The Atkins diet is a low-carb diet recommended not only as a good way to lose weight, but also to manage diabetes, metabolic syndrome and sub-optimal blood cholesterol levels, according to Dr. Eric C. Westman, co-author of the 2010 book "New Atkins for a New You." This low-carb eating plan is moderate in protein and high in fat, although the exact proportion of these macronutrients varies depending on the phase. The first two phases, the induction and ongoing weight loss phases, are more restrictive in terms of carbohydrates compared to the two last phases, the pre-maintenance and maintenance phases.
Fat in the Atkins Diet
Fat is an important component of the Atkins diet. When reducing your carb intake, fat becomes your main source of energy and is necessary to fuel your daily activities and help keep you satisfied with your low-carb diet. The Atkins diet suggests that it is not necessary to trim the fat off of your meat or the skin off of your chicken, nor should you choose lean cuts of meats and low-fat products. The Atkins diet allows you to choose full-fat mayonnaise, full-fat cheese, full-fat salad dressings, sausages and bacon.
Amount at Each Meal
Even if you choose foods that contain a considerable amount of fat, you should still add the equivalent of about 1 tbsp. of fat at each of your meals during the first phases. A tablespoon per meal is recommended for most people to supply enough energy without hindering weight loss. For example, you can use 1 tbsp. of olive oil to cook your eggs in the morning, add about 1 tbsp. of full-fat salad dressing over your salad and serve your broccoli with 1 tbsp. of butter at dinner.
Percentage of Calories
Each gram of fat provides 9 calories, while a gram of protein or carbohydrate provides 4 calories each. For most people following the Atkins diet, their fat intake will correspond to approximately 130 to 150 g of fat a day, which is the equivalent of about 60 to 70 percent of their calorie intake, based on a 2,000-calorie diet. Protein corresponds to 20 to 35 percent of the calories, and carbohydrates provide the remaining 5 to 20 percent of the calories.
Maintenance Phase
During the pre-maintenance and maintenance phases, Atkins dieters are instructed to gradually and slowly increase their carb intake until they identify the level of carbohydrates that helps them maintain their target weight effortlessly. To maintain your weight, you will need to increase your calorie intake by 300 to 500 calories, which you should obtain from fat by slightly increasing your fat intake by about 1 to 1.5 tbsp. at each meal. The lifetime maintenance phase comprises slightly more fat, which provides closer to 65 to 75 percent of your calories.
References
- "The New Atkins for a New You"; Eric C. Westman et al.; 2010
- Atkins: The Program
- Atkins: Phase 1 Acceptable Food List
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