After studying a selection of articles in the "Journal of American Medical Association" on the effects of a low carbohydrate diet, Dr. Robert Atkins began to develop the Atkins Diet. The Atkins diet focuses on limiting carbohydrates, particularly refined items, while increasing the consumption of protein and fat. The diet claims that carbohydrate consumption generally leads to metabolic disturbances, and therefore, overweight and obesity.
Phase 1 Foods
The first phase of the Atkins diet is called the "Induction Phase." This phase lasts for approximately two weeks. The acceptable food list is the strictest and includes all fish, fowl, shellfish, meat, eggs and cheese. A very small selection of low carbohydrate vegetables are also allowed and include leafy vegetables, cucumbers, mushrooms and celery. Individuals in this phase cannot eat more than 20 g of carbohydrates per day, 15 of which should come from these vegetables.
Phase 2 Foods
Phase two of the Atkins diet is called "Ongoing Weight Loss." During this phase more foods and carbohydrates are added into the acceptable food list. An individual in this phase can eat 20 g of carbohydrates per day. In addition to the phase one acceptable foods, dairy foods such as cottage cheese, heavy cream, mozzarella cheese and ricotta cheese are now allowed. Nuts, seeds and berries can also be added to the daily food plate.
Phase 3 Foods
The third phase of the Atkins diet, entitled "Pre-Maintainence," again incorporates a few more foods into the diet and advises individuals to consume 10 more net carbohydrates, total carbs minus fiber, per day. New allowed foods include vegetables such as squash, potatoes, carrots and yams; legumes such as lentils, black, kidney, pinto, lima and navy beans; fruits including apples, bananas, grapes, grapefruits, peaches and cherries; and just a few grains that are limited to oatmeal, brown rice and whole wheat pasta.
Phase 4 Foods
Phase four, entitled "Lifetime Maintenance," is the end of the diet. After completing the diet, Dr. Atkins advises individuals to maintain a low-carbohydrate lifestyle. Other "rules" for weight maintenance include continue consuming a diet composed of natural, unprocessed, nutrient-dense carbohydrates; exercise daily and never allow a 5-lb. weight gain from the goal weight. If this happens, a reduction in carbohydrate consumption is necessary until the weight is lost.
References
- Atkins Diet
- "Dr. Atkins' New Diet Revolution". Robert Atkins, 2002.
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