The Atkins diet was developed by Dr. Robert C. Atkins in the 1970s to help people lose excess body fat. Since then, his books have become best sellers, and many people have tried his low-carb way of eating. The Atkins diet approach is based on limiting the amount of carbohydrates you consume.
Atkins Diet Phases
There are four distinct phases in the Atkins program, which is designed to promote quick and easy fat loss. The first phase is called the induction phase, and is the strictest of all phases. During this phase the carbohydrate intake is limited to less than 20 g a day to help the body switch more rapidly from using carbohydrates to burning fat in addition to eliminating carbohydrate cravings. The second phase, the ongoing weight loss phase, is slightly less restrictive, but helps dieters find the right amount of carbohydrate intake that will allow for continuous weight loss. When most of the excess weight has been lost, it is time to move to the third phase, or the pre-maintenance phase. This phase helps you lose the last extra pounds more slowly, while allowing you greater flexibility with your food choices. Finally, once your desired weight has been reached, the fourth and final phase, which is called lifetime maintenance, helps you keep your goal weight by controlling your carbohydrate intake in a sustainable way.
Carbohydrate-Rich Foods to Avoid
Carbohydrates are found in many foods typically consumed by Americans. On the Atkins diet, many staples foods, especially grains, need to be eliminated, such as bread, rice, pasta, bagels and breakfast cereals. Atkins dieters also need to avoid legumes, potatoes, corn, fruits, milk, yogurt, sweets and desserts because of their high carbohydrate content.
Low-Carbohydarte Foods to Eat
By restricting carbohydrate-containing foods, the Atkins diet encourages the consumption of large amounts of non-starchy vegetables, such as kale, cauliflower, onions, tomatoes and leafy greens. Protein is also a key component of the Atkins diet to promote satiety and should be included at each meal, whether it is poultry, fish, meat, cheese or eggs. Fats, such as butter, mayonnaise, salad dressings, avocados and vegetable oil, are also allowed at each meal on the Atkins diet.
Special Considerations
Before starting a low-carbohydrate diet, it is recommended that you talk to your doctor to ensure that the transition to this new way of eating is done safely, especially if you are taking diabetes or blood pressure medications. Some people may experience fatigue, weakness, dizziness upon standing or irritability when restricting their carbohydrate intake as the body adjusts, but these side effects usually do not last longer than four to five days.
References
- Atkins.com: The Program
- Atkins.com: Phase 1: Acceptable Food
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
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