Robert C. Atkins, a cardiologist, developed the now-famous Atkins diet in 1972. Atkins initially introduced the diet in his book "The New Diet Revolution," calling it the Atkins Nutritional Approach. The Atkins diet focuses on restricting carbohydrate intake, while increasing intake of protein-rich foods and fats. The Atkins diet does not require you to count calories or restrict portion sizes.
Diet Theories
When you eat carbohydrates, the body breaks them down into glucose, which enters your bloodstream through your small intestine. The rise in glucose prompts your pancreas to release the hormone insulin. The main theory behind the Atkins Diet is that the increase in blood glucose and resulting increase in insulin levels leads to weight gain and heart disease. The Atkins Diet claims that following a low-carbohydrate diet plan can lead to weight loss and prevent obesity and the development of type 2 diabetes.
Phases 1 and 2
The diet is divided into phases based on how many carbohydrates you are allowed to consume during each phase. Phase 1 is an introductory phase and significantly restricts carbohydrate intake to 12 to 15 g per day. The first phase should last approximately 2 weeks and the Atkins Diet website claims that you can lose up to 15 pounds. Phase 2 is referred to as the Ongoing Weight Loss, or OWL, phase. During this phase, you can increase your carbohydrate intake by 5 g per week. You stay on phase 2 until you are within 10 pounds of your weight loss goals.
Phases 3 and 4
Phase 3 is called Pre-Maintenance and you remain in this phase until you reach your weight loss goal. During this phase, you add 10 g of carbohydrates per week. The final phase, or Lifetime Maintenance Phase, is meant to be a permanent eating plan. During this phase, you add another 10 g of carbohydrates per week. You begin this phase when you have reached your weight loss goal.
Considerations
Because the Atkins Diet puts such a severe restriction on carbohydrates, many calories come from protein and fat. The Food and Nutrition Board recommends consuming no more than 30 percent of your calories from fat, and according to EveryDiet.org, the original Atkins Diet far exceeded this recommendation. Since its introduction, the Atkins Diet has been reworked to lower total fat intake and provide more heart-healthy whole foods.
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