The Atkins Diet is one variation of many low-carbohydrate diet plans aimed at reducing weight gain by training the body to rely on fat reserves over other sources of energy. Its creator, Dr. Robert Atkins, originally publicized the concept in 1972, but it did not take off in popularity until the end of the 1990s. Altogether the diet consists of four phases of which Induction is the first stage.
Lipolysis
The Atkins Diet is designed around the principle of lipolysis; that is, as the body is deprived of carbohydrates like breads, pasta, fruit and cereal, it learns to rely on fat rather than glycogen stores for energy. Induction induces lipolysis by starving the body of carbohydrates during the first two weeks of the diet.
Ketosis
When the body cannot find enough glucose (blood sugar) and resorts to metabolizing fat for energy, it creates fatty by-products known as ketones via a process called ketosis. Participants following Atkins' Induction phase will experience a metallic taste on their tongue and bad breath as ketosis takes effect. Also, Ketostix, which indicate a shortage of glucose, are used to determine if ketosis has occurred.
Net Carbohydrates
Participants of the Atkins Diet do not count calories. Instead, they focus on the net carbohydrates of a meal; that is, the number of total grams of carbohydrates minus grams of fiber. For example, if you ate one oatmeal cookie and it had 9 g of total carbs and 1 g of fiber, then the net carb amount would be 8 g. During Induction, participants are allowed 20 net carbs, 75 percent of which must come from select vegetables--broccoli, pumpkin, spinach, tomatoes, turnips, asparagus or one of 54 other choices. Any vegetable that is too starchy, like potatoes or legumes, is not allowed during the Induction phase.
What Can You Eat?
The Atkins Diet encourages the consumption of high-protein meals, especially meat. Although new practices call for a reduction in saturated fats, original standards allowed you to eat all the red meat and whole eggs you desire. Furthermore, the Atkins Diet allows for butter, mayonnaise, vegetable oils and olive oils to be added to food as toppings. In addition, fish and other seafood of all kind are permitted with a caution that mussels and oysters are higher in carbohydrate content.
What Can You Drink?
The Induction phase mandates the consumption of eight glasses of water a day. Caffeine is acceptable in moderation, but other sugary drinks are off limits. Alcohol, however, is reintroduced during the fourth or fifth week of the diet.
Is It Healthy?
During the Induction phase and throughout the diet, exercise is encouraged. Because of the restriction of trans fat, high fructose corn syrup, junk food like chips, pizza, ice cream and cookies, and other high-calorie items, the Induction phase actually does work, and with exercise, it is not unusual to see 10- to 15-lb. weight losses. In fact, a medical journal called, "The Lancet," did a review of research on the Atkins' Diet and concluded that it does result in the intake of fewer calories, yet reasoned this is more likely due to the tediousness of the diet plan than actual benefits of lipolysis.
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