Dr. Robert Atkins developed the Atkins diet in 1963. The science behind the diet involves the concept that lean muscle mass, developed through protein intake, burns fat quickly, resulting in weight loss. Dr. Atkins also believed this diet can control diabetes and coronary diseases such as hypertension. The success of this diet lies in adherence: Many foods can be enjoyed and there is no calorie counting -- only carbohydrate counting.
Protein Sources
The Atkins diet uses proteins and stored fats as the body's energy source, as opposed to carbohydrates. The premise of Atkins is that by withholding simple carbohydrates from the body, you force it to dip into fat stores for energy conversion. Proteins ingested are immediately used by the body and stored in muscle, so there is no limit to the lean protein foods on Atkins. Protein sources recommended include fish and shellfish, lean cuts of meat such as sirloin, eggs and poultry. Avoid processed meats such as hot dogs or salami, as they are high in nitrates, sodium and fat content.
Fresh Fruits and Vegetables
Carbohydrates are found in almost all foods; however, there are "good" carbohydrates and "bad" carbohydrates, according to Atkins. The body can only store less than two days worth of carbohydrates for energy use; the rest is immediately converted to fat. The "bad" carbohydrates, such as those easily broken down into sugars like refined flour products and starchy vegetables, are immediately stored as fat. Fresh fruits are not permitted on "induction," the initial two weeks of Atkins diet. After this stage, fruits like berries, avocados and pears can be enjoyed. About three cups of vegetables must be enjoyed daily; vegetables are the main source of carbohydrates in the Atkins diet. Think dark and colorful: Vegetables including spinach, broccoli, asparagus, pumpkin and peppers are acceptable.
Beans and Dairy
Although limited on Atkins, beans and dairy products are excellent sources of complex carbohydrates and protein. All varieties of cheeses are allowed with the understanding that each ounce of cheese contains carbohydrates, which must be included in the daily carbohydrate count. Fatty dairy products, such as butter, may be used sparingly for flavoring but only after the initial induction phase. Whole grains, such as dark wheat breads, and nuts are also allowable after induction. However, you must count nuts by the ounce due to their fat content. When choosing nuts, be sure to avoid processed nuts and buy the natural, unsweetened and unsalted versions instead.
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