The Atkins Diet, formally called the Atkins Nutritional Approach, is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. It also claims to be a healthy lifelong approach to eating. The diet has several phases for weight loss and maintenance, starting with a very low-carbohydrate eating plan. This article provides a comprehensive review of Atkins Diet shakes, including their ingredients, nutritional information, and potential benefits and drawbacks.
Understanding the Atkins Diet
The Atkins Diet emphasizes that obesity and related health problems, such as type 2 diabetes and heart disease, are the result of the typical low-fat, high-carb American diet. The diet posits that you don't need to avoid fatty cuts of meat or trim off excess fat. It also holds that eating too many carbs - especially sugar, white flour, and other refined carbs - leads to blood sugar imbalances, weight gain, and heart problems. To that end, the Atkins Diet limits carbs and encourages eating more protein and fat.
Like 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. The Atkins Diet doesn't require calorie counting or portion control, but you do need to track your carbs using a system called net carbs, which is the total carbohydrate content of an item minus its fiber content. The 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. Once you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The Atkins Diet claims exercise isn't needed for weight loss.
The Atkins Diet has four phases:
- Phase 1: Induction. In this strict phase, you cut out almost all carbohydrates from your diet. Instead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. In 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.
- 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.
- 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.
- Phase 4: Lifetime maintenance. You move into this phase when you reach your goal weight.
Atkins Diet Shakes: A Convenient Option
Snacks may include an Atkins Diet product, such as a chocolate shake or granola bar. Atkins diet shakes are designed to be a convenient and quick way to adhere to the diet's principles, particularly during the initial phases when carbohydrate intake is severely restricted. These shakes often serve as meal replacements or snacks, providing a controlled amount of protein, fat, and carbohydrates.
Read also: Understanding the Atkins Diet
Ingredients and Nutritional Information
To provide a clearer picture, let's examine the ingredients and nutritional information of a typical Atkins Diet shake.
Example 1: Atkins Plus Protein & Fiber Shake
Ingredients: WATER, MILK PROTEIN ISOLATE, PREBIOTIC SOLUBLE CORN FIBER, VEGETABLE OIL (SUNFLOWER, CANOLA, AND/OR SOYBEAN OIL). Contains Less Than 1% Of Calcium Caseinate, Natural And Artificial Flavors, Magnesium Phosphate, Dipotassium Phosphate, Salt, Sucralose, Sodium Hexametaphosphate, Gellan Gum, Lecithin (Sunflower, Canola, And/Or Soy Lecithin), Carrageenan, Corn Syrup, Sodium Ascorbate (Vitamin C), Zinc Gluconate, Dl-Alpha-Tocopheryl Acetate (Vitamin E), Manganese Gluconate, Niacinamide (Vitamin B3), Phytonadione (Vitamin K), Cholecalciferol (Vitamin D3), D-Calcium Pantothenate (Vitamin B5), Sodium Selenite, Sodium Molybdate, Chromium Chloride, Biotin (Vitamin B7), Cyanocobalamin (Vitamin B12), Folic Acid (Vitamin B9), Pyridoxine Hydrochloride (Vitamin B6), Potassium Iodide, Thiamin Hydrochloride (Vitamin B1), Riboflavin (Vitamin B2).Contains: Milk, Soy. Made In A Facility That Also Uses Tree Nuts .Note: the % of daily value tells you how much a nutrient in a serving of food contributes to daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Facts (per 500ml shake):
- Calories: 250
- Total Fat: 14g (18% DV)
- Saturated Fat: 2.5g (13% DV)
- Trans Fat: 0g
- Polyunsaturated Fat: 1.5g
- Monounsaturated Fat: 3.5g
- Cholesterol: 10mg (3% DV)
- Sodium: 390mg (17% DV)
- Total Carbohydrate: 8g (3% DV)
- Dietary Fiber: 4g (14% DV)
- Total Sugar: 1g (Includes 0g Added Sugar)
- Protein: 23g (46% DV)
- Vitamin D: 6.2mcg (30% DV)
- Calcium: 560mg (45% DV)
- Iron: 4.8mg (25% DV)
- Potassium: 890mg (20% DV)
- Vitamin C: 29mg (30% DV)
- Vitamin E: 4.8mg (30% DV)
- Vitamin K: 37mcg (30% DV)
- Thiamin: 0.38mg (30% DV)
- Riboflavin: 0.42mg (40% DV)
- Niacin: 5mg (30% DV)
- Vitamin B6: 0.54mcg (30% DV)
- Folate: 125mcg (30% DV)
- Vitamin B12: 0.75mcg (30% DV)
- Biotin: 9.3mcg (30% DV)
- Pantothenic Acid: 1.9mg (40% DV)
- Phosphorus: 560mg (45% DV)
- Iodine: 47mcg (30% DV)
- Magnesium: 55mg (15% DV)
- Zinc: 4mg (35% DV)
- Selenium: 17mcg (30% DV)
- Manganese: 0.71mg (30% DV)
- Chromium: 10.9mcg (30% DV)
- Molybdenum: 14mcg (30% DV)
Example 2: Atkins Shakes
- Ingredients: WATER, MILK PROTEIN CONCENTRATE, SOY PROTEIN ISOLATE, VEGETABLE OIL (SUNFLOWER, CANOLA, AND/OR SOYBEAN OIL), COCOA (PROCESSED WITH ALKALI). CONTAINS LESS THAN 1% OF NATURAL AND ARTIFICIAL FLAVORS, CELLULOSE GEL, PREBIOTIC SOLUBLE CORN FIBER, TRICALCIUM PHOSPHATE, POTASSIUM CITRATE, DIPOTASSIUM PHOSPHATE, SALT, SUCRALOSE, CELLULOSE GUM, CARRAGEENAN, SOY LECITHIN, ACESULFAME POTASSIUM, CARAMEL COLOR, SODIUM ASCORBATE (VITAMIN C), ZINC GLUCONATE, DL-ALPHA-TOCOPHERYL ACETATE (VITAMIN E), MANGANESE GLUCONATE, NIACINAMIDE (VITAMIN B3), PHYTONADIONE (VITAMIN K), CHOLECALCIFEROL (VITAMIN D3), D-CALCIUM PANTOTHENATE (VITAMIN B5), SODIUM SELENITE, SODIUM MOLYBDATE, CHROMIUM CHLORIDE, BIOTIN (VITAMIN B7), CYANOCOBALAMIN (VITAMIN B12), FOLIC ACID (VITAMIN B9), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), POTASSIUM IODIDE, THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2). CONTAINS: MILK, SOY. MADE IN A FACILITY THAT ALSO USES TREE NUTS. (optional). Contains a bioengineered food ingredient.
Pros and Cons of Atkins Diet Shakes
Pros:
- Convenience: Atkins shakes are easy to grab and go, making them a convenient option for busy individuals following the Atkins Diet.
- Controlled Nutrition: The shakes provide a pre-portioned and controlled amount of protein, fat, and carbohydrates, which can be helpful for those tracking their macronutrient intake.
- High Protein Content: The high protein content of Atkins shakes can help promote satiety and reduce cravings, which can be beneficial for weight loss.
- Vitamin and Mineral Fortification: Many Atkins shakes are fortified with essential vitamins and minerals, helping to ensure that individuals meet their nutritional needs while restricting carbohydrates.
Cons:
- Artificial Ingredients: Atkins shakes often contain artificial sweeteners, flavors, and other additives that some individuals may prefer to avoid.
- Potential Allergens: The shakes may contain common allergens such as milk, soy, and tree nuts, which can be problematic for individuals with allergies or sensitivities.
- Cost: Atkins shakes can be more expensive than other protein shakes or meal replacement options.
- Limited Variety: While there are different flavors of Atkins shakes available, the variety may be limited compared to other meal replacement options.
- Not a Long-Term Solution: Relying solely on shakes for weight loss is not a sustainable long-term solution. A balanced diet consisting of whole foods is essential for overall health and well-being.
Effectiveness of the Atkins Diet
The 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. Most 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. Because 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.
The 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. And 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.
Read also: Delicious Atkins Dinners
Potential Risks and Considerations
Some 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. It'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.
In 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.
ConsumerLab.com has released reports on the quality of nutrition powders, shakes, and drinks, revealing that some products may contain less protein or more carbohydrates than expected, and potentially even contaminants like lead.
Read also: Atkins Diet for Vegetarians