Atkins Diet

The Atkins Diet is the most well-known of the Low-Carbohydrate Diets. It was developed and made popular by Dr. Robert Atkins from 1970 on and is widely marketed.

With the Atkins Diet Plan you put the focus on eating nutrient-dense, unprocessed foods and you restrict the consumption of refined carbohydrates, such as high-sugar foods, all kinds of bread, pasta, cereal and starchy, carbohydrate-rich vegetables.

How the Atkins Diet works

The Atkins diet plan works by restricting the intake of refined carbohydrate. This automatically lowers the carbohydrate (glycogen) that the body has stored, which brings the body into a state called ketosis. During ketosis, the body burns up stored fat, which results in loss of weight.

If Carbohydrate is eaten in large amounts, it stimulates the overproduction of insulin in the body, which converts glucose into fat and so prevents the breakdown of stored fat in the body. The almost zero carbohydrate content of the Atkins diet plan is geared towards diminishing excessive insulin response in the body, that usually causes overweight.

The food you eat when you follow the Atkins diet plan is less processed and more nutritious. It contains enough proteins and complex carbohydrates, which results in less craving.

The 4 Different Phases of the Atkins Diet Plan

The Atkins diet plan can generally be divided into 4 phases:

Phase 1: The Induction Phase

This first phase of the Atkins Diet Plan lasts for 14 days. It places clear restriction on particular foods in order for the body to trigger ketoses. During this 14 days your consumption of carbohydrates is restricted to below 20 grams a day. During this phase of Atkins Diet your body is taught to burn fat instead of carbohydrates. Weight loss during this phase of is usually very drastic.

Phase 2: Ongoing Weight Loss

During this phase you add carbohydrate, in the form of nutrient-dense and fiber-rich foods, by increasing it to 25 grams daily in the the first week, to 30 grams daily the next week and so on, until your weight loss stops. Then you subtract 5 grams of carbohydrate from your daily intake so that you continue sustained, moderate weight loss.

Phase 3: Pre-Maintenance

In this phase of the Atkins Diet Plan, the goal is to make the transition from weight loss to weight maintenance by increasing the daily carbohydrate intake in 10-gram increments each week so long as very gradual weight loss is maintained.

Phase 4: Maintenance Diet

This phase of the Atkins Diet Plan is designed to maintain your target weight. Dieters following Atkins Diet are encouraged to stick with this fourth phase for life, in order to remain healthy and avoid gaining weight.

Pros and Cons of the Atkins Diet

Pros

You will start to burn fat for energy and loose kilos immediately once you start the Induction Phase of the Atkins Diet. Since you have restricted your carbohydrate intake which is the body's primary energy source, you will start to use your secondary energy source, you own body fat for energy.
You will not feel hungry in between meals: By cutting the carbohydrates, you will maintain a more even blood sugar level throughout the day and this results in less craving for food.
Your overall health will improve and you will generally feel better. Many of the toxins you take into your body are stored in your fat cells. By getting your body to burn stored fat, you allow it to clean itself out and many common symptoms may disappear in the process.
Some clinical studies indicate that the levels of cholesterol and triglyceride drop significantly while on Atkins diet while the level of HDL "good" cholesterol rises.

Cons

It causes bad breath, more precisely known as ketone breath which is likely to last during the Induction Phase of the Atkins Diet. Drinking more water and chewing a little fresh parsley every now and then will help to reduce the bad breath.
If you have kidney problems, the Atkins diet is not recommended.
The Risk of alcohol intoxication is higher when someone is in ketosis. Therefore, the person who follows the Atkins Diet should avoid excessive intake of alcohol.
It is possible that some people might feel nauseous due to the state of ketosis.

Examples of the meal plan for Phase 1: Induction

Day 1:

Breakfast

Two scrambled eggs
Two turkey sausages

Lunch

Greek salad made with Romaine lettuce, half a tomato, feta cheese, olives and dill vinaigrette
Small can of tuna fish

Dinner

Maple Mustard-Glazed Salmon
Sautéed broccoli with red pepper
Small green salad with vinaigrette

Snacks

10 to 20 olives

Day2