Atkins Diet & Ketosis

As the first low-carb diet to reach mainstream popularity, the Atkins Diet is still a viable solution for those looking to control their weight with a carb-restricted plan. The Atkins Diet stimulates maximal fat loss by placing your body into ketosis--a state whereby your body first looks to fat as fuel, instead of its preferred fuel source glycogen. Understanding the relationship between Atkins and ketosis is key to getting the most out of your dieting experience.

What is Ketosis?

Given the alternative, your body would prefer to use glycogen as a fuel source. Glycogen is nothing more than simple blood sugar, manufactured as a result of the body digesting carbohydrates. However, when the body is forced into a state of ketosis via prolonged glycogen deprivation, it moves into "backup mode" and switches to using fat as fuel to ensure your continued survival.

Entering Ketosis

Ketosis is not a preferred state, so you must actively work to force your body into ketosis. The transition into ketosis occurs when stored glycogen levels in the body are wholly depleted. In real-world terms, this switch is forced by depriving the body of carbohydrates for a prolonged period of time. Although individuals vary on how quickly they enter into ketosis, the usually length of time it takes to reach such a state is two weeks.

Atkins and Ketosis

Not all low-carb diets are created equal--there are both ketogenic and non-ketogenic low-carb dieting plans. Any plan that allows you to consume more than 30 or so grams of carbs a day is likely non-ketogenic, as glycogen stores will never reach the "danger level," prompting the transition. The Atkins plan is ketogenic as its first phase (the induction phase) is two weeks of extremely low-carb eating--less than 20g of carbs per day. This has the effect of depleting your body's glycogen stores, moving you into a state of ketosis.

Is Ketosis Safe?

Although some individuals have forwarded the opinion that ketosis is a dangerous condition, simple evolutionary theory dispels this. As your body is an incredibly adaptable "machine" whose primary goal is to remain functioning despite potentially adverse conditions, it makes perfect sense to have a backup fuel system like ketosis in the event that you would be unable to obtain sufficient carbohydrate sources while foraging for food in the wild. Eskimos live on nothing but a ketogenic diet their entire lives, thus making it a fairly safe bet that you can safely enter ketosis for a few months.

Considerations

Despite ketosis being perfectly safe, some have argued whether ketosis is necessary to achieve optimal dieting results. Canadian strength coach Charles Poliquin, who trains professional and Olympic athletes, has stated that ketosis is "overrated and not necessary for making progress." Thus, you might not be missing out on anything if you choose a more liberal non-ketogenic low-carb diet for your weight-loss needs.