Dr. Robert C. Atkins revolutionized the carbohydrate-conscious diet. The Atkins diet was created in 1972 and is one of the first diets that works by restricting carbohydrates. This diet is popular among adults ages 30 to 50. The Atkins Diet consists of four phases, of which the first phase is the most stringent but has the highest weight-loss rate of all of the phases. This initial stage severely restricts sugar and carbohydrates, so talk with your doctor before making drastic changes to your current diet.
Phase 1 Outline
Phase 1 of the Atkins Diet is the Induction phase. This phase is highly restrictive in terms of foods allowed. You can only derive approximately 10 percent of your total daily calories from carbohydrates. The Induction phase last for two weeks, but you can opt to continue with it further if you need to lose more weight at a fast rate. This phase focuses on frequently eating protein such as lean meat and seafood and healthy fats throughout the day.
Weight Loss
The theory behind the Atkins Diet weight loss is restriction of carbohydrates and sugar to prevent elevated insulin and blood glucose levels. When you eat carbohydrates, your body uses them as sugar for energy and stores remaining carbohydrates as fat for later use. The diet claims that if your body does not have carbohydrates to use as energy, you will begin to use fat stores as energy, which will lead to weight loss. Because the first phase of the Atkins Diet has the highest restriction of carbohydrates and sugar, you will have the most rapid weight loss during this phase.
Vegetables During Phase 1
As your carbohydrate intake is severely limited in the induction phase, you need to control and measure vegetables during this stage. The diet suggests the majority of the 10 percent or 20 g of carbohydrates you're allowed to consume come from vegetables during this stage. Vegetables are essential for weight loss during this phase as they provide your body with complex carbohydrates and fiber. Appropriate vegetables include green leafy vegetables, broccoli, cauliflower, brussels sprouts, onions and peppers. You must completely avoid starchy vegetables, as they are simple carbohydrates and raise your insulin and blood sugar levels.
Warning
When you begin the Induction phase, you may experience withdrawal from caffeine and sugar. This may cause uneasy symptoms such as nausea, headaches, diarrhea, muscle cramps and dizziness. In addition, the prolonged restriction of sugar and carbohydrates can cause ketosis, which may lead to kidney stones, irritability, dehydration, coma and stupor.
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