The Atkins Diet, created by Dr. Robert Atkins in the 1970s, is a way of eating that restricts carbohydrates almost completely, putting the body into a state of ketosis which causes it to burn fat for fuel, leading to weight loss.c
Atkins Theory
With a high fat diet, cholesterol levels are first spiked but, as weight loss occurs, cholesterol levels should return to normal.According to WebMD, at a glance the Atkins Diet:
- Sets very few restrictions on the amount of food you consume, but severely limits the types of food you eat - no refined sugar, no milk, no white rice and no white flour.
- Allows you to eat "rich" foods like meat, eggs and cheese in greater quantities.
- Reduces appetite.c
Phase 1: Induction
Carbohydrates are restricted to 20 grams a day in the first two weeks on the diet. Each day you can expect to eat three cups of loosely packed salad or two cups of salad and 2/3 cup of cooked vegetables per day to meet your carbohydrate goal.cAtkins claims participants will lose up to 15 pounds in the first two weeks. There are many rules and restrictions involved with each phase, the first of which can be found here.
Phase 2: Ongoing Weight Loss
Carbohydrate allowance is increased for fiber-rich foods, allowing for the addition of fruits, vegetables and whole-grain foods.Phase 3: Pre-Maintenance
During the third phase, you have objectives to fill before moving onto lifetime maintenance and phase four. The objectives include:1. Lose the last 10 pounds slowly so you know how to keep them off for good.
2. Test your carbohydrate tolerance by upping your daily carbohydrate intake by increments of 10 grams every few or so and, if weight loss stalls, step back 10 grams.
3. Test your food tolerance as you reintroduce whole food carbohydrates that have previously been forbidden, like high-carb fruits, starchy vegetables and whole grains.
4. Find your Atkins Carbohydrate Equilibrium (ACE), or the number of grams of carbohydrates you can consume each day without gaining or losing weight.
4. Maintain control and your weight, holding steady for at least one month.c
Phase 4: Lifetime Maintenance
A transition from weight loss to maintenance is had by increasing carbohydrate intake while maintaining a steady weight.c There are certain objectives during this last phase that should help you maintain the Atkins diet and lifestyle for as long as you'd like:1. Take charge of your weight and maintain your healthy habits.
2. Comply with your ACE for the rest of your life and stay within five pounds of your goal weight.
3. Make adjustments as needed depending on life changes.
4. Take charge of your health and make sure you maintain a healthy diet and lifestyle, irregardless of weight loss.c
Atkins Diet and Health
There are many in the medical community, according to WebMD, who are wary of Atkins as a healthy weight loss plan. It is possible that the diet promotes the following:
