Introduction
The Kimkins diet was known to be one of the popular diet plans that were followed by many individuals across the globe in the 2000s and the diet subsequently got its reputation for being a fad that has not been recommended by healthcare professionals, only hoping to facilitate individuals looking forward to a rapid weight loss achievement. Read the article to know all about it.
Why Is the Kimkins Diet Considered a Detrimental Plan?
The Kimkins diet is an extremely low-calorie eating plan that can be deemed a restrictive plan by nutrition experts and was under scrutiny by researchers for being a part of fad diets or weight loss scams. The diets that are dangerously tilted towards the adoption of foods that are low in calories, fat, carbohydrates, as well as dietary fiber, would usually result not only in a systemic imbalance but also bacterial dysbiosis (imbalance in the microbial equilibrium) because any diet that is low in fiber can prove to have anti digestive benefits in the long run. Kimkins diet hence is a similar example of such a fad trend and is partly based on the original Atkins diet (1972 version that is a similar low-calorie diet), referring to the use of "kins" in this plan's name as well. Nutrition researchers have warned Individuals about the dangers of diets that are not approved by registered healthcare professionals, nutritionists, or dieticians. It would be surprising to know that the original creator of this diet (Kimberley Drake) is not a healthcare professional nor a nutritionist which means that the eating plan itself is not by a registered health professional and following this diet would prove to be risky, especially for individuals with underlying systemic issues, digestive or gastrointestinal issues as well as those individuals who have a history of disordered eating.
In the current scenario of the growing list of eating disorders and mental health issues associated with fad trends, negative diet culture, and body dissatisfaction, following a dietary plan that is not medically recommended or not designed by medical professionals would be a strict no.
What Can Be Consumed in the Kimkins Diet?
Amongst the foods that can be consumed in this dietary plan, the following are included :
A. Lean Protein: Given below foods should be included for a majority of this eating plan's suggested menu or meal choices:
-
Whitefish.
-
Shrimp.
-
Chicken breast (skinless).
-
Tofu.
B. Vegetables: In limited amounts only are allowed, however as they would contain carbohydrates, this diet plan is not inclusive except for the select following veggies that are enlisted :
-
Mushrooms.
-
Kale.
-
Spinach.
-
Asparagus.
C. Multivitamin Supplements: The Kimkins diet suggests individuals to take a daily multivitamin because the conventional meals however nutrient-rich would be lacking in different kinds of nutrients. The dangers of this diet then came into public light when nutritionists investigated that this wrong rationale of eliminating nutrient-rich varied food groups in the eating plan itself can be a major cause of developing nutrient deficiencies.
What Cannot Be Consumed in the Kimkins Diet?
A. Grains and Starches: This diet allows only for the inclusion of a few carbohydrates containing grains, starches, and some essential fiber that the given below select foods would be containing should be hence eliminated.
-
Pasta.
-
Potatoes.
-
Rice.
-
Oats or oatmeals.
-
Bread.
-
Carrots.
B. Fruits: According to the rationale of this detrimental diet plan, fruits are deemed as higher carbohydrate-containing foods that should be avoided for weight loss. The given below fruits as per Kimkin's diet plan should be not a part of the eating plan such as :
-
Bananas.
-
Citrus.
-
Berries.
-
Apples.
-
Melons.
C. Sugars and Sweeteners: Sugars and sweeteners as well as some artificial or added preservatives would be adding possibly empty calories and carbohydrates that can lead to weight gain, hence the given below foods are not permitted in this eating plan :
-
Candies.
-
Cookies.
-
Sugary biscuits.
-
Cakes.
-
Desserts.
What Does the Nutrition Research Reveal About This Dietary Plan?
Nutrition research extensively examined the foods to be consumed and avoided in this diet, revealing the restrictive and dangerous nature of this plan, particularly for individuals with nutritional deficiencies or a history of eating disorders, due to its low-calorie and nutritionally depriving effects.
Scientific evidence incontrovertibly shows that there are absolutely no benefits to trying out this restrictive and baseless diet plan. One of the primary drawbacks that led to the Kimkins diet being scrutinized as a diet scam or fad diet by nutrition experts is its recommendations for consuming foods that are very low in fiber and essential cardioprotective fats, while also depriving individuals of energy-giving healthy carbohydrates and foods rich in multiple nutrients and vitamins.
The Kimkins diet restricts daily calorie intake to only around 500 to 600 calories per day, in contrast to USDA (United States Department of Agriculture) recommendations that adults should consume at least around 1,500 to 1,600 kilocalories daily to avoid the risk of nutrient deficiencies. This fact thus indicates once again that the Kimkins dietary plan is purely a low-calorie fad.
Is Laxative Overdose Associated With Kimkins Diet?
As this diet primarily recommends the consumption of laxatives, the detrimental part of following this eating plan would be amounting to a regular laxative overdose or abuse. As nutrition experts commonly advise that laxative foods should not be consumed, one might be wondering why this is so. This is because overdosing on higher amounts of laxative foods regularly can lead to the development of dehydration eventually resulting in electrolyte imbalance as well as mineral disturbances. Laxative abuse can also be associated even in healthy individuals with developing clinical symptoms of tremors, weakness, renal failure, blurry vision, and in severe cases, death.
Conclusion:
The Kimkins diet is regrettably a fad dietary plan that fits into the growing list of unscientific and untested weight loss or negative diet culture trends and should not be implemented for any reason. It is important to note that a low-calorie diet that is intended for safe and healthy weight loss is the one which is recommended only by a registered healthcare professional, nutritionist, or dietician. These low-calorie diets also include varied food groups and do not restrict the food intake when one wants to lose weight safely with a well-developed meal plan, a multivitamin supplement is not usually recommended, however, the registered practitioner can give supplements based on the bodily metabolism and needs, and from the diet as well that can be required for a body type which contains essential antioxidants and phytonutrients, fatty acids, important minerals as well as nutrients.
