Atkins
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Atkins Diet
Definition
The Atkins diet is a high-protein, high-fat, and very low-carbohydrate regimen. It emphasizes meat, cheese, and eggs, while discouraging foods such as bread, pasta, fruit, and sugar. It is a form of ketogenic diet.
Purpose / Indications for use
The primary benefit of the diet is rapid and substantial weight loss. By restricting carbohydrate intake, the body will burn more fat stored in the body. Since there are no limits on the amount of calories or quantities of foods allowed on the diet, there is little hunger between meals. According to Atkins, the diet can alleviate symptoms of conditions such as fatigue, irritability, headaches, depression, and some types of joint and muscle pain.
Description
The regimen is a low-carbohydrate, or ketogenic diet, characterized by initial rapid weight loss, usually due to water loss. Drastically reducing the amount of carbohydrate intake causes liver and muscle glycogen loss, which has a strong but temporary diuretic effect. Long-term weight loss occurs because with a low amount of carbohydrate intake, the body burns stored fat for energy.
The four-step diet starts with a two-week induction program designed to rebalance an individuals metabolism. Unlimited amounts of fat and protein are allowed but carbohydrate intake is restricted to 15-20 grams per day. Foods allowed include butter, oil, meat, poultry, fish, eggs, cheese, and cream. The daily amount of carbohydrates allowed equals about three cups of salad vegetables, such as lettuce, cucumbers, and celery.
The second stage is for ongoing weight loss. It allows 15-40 grams of carbohydrates a day. When the individual is about 10 pounds from their desired weight, they begin the pre-maintenance phase. This gradually adds one to three servings a week of high carbohydrate foods, such as a piece of fruit or slice of whole-wheat bread. When the desired weight is reached, the maintenance stage begins. It allows 40-60 grams of carbohydrates per day.
Opinion from the general medical community remains mixed on the Atkins diet, but is generally unfavorable. There have been no significant long-term scientific studies on the diet. A number of leading medical and health organizations, including the American Medical Association, American Dietetic Association (ADA), and the American Heart Association oppose it. It is drastically different than the dietary intakes recommended by the U.S. Department of Agriculture and the National Institutes of Health. Much of the opposition is because the diet is lacking in some vitamins and nutrients, and because it is high in fat. In a hearing before the U.S. Congress on February 24, 2000, an ADA representative called the Atkins diet “hazardous” and said it lacked scientific credibility.
Phases
There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.
Induction
The Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day (grams of carbohydrates minus grams of fiber, sugar alcohols, or glycerin), 12 to 15 net grams of which must come in the form of salad greens and other vegetables. The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese; salad vegetables; other low carb vegetables; and butter and vegetable oils. Alcoholic beverages are not allowed during this phase.[2] Caffeine is allowed in moderation so long as it does not cause cravings or low blood sugar. If a caffeine addiction is evident, it is best to not allow it until later phases of the diet.[2] A daily multivitamin with minerals is also recommended.
The Induction Phase is usually when many see the most significant weight loss ?— reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise.
Atkins suggests the use of Ketostix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning, phase. Other indicators of ketosis include a metallic taste in the mouth, or bad breath.
Weight loss varies by person, especially based on the amount needed to lose, but most people lose an average of approximately 10% of their total weight loss within the Induction period.[ Ongoing weight loss.
Ongoing weight loss
The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels