The Atkins diet is one example of a low-carbohydrate, high-protein meal plan that has demonstrated short-term success. First devised in 1972 by cardiologist Robert Atkins, the diet has since undergone revision to reduce the amount of unhealthy fats consumed and place more emphasis on health food choices, calorie counting, portion control and physical activity. A typical day on the Atkins diet during the initial phase is purportedly the most difficult, as you must exercise rigorous control over how many net carbohydrates you consume.
Concept
If you experience weight gain, too many carbohydrates are to blame, according to the theory behind the Atkins diet. Carbohydrates cause insulin imbalance, which in turn leads to obesity. The Atkins diet therefore rigorously restricts carbohydrates and places emphasis on proteins, which encourages your body to burn its own fat, explains MayoClinic.com. During the initial phase of the Atkins diet, you can eat three meals and two snacks. No more than 20 g of carbohydrates can be consumed during the induction phase of the Atkins diet -- this is considerably less than the 225 to 325 g the Institute of Medicine recommends. There are three more phases of the Atkins, during which the amount of carbohydrates you consume is gradually increased.
Breakfast
MayoClinic.com and EveryDiet.org provide examples of what you might find on your breakfast menu during the first phase of the Atkins diet. You can choose an omelet with onions, peppers and ham or two scrambled eggs with grilled onions and melted cheese and 1/2 grapefruit. Coffee, tea, water and diet soda are your beverage options.
Lunch
An Atkins lunch during the induction phase may consist of grilled chicken, a salad, and 4 oz. each of corn, red pepper and black beans. Another entree option is Caesar salad with poached salmon. You can consume the same beverages allowed for breakfast.
Dinner
A sample dinner on the Atkins plan during the induction phase may include steak, green salad, 4 oz. each of mashed potatoes, beet root and zucchini and 1 oz. of goat cheese. Another dinner choice may include chicken with rosemary-roasted vegetables. According to MayoClinic.com, the Atkins diet doesn't mention deserts; however, if you stick below your net carb allowance, you can have them.
Other
Snacks on the diet may include an Atkins food product, such as a shake or bar. Other snack options include olives, cheese, deviled eggs, berries, carrots and sugar-free gelatin. Alcoholic beverages are avoided during the first phase of the Atkins diet, but are introduced during the latter phases. One to 2 cups of caffeinated beverages, such as coffee, are also allowed during the initial phase. However, dieters with a caffeine habit are encouraged to kick it during the first part of the diet.
Effectiveness
According to MayoClinic.com, dieters who stuck with the Atkins plan for at least two years lost 9 lbs. on average, net total. One hypothesis is that the restricted food choices are a factor; another is that the protein and fat in the diet, which take longer for you to digest, make you feel fuller. The Atkins diet is not appropriate for everyone, such as pregnant and nursing women and those with kidney disease. The Atkins diet is not considered a medically prescribed diet, but rather a commercial weight-loss plan. Talk to your doctor to see if the Atkins diet is the healthiest choice for you.
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