Atkins Diet
Atkins Diet
The Atkins diet was originally developed in 1972 by Dr Robert Atkins, who was a US cardiologist. The Atkins Diet became an international phenomenon, when it was re launched in 1992.
It was originally very inflexible and advocated eating large amounts of eggs, bacon and even cream. There have been some modifications made to the diet since that time.
Unlike what many believe , The Atkins Diet is a low carbohydrate diet, not a no carbohydrate diet.
There are 4 phases to The Atkins Diet
Phase 1:
For the first two weeks of the diet, you cut out nearly all carbohydrates, including all fruit and breads etc . The first phase or induction phase of the diet requires you to eat high protein and high fat foods, making sure to monitor your carb. intake down to the gram . Most of your carbs will be coming from vegetables. You will be able to have only 20 grams of carb per day during this phase of which at least 12-15 grams must come from vegetables and salad greens. You can stay on that for up to six months or you can move onto phase two . By eating a diet so low in carb, you body goes into a state of Ketosis . Ketosis is a situation where fat metabolites show up in the urine and i s a sign that people are burning body fat for energy, instead of the excess of sugar in their blood stream. For many this can be a very difficult transition. Your body is used to using carbs to fuel your brain and activities. When you switch over to burning body fat as fuel, many people become very anxious, tired and can feel a bit out of it. Not to mention the bad breath and constipation. This can be especially bad if you are a carb addict or sweet tooth. It certainly makes you realize though how addictive sugar and carbs are. This for most will be the hardest phase.
Phase 2:
During phase 2, carbohydrates are slowly added back into the diet. During this phase your w eight loss will slow down to about 1 or 2 pounds per week, which is what the book suggests. You will slowly add back carbs at a rate of about 5 grams per day, keeping a close watch on your weight loss. You keep adding carbs all the while you keep losing. As weight loss slows, you have reached what Atkins calls CCL. This stands for critical carbohydrate level. You will continue with phase 2 until you are within 5 or 10 pound of your goal weight.
Phase 3:
During phase 3 you will add about 10 grams of carb per day back into your diet. As you reach your desired weight loss goal your weight loss will begin to slow. The diet basically becomes a bit of a carb balancing act. You add just enough carb back so as to keep you heading toward your goal weight, but not enough to stop or regain. This is what Atkins terms Atkins Carbohydrate Equilibrium . It is recommended to take your time with this phase.
Phase 4:
Phase 4 is what Atkins terms as the maintenance phase. This basically encompasses all you have learned during the other 3 phases. Basically you balance your carb levels so as to not regain weight. If you do, simply cut back slightly.
As you would probably be well aware, there are many people who absolutely swear by Atkins. On the other hand, there are just as many if not more who consider it to be dangerous and unbalanced.
There are a few pros and cons with The Atkins Diet.
Pros.
-Most people see rapid weight loss.
Cons.
- Bad breath.
- Tiredness.
- Constipation.
- Can be difficult to stick to for some people.
Good luck and happy dieting.
