The Atkins Diet, invented and first popularized in the 1970s by Dr. Robert Atkins, requires dieters to eliminate most simple carbohydrates -- particularly sugar and refined flour -- and subsist primarily on proteins and fats. According to Atkins theory, once denied carbohydrates, the body quickly burns through its glycogen reserves and switches to burning fat for energy, ultimately causing the dieter to lose weight.
Insulin and Cravings
The average American consumes about 22 tsp. of sugar per day, much of it from processed foods, according to a 2009 Associated Press report on MSNBC.com. Those 22 tsp. alone add up to more than 92 g of carbohydrate -- even more dietary carbs come in the form of breads, grains and starchy vegetables.
When carbohydrate enters the digestive system and bloodstream, it triggers the release of insulin, which your body uses to moderate rising blood sugar levels. People who eat a lot of carbohydrates can stimulate the pancreas into producing too much insulin, which can drop blood sugar levels too low. Low blood sugar levels, in turn, trigger hormonal messages to the brain, demanding more sugar.
As Dr. Atkins describes it, "At this point, insulin is being secreted more and more frequently to deal with high blood sugar levels, and it is doing its job less and less effectively, which makes you crave sweets and carbs, which compounds the problem in a vicious cycle."
Carbohydrate Metabolism
The body stores carbohydrates in the muscles and liver in the form of glycogen. As long as it receives a steady supply of simple carbohydrates, the body burns glycogen for energy and stores any excess carbohydrates as fat. The initial, 14-day phase of the Atkins diet, known as induction, restricts carbohydrates to 20 g per day, causing the body to burn through its glycogen reserves in about two days and switch from glucosis, or burning glycogen, to lipolysis, or burning existing body fat. Cravings for sugar and high-carbohydrate foods such as grain products should begin to disappear as soon as lipolysis sets in -- in about three days, according to Atkins theory.
Ongoing Weight Loss
As an Atkins dieter graduates from the induction period to Stage 2, or ongoing weight loss, she begins to add carbohydrates back into her regimen at a rate of 5 g to 10 g additional carbs per week. Every person has her own set point for efficient carbohydrate consumption, according to Atkins, called the CCLL, or critical carbohydrate level for losing. Once an Atkins dieter exceeds her CCLL, she likely will trigger hyperinsulinism, re-experience the cravings for sweets or grains that disappeared during induction, and begin to gain weight.
Dealing with Cravings
Cravings for sweets may mean you are consuming more carbohydrates than you realize. Scrutinize your diet for foods notorious for hidden carbs such as condiments, salad dressings, soft cheeses and relatively high-carbohydrate vegetables such as broccoli, kale and corn.
If your carb count seems reasonable, you may suffer from an overgrowth of Candida albicans, or yeast, according to Atkins. Yeast thrives on a sugary, high-carbohydrate diet -- relying on foods Atkins mostly prohibits -- but can also be triggered into overgrowth by yeast-containing foods like cheeses, mushrooms and nuts, which Atkins generally permits. If you suspect yeast overgrowth, try eliminating the yeast-provoking foods for four to six weeks to see if cravings subside, Dr. Atkins advises.
References
- MSNBC.com; Cut Back, Way Back, on Sugar, Says Heart Group; Associated Press; August 2009
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D.; 2002
- "Encyclopedia of Natural Medicine"; Michael Murray, N.D. and Joseph Pizzorno, N.D.; 1998
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