Atkins Diet

Overview of the Atkins Diet

The Atkins Diet (a.k.a The Atkins Nutritional Approach), is probably one of the most well know diets of recent time, and is the most well-known of the low-carbohydrate diets.

The Atkins Diet was created by Dr. Robert Atkins (1930-2003) in the 1960's, aftering reading about a diet in the Journal of the American Medical Association, which he utilized to solve his own overweight problem.

Dr Atkins went on to successfully treat over ten thousand patients, he then created a series of books, starting with Dr. Atkins' Diet Revolution in 1972. In his revised book, Dr. Atkins' New Diet Revolution, Atkins updated some of his ideas, but remained faithful to the original concepts.

Nature of the Atkins Diet

The Atkins Diet claims that there are two main unrecognized factors about Western eating habits:

  1. The diet claims that the main cause of obesity is eating refined carbohydrates particularly sugar, flour, and high-fructose corn syrups.
  2. The second claims is that saturated fat is overrated as a nutritional problem, going on to state that only trans fats from sources such as hydrogenated oils need to be avoided.

Dr. Atkins also rejected the advice of the food pyramid, saying that the huge increase in refined carbohydrates is directly responsible for the rise in metabolic disorders. Its also claimed that the focus on the detrimental effects of dietary fat has actually contributed to the obesity problem.

Dr. Atkins has argued that most of the eating disorders in the 20th Century are a result of hyperinsulinism, or excessive secretion of insulin which is a direct result of eating too many carbohydrates. According to Dr. Atkins, this is what causes food cravings and unstable blood sugar levels, causing depression, mood swings, and problems sleep.

Dr Atkins claims that the Atkins diet stabilizes insulin and blood sugar levels, therefore eliminating cravings and often reducing a persons appetite.

The Atkins diets places most of its focus on a persons diet, however nutritional supplements and exercise are considered equally important elements of the diet.

Note:- Many people incorrectly believe that the Atkins Diet promotes the eating of unlimited amounts of fatty meats and cheeses. This is false, while its true that certain foods are allowed in unlimited quantities (only limited by your appetite). The Atkins Diet specificly recommends lean meats, such as seafood and lean poultry.

How the Atkins Diet Works

The diet works by restricting the intake of carbohydrates, the aim of this is to switch the body's metabolism from burning glucose to burning fat. This process is called lipolysis and begins when the body enters a state of ketosis, this happens as a consequence of running out of carbohydrates to burn. Ketosis is an entirely normal state (eg, between meals or associated with heavy exercise) but can cause troubles (ketoacidosis, most seriously) if prolonged.

Preferred foods in all categories are whole, unprocessed foods with a low glycemic load. The 4 Phases of The Atkins Diet

1. Induction

The first phase known as the "Induction phase" and is definitely the most restrictive phase of the Atkins Diet. The Induction Phase is intended to cause the body to quickly enter a state of ketosis. During the Induction Phase your carbohydrate intake should be limited to 20 net grams per day. The foods you can eat during this phase include a liberal amount of most meats, up to 4 ounces of aged, hard or soft cheeses, three tablespoons of heavy cream, two cups of salad vegetables, one cup of other low glycemic low carb vegetables. You are not allowed to consume any caffeine, or any alcoholic beverages.

Its during the Induction Phase is usually when you will see the most significant weight loss, there are various reports online of people commonly lossing up 8 pounds (approx 4 kg) per week.

The Atkins Diet suggests the use of Ketostix, a small chemically reactive strips used by diabetics. These strips let the you monitor when you enter the ketosis, or fat burning, phase.

2. Ongoing weight loss Phase

The Ongoing Weight Loss (OWL) Phase of the Atkins Diet consists of increasing your carbohydrate intake, but remaining at levels where weight loss occurs. Your target daily carbohydrate intake increases by 5 grams a week . A goal in this phase is to find the "Critical Carbohydrate Level for Losing". The phase lasts until weight is within 10 pounds (4.5 kg) of your target weight.

Pre-maintenance

In this phase your carbohydrate intake is increased again, with the key goal being to find the "Critical Carbohydrate Level for Maintenance". This is the maximum number of carbohydrates that you can eat daily without gaining any weight.

Lifetime maintenance

This final phase is intended to carry on all the habits you have acquired in all of the previous phases and to avoid the common end-of-diet mindset (where people return to their previous habits and therefore their previous weight). Whole unprocessed foods are emphasised in this phase with the option to drop back to an earlier phase if you begin to gain weight.

Dont forget a balanced and healthy diet combined with regular exercise is still the most effective and safe long-term way to lose weight. We advice that you always consult with a doctor before starting any new diet plans or a exercise regimes.