There are many weight loss programs and plans on the market today all claiming to help you lose weight fast. Some greatly restrict your caloric intake, others cut out complete food groups, and some require that you eat prepackaged meals. One of the well known weight loss programs is the Atkins weight loss system. However, before starting any new food plan it is best to consult with your physician, understand how the plan works and research any safety concerns there may be.
Identification
The Atkins diet, created by Dr. Robert Atkins, first hit the scene in 1972. The Atkins website claims that by following the food plan you can expect to lose 15 pounds in just two weeks. It claims that by cutting back on carbohydrates, your body will retrain itself to burn fat for energy. In addition, it teaches you to eat certain kinds of carbs that do not raise blood sugar as fast. The plan focuses on eating protein, fat and fiber to help shed the pounds and maintain long-term weight loss.
Features
The Atkins plan has four phases. The first, called the induction phase, consists of a diet that is high in protein, fats and green leafy vegetables. You are only allowed to have 20 grams of certain kinds of carbohydrates which the plan calls "net carbs." There is an extensive list of the vegetables you can eat along with their net carb worth on the Atkins website. You need to eliminate breads, grains, pasta, starchy vegetables, beans, most fruits, nuts, seeds and alcohol. This phase is designed to help you drop weight quickly. In phase two and three you are continuing to lose weight, while being able to eat a higher amount of net carbs each day. You enter phase three when you are less then 10 pounds away from your goal weight. Phase four is the maintenance stage which you follow after you have reached your goal weight.
Benefits
This diet usually requires drastic changes to your eating habits. This change alone will lead to a drop in caloric consumption which will lead to weight loss. In addition, the Atkins plan makes you aware of carbohydrates. The Centers for Disease Control and Prevention states that there are carbs that are healthier than others. You want to avoid carbohydrates that are just empty calories and cause blood sugar levels to rise too fast; these types of carbs have been linked to obesity. This includes white flour and rice products, refined sugar (baked goods) and starchy vegetables like potatoes. Instead, your diet should include whole grain choices and non-starchy vegetables. You also want to focus on foods high in fiber. Therefore, limiting calories, bad carbs and sugar while eating more vegetables and fiber are the highlights of this plan.
Warning
Health problems can occur following a diet plan such as Atkins. According to the American Academy of Family Physicians, while cutting out or greatly restricting an entire a food group(s) may cause initial weight loss, it can also rob your body of the nutrients it needs. Current recommendations are that 45 to 65 percent of your daily intake should come from carbohydrates. This is much higher then the 20 to 50 grams allowed by the Atkins program. In the case of the Atkins diet, there are also concerns about the restriction on eating a wide variety of fruits and vegetables. In general, the more color and variety you have in your diet the better. In addition, there is a possibility that eating a diet rich in protein and fats may lead to heart disease. The American Heart Association claims that it is healthier to focus on a low-fat diet to avoid raising your cholesterol levels too high. While this diet plan may have some good points, a plan that teaches you to eat a wide variety of foods in moderation may be a healthier choice.
Considerations
According to the Mayo Clinic, the bottom line of a successful weight loss program is that you need to burn off more calories then you eat, no matter what kind of food you consume. Extra calories from proteins, fats and carbohydrates will all get converted to fat and be stored in the body. Being mindful about portion sizes and including regular exercise into your weight loss plan is the best way to go. In addition, unless you are under a doctor's supervision, it is considered unsafe to try to lose more then one to two pounds per week. So while the Atkins weight loss system may be tempting, a healthier approach may be to follow its suggestions to maker wiser carb choices, but then combine that with a diet low in fat and rich in a variety of fruits and vegetables.
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