When Dr. Atkins wrote his "new diet revolution" in 1972, the low carbohydrate diet had already been around for more than 100 years. By severely limiting dietary carbohydrate intake the body is forced to use a different source of energy. Body fat stores mobilize and form ketone bodies, providing an alternative source of calories. The result is rapid fat loss, along with significant water loss, as ketones are flushed out of the body. The immediate drop in pounds seen on the scale in the first few weeks is quite motivating for dieters.
Step 1
Adhere to the low carbohydrate regimen. Carbohydrate restriction in the first phase of the diet is severely limiting. Less than 20 grams per day are allowed and this puts the body into a condition called ketosis within several days. All starches, sugars, fruits, grains, starchy vegetables, potatoes and beans are prohibited. Alcohol is forbidden as well. After several weeks some more carbohydrate grams can be added to the diet, and after desired weight loss the maintenance phase can include as many as 90 grams per day. The diet, still, must be largely composed of protein and fat, the only remaining dietary components that provide calories.
Over the years the composition of the diet has morphed somewhat based on hearsay from people who followed their own variations of the diet. Dr. Atkins himself spoke at the American Dietetic Association convention in 2000 to address the accusations of the unhealthy high fat diet he was promoting. He asserted the diet plan he promotes is one low in carbohydrate, but not specifically high in fat, high in cholesterol or one encouraging people to eat whatever they want as long as it is free of carbohydrate. Indeed he painstakingly designed menus which use lean protein, nutrient-dense vegetables, and a balance of foods to provide a healthy and nutritious diet at the end of the day.
Step 2
Select low fat sources of protein. There are many lean sources of protein included in the Atkins diet plan. Fish is advocated, especially salmon, for the healthy oils it contains and the low fat content. Other low-fat protein sources include chicken without the skin, lean cuts of beef, lean cuts of pork, some game meats and the white of eggs. Preparation methods such as broiling, grilling or baking do not add fat to the finished product.
The Atkins company also manufactures many products that are low carbohydrate and relatively low in fat, such as bars, shakes and soups. These can be used as a meal replacement or a snack.
Step 3
Limit high-fat foods. There is a component of fat in many animal products, but most fat in the diet comes from adding creams, sauces, gravies and dressings. To maintain a lower fat intake, avoid frying foods, limit salad dressings and dips when eating vegetables, and choose low fat cheeses.
Snack choices such as nuts, seeds, or cheese made from skim milk help keep total fat intake relatively low.
Avoid bacon, sausage, fried pork rinds and other foods that are more than 50 percent fat by calories.
Tips and Warnings
- Look for sources of carbohydrates in "low fat" and "fat free" products such as salad dressings, sour cream and cream cheese.
- Always consult with a physician before beginning a new diet program. Consume at least 8 to 10 glasses of water daily while on a low-carbohydrate diet plan. See a physician if unusual symptoms occur while following a low-carbohydrate diet such as abdominal pain, chest pain, dizziness, or indications of dehydration. Have appropriate tests performed if any medical conditions are present or suspected.
Things You'll Need
- Accurate reference for carbohydrate content of foods
- Dr. Atkins Diet book
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