The Atkins Diet involves the idea of minimizing carbohydrates and increasing the amount of protein intake. The concept, originally designed to assist obese patients needing to shed extra pounds for medical reasons, quickly spread to mainstream populations of individuals looking to lose weight for both medical and aesthetic purposes. Carb intake is limited to no more than 20g per day during the initial stage of the diet known as the Induction Phase. This phase should last for no fewer than 14 days. Each following week in the subsequent Phase II, III and IV, an additional 5g of carbs can be incorporated into your eating regimen via vegetables, nuts and berries. However, during the initial phase, only high protein sources, such as poultry, eggs, fish, lean beef and high-fiber veggies are allowed.
Eggs
According to the proponents of the Atkins Diet, eggs are an ideal source of protein. Like most proteins of animal origin, they provide the body with all 9 essential amino acids, the building blocks of protein. Essential amino acids are those not manufactured by the body and must be obtained via the diet. Concern over elevated cholesterol levels from increased egg intake has been raised by opponents of the Atkins Diet. According to Dr. Robert C. Atkins, the creator of the Atkins Diet, cholesterol levels are increased from egg consumption, however, it is the high-density lipoproteins (HDL), or, the good cholesterol that is elevated.
Nuts
Nuts are a staple of the Atkins low-carb diet plan. They are a good snack item because of their low ranking on the Glycemic Index (GI) and due to their fiber content. The GI ranks foods based on how fast the carbs they contain impact the blood sugar. Most foods on the Atkins diet have a low GI, meaning there is not a rapid spike in blood sugar when they are consumed. Nuts like almonds, cashews, walnuts and pecans are good sources of fiber. Fiber assists in slowing carbohydrate entry in the bloodstream.
Fish
Fish is another high-protein, low-carb item recommended as part of the Atkins diet. Fish, like eggs and other complete proteins, has a high biological value, or bio-availability. In other words, approximately 70 to 80 percent of the protein in fish is actually absorbed and used by the body for what it is designed to do. Fish is also an excellent source of the heart-healthy omega-3 fatty acids. Cold-water fish such as tuna, salmon, herring and mackerel are examples of fish that provide omega-3.
Vegetables
High-fiber veggies like cabbage, zucchini, broccoli, and other salad vegetables are acceptable on the Atkins low-carb diet. Although some veggies have a moderately high carb content, their high fiber content offsets the carbohydrate content, thus, reducing the Net Carbs contained in the food item. Not only do fiber-rich foods provide a feeling of fullness or satiety, but also, since fiber cannot be digested, it passes through the body and brings along with it excess wastes that can hinder nutrient absorption in the small intestines.
References
- "Atkins Diabetes Revolution", Mary C. Vernon and Jacqueline A. Eberstein; 2004
- "Dr. Atkins' Diet Revolution", Robert C. Atkins; 1992
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