The Atkins Diet is a high-protein, low-carbohydrate weight loss program. The goal of the diet is to train the body to burn fat instead of carbohydrates. Atkins may result in weight loss, but the diet can be difficult to maintain and may not produce long-term results. High-protein diets can pose a health risk, especially when followed over a long period of time.
History and Theory
Dr. Robert Atkins created the Atkins Diets in the 1960s. It became popular in 1992 with the publication of "Dr. Atkins' New Diet Revolution." The theory behind the Atkins diet is that carbohydrate restriction will force the body to burn more fat, which will increase weight loss and improve overall health.
Nutrient Content
According to a 2001 article from "Circulation," a publication of the American Heart Association, the Atkins diet is composed of 27 percent protein, 5 percent carbohydrates and 69 percent fat; 26 percent of the fat content is saturated fat. In comparison, the United States Department of Agriculture (USDA) recommends a diet that is 10 to 15 percent protein, 40 to 65 percent carbohydrates and 20 tp 35 percent fat. The USDA also recommends limiting saturated fat to less than 10 percent of total fat.
Diet Phases
The Atkins Diet has 4 phases: induction, ongoing weight loss (OWL), pre-maintenance and maintenance. The goal of the induction phase is to kick start weight loss and train the body to burn fat instead of carbohydrates. This phase lasts for at least 2 weeks and allows 20 g of carbohydrate per day. The induction phase allows lean proteins, healthy fats like olive oil, salad greens and low-starch vegetables like broccoli and restricts baked goods, bread, pasta, grains, fruits, nuts and alcohol.
The goal of the OWL phase is to determine how many carbohydrates a person can eat and still lose weight. The OWL phase adds 5 g of carbohydrates to the diet per week but usually contains 40 to 60 g of carbohydrates per day, according to the Mayo Clinic. Foods that are reintroduced during the OWL phase include certain vegetables, cheese, berries, nuts and seeds. Individuals stay on the OWL phase until they are within 5 to 10 lb of their goal weight.
Weight loss slows down in the pre-maintenance phase as a person approaches his goal weight. Dieters add 10 g of carbohydrates to their diet every week during this phase as starchy vegetables, whole grains and certain fruits are re-introduced. Pre-maintenance lasts until the goal weight is achieved.
Phase 4 is the lifetime maintenance phase. The Mayo Clinic says people will consume 45-100 g of carbohydrates a day to maintain their goal weight. According to Atkins, protein and fat are still the foundations of the maintenance phase diet. New foods are carefully added during this phase but low-carbohydrate foods and meals are still highly encouraged.
Exercise
The Atkins Diet says exercise is important for weight loss but does not give specific recommendations for physical activity. Individuals who exercise may be able to eat more carbohydrates and still lose weight. The UDSA recommends exercising at least 30 minutes a day for general health. Between 60 and 90 minutes is recommended for weight loss.
Considerations
Johns Hopkins Medicine warns that the Atkins Diet is high in saturated fat and can be low in fiber, which can contribute to heart disease and high cholesterol. The Mayo Clinic says high-protein diets can cause or worsen liver or kidney problems and may not produce long-term weight loss results. According to the USDA, the best approach to weight loss is a moderate reduction in total calorie intake and increased physical activity.
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