The Atkins Diet is a regimen that is highly concentrated in proteins, meats and other low carb foods…restricting the amount of total carbohydrate intake. The purpose is to reverse the balance of caloric intake and output by forcing the body to burn fat cells as caloric energy sources, medically known as a state of ketosis. As like any other diet, there are advantages and disadvantages. It is a weight-loss program that may not be for all dieters.

The program is a four-part process according to the official diet website www.atkins.com. The initial period, or Induction, lasts for two weeks and focuses on minimal carbohydrate intake. Meals are measured daily with maximums of 20 grams of refined sugars, or carbohydrates, and 100 grams of fat. One of the advantages of the diet is that it includes red meats. This is a characteristic that attracts many men to follow the diet guidelines. The induction basically stops the caloric intake overload. No alcohol can be consumed during the induction.

The second part of the program is Ongoing Weight Loss, or the OWL stage. At the conclusion of the initial period the body’s fat-burning momentum is in reverse and it is important to maintain strict adherence to the diet at this point. But, this stage allows the dieter to increase carbohydrate intake by 5 grams per day. This is normally sufficient for most individuals regardless of metabolism and allows the body an opportunity to ease back into an intake equilibrium of sugars and fats by utilizing additional quantities of fruits and vegetables, including some starchy vegetables.

On of the disadvantages of the program at this stage is measurement of carbohydrates. In the first stage they are practically restricted to none, but the increase of sugars in the second phase can be problematic in terms of accuracy. In addition, it is extremely difficult to quantify when the dieter is eating supper outside of the home. Failure to get a consistent balance at this stage could result in regaining any previous weight losses. It is important to follow the carbohydrate ladder posted on the official website in this stage. It lasts until the individual is within 10 pounds of the weight goal.

The third stage of the Atkins Diet is called Pre Maintenance. At this point the dieter should have a good balance of carbohydrates to fats and maintain a consistent diet. This is essentially a testing stage and is often where many attempts at the diet fail. Adhering to the dietary cycle is very important to success with this particular program. One of the primary complaints about the diet is that many who attempt the diet have success during the first phases, but regain all or more of their weight by not progressing completely through Pre Maintenance to the final stage of the program, which is Lifetime Maintenance.

Lifetime maintenance is the ultimate goal of the Atkins Diet and many people have lost large amounts of weight while following the directions carefully crafted by Dr. Atkins. The truth is that the diet is simple and attractive at first, but is normally only successful for the individual who can adapt to the long-term application of the consistent ratio of sugars-to-fats that the diet requires.

Additional long-term disadvantages of the Atkins Diet include a minimal amount of medical testing to determine any adverse effects it can have on the heart and kidneys, though some individuals suffer dehydration with the diet. Low-carb diets can also have an impact on calcium levels in the body that are critical for those who may have incompatible illnesses that would limit the program’s effectiveness.

The foods in Phase 1 contain nutrients such as minerals, vitamins, fiber, and antioxidants that will nourish your body as it becomes accustomed to a new way of producing energy without relying on carbohydrates. The Atkins Diet begins with a limited menu of choices in Phase 1 and then expands in the other three phases, which allows most people to maintain their initial weight loss.

Phase 1 can last from two weeks to a few months, depending on how your body reacts to this new style of food intake. Many people find that they lose significant weight in the first 2-6 weeks of the induction phase. This occurs as a result of the process of ketosis, the body’s shift into burning stored fat. However, because every individual is different, it could take some time for you to come close to your goal weight, even if you enjoy rapid weight loss in the first few weeks. Phase 1 lasts until you are within approximately 15 pounds of your goal weight. It is recommended that most individuals should stay in Phase 1 until they no longer experience carb cravings or feelings of extreme hunger between meals.

In Phase 1, you will be regularly scheduled meals, either three meals of normal-sized portions or up to five smaller meals each day. Ideally, you should avoid going more than six hours without having something to eat. Every meal will include between 4 and 8 ounces of protein-rich foods from the list of acceptable meal items, which ranges from fish, beef, poultry, and pork to eggs, certain cheeses, and some vegetable proteins. Stay away from processed meats like bacon and ham, which can contain added sugars, as well as any meat products that contain nitrates, such as cold cuts. The Phase 1 menu also includes between 12 and 15 grams each day of low-carb vegetables, such as cucumber, mushrooms, peppers, romaine lettuce, and iceberg lettuce. Other vegetables are slightly higher in carbs, but you can include them as part of your total 15 grams per day. These include olives, asparagus, avocados, broccoli, tomatoes, and zucchini squash, among others.

During Phase 1, you can use sugar-free sweeteners such as Splenda (also called sucralose), xylitol, stevia (also known as Truvia or SweetLeaf), or Sweet’N Low (also called saccharine), including up to three packets of sweetener in one day. Diet sodas containing these sweeteners are also acceptable. However, stay away from other sweeteners such as honey, maple syrup, high fructose corn syrup, and molasses. Be aware that most salad dressings and other condiments contain sweeteners; always read the ingredient label.

There are two primary goals in Phase 1 of the Atkins Diet. The first goal is to train your body to produce energy by burning fat rather than carbohydrates. The second goal, which will occur due to the burning of your body’s fat reserves, is to get a quick start on weight loss that can be maintained in Phases 2, 3, and 4. The induction phase limits the type and amount of food you consume in order to accustom your body to a new way of eating and processing food.

This phase can be relatively short, depending on your body’s reaction to the new menu. Most people move on to Phase 3 once they are within 10 pounds of their goal weight. The average person loses about two or three pounds per week while in Phase 2. If your weight loss suddenly drops off or stalls, stay in Phase 2 for as long as it takes to begin losing weight again. It’s also appropriate to stay in this stage if you are experiencing specific food cravings.

Every food that was allowed in the induction phase is still acceptable for eating during Phase 2. This includes a variety of proteins, like fish, beef, eggs, and chicken; many salad vegetables, such as lettuce and cucumber; some types of cooked vegetables, including squash and broccoli; and some kinds of cheese. In addition, certain new foods can be introduced a few at a time, with a goal of building up slowly by about 5 additional grams of carbohydrates daily. Some lower-carb dairy items are now allowed, include low-fat cottage cheese, mozzarella cheese, and ricotta cheese. Many nuts can be added, such as walnuts, almonds, pecans, and sunflower seeds. Acceptable fruits during Phase 2 include fresh blueberries, strawberries, or raspberries, as well as honeydew melon or canteloupe. One 5-gram serving sizing of any of these fruits is about a quarter of a cup. You can add small amounts of lime or lemon juice to foods at this point. Tomato juice is also allowed in Phase 2.

It’s important to be aware that many people have a “trigger food” that they can’t enjoy in Phase 2 because it creates cravings for those individuals. A small portion of the trigger food might lead them to binge. Some people choose to simply keep avoiding their trigger foods in Phase 2. Another way to handle this problem is reducing your overall carb intake by a few grams, staying to the lower end of the 25-45 gram range.

Remember, there can be multiple ways to measure how much weight you’re losing. Some people find it more helpful to step on the scale weekly, rather than every day, due to minor weight fluctuations that occur from day to day. Additionally, notice other ways to measure your progress. Your weight loss might be more noticeable when measured in inches rather than pounds. Your clothes may feel looser, and you might have more energy than before.

In Phase 2, the primary goals are continuing losing weight as well as feeling in control of your appetite. This phase is a way to gradually and safely add more variety to your diet. However, it is best to view this phase of the Atkins Diet as a way to take baby steps into a broader menu of food choices. For most people, it is most effective to increase their net carb intake by only about 5 grams at a time in order to continue losing weight in Phase 2.

The length of time spent in Phase 3 is highly individual; it will depend on how quickly you can identify the ideal carb level and foods for you to maintain your chosen weight. Typically, it takes a few weeks to reach your goal weight and experiment with your carb range. Then, you will need to maintain the goal weight for at least one month before moving to Phase 4. Some people like to consider Phase 3 as a rehearsal for maintaining their goal weight on a long-term basis.

In Phase 3, you can continue to enjoy all of the foods that were allowed in Phases 1 and 2. These include a variety of proteins, such as meats, eggs, cheeses, yogurt, and nuts, in addition to specific types of legumes and fruits. Additionally, you can now add some grains, including half a cup of brown rice or one-third of a cup of rolled oatmeal. A greater variety of legumes are now available to you: black beans, lentils, chickpeas, great northern beans, pinto beans, navy beans, and lima beans. The portion sizes for legumes range from one quarter of a cup to half a cup.

Acceptable fruit portions for this phase include half of a red grapefruit, half an apple, one quarter-cup of cherries, one small banana, one small plum, a small peach, half a cup of watermelon, or half a cup of red grapes. Half a cup of guava fruit or mango, or one kiwi, are also on the list of allowed fruits in Phase 3. You can also add several starchy vegetables now, such as baked potatoes, yams, and acorn squash. Remember to keep an eye on your net carb range for each day, staying within the range of 50-75 that works best for you. A gradual increase of about 5 additional grams per day is the best way to up your carb intake in Phase 3.

There are several goals in Phase 3. First, continued weight loss at a slow but steady pace will lead you to your goal weight. Once you reach that weight, the Phase 3 menu will allow you to stay there comfortably. Second, in Phase 3 you will experiment with finding your carb threshold. Some people can go to the high end of the net carb range while still losing weight, and others find that they need to stay on the lower end of that range. In some cases, individuals could discover that the carb level they enjoyed in Phase 2 is the best place to stay until Phase 4. Third, you will find out which of the new foods work best for you; there could be one or two food items that you should continue to avoid until the last phase if they prove problematic for you. Watch out for trigger foods—anything that you find it difficult to eat only in small portions. Finally, one objective of Phase 3 is to be able to maintain your ideal weight for one month before moving on to the last phase of the Atkins Diet.

Unlike the previous phases of the Atkins Diet plan, the maintenance phase is where you are no longer “on a diet” but simply eating in a healthy and pleasurable way that works for you. It has become a new lifestyle with multiple health benefits. Viewed in this way, Phase 4 is like saying goodbye forever to unhealthy eating and embracing your goal weight as the right weight for you.

The list of allowed foods in Phase 4 is actually the same as in Phase 3. Simply adjust your carb intake as necessary if you find that particular foods or portions don’t work for you in maintaining your goal weight. By now, you can enjoy a wide range of foods. These include a variety of vegetables, fruits, legumes, nuts and seeds, grains, and proteins. Remember to continue reading ingredient labels on processed foods to be aware of hidden sweeteners, such as high fructose corn syrup. It will also continue to be important to choose carefully when eating out. Keep in mind that you are in control of your food choices and your cravings. Stay within your net carb intake range for best results.

In Phase 4, protein remains the cornerstone of the Atkins Diet. Unlike our natural urge to binge on carbs, it is much more difficult to eat too much protein, which lets our bodies know when we are satiated. Protein is also processed differently by your body than carbs and provides a longer-lasting burst of energy. In this phase, continue using nuts or berries as a way to satisfy a desire for something that tastes sweet or crunchy. Finally, continue to explore new ways to prepare vegetables so that they are satisfying to your taste buds.

Some people find it challenging to transition back into having occasional treats in Phase 4, such as on special days or when socializing. It’s okay to indulge in a small portion of foods like this as long as you remain aware of your overall carb count. If any particular food causes cravings or binging, take it off your regular menu for a while and find other ways to satisfy your palate.

Along with maintaining your goal weight and your new healthy eating pattern, one goal of Phase 4 is simply to notice any problems that occur and take steps to address them. It’s okay to adjust your carb range or even revisit previous phases of the Atkins Diet as necessary to lose a little more weight. Embracing the maintenance phase of the Atkins Diet means that you can avoid ever having to “diet” again, now that you’re enjoying a new healthy relationship with eating.

This diet is based on the premise that carbohydrates make people fat. Energy is produced in the human body by burning fat and carbohydrates. The way the Atkins Diet works is that our body burns fat in the absence of carbohydrates to burn. So by limiting a dieter’s carbohydrate intake, fat is burned and weight is lost.

Ketosis

The chemistry behind this diet is tied to achieving a state of ketosis. The only way to achieve this fat-burning state is by drastically restricting carbohydrates. For the first two weeks of the diet, people are restricted to 20 grams of carbohydrates daily. According to Atkins’ theory, this high-protein, low-carb diet will temporarily increase cholesterol in some people, but will ultimately stabilize blood chemistry with lower cholesterol as weight loss is achieved. This extreme first phase of the diet lasts for two weeks. After the first two weeks, dieters move into a second, more moderate phase where the carbohydrate allowance is slightly higher allowing for the consumption of more fruit and vegetables.

While on this diet, people are encouraged to take vitamins. Under this restrictive diet it is impossible to consume the photonutrients and fiber necessary for a well balanced and healthy diet. That is one of the main reasons that critics find fault with the Atkins Diet.

Short-term Physical Side Effects

Anytime a person drastically changes eating patterns it will impact the way they feel. The downside of ketosis is that it can cause fatique, nausea, dehydration, headaches, bad breath and constipation. Exercise can help jumpstart weight loss, but dieters often find they experience a low energy level that makes working out much less appealing.

Long-term Health Concerns

Director of the General Research Center at the University of Colorado Health Sciences Center, Robert H. Eckel, MD expresses his concern for dieters following the Atkins Diet:

“We have concerns over whether this is a healthy diet for preventing heart disease, stroke and cancer.”

Other concerns reported were related to possible bone loss and liver and kidney problems resulting from high protein levels in the Atkins Diet.

In a journal article published in “Clinics in Sports Medicine,” Dr. Rosemary E. Riley discussed the dangers of low-carb diets. One concern she expressed pertained to the impact of this diet on high blood pressure medicine. Acting as a diuretic, the Atkins Diet can require that medications be adjusted so they continue to work.

One other highly criticized element of the Atkins Diet is that it is too high-fat, and does not follow normal recommended dietary guidelines. For instance, the American Heart Association recommends a maximum of 30% of fat in a person’s daily diet. In the high-protein Atkins Diet, there is no limit to fat intake.

Conclusion

The Atkins Diet has proven successful for helping many people lose weight. Since dieters following this plan are allowed to eat rich foods like cheese, steak and many other high-protein goodies, this diet is a popular eating plan. Consulting with a trusted doctor is always advised before starting a new diet. The Atkins Diet is still considered very controversial and should be considered as only one possiblity for losing weight, along with other possibilities.

References:

• WebMD.com: What the Atkin’s Diet Is
• Vanderbilt University: The Atkins Diet

The idea behind the diet is such: when a body is fueled only by protein, the body’s metabolic rate changes. This phase is called, ‘ketosis’ and it is why and how people lose weight when eating mostly proteins. The body is forced to use its own fat for fuel since there is little to no fat entering the body through food. Carbohydrates equal fuel for the body.

When a person does not eat carbs, they can feel tired and sluggish. Although a person’s metabolism is racing, they may feel sleepy due to the body working so hard trying to digest the proteins. If able to overcome this fatigue and continue taking in no more than 20 grams of carbs a day, they will enter the state of ketosis and will burn fat quite rapidly. Unfortunately, caffeinated coffee and sodas are not allowed on the diet so one must tough it out during the low energy times.

The following two lists are the allowed foods and the banned foods from the Atkins Diet. Most of the foods listed on the ‘allowed’ list are allowed in unlimited amounts. All the foods on the ‘banned’ list are never allowed while on the Atkins diet. Though foods such as sausage and cheese are allowed, remember they are very high in fat and cholesterol and are thus unhealthy.

ALLOWED FOODS & DRINKS

MEATS

• Steak
• Hamburger beef
• Chicken
• Turkey
• Veal Steak
• Bacon
• Cornish Game Hen
• Duck
• Goose
• Ham
• Lamb
• Pork
• Kielbasa
• Sausage
• Bratwurst
• Quail
• Chicken Cordon Blue

FISH

• Clams
• Crabs
• Squid
• Oysters
• Mussels
• Lobster
• Scallops
• Snapper
• Trout
• Tuna
• Sardines
• Anchovies
• Bluefish
• Catfish
• Flounder
• Halibut
• Herring
• Mackerel
• Mahi-mahi
• Scrod
• Salmon

DAIRY

• Butter
• Cheese
• Cream
• Mayonnaise

BEVERAGES

• Diet Caffeine-free soda
• Caffeine-free Coffee
• Tea
• Water
• Mineral water
• Half & half

Vegetables

• Alfalfa Sprouts
• Arugula
• Bok Choy
• Sorrel
• Romaine
• Radishes
• Radiccio
• Boston Lettuce
• Celery
• Chicory
• Chives
• Cucumber
• Endive
• Escarole
• Fennel
• Jicama
• Mache
• Morels
• Mushrooms
• Olives
• Parsley
• Peppers
• Posse pied
• Eggplant
• Hearts of palm
• Kale
• Kohlrabi
• Leeks
• Okra
• Onion
• Pumpkin
• Rhubarb
• Sauerkraut
• Asparagus
• Avocado
• Bamboo shoots
• Bean sprouts
• Beet greens
• Broccoli
• Brussel Sprouts
• Scallions
• Snow peas
• Spaghetti squash
• Spinach
• String or wax beans
• Summer squash
• Cabbage
• Cauliflower
• Celery root
• Chard
• Christophene
• Collard creens
• Dandelion greens
• Tomato
• Turnips
• Water chestnuts
• Zucchini

CONDIMENTS

• mayonnaise
• Most salad dressings
• Worcestershire sauce
• Hot sauce
• vinegar

DESSERTS & SNACKS
(limited portions are allowed)

• Sugar-free Jello
• Peanuts
• Sugar-free Popsicles
• Dill Pickles
• Almonds
• Strawberries
• Cheese
• Eggs
• Pigskins
• Fortune cookies
• Shortbread cookies
• Sugar-free pudding
• 1 slice cherry pie
• 1 slice blueberry pie
• 1 slice blackberry pie

One reason this diet is controversial is that many high fat meats and cheeses are allowed in unlimited amounts in the Atkins diet. The Atkins diet professionals all maintain the importance of avoiding high quantities of fatty oils, cheeses and meats even though the consumption of which will cause the body to remain in ketosis mode. Remember that just because a food item is allowed, you must also consider if the consumption of it will promote heart disease, high cholesterol or clogged arteries.

The Atkins diet is very simple and straightforward and is guaranteed to work. However, since the diet relies on the body going into a ketosis phase, there is absolutely no room for ‘cheating’ by eating any of the foods on the following list. The reason the following foods will not work is because though some foods are healthy, they all contain sugar.

Sugar intake will cause the body to fall out of the fat-burning mode of ketosis. The body will instead use the sugars found in the following foods for energy and will neglect the body’s fat for fuel. Fat content in food is of little concern to people on the Atkins diet. The following foods are banned from the Atkins diet:

BANNED FOODS & BEVERAGES

MEATS

• Deep fried chicken
• Breaded chicken/beef/liver
• Corn dogs
• Beef Wellington
• Country Fried Steak
• Meatballs
• Veal parmesan

CARBOHYDRATES

• Beans
• Pancakes
• Waffles
• Crepes
• Pita pocket
• Pasta
• Rice
• Bread
• Chocolate
• Cakes
• Puddings
• Fruits (though some fruit may slowly be added after ‘ketosis’ mode has been obtained)

VEGETABLES

• Any breaded vegetables are off limits

BEVERAGES

• alcohol
• Caffeine
• Fruit juice
• Soda
• Milkshakes
• Smoothies

DESSERTS & SNACKS

• Potato chips
• Veggie chips
• Rice cakes
• Cookies
• Sugar candy
• Ice cream
• Muffins
• Bagels
• Cupcakes
• Crackers
• Hummus
• Processed snacks of any kind
• Fruit chips