The Atkins Diet Plan consists of significantly reducing the consumption of carbohydrates, while consuming mostly protein and fats. Consequently, foods consumed while on the diet would include beef, pork, chicken, fish and eggs. The diet includes very little sugar or starch, such as whole grains, rice, potatoes or pasta. According to the Mayo Clinic, the Atkins Diet Plan is not for everyone, as some individuals might find it difficult to adhere to a diet with so little variety. Consult with a health care provider before starting any diet program.
History
Cardiologist Robert C. Atkins created the Atkins Diet Plan and made it available to the public in 1972. The public became aware of his low carbohydrate approach to dieting, with the publication of his book,"Dr. Atkins' Diet Revolution." The Mayo Clinic states that "Dr. Atkins' Diet Revolution" started the low-carb diet trend. The book has been widely read and the original stayed on "The New York Times" bestseller list for five years. The diet itself has been modified over the years. According to the Mayo Clinic, the most recent editions of the book recommend consuming mostly healthy fats and avoiding trans fats. Early editions of the book made no such recommendations.
Considerations
While following the Atkins Diet Plan, a dieter will achieve a metabolic state known as ketosis. Carbohydrate foods contain different forms of glucose, which is the body's main form of energy. When the body's intake of glucose is significantly reduced, it begins to burn fat very quickly for energy. This rapid burning process produces ketones, a byproduct of partially burned fat. Low carbohydrate diets produce rapid weight loss. According to the Vanderbilt.edu website, in laboratory studies, subjects experienced greater weight loss following a low carbohydrate diet than they did by following a low fat diet.
Features
The Atkins Diet Plan consists of four phases. The initial phase is referred to as the "induction" phase and carbohydrates are limited to 20 net g per day. Net grams of carbohydrates are determined by subtracting grams of fiber from grams of carbohydrates. The induction phase lasts approximately two weeks. The second phase allows for consumption of between 40 and 60 g of carbohydrates. During the second phase, it is possible to consume a greater variety of foods, such as additional vegetables and cheese. The goal of the third phase is to slow the rate of weight loss and add approximately 10 net g of carbohydrates a week. The third phase ends when you reach your goal weight. The fourth phase is the maintenance phase. During the maintenance phase, dieters learn to change their eating habits and experiment with net carbohydrate intake. By experimenting with net carbohydrate gram intake, it is possible to determine a daily limit of carbohydrates required to maintain a goal weight.
Significance
Traditional diet programs often require counting calories. The Atkins Diet Plan appeals to people who would rather count net carbohydrate grams. Also, the Atkins Diet Plan does not require special recipes or prepackaged foods.
Warning
The Atkins Diet Plan requires drinking a minimum of eight glasses of water a day. Water is important because it flushes ketones from the body through the urinary tract. Failure to drink at least eight glasses of water daily enhances the possibility of the urine becoming too concentrated. When the urine becomes concentrated with ketones, it can lead to infections of the urinary tract.
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