Dr. Robert Atkins, a cardiologist, first proposed the Atkins diet in 1972. It went against the mainstream recommendations to instead feature a high-fat, low-carbohydrate diet. This low-carb diet gained in popularity over the years to reach its peak in the early 2000s. The Atkins diet was blamed for the lower sales observed for high-carb foods such as soda, bread, pasta and rice.
Phase One--Induction
The induction phase is the strictest phase of the Atkins diet. The objectives are to help the body switch from using carbohydrates to fat as its main source of energy. Only 20 g of net carbohydrates are allowed per day, 12 to 15 of which should come from nonstarchy vegetables. This phase is followed for a period of at least two weeks up to several months, or until dieters are within 15 lbs. of their target weight.
Phase Two--Ongoing Weight Loss
During the second phase of the Atkins diet, the carbohydrate intake is gradually increased by 5 g each week and aims to find the optimal amount of carbohydrates to consume while still losing weight. More foods are included to increase variety. Weight loss slows down at this point. The ongoing weight-loss phase should be followed until dieters are close to their weight goal; then it's time to move on to premaintenance.
Phase Three--Premaintenance
Dieters moving to the premaintenance stage should be about 10 lbs. away from their target. The objectives is to lose the last pounds slowly and to determine the optimal carbohydrate intake to keep hunger and cravings away while achieving weight-loss goals. The Atkins diet mentions that the optimal amount of carbohydrates to consume is highly variable from one person to another; it could be 5 to 30 g above the amount consumed in the second phase.
Phase Four--Lifetime Maintenance
The fourth phase of the Atkins diet starts when the target weight has been reached. The diet encourages dieters to keep the carbohydrate intake determined in the third phase, which can range between 45 and 100 g, in order to stay at their goal weight in the long-term.
Potential Risks
Depending on the food choices made when following the Atkins diet, this low-carb diet can be associated with some health risks. For example, the Atkins diet may be high in saturated fat and cholesterol if a lot of high-fat meat, cheese, bacon and butter are consumed, which can increase the risk of developing heart disease. Moreover, by limiting fruits, vegetables and whole grains, the fiber intake may be low, which can result in constipation. Finally, ketosis may also occur--the incomplete breakdown of fat being used as a source of energy. This condition can lead to weakness, dehydration, dizziness, nausea and irritability.
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