Weight Loss on Atkins

Understanding the Atkins Diet

Jul 24, 2009
Cynthia Graham

Low Carbohydrate Breakfast - Cam Switzer

The Atkins Diet is a controversial diet plan, which restricts carbohydrates to burn fat. The plan was initially introduced by Dr. Atkins in 1972.

The low carbohydrate diet restricts carbohydrates, in order to cast the body into a state of ketosis. Ketosis is the process of burning ketones, which are caused by the breakdown of fat, for fuel. The body normally obtains energy by burning carbohydrates first, but in their absence, the fat stores are burned.

Certain foods, such as fruit and starchy vegetables, are forbidden or restricted for a two-week period. Once the fat-burning process has begun, the diet allows for the addition of fruit and high-fiber carbohydrates.

Although touted as a diet that not only promotes weight loss, but also promotes the stabilization of blood sugar, and the lowering of HDL cholesterol and triglycerides, many experts disagree. Experts from the Colorado Health Sciences Center and The American Dietetic Association believe that the diet may possibly have long-term negative effects on the heart, liver and kidneys, due to the excessive protein which is consumed by the dieter. Concerns have also been voiced regarding the disruption of the body's metabolic system.

Food Choices

Meat
Eggs
Whole (not diet) cheese
Fish and shellfish
Chicken
Butter
Mayo
Olive oil

The Atkins Nutritional Company sells low carbohydrate products, designed for the program, in the form of nutritional bars, peanut butter cups, shakes, baking mix and penne pasta.

Weight Loss Strategies

For two weeks, carbohydrate intake must remain around 20 net grams daily (less than three cups of certain vegetables/lettuce).
Exercise is not mandatory, but for some people it is important in order for the body to reach ketosis.
White flour, white rice, white potatoes, sugar, high-fructose corn syrup and milk are forbidden.
Fruits, whole grains and vegetables are allowed, after the initial two-week time period has ended.
Saturated fat calories are restricted to 20% of the total daily calories.

Program Claims

It is possible to lose up to 15 pounds in the initial two week time period.
By following the plan, the body will become a "fat burning machine."
The program participant will be energetic while losing weight.
After the plan is completed, one is expected to be able to maintain the weight loss.
The risk of diabetes, heart disease, and hypertension will diminish.

Diet Plan Phases

Induction: For 14 days, or longer if preferred, foods consist of fish, chicken, beef, eggs, olive oil, vegetables, lettuce and Atkins snacks.

Ongoing Weight Loss: Foods consist of those which are allowed during the Induction, with the addition of fruit, a greater array of vegetables and nuts.

Pre-maintenance: Previously allowed foods remain in the diet, and the participant slowly begins to add just enough carbohydrates, to allow a balance between weight loss and weight gain.

Lifetime Maintenance: To stay within five pounds of goal weight, the Atkins plan requires that one maintains the number of carbohydrates in his diet, which were found to be appropriate during the pre-maintenance phase.

Disclaimer: Speak with your doctor to discuss what is safe and healthy for you, before embarking on a diet or exercise program.

For additional weight loss and diet information, check out: Weight Loss on Weight Watchers

Comments

Jan 25, 2011 7:49 AM

Guest :

You need to add a rather lengthy list of vegetables to the Food Choices section. Most of the first two weeks is fresh vegetables and fresh meats. It should be noted that frying isn't recommended, and neither is any meat, like bacon, sugar cured or anything with sodium nitrite added.
Also, the diet is not recommended for those with gout and certain other conditions; the book details this. Mainly, it helps those who are pre diabetic or insulin resistant best.
During OWL(Ongoing Weight Loss), the person should add back 5 carbohydrates (25 the 3rd week, 30 the 4th week, and so on) until weight loss seems to end. That carbohydrate number, say it has reached 90 a day, is the target number to maintain weight with the diet.
If exercising, you don't restrict the carbohydrates to 20 or lower. Instead, you add in leafy vegetables and some fruits for energy.
It is more complex than can be summed up here, honestly. But the official diet guidelines do not allow unhealthy (fried eggs, fried bacon, etc.) food choices as many have touted (and some have used); it targets fresh unprocessed foods that the human body can digest better, and helps a person adjust their way of looking at food.