The Atkins program is a low-carbohydrate diet for weight loss that claims to help you get rid of your sugar cravings and improve your blood sugar levels. According to Atkins.com, following the meal plan will allow your body to burn stored fat instead of using carbohydrates for its energy source. As you evaluate the Atkins meal plan, consider whether it includes foods and dietary patterns that will help you lose weight in a healthy way.
Meal Patterns
The Atkins meal plan recommends that you eat three meals per day or four to six smaller meals. On the Atkins diet, you do not skip meals or go more than six waking hours without eating. At every meal, include a 4- to 6-oz. serving of protein foods, or up to 8 oz. for tall men. You do not need to trim the fat from meat, but if you choose to do so, you should replace that fat by adding olive oil or butter to your meal.
Net Carbs
You do not count calories on the Atkins diet. Instead, you restrict your daily intake of net carbs. To calculate the net carbs in a serving of food, you subtract the grams of dietary fiber from the grams of total carbohydrates per serving. The theory behind net carbs is that only the net carbs, not all of the carbohydrates, impact your blood sugar levels--and keeping your net carbs low enough will prevent your body from using carbohydrates instead of fat for fuel.
Phases
Induction is the first phase of the Atkins diet, and you eat 12 to 15 grams net carbohydrates per day during this phase. This is when you jump start your metabolism and start to burn fat stores instead of dietary carbohydrates for your body's fuel. Ongoing weight loss is the next phase; most people eat about 40 to 60 grams net carbs per day. When you are within 10 to 15 lbs. of your goal weight, you enter pre-maintenance and slow down your weight loss by adding in 10 grams net carbs per day into your diet. When you reach your goal weight, you enter lifetime maintenance by eating the amount of net carbs that allows you to maintain your weight. This is your Atkins Carbohydrate Equilibrium and for most people it is 45 to 100 grams net carbs per day.
Foods
From induction through lifetime maintenance, you can eat unlimited amounts of carbohydrate-free foods such as meat, fish, poultry, eggs and fats including butter, lard and oils. The diet focuses on lean proteins and healthy unsaturated fats. To meet your 12 to 15 grams net carb quota during induction, eat limited amounts of non-starchy vegetables, some cheeses, and herbs and spices. As you add carbohydrates in subsequent phases, emphasize healthy sources such as nuts and berries.
Considerations
Since the Atkins diet restricts carbohydrates, you may not meet national recommendations for healthy carbohydrate foods such as whole grains, fruits or legumes. According to MayoClinic.com, a low-carbohydrate meal plan can put you at risk for fiber inadequacy, which can lead to digestive problems. The meal plan does include a daily iron-free multivitamin/multimineral supplement, so you will probably meet your requirements for vitamins and minerals. However, the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend getting your nutrients from food sources rather than supplements whenever possible. Always consult a doctor before starting a diet for weight loss to make sure that you choose the program that is best for you.
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