The Atkins diet is a weight loss plan that focuses on reducing the amount of carbohydrates. The idea is that the body's starvation from carbohydrates will turn to fat stores and burn the weight the dieter is trying to rid from the body. The diet plan has been popular since the late 1990s, and claims of large weight loss were made. Atkins has a distinct plan from other low-fat plans, and its nutritional requirements differ from traditional diets.
Significance
The idea behind the Atkins diet is putting the body goes into a starvation mode, since insufficient carbohydrates are made available. The liver begins using fats to make glucose, which is used for energy. The metabolic result of ketosis is the production of ketone bodies. These molecules suppress the appetite, so the dieter eats less frequently and the body burns the fats for energy. The result is rapid weight loss.
Induction
The induction stage is the most significant part of the Atkins diet. This stage reduces the amount of carbohydrate intake to no more than 20 grams per day. Dieters are able to eat as much protein as they need to feel full along with vegetables as long as they are not starchy. Dieters can eat red meat, poultry, fish, pork, eggs and cheese. The induction stage can lead to rapid weight loss. However, according to Northwestern University, the weight loss is mostly water weight.
Restrictions
A normal diet has 150 to 300 grams of carbohydrates, so the induction phase is extremely restrictive. Atkins dieters are instructed to limit carbohydrates as much as possible. Vegetables are limited, since these sources often have carbohydrates. Foods like carrots, peas, corn and potatoes are restricted for the high carbohydrate content. Pasta, rice, breads and cereals are restricted, since these foods also have high carbohydrate content.
Maintenance
After the induction phase, dieters are allowed to continue adding carbohydrates back into the diet. The dieter can add five grams of carbohydrates each day. The maintenance program allows 40 to 120 grams of carbohydrates each day. Some dieters find the maintenance program difficult, since the allowable amounts of carbohydrates are still very low.
Considerations
The Atkins diet has some health concerns. First, the high amount of fatty food intake raises cholesterol levels and increases the chance of heart disease. The process of ketosis and production of ketone bodies cause dehydration, bad breath, fatigue and impaired brain function. The high quantities of proteins raise levels of uric acid, which can lead to gout. Since fruits are limited, vitamin deficiencies are also an issue. Vitamins such as D, A and folic acid are missing from nutrition content with Atkins.
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