Click Here for Free Bodybuilding and Fitness Magazine Subscription
Atkins Diet and Bodybuilding
Posted by: Magnus
Have you been doing everything right- consistently showing up at the gym, cutting out junks, sticking to your diet plan but the weight isn't budging? Losing weight while building muscle doesn't just come effortlessly, you need to follow the right workout and diet plan. Most experts would recommend the most popular option for weight loss which is cutting calories. The idea behind this is that you will only gain weight when you consume more calories than your body expend and to lose weight you need to burn more calories than you consume. However, eating fewer calories would not only leave you feeling hungry but also tired and depressed. In this article, you are going to learn everything about the Atkins diet and how to build muscle with Atkins diet.
The Atkins diet is an effective weight loss diet plan that was first introduced by an American physician and cardiologist, Robert Atkins in the early 60s. He believed that not understanding the right proportion of a balanced diet was responsible for the increased rate of obesity in the country. To most people, consuming a diet high in fat and low in carbs is unhealthy and would cause the scale to move upward but for Atkins, it is the other way round.
The Atkins diet is a low-carb diet that allows you to consume as much protein and fat as you want but you must cut back on carbohydrates. According to Atkins, you would lose weight no matter how many calories of protein and fat you ate as long as you restrict your carbs intake.
You don't need to count calories, all you need to know is the total net carbs. Net carbs means carbs that the body can fully absorbed. To calculate the net carbs, subtract fiber and sugar alcohols from total carbohydrates and sugar alcohols. Net carbs = Total carbohydrates - Fiber - sugar alcohols.
The concept of Atkins diet is based on the idea that when you eat carbohydrates, the body converts it into glucose which causes the blood sugar level to rise. A spike in the blood sugar level stimulates the body to release insulin. Insulin helps transport glucose to the cells via the blood stream where they are used for energy. Then the excess glucose is stored as glycogen in the liver and muscle cells. This process is known as glycogenesis. Once the glycogen tanks are filled up, extra glucose is stored as fat. This process is known as lipogenesis. According to Atkins, obesity is as a result of overconsumption of refined carbohydrates. Refined carbs which include white flour products and junk foods doesn't cause fullness, so people tend to eat more than the body needs.
Restricting intake of dietary carbs will force the body to switch to glycogen for energy. The pancreas secretes glucagon into the blood stream. This hormone stimulates the cells in the liver and muscles to convert glycogen to glucose. This process is known as glycogenolysis. Once the glycogen stores are depleted, the body starts burning fats for fuel. This state is known as ketosis. During this process, the body produces ketones for energy.
Atkins and Bodybuilding
According to Atkins, exercise has enormous benefits for your health, and will speed your weight loss journey. The Atkins nutritional approach is also suitable when you're trying to burn those last few pounds of stubborn fat. Resistance exercises help stimulate fat burning by depleting the glycogen reservoirs faster. Once the glycogen reservoirs have been exhausted, the body has no choice than to mobilize fats for fuel. Atkins diet is rich in protein which very important in protein synthesis. According to a study, there is evidence that high protein intake enhances protein synthesis by increasing systemic amino acid availability. Higher protein intake also helps preserve muscle mass and maximizes loss of body fat during weight loss.
However, according to Atkins, you may feel fatigued or have less energy to perform your exercises during the first few days or even weeks of following Atkins diet. During this stage, your body adjusts to the change in metabolic pathways. You can reduce the intensity of your workout or stick to moderate intensity exercises during this phase. Once you're through with this phase (induction) you can gradually increase the intensity of your workout.
Phases of the Atkins Diet
Phase one (induction) - this is also known as the initiation phase. It activates the weight loss journey. The aim is to switch your body from burning carbs for energy to burning fat for energy. In this phase, you are required to restrict carbs intake to 20 grams per day, which should come mainly from greens and leafy vegetables such as asparagus and spinach for fourteen days. Also, consume three meals or five smaller meals per day. Eat as much protein and fat as you wish but avoid foods that contain both carbs and protein such as kidney beans during this phase. Ensure that you take at least eight glasses of water each day to keep your body hydrated.
Phase two (Ongoing Weight Loss) - this phase allows you to gradually introduce carbohydrates into your system. However, ensure you avoid processed foods and other junk foods. You can eat fruits that have low glycemic index like berries. During phase two, you are allowed to add 5 grams of carbohydrates per week. For instance, during the first week, consume 25 grams of carbohydrates per day, then in the following week, you can consume 30 grams of carbohydrates per week. Each week, continue adding 5 grams of carbohydrates as long as weight loss continues until you are 5 or 10 pounds away from your desired weight.
Phase three (Pre-Maintenance) - in this phase, start by increasing your carbs intake to no more than 10 grams each week. Ensure that you eat sufficient quantity of protein and fat. In addition, make sure you take your supplements regularly. Continue adding 10 grams of carbs per week until you hit a weight loss plateau and you start gaining weight. Once this occurs, drop back 10 grams of carbohydrates. For instance, if you gained weight on 70 grams, drop back to 60 grams.
Phase four (Lifetime Maintenance) - this phase begins when you've reached your goal weight. You can consume more carbs but ensure that you stay within 3 to 5 pounds of your desired weight. Ensure that you eat natural and unprocessed carbs.
Food you can eat
These are some of the foods you can eat - eggs, fish, turkey, meat, whole grain bread, chicken, mushroom, broccoli, cabbage, cheese, spinach, safflower oil, nuts, butter, sun flower, olive oil, and berries.
Foods you should avoid
When you are doing Atkins, you should avoid these foods - Sugar, white flour, fruit juice, soft drinks, refined carbs, processed foods, hydrogenated oil, and Trans fat like margarine.
References
Atkins, R. C. (2002). Dr. Atkins' new diet revolution. New York: M. Evans.
Manninen, A. H. (2006). Very-low-carbohydrate diets and preservation of muscle mass. Nutrition and metabolism, 3, 9. Doi: 10.1186/1743-7075-3-9
Click Here for a Chance to Win Free Bodybuilding Supplements
[Powerlifting Forum] [Bodybuilding Discussion Forum] [Bodybuilder Forum] [Teen Bodybuilding Forum]
[Muscle Growth Forum] [Weight Loss Forum] [Workout Forum] [Health and Fitness Forum]
