THE ATKINS DIET

The Atkins Diet has attracted a lot of attention because of its emphasis on the kinds of food that make our mouths water: meat, cheese, real cream, cheese and other rich, flavorful foods. The diet’s basic notion is that,to lose weight, you must cut out significant amounts of carbohydrates, which the body burns for fuel BEFORE fats. Carbohydrates come in the form of refined sugar, white flour,high-fructose corn syrup, milk, rice, etc.  

Cutting out carbohydrates encourages the body to burn fat stores more efficiently, the thinking goes. When your body stops burning fuel from carbohydrates, it continues to get energy from ketones, carbon fragments created by broken down fat stores. This process is called ketosis, and it can have a few disagreeable side effects, bad breath and constipation being two of them.

The Induction

The Induction is the first step of the Atkins Diet. Lean red meat, fish, chicken, turkey, shellfish, pork, veal, eggs are allowed. Twenty grams of carbohydrates a day,no more and no less, are required during this period, in the form of leafy salad greens and other vegetables. Eight glasses of water are also mandatory. Alcohol is forbidden, and caffeine intake should be moderate.

Although the results are not typical, many adherents of the Atkins Diet have lost 5-10 pounds a week during the Induction phase.

Ongoing Weight Loss (OWL)

In this next phase, the Ongoing Weight Loss (OWL), your carbohydrate intake is increased by 5 grams a day. You continue to increase your carb intake by 5 grams a day until you find your “Critical Carbohydrate Level for Losing,” (CCLL), the level at which you still lose weight while still maintaining control over your cravings.

In OWL phase, you may add the following foods to your diet.

Source: www.atkins.com

Pre-Maintenance

During the Pre-Maintenance period, you increase your daily net carbs by 10 grams from the foods above. This serves to find your “Critical Carbohydrate Level for Maintenance” (CCLM). The amount you take in at this stage is the maximum amount for maintaining your weight without gaining.

Lifetime Maintenance

What makes the Atkins Diet different is that it has no “end date.” It’s meant to be integrated into your lifetime eating habits. During the “Lifetime Maintenance,” you follow the diet you created in the previous stages. Your carbohydrate intake is based on your experience in the“Pre-Maintenance” phase. If you find yourself gaining weight, it is recommended to revert to an earlier phase of the diet.

Criticism

The Atkins Diet has received numerous criticisms since its rise in the early 1970s. Many critics point out that any diet that emphasizes eggs, meat, cheese, andother rich, fatty foods does not meet basic nutritional needs. Critics also worry that the Atkins Diet promotes higher cholesterol and saturated fats. Proponents,however, say that the diet’s emphasis on foods that taste good removes the painful “always hungry” feeling many dieters complain about.

Lack of long-term studies showing the effects of the Atkins Diet also make many health experts reluctant to recommend it. Although many people, celebrities included, have had success with this diet, it is important for you to consult with your doctor or health expert before committing to this meal plan. As with all diets, it is essential to find the one that best fits your body and lifestyle.