Since it was launched in the '70s, no other diet has received celebrity endorsements as much as the Atkins diet. Devised by Dr. Atkins, the diet focuses on low-carbohydrate meals. Whether or not these meals can lead to weight loss is still a controversial issue, especially in countries like Japan and China, which have the lowest obesity rates in the world -- but their staple diets, which include rice and beans, have a very high-carbohydrate content.
The Diet
The Atkins diet is divided into four phases. Phase one, or the induction phase, is where you prep your body to lose 15 pounds over a period of two weeks by changing your diet to low-carbohydrate options. Phase two, or the ongoing weight loss or OWL phase, is when you start adding back some carbs to your diet. This is a period of slow weight loss. Phase three, or the pre-maintenance phase, is when you have lost most of the extra pounds and are only a few pounds away from your goal weight. During this phase, you add more carbs to your diet while still continuing to lose weight. Phase four, or the lifetime maintenance phase, is when your diet is officially over and you now start incorporating the foods advocated from all the different phases.
What to Eat
The Atkins diet has clearly listed the quantities of each advised meal. During phase one, fish, meat and eggs can be eaten since they do not contain any carbohydrates. One cup of low-carb vegetables is also advised such as lettuce and cucumber. Phase two of the diet allows processed dairy products such as heavy cream and 1 percent cottage cheese along with berries, nuts and juices. In phase three, you can start with vegetables like potatoes and carrots. During phase four, you can include grains such as brown rice and whole wheat.
How it Works
According to iVillage Health, low-carbohydrate diets such as the Atkins diet dehydrate the body, resulting in the loss of water weight during the early stages of the diet. However, this is not "real" weight loss because you are not getting leaner. High-protein, low-carbohydrate diets such as Atkins may result in gradual weight loss over the long term due to calorie restriction.
Medical Benefits
Even though the Atkins diet may not work over the long term, it offers some medical benefits. The Diet Channel reports that studies published by The New England Journal of Medicine and Annals of Internal Medicine found the Atkins diet increases good cholesterol and lowers bad cholesterol. This lowers the risk of cancer and heart problems. However, these facts overlooked the fact that 40 percent of the participants did not complete the study due to an inability to follow the diet plan.
Considerations
The Diet Channel reports that 33 to 50 percent of cancers can be prevented through a healthy diet, as there is a link between cancer prevention and a high intake of fruits, vegetables, whole grains and legumes. Studies also support the link between a high-fat diet, high intake of red meats and increased incidence of cancer. The Atkins plan defies all this research and translates into a diet that may put you at increased cancer risk. Low-carb diets such as the Atkins diet are usually high in fat, which may increase your risk of high blood pressure, cancer, stroke and heart disease. Those on the Atkins diet are also at a greater risk of developing osteoporosis and kidney stones. Following the diet can also result in electrolyte imbalances in the body. It is important to talk to your doctor before beginning any diet program.
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