The Atkins Diet is geared towards achieving weight loss using a low-carbohydrate meal plan. The diet was created in 1972 by Dr. Robert C. Atkins, a cardiologist, and was originally called the Atkins Nutritional Approach. Today, the diet is a commercially popular diet not typically prescribed by your doctor. The diet emphasizes proteins and restricts the intake of carbohydrates. There are four phases to the diet, and you will consume between 20 and 100 g of carbohydrates daily -- depending on which phase of the diet you are in.
Phase 1, Induction
Induction is this most severe phase of the Atkins Diet. While you are in this phase, you will cut out nearly all carbohydrates from your diet, whittling your intake to just 20 g daily. You will consume only 10 percent of your daily calories from carbohydrates. Your focus, then, will be on lean protein. You will obtain this protein from foods such as fish, poultry and lean beef. Salad greens and low-starch vegetables, like broccoli, are also OK.
Phase 2, Ongoing Weight Loss
In Phase 2, you add some nutrient-rich good carbs back into your diet. You eat between 40 and 60 g of carbohydrates daily and continue to focus on eating lean proteins and good fats until you are within 5 to 10 lbs. of your goal weight. This phase allows you to add higher carb-containing foods back into your diet, to the tune of 5 g daily net carbs weekly. Net carbs are calculated by subtracting fiber grams from carbohydrate grams.
Phase 3, Pre-Maintenance
Phase 3 of the Atkins Diet focuses on slowing down weight loss to focus on new ways of eating for life. You are allowed to add about 10 g of carbs back into your diet, but you will need to cut back if your weight loss stops.
Phase 4, Lifetime Maintenance
After reaching your goal weight, you focus on maintaining your weight. You can eat between 45 and 100 g of carbs daily to maintain your desired weight. Essentially, this phase involves continuing eating habits carried out in Phase 3 of the Atkins Diet.
Benefits and Effectiveness
Stanford University researchers found in a 2007 study that out of four diets, Atkins leads the way in weight loss among tested women. These women also showed larger decreases on their blood pressure, triglycerides and body mass index. However, MayoClinic.com states that while most people on the Atkins Diet can lose weight short-term, the long-term effects of the Atkins diet are similar to standard high-carbohydrate diets. Furthermore, MayoClinic.com explains that regardless of which diet plan they choose to follow, most people regain the weight that they lost.
Risks
While the Atkins Diet may be effective, there have been some reported risks. One study published in "The Sugar Bureau" showed that adhering to a low-carbohydrate, high-fat diet, like the Atkins Diet, does not achieve more weight loss than low-carbohydrate, low-fat diet plans. Additionally, those who follow low-carb, high-fat diet plans show increased risks for heart disease.
References
- MayoClinic.com; Atkins Diet: What's Behind The Claims?; July 2009
- EurekAlert!; Stanford Diet Study Tips Scale in Favor of Atkins Plan; March 2007
- The Atkins Diet: Phase 1 -- Acceptable Food
- The Atkins Diet: Phase 2 -- Acceptable Food
- The Atkins Diet: Phase 3 -- Acceptable Food
- The Atkins Diet: Troubleshooting in Phase 4
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