Collective Diets For clinical purposes Part 4 ( Atkins Diet and Ketogenic Diet ):-

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 Atkins diet:-

•The Atkins diet is a low-carb diet, usually recommended for weight loss.

 •Proponents of this diet claim that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods high in carbs.

https://www.highrevenuegate.com/uu5t2z2r7?key=e9e67cc70020083d3a36318c65c89b58 The main difference between atkins and keto diet is that you gradually increase your carb intake on Atkins, while it remains very low on the keto diet, allowing your body to stay in ketosis and burn ketones for energy.

The Atkins Diet Is a 4-Phase Plan:-

The Atkins diet is split into 4 different phases:

•Phase 1 (induction): Under 20 grams of carbs per day for 2 weeks.

Eat high-fat, high-protein, with low-carb vegetables like leafy greens.

This kick-starts the weight loss.

•Phase 2 (balancing): Slowly add more nuts, low-carb vegetables

and small amounts of fruit back to your diet.

•Phase 3 (fine-tuning): When you’re very close to your goal weight,

add more carbs to your diet until weight loss slows down.

•Phase 4 (maintenance): Here you can eat as many healthy carbs as

your body can tolerate without regaining weight.

 

 

Foods to be avoided:-

 

•Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.

•Grains: Wheat, spelt, rye, barley, rice.

•Vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil and a

few others.

•Trans fats: Usually found in processed foods with the word

"hydrogenated" on the ingredients list.

•"Diet" and "low-fat" foods: These are usually very high in sugar.

•High-carb vegetables: Carrots, turnips, etc (induction only).

•High-carb fruits: Bananas, apples, oranges, pears, grapes (induction

only).

•Starches: Potatoes, sweet potatoes (induction only).

•Legumes: Lentils, beans, chickpeas, etc. (induction only).

 

 

Foods to be included:-

 

•Meats: Beef, pork, lamb, chicken, bacon and others.

•Fatty fish and seafood: Salmon, trout, sardines, etc.

•Eggs: The healthiest eggs are omega-3 enriched or pastured.

•Low-carb vegetables: Kale, spinach, broccoli, asparagus and others.

•Full-fat dairy: Butter, cheese, cream, full-fat yogurt.

•Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower

seeds, etc.

•Healthy fats: Extra virgin olive oil, coconut oil, avocados and

avocado oil.

 

 

Ketogenic diet:-

 

 

•The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children.

•This reduction in carbohydrate intake helps the body shift toward a state that promotes the breakdown of fats (from the diet and your body) to produce ketone bodies and enter a state known as “ketosis.”

•When following a ketogenic diet, your brain, as well as other organs, depends on ketones as an energy source. Ketones are produced in the body once you have reached a state of ketosis and can be measured in the blood and urine to ensure that you stay in ketosis during the keto diet.

Keto Diet:- 

 

Comprises of approximately:

 

• 10% of calories coming from healthy carbohydrates such as leafy

greens, non-starchy vegetables, and limited amounts of legumes and

berries.

•20% of calories coming from proteins such as omega-3-rich fish and

grass-fed animal protein.

70% of calories coming from high-quality fats such as avocado,

unsaturated and medium-chain triglyceride oils, nuts and seeds, and

coconut.

 

Good examples of carb keto diet foods:

•Tomatoes

•Eggplant

•Asparagus

•Broccoli

•Cauliflower

•Spinach

•Green Beans

•Cucumber

•Bell peppers

•Kale

•Zucchini

•Celery

•Brussels sprouts 

 

Good examples of protein keto diet foods:

Chicken, dark meat if possible
Turkey, dark meat if possible
Venison
Beef
Salmon
Sardines
Tuna
Shrimp
Pork
Lamb
Eggs
Natural cheeses
Unsweetened, whole milk plain Greek yogurt
Whole milk ricotta cheese
Whole milk cottage cheese.

Good examples of fat keto diet foods:

 

•Olive oil

•Avocado oil

•Olives

•Avocados

•Flaxseeds

•Chia seeds

•Pumpkin seeds

•Sesame seeds

•Hemp hearts

•Coconuts

•Nuts

•Natural, no-sugar-added nut butters.

 

Foods to be avoided:

 

 

•Beans, peas, lentils, 

 

and peanuts

 

•Grains, such as rice, pasta, and oatmeal

 

•Low-fat dairy products

 

•Added sugars and sweeteners

 

•Sugary beverages, including juice and soda

 

•Traditional snack foods, such as potato chips, pretzels, and crackers

 

•Most fruits, except for lemons, limes, tomatoes, and small portions 

 

of berries

 

•Starchy vegetables, including corn, potatoes, and peas

 

•Trans fats, such as margarine or other hydrogenated fats

 

•Most alcohols, including wine, beer, and sweetened cocktails.

 

 

 

  

AMDR-Acceptable macronutrient distribution range:- 

•A key component of the recommendation for macronutrients is

how they are distributed in the diet; in other words, the percent of

calories coming from protein, carbohydrate and fat. The DRIs

express this distribution as the Acceptable Macronutrient

Distribution Range or AMDR.

 

•Acceptable Macronutrient Distribution Ranges for Adults (as a

percentage of Calories) are as follows:

•    Protein: 10-15%

•    Fat: 25-35%

•    Carbohydrate: 55-65  %

•According to the NAS, the AMDR is the range associated with

reduced risk for chronic diseases, while providing essential nutrients

like vitamins and minerals.

•People whose diet is outside the AMDR have the potential of

increasing their risk of developing a disease of nutritional deficiency.