The Atkins Diet is centered around low-carbohydrate foods that can help you lose weight by changing your metabolism and improving your overall health, according to its proponents. The first phase of the diet is the strictest, including only a limited menu of acceptable foods to choose from, but it only lasts for a short period and serves to jump-start your weight loss.
History
In 1963, Dr. Robert C. Atkins began developing a low-carbohydrate diet program for his patients, after reading research published in the "Journal of the American Medical Association" supporting the approach as being effective for weight loss. In 1972, Atkins published the bestselling-book "Dr. Atkins' Diet Revolution," which found a wide audience for its low-carbohydrate principles. Following Dr. Atkins' death, Dr. Eric Westman, Dr. Stephen Phinney and Dr. Jeff Volek updated the diet in 2010 with "The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great."
Identification
The Atkins Diet has four phases where you will consume between 20 and 100g of carbohydrates a day, which contrasts with the 225 to 324g a day recommended by the Institute of Medicine for mainstream diets. In Phase One, or the Induction Phase, you eat only 20g of carbs a day, helping to switch your body from burning mostly carbohydrates, in the form of glucose, to burning fat for energy instead.
Misconceptions
Critics of the Atkins Diet have complained it gives dieters a license to consume large quantities of artery-clogging meats, like bacon, and fats, like mayonnaise, while eating few healthy fruits and vegetables. Dr. Eric Westman, one of the authors of the 2010 updated version of the diet, explains that such a view is a myth, and with the newest book, vegetable consumption is carefully emphasized from day one.
Effects
According to the authors of the Atkins Diet, the diet helps turn your body into a fat-burning machine by revving up your metabolism, allowing you to lose 15 lbs. during the two-week Induction Phase, but they also say it will improve your blood sugar and insulin levels and help to boost your energy. Other benefits may include preventing or improving high blood pressure and cardiovascular disease, as well as digestive problems such as heartburn, gallstones, gas and bloating.
Considerations
You should eat three to five meals daily, and don't go more than six waking hours without eating, making sure to eat at least 4 to 6 oz. of protein foods with each meal. You should also consume no more than 20g a day of carbs, with 12 to 15g of carbs in the form of foundation vegetables, such as 6 cups of salad and 2 cups of cooked vegetables per day. If you feel fatigued or get a headache during Induction, you're encouraged to eat a little extra salt due to effects from the lowered insulin the diet produces.
Recommended Foods
During Phase One, you're allowed to eat all fish and shellfish, noting that oysters and mussels are higher in carbs so you have to limit them to about 4 oz. per day. You can also eat all eggs, poultry and meat, although you should beware of processed meat, bacon and ham, often cured with sugar that adds to the carb count. You should also avoid cold cuts and other meats with nitrates. Cheese is also allowed, but because it contains 1g of carbohydrates in 1 oz., you should only consume 3 to 4 oz. of cheese per day. All non-starchy vegetables, herbs, spices, sugar-free salad dressings and oils and fats are also acceptable. The only sweeteners you should use are saccharin, stevia and Splenda, and all beverages should be sugar-free.
Foods to Avoid
Avoid sugars and starches, including grains and starchy vegetables, such as winter squash and potatoes. Even though most nuts and seeds are low carb, it's recommended you avoid them during Induction, as it's hard to control portions. Milk is too high in carbs to include in Induction, although you can dilute cream or half-and-half with water or use soymilk. You must avoid alcoholic beverages in Induction because your body will burn alcohol before fat, which means weight loss stops until alcohol leaves your system.
Member Comments