The Atkins Nutritional Approach is a low-carbohydrate, high-protein diet created by Dr. Robert Atkins, who believed that excessive amounts of refined carbohydrates are a primary cause of obesity. Since its inception, the diet has been the subject of numerous studies and controversies regarding its long-term benefits and risks. Atkins touts its plan as a lifestyle change more than a diet, asserting that dieters can maintain long-term weight loss by following the plan's basic structure.
Food Pyramid and Nutrition
Atkins created its own food pyramid separate from the one produced by the United States Department of Agriculture (USDA) to guide its users when making food choices. The pyramid, like the overall diet, emphasizes protein as the base of all food intake, followed in decreasing order by low-carbohydrate vegetables and fruits, nuts, legumes, dairy and, lastly, whole grains. Atkins guarantees weight loss by modifying your diet only, but adding exercise to you routine allows you to eat more of what it considers high-carbohydrate foods.
Four-Phase Plan
The Atkins diet involves four phases that transition you into and through the diet. The first phase entails cutting out all significant sources of carbohydrates, including fruits, grains and alcohol, leading you to consume only 20 net g of carbohydrates per day. Atkins asserts that this tactic reprograms your body into using fat as your primary source of energy instead of carbohydrates, and that you will lose at least 15 pounds in the first two weeks. As you progress into each subsequent phase, you can begin to incorporate healthy, low-carbohydrate foods back into your diet while maintaining weight loss.
Atkins Carbohydrate Equilibrium
Atkins affirms that you will be able to maintain this diet as a lifestyle change by finding your Atkins Carbohydrate Equilibrium, or ACE for short. ACE is the number of net carbohydrates in grams you can eat without gaining or losing weight. You determine your personal ACE number as you begin to incorporate more high-carbohydrate foods into your diet through phases two and three, which depends on your level of exercise and how your body responds to those foods. After reaching your goal weight in phase three, your ACE number will guide your eating habits through phase four, which is long-term maintenance.
Products
Atkins also sells various food products to help dieters' make better food choices. Products include high-protein, high-fiber meal replacement bars and shakes, snack and dessert bars and low-carbohydrate all-purpose baking mix and pasta.
Research and Safety
Several scientific articles regarding the safety and efficacy of the Atkins diet are available on the Atkins website. Most studies conducted with the Atkins diet revealed favorable results for dieters in the short-term. However, the USDA Agricultural Research Service asserts that not enough long-term studies have been conducted to ascertain any potential health risks associated with such a high-fat and high-protein diet, including high cholesterol and heart disease risks.
Member Comments