The Atkins Diet was formulated in 1963, when Dr. Robert Atkins first introduced the Atkins Nutritional Approach. The diet consists of restricting carbohydrate intake and focuses on a diet that is sugar free and high in protein. Dieters are attracted to the Atkins diet because of the significant and visible weight loss that generally occurs within the first two weeks. Learning the basics of Atkins will help you decide if it is the right diet for you.
Time Frame
Atkins comes in four general phases: induction, ongoing weight loss or OWL, pre-maintenance and maintenance. Induction, the first phase, is used to kick start the diet and make the transition from burning carbohydrates for fuel to using fat intake and body fat in its place. This provides a newfound energy source and a different way of eating.
The body should begin to switch over to ketosis, where the body is spilling out ketones into the urine and burning away fat for energy. Ketosis occurs within the first three days of the diet due to the restriction of carbohydrates.
OWL is the second phase and lasts until you reach your weight loss goal. Pre-maintenance allows you to closely monitor your body weight as you slowly introduce more healthy carbs to your diet, and takes a few weeks to months. Maintenance involves using Atkins long term and making it a lifestyle change.
Benefits
The features of the Atkins diet is that you can eat as many allowed foods as you want until you feel full. As your body switches over from high carbohydrate consumption to pure fat and protein, you should feel less hungry and fuller.
With Atkins, you won't have to pay close attention to caloric intake. The diet suggests you eat until you're full and never starve yourself. The Atkins website claims that some dieters can expect to lose up to 15 pounds in the first two weeks of induction.
Food Choices
In the first few phases of the diet, the Atkins website recommends that you restrict your carbohydrate intake to less than 20 grams of net carbs per day. This allows you to choose from a variety of foods including all meats, poultry, shellfish and eggs.
Choose cheese that is lower in carbs such as blue cheese, cheddar and Swiss. Vegetables like cucumber and bok choy that contain less than 15 net grams of carbs per day are also acceptable.
Considerations
The Publix website reiterates that most people who start Atkins do so because low fat or other diets have failed. The main difference in the Atkins diet as opposed to the low fat is you don't feel like you are starving yourself.
Keep in mind that just a small amount of sugar, bread or foods that are high in carbohydrates can be the kiss of death in the induction phase. The goal of the diet is to switch the body into burning fat rather than carbs, so weight loss can occur. Consult with your physician before beginning this diet because of the big change you are making with your type of food intake.
Theories
There are some medical professionals and dieters who believe Atkins can be harmful to your health because of the high fat intake and reduction of healthy carbohydrates.
The Mayo Clinic states that the Atkins diet should not be used by people with severe kidney disease. The diet may also affect women who are pregnant or nursing, as well as those who are diabetic by failing to get foods from all of the food groups.
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