The Atkins Diet

The Atkins Diet Although, most of us have heard solely about the nutritional aspects of the Atkins diet, he also emphasizes the importance of nutritional supplements and exercise in order to achieve weight loss. The main ideal behind the Atkins program is that in order to help our bodies burn fat, we must restrict our carbohydrate intake. AccoRDIng to Atkins this can begin when the body enters a state of ketosis, which can only occur once the body has run out of carbohydrates to metabolize. Atkins limits "net carbs", which are carbs that have an effect on blood sugar. He also encourages eating only whole, unprocessed foods. There are four phases of the Atkins diet: Phase 1- Induction The first and most limiting phase is called Induction. In this phase carbohydrate intake is restricted to 20 net grams each day. This is meant to cause the body to rapidly enter a state of ketosis, or fat burning mode. Acceptable foods are mostly meats, some cheese and cream, two cups of salad, and one cup of other vegetables. Alcohol and caffeine are not permitted. The most dramatic weight loss usually occurs during the Induction Phase. Losses of 6-8 pounds each week is not unusual. In order to monitor ketosis, Atkins suggests the use of KetoStix. Phase 2- Ongoing Weight Loss (OWL) During this phase, carbohydrates are increased by 5 grams per day each week. The goal in OWL is to find the "Critical Carbohydrate Level for Losing", or the level where weight loss still occurs. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight. Phase 3- Pre-maintenance During this phase, carbs are increased again. This is done in order to locate the “Critical Carbohydrate Level for Maintenance,” or the maximum number of carbs that can be eaten while still maintaining the goal weight. Phase 4- Lifetime maintenance During this final phase, the behaviors that were learned in the first 3 phases are continued. Atkins wants people to resist returning to their pre-program habits after reaching their goal weight. Eating whole, unprocessed foods is important in order to maintain weight loss. Also, Atkins encourages people to go back into a previous phase if they start to gain weight again. Pros People can lose considerable amounts of weight relatively quickly, which can be very motivating. The Atkins diet has opened the gates for men to talk about the need to lose weight. There is no need to cut out foods that many people are accustomed to like meat, cream, cheese and other high fat foods. Because so many foods are permitted, there is greater variety on the Atkins Diet than on low-calorie diets. The risk of cheating may be reduced by this factor. Allowed to eat fat and protein. Steady (and sometimes rapid) weight loss. Reduces intake of sugars and processed grains. Reduces appetite. Life-time approach to dieting. A ‘never be hungry’ approach to dieting. Cons It is somewhat more difficult to follow the Atkins plan if you're a vegetarian, as nuts, seeds, beans and many vegetables are off-limits in the early stages. Some nutrition experts have expressed concerns about high-fat, low carb diets. Not ideal for vegetarians or vegans as it is a meat-heavy (protein) diet. Linked to osteoporosis, heart disease, colon cancer and renal disease. High in saturated fats and cholesterol. Low in fiber. Is sometimes below the recommended daily values for several vitamins and minerals such as calcium, potassium and magnesium. A Word of Caution: There is a lot of contradictory information about the Atkins diet out there, and it is difficult to know who to believe. Here are some of the things that some physicians and scientists are worried about, and as is the case with every new diet, one would be wise to take to their doctor before beginning the Atkins program. Some scientific studies have shown an increase in cholesterol levels in connection to low-carb diets. The American Heart Association, American Dietetic Association, and the American Kidney Fund have all published statements warning about the various dangers associated with low-carbohydrate, high-protein diets. The Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association states, “High-protein diets are not recommended because they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs. Individuals who follow these diets are therefore at risk for compromised vitamin and mineral intake, as well as potential caRDIac, renal, bone, and liver abnormalities overall.”