The Atkins’ Diet is a low-carbohydrate, high-fat, high-protein diet to lose weight that focuses on meal plans that evolve around animal products. Because this diet is based on nutrient dense meat products and you can eat as much as you want without counting calories and lose weight.
Dr. Atkins made the assumptions that carbohydrates like potatoes, bread, pasta, rice and most products made from grains prevents the body from burning fat. Here are some of the benefits (which the diet proclaims) comes when you limit your carbohydrate intake.
- Toxins will be removed from the body
- You will no longer be tired or fatigued
- Your blood sugars will be stabilized
- You will no longer feel depressed or irritable
- You will not have headaches or joint pain
Dr. Atkins also believed that if you limit carbs in your diet, your body will be forced to burn the fat and use it for energy and this in turn cause you to lose weight.
Ketosis
You may have heard the term ketosis when looking up information about the Atkins’ Diet. When the body processes fat into energy, it produces a substance called ketones, which is believed to be a natural body appetite suppressant. Ketones, or ketosis is the foundation for this weight loss plan. In a nut shell, eating nutrient dense fatty meat products produces a natural appetite suppressant so you should not feel hungry when on this diet.
The Four Phases of the Atkins’ Diet
Phase one takes 14 days is basically a time period where you rebalance your metabolism and enjoy fast weight loss. You will start eliminating carbs from your diet so you can burn fat and control your appetite by producing the ketones. You can eat as much animal protein and fats as you want but you have to keep your carbohydrate limit at 15 to 20 grams a day. Here are some of the foods allowed in phase one.
- Meat
- Poultry
- Eggs
- Butter
- Cheese
- Full fat cream
- Oils
The carbohydrates should come from vegetable that have no starch. Salads are eaten regularly on the Atkins’ program. Breads, rice, fruits, potatoes and sugar cannot be eaten in phase one.
Phase two is considered the on-going weight loss period of the diet where you add fiber rich carbohydrates back into your diet. You start with 25 grams of carbs for the first week and then add 5 grams carbs every week until your weight loss stops. In order to loss weight moderately, you then take 5 grams of carbohydrates away from your daily intake and you should sustain a moderate weight loss from here on out.
Phase three is the maintenance part of the Atkins’ Diet. You start this phase when you are within 10 pounds of your goal weight. More foods are introduced and you up your carb intake by 10 grams each week until you reach your goal weight. You then stay at your goal weight carb level for one month and then gradually add back 10 grams of carbohydrates each week. If you start gaining weight, you know you have hit your carb limit and are ready for the next phase which is life time maintenance.
Life Time Maintenance Phase Four
This phase is the final stage of the Atkins’ Diet where you should be able to maintain your goal weight for a life time. Once you have found your Critical Carbohydrate Level from phase four, you should be able to stick with this carb level for the rest of your life and not gain weight. The average carbohydrate level for maintenance is 40 to 60 grams a day. This falls way short of the 250 gram average that is recommended by nutritional standards for a 2000 calorie diet.
Nutritional Supplements
It is recommended that when on the Atkins’ Diet, you take vitamin and mineral supplements to make up for what will be lacking in the diet. You may not want the carbohydrates, but you do need the nutrients that they provide. Here is a list of recommended supplements to take according to Dr. Atkins.
- Chromium picolinate
- Pantetheine
- Selenium
- Biotin
- Calcium
If you cannot or do not want to take the supplements, at least take calcium every day because it has been said that a high protein diet can cause osteoporosis. Some other major claims against this diet are it may cause the following conditions.
- Stroke
- Coronary heart disease
- Kidney stones
- Liver disorders
- Diabetes
As with any diet, you need to consult with a health care professional before you go on the Atkins’ Diet. If you have an kind of medical condition or if you are pregnant or breast feeding, you should get your doctor’s approval before beginning this diet to lose weight.
