The Atkins Diet Plan was released in 1972 by Dr. Robert C. Atkins. He believed that to lose weight effectively people should greatly decrease their intake of carbohydrates and get their energy from fat. He recommended that up to two-thirds of calories should come from fat. The Atkins Diet Plan has four phases and induces a change in metabolism.
Ketosis
The Atkins Diet is based on the idea of converting the body to ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates. Eating carbohydrates stimulates the production of insulin, which allows the glucose from carbohydrates to be used as fuel. Excess glucose is then stored as fat. When you take in less glucose, the body begins to burn fat for energy resulting in weight loss. This is achieved through eating more meats and cheese and strictly limiting starchy foods.
Phase 1
During the Induction Phase of the Atkins Diet Plan, you will follow an acceptable foods list. You are not to eat anything that is not on this list. You may eat three meals a day or six small meals. You are not to wait more than six hours without eating. Carbohydrates are restricted to 20 g per day and should come from salads or vegetables. Read food labels carefully and avoid sweetened drinks or drinks that contain aspartame. This phase lasts until you have reached the halfway point of your weight loss goal.
Phase 2
This is known as the Ongoing Weight Loss phase. In this phase, the goal is find your Critical Carbohydrate Level for Losing. This is the amount of carbohydrates you can take in each day and still lose weight. Carbohydrates are added into your daily diet in 5 g increments per week until you stop losing weight. Record the amount of carbohydrates you are eating and check your weight weekly. You have reached your goal when you stop losing weight. Keep your diet under that amount of carbohydrates to continue losing weight.
Phase 3
This is the Pre-Maintenance phase. It begins when you are within 5 to 10 lbs. of your weight loss goal. You will find your Critical Carbohydrate Level for Maintaining by increasing your daily carbohydrates by 10 g each week until you stop losing weight. In this phase, you learn to control food portions and your appetite. Do not skip meals and choose low-glycemic index foods, such as whole grains, to handle cravings. The Pre-Maintenance phase may take several weeks while you make adjustments to your diet.
Phase 4
The Lifetime Maintenance phase begins once you have reached your weight loss goal. This is the final phase of the Atkins Diet Plan. You will use your Critical Carbohydrate Level for Maintaining to continue to control your weight within 2 to 3 lbs. You will be able to eat a wider variety of foods, but avoid adding sugar. Choose foods carefully and continue to track your carbohydrate intake. Check your weight to ensure that you are not gaining back the weight you lost and be aware of factors, such as stress, which induces cravings.
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