The ketogenic diet, or more notoriously the Atkins diet, has been receiving a great deal of attention in the media and is still a hot topic of discussion at hen parties and kitchen teas.  Having been a bride myself, I know that brides want to lose weight before their wedding day however; there is a right and a wrong way of doing this.

So the question is “does the Atkins work?”

Let’s first explain how it works.  The Atkins (ketogenic) diet is high in fat and low in carbohydrates and protein, which induces and maintains a state of ketosis.  Ketones are formed when fat is metabolised and the body then uses this as an energy source.  Carbohydrates is the main energy source in our bodies so if you starve your body of carbs you will start breaking down fat that will lead to weight loss…..or so people think.  Weight loss is primarily a result of water losses.  Carbs retain water that leads to water retention in the body, so if you don’t eat carbs your body will lose water and shed kilos.  When you follow a diet low in carbohydrates, your body will also start metabolising its lean body mass (protein) and because your body uses more energy to breakdown protein, it leads to weight loss.

So, this may sound as though it can really work, and in the short term it does, but there are short term and long-term complications of following this diet.

• It causes nausea and vomiting due to ketones in the urine
• It can cause dehydration that leads to kidney damage
• A low carbohydrate intake (which includes sugar by the way) causes blood sugar levels to drop. This leads to lethargy and dizziness, something you most definitely do not want to feel on your wedding day
• Because this diet is very high in fat it increases your cholesterol that can cause heart disease
• If you start eating carbohydrates again you will regain the weight you lost through water losses

The Atkins diet does lead to weight loss in the short-term but it is not sustainable and therefore does not result in long-term weight loss.

So far, this post has been all about the “don’ts”, but there are many things you can do to lose weight and without regaining it after your wedding.  “I see that marriage is treating you well” is not something you want to hear from you closest friends 3 months after the wedding.

In my post on getting started with losing weight, I talked about how you can get started on your weight loss mission.  For those of you that have not read it, go check it out, it’s all about getting enough support, exercising and cutting down on animal products and fat.

After you have managed to take the first steps you can stay motivated by making more adaptations in the way you live and eat.  You can do this by:

• Eating regular meals. Skipping a meal because you are too busy organising your wedding venue or working overtime to afford those romantic fairly lights will be a setback.
• Increase your fibre intake. Fibre rich foods such as whole wheat bread and oats will cause earlier satiety and keep you satisfied for longer.
• Eat at least 4-5 portions of fruits and vegetables daily.
• Refrain from frying your foods; rather steam of microwave fish, chicken and potatoes to reduce the fat content.

Remember that healthy weight loss is ½ - 1 kg per week, so start early.  Send me a message on the community board or comment on this post if you have any questions or concerns about how you can lose weight before your special day.

My next post will dig deeper into the foods you should try to avoid and alternative foods that you should base your diet on.

For further, personalised and more detailed information, please contact NICUS or a dietician registered with the Health Professions Council of South Africa (HPCSA).

Photo credits: .Tham, La tartine gourmande, @win Photography