atkin diet

assalammualaikum

dear diary

entry nie ditujukan khas buat my dear Lily yg tgh diet tue.... she manage to reduce weight 2 kg per weeks.... hebat r lily.... he3... sangat sokong gf2 yg nak reduce weight nie.... it's for their own good.... as a diet consultant, i'm not really restrict any type of weight loss program if it's suits the patient... coz, somehow, everyone is diff... betulll.... 1 diet x semestinye sesuai ntuk semua org... kan3.... (angguk2 geleng2 tunjuk2 ikut telunjuk... ie2, saye2, kiri kanan ikut saje kate saye nie... lol...) coz everyone have their own hormone level and even the enzyme....

tp, apepun program penurunan berat badan nie, make sure it's doesn't involve unusual medication n diet modification.... coz it's our body who need to digest everything.... cian lah kat organ kite.... zaman skrg nie zaman kualiti udara kite x sebagus mane, sayur2 sume pun ade bahan kimia.... immune bdn kite x sekuat org2 zaman dulu.... ramai da anak2 muda skrg yg da start kene diabetic, HPT, even renal prob tau... cian nenok.... baru umur 40 an da kene start dialysis, manyak mahal tau?????? gaji sebulan abes ke dialysis je!!!! then, skrg, byk sgt pusat dialysis kat malaysia nie berbndg dulu... omg2, no3.... so, diet wisely dear!!!

slh satu diet yg popular sejak zaman mya study lg ialah atkin diet mcm yg Lily practice nie... atkin diet nie involve very limited consumption of carbohydrate and high intake of protein... atkin diet nie membantu turunkan berat bdn coz bile sumone mkn byk protein, protein nie lebih thermogenic berbanding carb and fat so that our body need extra calories to metrabolizes protein, then it increase our BMR and reduce our weight. ie melibatkn ketosis yg berlaku apabile badan x cukup bekalan glucose sampai simpanan glycogen pun da xde... so, bdn kite gune lemak la.... thats y sng nak kurus.... so, truly, it may have amazing effect in reducing weight...

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nie la piramid atkin diet nie.... sumber google...

1. Induction (permulaan dan pengenalan)  - 2 minggu atau lebih, mengikut keadaan dan berat badan.

2. Ongoing Weight Loss (penyusutan berat berterusan)

3. Pre-maintenance

4. Lifetime Maintenance

Semasa 2 Minggu Induction:

1.) Elakkan carb mcm nasi, mee, bihun, kuey tiaw, laksa, spegeti n yg seangkatan...

2.) Elakkan Roti, roti berserat, roti bun, rotiBoy, roti canai, roti jala, roti bakar, roti pastriesn yg senagkatan..

3.) Elakkan Gula – gula pasir, gula melaka, gula merah, madu, gula-gula dan apa-apa yang bergula tinggi.

4.) Elakkan Buah-buahan (lepas 2 minggu baru mule mkn semule cket demi cket...)

5.) Elakkan minuman bergula, jus buah-buahan, air bergas. kurangkan kopi.

6.) Elakkan snek biskut manis, nachos, popcorn, jeruk manis.

7.) Elakkan segala bentuk kacang untuk 2 minggu. Tak kira kacang biasa, gajus, kuah kacang, dhal.

8.) Elakkan makanan berproses seperti kentang goreng, bebola ikan, bebola sotong.

9.) Elakkan makanan bertepung seperti kek, biskut, kuih-muih.

Contoh sarapan 

1.) Telur rebus – 1 biji – (0.6 grams carb)

2.) Chicken slice – 2-3 keping – (0.0 grams carb)

3.) Air suam – 1-2 glass – (0 gram carb)

4.) Keju – 2 keping – (1 gram carb)

Makan Tengahari / Malam

1.) Ikan panggang – 1-2 keping – (0 gram Carb)

2.) Sup Ayam – 1 mangkuk – (0.5 – 1 gram Carb)

3.) Ayam goreng – 1-2 ketul – (0.5 – 1 gram Carb)

4.) Sayur-sayuran hijau – 1 mangkuk – (1 – 3 grams Carb)

5.) Telur goreng – 1-2 biji – (1 – 1.5 gram Carb)

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diet yg melibatkan ketosis nie msh lg controversi sbnrnye.... kajian menunjukkan diet nie x elok for our organ function..... in long term, it's not good for our renal coz basically atkin diet will make we eat more than requirement of protein and it will burden our kidney........ then, kebanyakan mknn tinggi protein nie biase la kan, mesti tinggi lemak/cholesterol/purine..... so, even dorg kurus t, dorg may have high risk ntuk renal prob n high cholesterol n even gout.... then, otak adelah organ yg bergntg pd glucose as an energy so if glucose xde, sblknye bergntg pd ketosis, sumone tu akn hlg fokus dan otak tdk dpt berfungsi dgn baek... n normally people with atkin diet akan rase x sebertenaga mcm b4.... nie la facts yg mya bljr sejak zaman uni dulu... byk prove n clinical evidence....

tapi, skrg nie, ade gak pndpt mengatekan yg ketosis yg terhasil nie bgs n tiade -ve side effect lgsg.... ketone nie kan dlm kmpln alcohol, so ade pndpt mengatekan, ketone nie dpt mengaktifkan dan menggembirakan pengamal diet nie dgn khdrn natural alcohol nie.... gluconeogenesis from protein pun leh happen, so xde mslh bab glucose ntuk otak kite....

just the problem is still the high intake of protein food that burden the kidney... high protein diet normally will be given to weight bearing athlete... mcm atlit angkat berat kite kan, dorg mkn 3 ke 7 biji telur sehari ntuk build muscle.... dorg mmg sentiase exercise so, cholesterol is not a prob.... but still, effect to the kidney is still uncertainty....

so, stkt nie, mya mmg menggalakkan org berdiet care balance meal..... which is still low carbohydrate diet.... mkn sume nutrient kecuali ats sbb kesihatan...  air manis mmg jgn ambil lgsg if nak cpt kurus.... bykkn mkn buah-buahan esp yg low GI... then, stok lemak lame tu, turunkn dengan exercise n high fibre intake.... same mcm plate method pd entry yg awal2 dulu.... nasi ambil 1/4 je.... sayur setengah pggn.... protein 2-3 exchange (80-100g ayam) sekali makan .... jgn skip makan esp dinner.... dinner before 7pm.... mlm supper je but 3 hours b4 sleep....

 

* Melajukan BMR: kesan termik makanan

Zat makanan	Protein	Karbohidrat kompleks	Lemak dan gula
Thermic Effect	30%	20%	3%

 

* Tips: Frekuensi makan ↑  +  makanan TE ↑  à   BMR  ↑↑





n in my personal opinion, ketosis nie bgs ntuk cpt turunkn stok lemak lame tu.... ienye berbeza ngan ketoacidosis mcm yg diabetic patient sll dpt tu, yg tu mmg bahaye.... tapi.... high intake of protein tu yg problem, burden organ function.... msh research2 g journal terbaru nie.... stkt  nie, msh berpegang ngn ape yg mya pelajari selame nie.... 4 me, everythig must have clinical evidence.... testimonial is not valid....





k, x smpt nak tls byk2....



byk lg nak story bab diet nie...


next time ye...


till meet again diary...


till then...
daa....