Dr. Atkins' Diet

In 2003, low carbohydrate diets gained massive popularity, led by the Atkins diet. The diet restricts the number of carbs eaten per day in favor of protein and fat to help our bodies change how we burn calories.

History

In 1972, cardiologist Robert C. Atkins published "Dr. Atkins Diet Revolution." He developed the idea for the diet based on a paper he read in a medical journal that he believed could help him solve his own weight issues. He based his diet on the premise that the American diet is too high in refined carbs, leading to obesity, diabetes, high blood pressure and other health problems.

How it Works

According to the Atkins diet, obesity is a result of excessive carb consumption, especially carbs in the form of white flour and sugar. When carbs are consumed, the body takes them and turns them into glucose, or sugar, that in turn raises blood sugar levels. The body can only hold so much glucose each day so it burns as much as it can. With the Atkins diet, you consume fewer carbs and move the body from a state where it burns carbs to one where it burns fat in a state called ketosis. When fat is burned, weight loss occurs. The types of carbs that are allowed on the diet are higher in fat, protein and fiber so that when the body does take them in, they are taken in slowly and blood sugar levels remain steady.

Phases

The Atkins diet includes four phases. The first phase, or induction, limits you to 20 net carbs per day with most carbs coming in the form of vegetables. Net carbs are the total amount of carbs in a particular food minus the fiber content. Induction is designed to move the body from a carb-burning to a fat-burning state and jump start weight loss. This phase lasts at least two weeks and dieters can move on when they feel they have accomplished their initial weight loss goals and stopped their carb cravings.

The second phase increases the number of net carbs to 25 per day and slowly introduces more types of carbs into the diet. In this phase, the goal is to determine how many carbs you can eat and still lose weight. Dieters should remain in phase two until they are within 10 pounds of their goal and then they can move on to phase three, or the pre-maintenance phase. In phase three, still more types of carbs are introduced back into the diet and dieters find their "Atkins Carbohydrate Equilibrium," that translates into how many carbs they can eat without gaining or losing weight. Once the weight goal has been reached, dieters transition into phase four or lifetime maintenance. In this phase, dieters work within their Atkins Carbohydrate Equilibrium to maintain their weight loss.

Program

There is no calorie counting on the Atkins diet, but dieters are advised to watch portions. The program consists of eating breakfast, lunch and dinner every day plus two snacks, or four to five small meals. Each meal should include 4 to 6 ounces of protein such as a chicken breast and dieters should eat three servings of vegetables each day. To get the most benefits out of the program, exercise and daily vitamin supplements are also recommended.

Food List

Atkins allows all meats and fish as well as eggs, butter, mayonnaise, olive oil and many vegetables. As the diet progresses, some fruits, nuts, seeds and dairy are added. In the later stages, whole wheat pasta, beans and grains like oatmeal can be eaten. The diet never allows white bread, white pasta, white rice or foods with added sugars.

Risks

Atkins has been a controversial diet since it first started to gain popularity, thanks to its heavy emphasis on meat, fat and protein consumption. Some researchers and dietitians worry about the potential effects of this combination on the heart. Too much protein in the diet can also lead to kidney and liver problems when the body cannot dispose of waste properly. In September 2010, a study done by Harvard scientists was released showing a higher death rate for people who ate a low carb diet high in animal proteins as opposed to those who ate a low carb diet high in plant proteins.