian-led chats. Counseling, for those who want it, is available and included with most Nutrisystem programs.
With the recommended fruits, vegetables and dairy products, this diet plan can be considered well-balanced. Research on Nutrisystem customers showed an average weight-loss of 18 pounds at three months and 27 pounds at six months.
Some research finds a small weight-loss advantage for low-GI diets over high-GI ones, but other studies find no difference. So, this should be a healthy way to lose weight. Another concern is that participants using pre-packaged meals do not necessarily learn good nutrition, which makes maintaining weight-loss difficult once they return to buying food on their own.
Counselors are also available throughout the program and during transition and maintenance to educate about good eating habits. The final concern is the cost of the food. This does not include the additional fruits, vegetables and other foods that you must purchase on your own.
Although Nutrisystem claims that the full cost of eating while on the program is about 15 to 40 percent less than what the average American spends on food, some consumers would rather buy food week-to-week. Some employers and health plans subsidize or reimburse program costs. The program is developed by registered dietitians in consultation with an expert Science Advisory Board.
The program is delivered by trained personal consultants in weekly motivational one-on-one consultations, in center, over the phone or via Skype. Consultants partner with members to identify personal motivators, set weekly menu and activity plans, monitor progress, overcome obstacles and positively reinforce success. A typical menu day on Jenny Craig consists of three meals and three snacks per day, which, in combination with the added grocery items, adds up to an individualized menu calorie level that is based on your gender, age, height, weight and level of physical activity.
The standard menu caloric distribution is percent carbohydrate, percent fat and percent protein. For the Jenny Craig for type 2 diabetes menu, the caloric distribution is 45 percent carbohydrate, 30 percent fat and 25 percent protein. For the first half of your program, you primarily follow menus that include Jenny Craig foods for seven days a week. For special events or other times when you need an alternate option, your consultants will offer guidance for meals on your own. When you have lost half of your total weight-loss goal, you make the transition to five to six days of menus that include Jenny Craig foods and one to two days of your own foods.
Throughout your program, you work with your consultant to utilize behavioral strategies to address challenges like emotional, social and unconscious eating and dining out, as well as to build an enjoyable, active lifestyle. Jenny Craig is a well-balanced, scientifically proven program on which you can expect to lose pounds per week on average.
A clinical trial of people with type 2 diabetes demonstrated a 9 percent weight-loss at one year with greater improvements in diabetes control and heart risk factors as compared to usual care. For both programs, Jenny Craig participants achieved three times greater weight-loss when compared to usual care.
The daily menu is a model for learning nutritional balance, variety and moderation in food choices. Counselors are not dietitians. However, they have been trained to deliver an evidence-based program that is developed by registered dietitians and recommended by the Obesity Guidelines.
SLIM-FAST Available in supermarkets, grocery stores and pharmacies Slim-Fast has been around for more than 25 years and offers relatively quick weight-loss by substituting a calorie-controlled, sweet-tasting fortified meal replacement shake or bar for some of your regular meals.
The program offers online support that includes weight, diet and exercise charting, chat rooms with online buddies, chat sessions with registered dietitians, a weekly newsletter, exercise programs and meal planning.
The diet plan is centered around two Slim-Fast meal replacements. A snack of calories is also offered during the day. Fruits and vegetables about servings are encouraged in addition to the meals and snack. Overall, if followed correctly, the plan does encourage additional fruits and vegetables and it stays at or above 1, calories a day, leading to a more balanced consumption than traditional liquid diets.
Meal replacement diets such as Slim-Fast are appealing because of their simplicity and convenience. If you plan to use Slim-Fast, you should consider doing so under the supervision of a healthcare professional who can help teach you how to transition yourself from the the shakes and who can monitor for potential complications of a fast weight-loss.
The biggest drawback is that dieters may not receive comprehensive information about nutrition, which means that as they transition back to regular foods, which they are likely to do eventually, weight gain may be inevitable.
Also, the recommended calorie level may be too low for some dieters. The plan emphasizes a well-balanced diet and encourages lifestyle changes and increased physical activity. The Weight Watchers program is called Beyond the Scale, which still emphasizes weight-loss but does it in a broader context of eating healthier, moving more and making more time for yourself.
Beyond the Scale offers an approach to healthier living that allows people to personalize the program and define their own success both on and off the scale. The Weight Watchers food plan, SmartPoints, is consistent with the Dietary Guidelines for Americans to make healthier eating simple by translating complex nutrition information into one simple number, giving each food and beverage a SmartPoints value.
Everything is still on the menu with SmartPoints, but it does encourage a healthier pattern of eating with more fruits, vegetables and lean proteins, and less sugar and saturated fat. Members are given a personalized daily SmartPoints target based on their height, weight, age and gender and also receive weekly SmartPoints to provide flexibility for occasions when members may eat more than usual.
With SmartPoints, people can choose the foods they want to eat at home, in restaurants, in the workplace — or anywhere else food shows up in their lives. Fitness is also a core component of Beyond the Scale. The focus is on helping members fit fitness into their lives. Each member gets a personalized FitPoints goal based on their current level of activity and encourages using tools such as the WeightWatchers FitBreak app. Weight Watchers also has supportive tools, including helpful content and a social media community within its app called Connect.
Members can follow the program in-person at weekly group meetings or privately through its OnlinePlus or personal coaching offerings. Overall, Weight Watchers nudges members toward a healthier pattern of eating and members typically lose pounds per week. Weight Watchers is one of the few commercial weight-loss programs whose ability to produce weight-loss has been clinically proven repeatedly through research studies.
Weight Watchers has multiple programs that range in cost: While Leaders have lived the experience all Leaders have lost weight on Weight Watchers and kept it off and are trained in behavioral methods to support weight-loss, they are not licensed dietitians. Therefore, if there are special dietary requirements, it is always best to consult with a dietitian.
Another concern is that foods that are zero in point value can have as much as calories in them. Eating a lot of these zero point value foods throughout the day can slow or stop weight-loss, especially for smaller older women or for people with slower metabolisms.
If you are in the market for a commercial weight-loss program, you will find that you are faced with hundreds of choices, many with claims sounding too good to be true. It is important when choosing a commercial program to evaluate them based on what will work for you. What is Obesity Treatment?
Diet Books It is not uncommon for people to turn to popular diet books when seeking to lose or manage weight. Examples of popular diet books that advocate weight-loss methods generally deemed by dietitians to be safe and reasonably effective include: The South Beach Diet by Dr.
Dietary Supplements Perhaps the most complex set of products targeting individuals seeking to lose weight are dietary supplements. Commercial Weight-loss Programs Utilizing a commercial weight-loss center or program is one of the most popular options for someone affected by obesity.
Because commercial plans vary greatly, the FTC recommends asking the following questions before engaging in a program: How much, on average, do clients regain long-term? What is your maintenance follow-up program? What rate of weight-loss does your program aim for? The foods you can eat on a low carb diet are plentiful, and the options can sometimes overwhelm people.
You can enjoy the foods you love the most and burn fat at the same time. It can help reduce bad cholesterol, blood pressure and other symptoms provided the foods you eat come from healthy natural sources. By eating so much protein, meat, poultry and not enough veggies, the body cannot flush the food out. To reduce the risk of constipation , make sure water intake is sky high. Eat as many fibrous vegetables as you can eat along with main meals. Additionally, an Atkins nutrition plan restricts healthy fruits and vegetables denying dieters of required fiber for digestion.
Not consuming sufficient fiber may lead to colon cancer. The primary goal is to get your body into ketosis and burn switch fuel sources to ketones. The ketones are stored triglyceride and broken down into fatty acids used for energy.
Shifting into ketosis helps mental clarity, keep you satiated, lose weight , clear up brain fog and have prolonged energy.
When short on glucose your body has no problem switching to ketones for required fuel to save muscle wasting. There are numerous ways a ketogenic diet can support health, nutrition and the lifestyle of anyone following it. Following a high-fat nutrition plan can help you decrease insulin resistance and insulin levels which is essential for successful long-term weight loss. Increase satiety due to healthy fats and proteins taking longer to digest than carbohydrates.
A very low-carb ketogenic diet increases fat burning potential compared to a very low-fat diet. To become keto-adapted , it requires an adaptation period lasting up to a few weeks. Depending on the nutrition plan you have followed, going full keto may be challenging and ultimately fail.
It may take some getting used to by slowly cutting carbs over a period while increasing healthy fats. It is a limited way of eating, and despite its health and weight loss benefits, some people may not enjoy the idea of living on fats. Therefore, building up fat intake allows the body to get accustomed to a new fuel source and way of eating. I followed an Atkins Diet many years ago and had considerable short-term success eating high protein meals such as chicken breast, broccoli, and protein shakes daily.
Both Atkins and keto diet use the same metabolic pathways, so following Atkins undoubtedly a steers you on the ketosis route. Due to the diuretic effect of restricting carbs, both diet plans will kickstart your fat loss goals.
The Atkins diet, however, carries some possible setback with all the different phases getting in the way of each other. Dieting is hard enough without thinking about what you can eat, is it too many carbs or what phase am I in. It is, of course, easy to grasp for the experienced dieter but those new to a low carb lifestyle may find it daunting.
A keto diet requires you to make notable nutritional changes and combine those changes into your lifestyle permanently. The other would be a less strict approach such as a targeted ketogenic diet. It works well if you struggle to workout at a high intensity such as running or weightlifting.
Losing weight by being in ketosis is more comfortable to manage once you get over the hurdle of massive amounts of fats. With its many other noted health benefits, it is my opinion keto is the better and preferred lifestyle to follow.
Whichever nutrition plan you choose, be sure to eat the healthiest and most natural food you can. Limit processed junk foods, eat smart and you will be on the journey to the best version of yourself. We would love to hear what your thoughts on a ketogenic diet vs Atkins nutrition plan for health and weight loss. I did Atkins way back and successfully lost 40 lbs and also my gallbladder.
Today, I love being in ketosis. Down 35 lbs so far. Going keto can take a little getting used to, but once in a rhythm, the mental clarity, and energy, etc. Keto also saved me physically as well. I would not go out for weeks, now I am out everyday. I have so much HOPE now and look forward to everyday.
It has affected me in a very positive way. Not to mention increasing my confidence. I am never hungry all the time. I love my way of eating and not having all the sugar and carbs in my body. Never hungry and sometimes replace a meal with an Atkins shake I make my own: Tastes like a milkshake! Carbs, 1 or 2. I also trim most of the fat off my meat and seldom eat bacon. I make wonderful veggie quiche no crust and a bread pudding quiche that everyone steals! Salad dressing is a breeze with mayo, mustard and Splenda.
I keep a bowl of steamed veggies in the fridge.