The Atkins diet is a popular eating plan for people looking to lose weight. The Atkins diet and other low-carbohydrate diets cause the body to burn fat for energy. The burning of fat causes ketones to be produced, which are then available as a fuel source.
What Is the Atkins Diet?
The Atkins diet works by limiting carbohydrate intake. In the beginning of the diet, which is also known as the induction phase, you can only eat a maximum of 20 grams of net carbs each day, the Atkins website explains. Net carbs are the number of grams of carbohydrates a food has minus its fiber content in grams. During this part of the diet your carbohydrates will primarily come in the form of non-starchy vegetables. After the induction phase you will be able to progress through other phases of the diet plan, allowing you to increase your carbohydrate intake gradually until you reach your ideal weight, at which point you will continue to regulate how many net carbs you eat in order to maintain your weight.
Atkins and Ketone Production
One of the effects of restricting carbohydrates is that your blood glucose levels remain steady at a lower level. When you do not have enough glucose in your blood to supply your body with all the energy it needs, your body turns to other fuel sources, such as fatty acids. Fatty acids can be broken down to form ketones, a 2004 article in the "Journal of the International Society of Sports Medicine" explains. These ketones can then be burned for energy instead of glucose, thus providing a source of fuel for the body while burning body fat.
Is the Atkins Diet Effective?
Research shows that following the Atkins diet can cause you to lose weight. In 2010, the "Annals of Internal Medicine" published a study that examined weight loss over the course of two years for patients on a low carbohydrate diet compared to others on a low fat diet. Both groups lost a similar amount of body weight, with the maximum weight loss observed after one year on each diet plan.
Side Effects
The Atkins diet does have some risks. As ketone levels in your blood rises, you may experience nausea; in addition, low-carb diets can cause your body to excrete more fluids through your urine, resulting in dehydration. You can reduce both of these side effects by drinking lots of fluids. The Atkins website recommends drinking at least eight 8-oz. servings of water, club soda and other approved beverages. Increased ketone levels can also cause a fruit acetone-like smell to develop on your breath, but adequate fluid intake can also prevent that. In order to prevent vitamin deficiencies, the Atkins website also recommends taking an iron-free multivitamin and an omega-3 fatty acid supplement daily.
References
- Atkins.com: Atkins Instructions
- "Journal of the International Society of Sports Nutrition"; Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood "Villains" of Human Metabolism; Assi H. Manninen; December 2004
- "Annals of Internal Medicine"; Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet; Foster et. al.; August 2010
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