Madeleine Hull
The Atkins diet is a low-carb, high-protein, and high-fat diet, usually recommended for weight loss. It involves eating foods such as meat, fish, eggs, and low-carb vegetables, while avoiding sugar, refined grains, and high-carb fruits. While it is possible to do Atkins without supplements, many people choose to take them to prevent nutritional deficiencies and boost energy, among other benefits. So, what are the best supplements to take with the Atkins diet?
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What You'll Learn
Multivitamins for nutritional support
The Atkins diet is a low-carb diet, usually recommended for weight loss. It involves eating high-fat, high-protein foods with low-carb vegetables, such as leafy greens, and restricting foods such as sugar, refined grains, and high-carb fruits.
During the Atkins diet, it is especially important to ensure adequate nutritional support, as you would be eating less of vitamin-rich foods like fruits and grains, especially during the induction phase. While it is possible to get all the vitamins and minerals you need from low-carb foods like vegetables, eggs, meat, and fish, many people on the Atkins diet choose to take supplements to ensure they are getting all the necessary nutrients.
Multivitamin supplements can provide overall nutritional support and help minimize the shock of the sudden change in your nutritional profile when starting the Atkins diet. They can also help maintain your energy levels and reduce sugar cravings, which is a common problem during the induction phase. Dr Atkins himself recommended a multivitamin/multimineral formula called the Atkins Basic #3 Formula, which can be taken during the first phase of the diet when carb intake is limited to under 20g per day.
In addition to multivitamins, other supplements that may be beneficial during the Atkins diet include electrolytes (magnesium, potassium, sodium), chromium picolinate, and green tea extract to reduce sugar cravings, and Co-Enzyme Q10 and L-Carnitine to boost fat-burning metabolism and speed up the transition to ketosis. Essential fatty acids in the form of omega oil capsules are also recommended to support long-term heart health.
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Electrolytes to beat fatigue and muscle cramps
The Atkins diet is restrictive, especially during the induction phase, where your carb intake is limited to under 20g net carbs a day. This means you will be eating less of the foods that are rich in vitamins and minerals, such as fruits and grains. As a result, many people feel tired during the first phase of the Atkins diet, before ketosis begins. This is known as the "Atkins flu", which can also include symptoms such as fatigue, headaches, muscle cramps, and heart palpitations.
To beat fatigue and muscle cramps, electrolytes can help. Electrolytes are minerals, including sodium, potassium, magnesium, and chloride, that are essential for muscle health and help the body absorb water. Electrolytes also play a critical role in balancing body fluids, regulating heart rhythm, and supporting nerve and muscle function.
A study by Edith Cowan University found that drinking electrolytes instead of pure water can help prevent muscle cramps. The study, published in the Journal of the International Society of Sports Nutrition, found that people who drank electrolyte-enhanced water during and after exercise were less susceptible to muscle cramps than those who drank pure water. This is because drinking plain water can dilute the electrolyte concentration in our bodies and does not replace what is lost during sweating.
Additionally, supplements can help to provide cheap insurance against deficiencies and can boost your energy, reduce the "Atkins flu", and improve your sleep quality. Dr Atkins himself was a strong advocate for targeted supplementation.
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Co-enzyme Q10 and L-Carnitine to speed up ketosis
The Atkins diet is a popular weight-loss plan, but like many diets, it can leave you feeling tired, especially in the first phase, before ketosis begins. This is known as the "Atkins flu". To combat this, Dr Atkins himself was a strong advocate for taking supplements.
Co-enzyme Q10 and L-Carnitine are two supplements that can be taken together to speed up the transition to ketosis. Dr Atkins recommended these supplements to boost fat-burning metabolism, especially if you have high metabolic resistance. The combination of these two supplements can also help you break through a weight-loss plateau if you hit one.
Co-enzyme Q10 is also recommended by doctors for its health benefits beyond weight loss. It is a potent antioxidant and has been shown to improve the quality of life for patients with heart failure, hemodialysis, and COPD. It is also a fantastic supplement for your heart and brain.
L-Carnitine is another supplement that is often taken to aid weight loss. It is also a potent antioxidant and has been shown to improve the quality of life for patients with myocardial infarction.
If you are considering taking supplements, it is important to consult a doctor or healthcare professional first, especially if you are taking medication or have any food allergies.
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Fibre supplements to prevent constipation
Fibre is an essential part of a healthy lifestyle, offering a range of benefits. It helps with weight management by aiding digestion and making you feel full sooner and longer, minimising the impact of carbohydrates on your blood sugar and insulin levels. Fibre also reduces your risk of heart disease, digestive disorders, diabetes, and certain cancers.
The recommended daily fibre intake is between 25 and 35 grams, with women requiring slightly less (21-25 grams) and men slightly more (30-38 grams). However, when following a low-carb diet such as Atkins, it can be challenging to consume enough fibre from food sources alone. During the Atkins Induction (Phase 1), which restricts carb intake to under 20 grams per day, fruit and berries are excluded, and only a few cups of very low-carb salad vegetables are allowed.
This reduced fibre intake can lead to constipation, a common issue experienced by some people following the Atkins diet. To prevent constipation, it is important to ensure adequate fibre intake. While it is always best to prioritise fibre-rich foods, taking a fibre supplement can be beneficial when dietary fibre needs are not being met.
Dr Atkins recommended flaxseeds and psyllium husks as optimal fibre supplements on the Atkins diet. Additionally, Atkins® bars are a convenient option, providing at least 6 grams of fibre per serving. It is important to carefully read the labels when choosing fibre bars, as some may contain added sugars and only offer 1 or 2 grams of fibre.
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Green coffee extract to aid weight loss
The Atkins diet is a low-carb, high-protein, and high-fat diet recommended for weight loss. It involves eating high-fat and high-protein foods while limiting carbohydrates. The diet is divided into four phases: induction, balancing, fine-tuning, and maintenance.
As for supplements to support the Atkins diet, antioxidants are highly recommended. Antioxidants such as vitamins A, C, and E, as well as selenium, glutathione, Co-enzyme Q10, and bioflavonoid, can help protect the body from damage caused by free radicals, which are associated with cancer, heart disease, and accelerated aging.
Green coffee bean extract is a popular weight loss and health supplement that has gained attention on social media. It contains caffeine and chlorogenic acids, which are believed to contribute to its potential health benefits. Some studies suggest that green coffee bean extract may aid weight loss, improve blood pressure, and lower cholesterol levels. However, it is important to note that the existing research is limited, with some studies suggesting that the effects may not be significant.
One study found that participants who took 400 milligrams of green coffee bean extract for eight weeks while following a calorie-restrictive diet lost only three to five pounds more than those who followed the diet alone. Additionally, the study did not account for exercise habits or weight regain after discontinuing the supplement.
While green coffee bean extract may have potential benefits, it is always advisable to consult a doctor or dietitian before taking any supplements, especially when following a specific diet like the Atkins plan. A balanced diet and regular exercise remain the most effective approach to healthy weight loss.
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Frequently asked questions
The Atkins diet is a low-carb diet, usually recommended for weight loss. It involves eating high-fat, high-protein foods with low-carb vegetables.
Dr Atkins, the creator of the diet, recommended taking supplements. However, it is possible to get all the necessary nutrients from low-carb foods such as vegetables, eggs, meat, and fish.
Dr Atkins created his own multivitamin formulation called "Atkins Basic Three" to maximise the benefits of the diet, including reducing tiredness and sugar cravings. He also recommended fibre supplements such as flaxseeds and psyllium husks, as well as omega oil capsules for heart health.
Some people may experience constipation due to a possible fibre deficiency. Others may experience symptoms of ""Atkins flu", including fatigue, headaches, muscle cramps, and heart palpitations, especially during the first phase of the diet before ketosis kicks in. Electrolyte supplements can help alleviate these symptoms.
