Atkins Diet

Dr. Atkins revolutionized the approach to diet for the whole world with The Atkins Diet in his book released in 1972 titled Dr. Atkins’ Diet Revolution. The basis of this diet is a basic low carbohydrate diet, which he used for himself to get rid of his overweight condition. Forcing the low-carb diet fundamentals the Atkins diet revolutionized the dieting industry and many products aimed at dieting now carry this name.

Executives, homemakers, business people and celebrities, all have been mesmerized by the healthy, powerful and generally easy Atkins diet. The sole reason for the success of this diet lies not only that it assists undertakers lose weight, but helps keep the weight off and enjoy a healthier active life. Principally, the Atkins diet helps the body lose weight in a natural manner by inciting a change in eating habits and body’s metabolism.

As common with any diet program, the individual before any commitment to the program should carry out a thorough check. Consult a certified doctor or a qualified dietician or nutritionist for proper guidance and advice. Get your blood, cholesterol and BMI levels checked. These elements in addition to your age, gender, body type and nature of physical activities are vital for ascertaining the kind of intensity and approach towards the Atkins diet.

Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance are the four phases of the Atkins diet. Let us understand what will be required of you in each phase of the program.

Phase 1: Induction

Duration: 14 days or two weeks

Program: The diet program generally onsets with the induction phase, which is, naturally, the strictest phase of all four phases of the atkins diet. Here you are expected to cut back on your carbohydrates intake and bring it down to 20 grams a day. This approach, as explained in the Atkins diet, states that the body processes fats much more easily from Carbohydrates than from proteins or fats. Carbs found in grains and cereals like rice, barley, oat, buckwheat, millet and rye, and root vegetables like parsnips and potatoes are to be kept to 20 grams a day. This induces a state of Ketosis, which occurs when liver converts fat to fatty acids, which can be used by all of the body for energy as an alternative to glucose. Allowed foods are generous amounts of meat, poultry, eggs, up to 100 Gms. of soft cheese, vegetables used in salads and olive oil. Moderate amounts of alcohol and coffee are allowed. Water intake of up to eight glasses a day is necessary when in the Induction phase. Couple with exercise, the induction phase reports weight losses from five to ten lbs a week. Depending upon weight, people can extend the duration of this phase in severe cases.

Phase 2: Ongoing Weight Loss

Duration: varies individually.

Program: The Ongoing Weight Loss phase is the phase in which you raise your carbohydrate intake by 5 grams a day until the appropriate level is reached. Atkins diet preaches a carbohydrate ladder based upon the glycemic index, where vegetables are the foods to be added first, then fresh cheeses, nuts, berries, lemons, wine, legumes, whole grains and so on. The main aim of this phase is to find the balance where you can eat carbohydrates daily and still lose weight. This juncture is known as Critical Carbohydrate Level for Losing (CCLL). The goal is to reach within about 5 to 10 pounds of your goal weight. This is a relatively lenient phase as more food items are brought back to the diet while still achieving weight loss.

Phase 3: Pre maintenance phase

Duration: Slow weight drop is recommended in a 2-3 month period

Program: Approaching your target weight, weight loss slows down, not to mention the addition of carbohydrate to the diet. You need to draw out how much carbs can you eat without gaining any more weight. This juncture is in the Atkins diet is called the Atkins Carbohydrate Equilibrium (ACE).

Phase 4: Maintenance phase

Duration: Forever, unless you regain weight, where based upon weight gain you need to restart at any level from one to three.

Program: You are expected to implement all the gained knowledge of food on your body from the previous levels and your body’s reaction to carbohydrate food intake. The goal of the maintenance phase in the Atkins diet is to stick to your desired weight plus or minus five pounds.

The success of the Atkins diet lies in the fact that you are allowed to generally eat such foods that are otherwise banned under other kinds of diets. Additionally, self-created awareness is far better than any other diet helping you keep fighting off weight for a lifetime.