Atkins Diet
We have covered elsewhere the basics of the Mediterranean and South Beach diets, we will now take a look at another popular diet of this era: The Atkins Diet.
The Atkins Diet - The Basics
The Atkins weight loss diet is based on a simple deduction. The argument goes that as your body burns both carbohydrates and fat for calories, then if you reduce the amounts of carbohydrates available, it will burn more fat. As a result, you will lose weight.
Atkins argues that calories are not important. What Atkins maintains is that the key to losing weight is to restrict the amount of carbohydrates that you consume, thereby forcing the body to rely more on stored fat as an energy source.
As proof of this, supporters of the Atkins Diet highlight the following facts derived from research:
1. When the body does not have enough carbohydrate, it will use ketenes, derived from fat, as energy.
2. You can eat more food and lose more weight on a low carbohydrate diet than you are able to on a low fat diet.
3. Your craving for food is lessened when you eat fewer carbohydrates.
4. When eating less carbohydrates, people have a tendency to eat fewer calories, even without counting them.
5.The bigger the difference between carbohydrates and fat, the greater the weight loss.
In short, the argument goes, if you restrict your intake of carbohydrates, you will probably also restrict your consumption of calories. By lowering your carbohydrate intake, you will encourage your body to turn to fat for energy.
Atkins - A Controversial Diet
The Atkins diet has caused much controversy since it was first published. The recommendation to eat a high-protein, low-carbohydrate diet went against many of the dietary recommendations by established medical institutions. The diet was denounced by some as unsafe, particularly if used as a lifetime weight maintenance plan. Over the past 5-10 years, there have been numerous studies that come down on both sides of the argument. The last version of the Atkins diet included an admission that calories do matter, and also the advice to 'eat only enough to satisfy hunger'.
Atkins Diet Menu
Just to give you an idea of how the Atkins diet translates into food at the table, a typical menu for a meal on the Atkins Diet might include:
Portobello and Ricotta Crostini
Chicken Milanese over Spring Salad
Lemon Vinaigrette dressing
Warm Lentils and Celery
Raspberry Cheesecake in a Cup
The eating plan recommended by the Atkins diet contains very low portions of carbohydrates, deriving the majority of carbohydrates from vegetables high in fiber and low in carbohydrates. It also contains unrestricted portions of proteins, including high fat proteins like beef, pork and cheese.
There has been follow up research on people who have used the Atkins Diet to lose weight. This research shows a fast initial weight loss, that eventually levels off.
The 4 Phases of the Atkins Diet
The Atkins Diet has four phases:
1. The Induction Phase. This phase of the Atkins diet severely restricts carbohydrates.
2. The OWL (Ongoing Weight Loss) Phase, in which you can add a limited amount of carbohydrates and tailor the eating plan to your tastes.
3. The pre-maintenance phase. This occurs when you are within ten pounds or less of reaching the weight goal target goal. This phase deliberately slows down weight loss, in order to begin adjusting the body to an "after-weight-loss" diet.
4. Lifetime Maintenance. This is the final phase, and is a long-term eating plan which emphasizes low carbohydrates and healthy, long-term eating.
Who Should Use the Atkins Diet?
While the Atkins Diet seems on the surface to be directly counter to what is recommended by most medical institutions, many of the principles are actually the same. Unless you are under the care of a physician for a chronic medical condition like diabetes, high blood pressure or coronary problems, you can use the Atkins Diet. It is advisable to pay attention to the portions recommended in the menus and plans at atkins.com, despite the reassurances that you can 'eat all you want and still lose weight.'
