The theory behind Atkins is that a low-carbohydrate diet can help you lose weight because your body will burn stored fat instead of using dietary carbohydrates for fuel. A quick tour of foods that you eat on Atkins as well as its risks can guide you when you are trying to decide whether to follow the diet. Get your doctor's approval before starting Atkins or any other weight loss diet.
Introduction to Net Carbs
Instead of counting calories or measuring your food portions, you limit your intake of net carbs while you are on the Atkins diet. Net carbs represent the carbohydrates that increase your blood sugar levels and, according to Atkins, are the only ones that you need to count. You can calculate the net carbs in a serving of food by subtracting the number of grams of dietary fiber from the total number of grams of carbohydrates.
Getting Started
The first phase of Atkins is Induction, and this is a period of rapid weight loss. During this phase, you eat only 20 g of net carbs each day, with 12 to 15 g coming from non-starchy vegetables such as salad greens, radishes, cucumbers, broccoli, cauliflower or cabbage. The rest of your net carbs come from low-carbohydrate foods such as full-fat cheese or salad garnishes. At each meal, you eat a source of protein, such as meat, fish or eggs, and some fat.
Later Phases
After at least two weeks on Induction, you move to the second phase, Ongoing Weight Loss, which lasts until you are within 10 lbs. of your goal weight. In this phase, you increase your daily net carb quota by 5 g per week, and you can add in some healthy carbohydrate sources such as nuts and seeds, berries and cottage cheese. In the third phase, Pre-Maintenance, you slow down your weight loss and add another 10 g to your daily net carb allowance per week. New foods include starchy vegetables such as carrots and squash, beans, whole grains and more fruits. When you reach your goal weight, move to the fourth phase, Lifetime Maintenance. In this phase, your net carb limit is your Atkins Carbohydrate Equilibrium, which is the amount of carbohydrates that allows you to maintain your weight.
Considerations
The Atkins diet may help you lose weight, and another benefit is that it prohibits unhealthy trans fats and sugary baked goods. However, the Mayo Clinic warns that a low-carbohydrate diet may lead you to eat too much saturated fat and cholesterol from fatty meats and cheeses, and you might not get enough dietary fiber because the diet limits whole grains, legumes, fruits and vegetables. Talk to your doctor to determine whether the Atkins diet is a healthy option for you.
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