The Atkins diet restricts all added sugars and most naturally occurring sugars in the form of carbohydrates. It is renowned for its quick weight loss results, however there are downsides to the diet. Many aspects of the diet are not in line with federal dietary guidelines, as of 2010. The Atkins diet can also be very restrictive and difficult to follow.
History
The Atkins diet was invented by the cardiologist Dr. Robert Atkins. Atkins first formulated the diet in the 1960s but it was not popularized until the 1990s when his book "Dr. Atkins' New Diet Revolution" was published.
Theory
MayoClinic.com says the Atkins diet is based on the theory that excessive carbohydrates, including sugar, white flour and refined grains, increase insulin, which causes blood sugar imbalances, weight gain and heart problems. It is also based on the principle that when the body does not have carbohydrates to burn for energy it is forced to burn fat, which can cause weight loss. According to Colorado State University, the diet also claims to benefit food intolerances, allergies, heart disease, diabetes and yeast infections.
Diet Composition
The Atkins diet is composed of 20 to 100 g of carbohydrates depending on the phase of the diet, according to MayoClinic.com. In comparison, regular diets contain 225 to 300 g of carbohydrates per day. Johns Hopkins Medicine notes that the diet is 20 percent to 25 percent saturated fat and 35 percent protein, and only contains 5 to 10 g of fiber per day. Federal dietary guidelines encourage a diet that is less than 10 percent saturated fat and 10 to 15 percent protein. The guidelines also recommend 25 to 35 g of fiber per day.
Phases
Phase one of the Atkins diet allows fish, seafood, poultry, meat, eggs and certain cheeses. It limits vegetables to low-carbohydrate choices, including lettuce, celery and radishes, and restricts all grains, fruit, alcohol or milk. Dieters are allowed 12 to 15 gram of carbohydrates during this phase, which lasts for two weeks, at which time significant weight loss may occur.
The second phase of the Atkins diet is known as the ongoing weight loss phase and lasts until dieters are within 5 to 10 lbs. of their goal weight. According to MayoClinic.com, the OWL phase adds back some vegetables, cheese, berries, nuts and seeds to the diet, and contains 40 to 60 g of carbohydrates.
The third and fourth phases of the Atkins diet are the pre-maintenance and maintenance phases. Weight loss slows during this time as dieters reach their goal weight. Most foods are allowed in these phases, but foods that are high in sugars and carbohydrates, including grains, fruits, starchy vegetables, alcohol and sweets, are restricted to small amounts. MayoClinic.com says the final phases contain 45 to 100 g of carbohydrates per day.
Warnings
During the Atkins diet, the body uses fats instead of carbohydrates for energy through a process called ketogenesis. Ketogenesis can lead to a condition called ketosis. According to MayoClinic.com, ketosis can cause weakness, nausea, dehydration, dizziness and irritability. MayoClinic.com also says that diets that are low in fiber may lead to constipation and digestive disorders. JHM adds that the high saturated fat content of the Atkins diet can increase the risk of heart disease and the high protein content may damage the kidneys.
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