The Atkins Diet was created by cardiologist Robert C. Atkins in 1972. It was one of the first mainstream carbohydrate-restricting diet programs. Dr. Atkins emphasized that the Atkins Diet is not a medical diet but rather a commercial nutrition program. The program consists of four phases. Each phase carries fewer restrictions as you move toward your ideal weight. You should talk with your health care practitioner before significantly altering your diet.
Phase 1 Restrictions
Phase 1 is the most stringent phase of the Atkins Diet. Your carbohydrate intake is restricted to just 20 g per day, which is only approximately 10 percent of your total daily calories. The Institute of Medicine recommends deriving 45 to 65 percent of your total daily calories from carbohydrates. On the Atkins Diet you are supposed to cut out all sugary baked goods, pastas, grains, breads, fruits, starchy vegetables, nuts, candy and alcohol during this phase.
Phase 2 Restrictions
During phase 2 of the Atkins Diet, you increase your carbohydrate intake to 40 g to 60 g per day. This is still a significant restriction, but it is meant to raise your metabolism and transform your body into burning fat as energy rather than carbohydrates. Simple carbohydrates remain restricted in this phase, such as white bread, refined pasta, white rice and pastries. You are not supposed to consume any fruit or starchy vegetables, as they raise glucose and insulin levels.
Phase 3 Restrictions
Phase 3 is the premaintenance phase of the Atkins Diet. Your body is supposed to be in training to live on a moderately low-carbohydrate diet for life, in order to maintain your weight loss. You begin to add approximately 10 g of carbohydrates to your diet per week. If you start to put weight back on, you cut back. The diet restricts food with trans fat, such as fast food and food cooked in partially hydrogenated oils. Sugary products remain restricted in this phase.
Phase 4 Restrictons
Phase 4 is the lifetime maintenance phase. You are supposed to follow this regimen for life in order to keep excess weight off. Your carbohydrates are restricted to approximately 45 to 100 g per day. This phase is the least restricting, but it is up to you to know your body and what will keep the weight off. You are encouraged to restrict simple carbohydrates, desserts high in sugar and trans fat.
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