Lose Your Weight Quickly but safely Atkin, Dukan or Keto?

  Lose Your Weight Quickly but safely – Atkin, Dukan or Keto?

 

All the three Atkins, Dukan and Keto diets are low carbohydrate diet which is used in weight loss plans.

Atkin’s Diet:

• There is a restriction of veggies as carbohydrates from veggies per serving are also countable in Atkin’s diet.
• Foods included are meat, seafood, dairy, and veggies.
• Good for people who don’t want to count calories but this diet is not good in a long term.

Dukan Diet:

• Foods included are lean meats, fish, low-fat dairy, low starch veggies, oat bran etc.
• Dukan diet allows the foods from the list of hundred of natural foods.
• Dukan diet allows eating till you satisfied from your hunger cue.
• This diet is not recommended for kidney or cholesterol patients.

Keto Diet:

This is a diet containing high fat but low carbohydrate & standard protein. Most children with epilepsy or those who are interested in cutting down fat as soon as possible.

Dukan Diet main phases:

1. Consolidation Phase: You can take unlimited lean protein with veggies fruits like berries, chopped melon, medium apple, orange, pear, peach, kiwis, plums or apricots, little carbohydrates like two pieces of bread, little butter, cheese, pasta, starches up to 225gm/week and fats including 2.5 tablespoons of oat bran per day. In a week one day with lean protein and oats only.  This phase is proteins with veggies and limited carbohydrates and fats.
2. Stabilization Phase: It is same as consolidation phase only oat bran amount will increase to 3 tablespoons/day. In this phase, no foods are strictly avoided.

Pros:

In this type of diet, you can get enough quality protein especially lean protein which is the key source of strength, stamina & overall muscle builds up. Body builders can be highly benefitted here this type of diet to get toned body

Cons:

• There is a risk of losing bone density which results into osteoporosis.
• Low fiber disturbs stomach and causes IBS.
• Not recommended for electrolyte imbalanced patients.

Atkin’s Diet main phases:

1. Fine tuning Phase: Dieters should follow the restrictive diet for at least for a month.
2. Lifetime Maintenance: Here healthy diet with limited carbohydrate is allowed to maintain a target weight.

Pros:

• There is no counting of calories the only amount of carbohydrate is monitored to lose weight.
• It allows rapid weight loss thus increases confidence.
• Instead of a high-fat diet, this diet improves health and cholesterol level.

Cons:

• Though the diet is very restrictive there is a chance of binge eating which causes weight gain instead of losing.
• Following Atkin’s diet may result in constipation, Halitosis, and dehydration.
• There is a risk of weight regain when back to normal life.

Keto Diet:

The stages of  Keto Diet are

1. Hack Fasting: When body burns own fat you feel less hungry and intermittent fasting or little gap between foods is good for health.
2. Optimum Health: Maintain your optimum health by devoid of harmful foods and including quality foods for a lifetime.

Pros:

• Releases muscle for the better shape of the body.
• Enhances cognition
• Reduces risk of cancer, neurological disorder, PCOD.
• Increases sports performance.

Cons:

Not good for athletes who needs high carbohydrates for performance.

Finally, considering all these pros and cons of all the three diets types, Atkin’s diet is the best followed by keto diet and the last is Dukan’s diet for safe weight reduction purpose. This would be the right decision for an individual to take proper advice by a dietitian to prepare a well-balanced low carb diet for fast but safe weight loss.