These days, a new diet trend pops up every few months. Because obesity is so prevalent in the United States, many people are trying to lose weight at any given time. Yet it can be confusing for consumers to decide which diets are effective and safe. Many have turned to the Atkins diet.
Atkins Premise
According to the official Atkins diet website, the diet restricts carbohydrate intake to promote weight loss. The website says eating carbohydrates causes production of the hormone insulin, which makes it harder to burn fat. Restricting carbohydrates forces the body into a process called ketosis, in which fat is burned for energy instead of carbohydrates.
Phases
The Atkins diet has four phases. During the first phase, carbohydrate intake is limited to 12 to 15 g per day. The second and third phases involve the slow, gradual increase of carbohydrates until the dieter reaches the point at which weight loss has stopped, and he's at his desired weight. The fourth and final phase is the lifetime maintenance phase, in which the dieter maintains the desired weight while still limiting carbohydrates.
Approved Foods
The majority of the Atkins diet is made up of meats such as chicken, beef, pork and turkey as well as dairy products. Fish and eggs are also approved on the Atkins diet because they do not contain any carbohydrates. According to the Atkins diet website, vegetables and limited amounts of whole grains and fruits can also be consumed on the Atkins diet.
Effectiveness
The Atkins diet can be effective in causing weight loss, but the success is mostly short-lived, according to the Mayo Clinic, which says the Atkins diet and other low-carb diets tend to cause weight loss quickly, but mainly from loss of water weight.
Risks
Some health risks are associated with the Atkins diet, of which potential dieters need to be aware. According to the American Dietetic Association, the Atkins diet is high in saturated fat and cholesterol, which can be dangerous for the heart. The Mayo Clinic also says the Atkins diet can cause constipation and other forms of gastrointestinal distress because it is low in dietary fiber. The process of ketosis can be dangerous for some people, so the Mayo Clinic recommends speaking with a physician before beginning the Atkins diet.
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