Atkins DietAtkins Diet (Atkins Nutritional Approach – official name) is a high protein, low-
carbohydrate
diet created by Dr Robert Atkins and used to resolve his own overweight condition. He later popularized the diet in a series of books, starting with Dr. Atkins' Diet Revolution in 1972 and finishing with his revised version of the diet Dr. Atkins' New Diet Revolution.
The diet was hugely popular, you probably know someone who has tried it or have done so yourself. At the height of its popularity, in 2003 and 2004, one in eleven North-American adults were on the diet. The diet's success was even blamed for a decline in Krispy Kreme sales and the sales of carbohydrate-heavy foods like pasta and rice.Robert Atkins died in 2003, his death led to rumors and allegations that he had died from complications arising from his namesake nutritional plan. However, his physicians did not substantiate these rumors, the reputation of the nutritional plan, and the low-carbohydrate concept in general, suffered. Today the company continues to operate and the diet plan remains popular although it has never regained its former popularity.
What is the Theory Behind Atkins Diet?The theory is quite simple: when you cut out carbohydrates, your body is forced to burn its fat stores to provide it with energy; blood sugar levels remain more stable throughout the day, and so prevent overeating - you'll lose weight quickly.How does the diet work?There are four phases of the Atkins diet:Phase 1: Introduction This is the most restrictive phase lasting 2 weeks. Carbohydrate intake is limited to a maximum of 20 net grams per day (12 to 15 net grams of which must come in the form of salad greens and other vegetables such as broccoli, spinach, etc.). The allowed foods include meats, poultry, fish, shellfish, and eggs; up to 4 ounces (113 g) of cheddar cheese, butter, olive oil and vegetable oils; salad vegetables; other low carbohydrate vegetables. Dieters should drink eight glasses of water per day. Alcohol is not permitted. Caffeine is allowed in moderation. Phase 2: Ongoing weight loss In this phase carbohydrate intake is increased, but remains at levels where weight loss still occurs. The target daily carbohydrate intake increases each week by 5 net grams. The goal of this phase is to find the “Critical Carbohydrate Level for Losing”. Duration of this phase - until weight is within 10 pounds (4.5 kg) of the target weight. Phase 3: Pre-maintenance Carbohydrate intake is increased again this time by 10g net carbs a week. (Net carbs - carbohydrates that have an effect on blood sugar. Net carbs can be calculated from a food source by subtracting fiber and sugar alcohols (which are shown to have a negligible effect on blood sugar levels) from total carbohydrates). The key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. By now you can start to include tiny amounts of traditional starchy foods such as porridge, bread and pasta – and we are talking tiny amounts! For example, just 40g cooked brown rice or 30g cooked pasta each provide 10g of carbohydrates! Phase 4: Lifetime maintenance This phase aims to help you maintain your weight. You can have a slightly more varied carbohydrate intake. If dieters begin to gain weight again they have the option to drop back to an earlier phase of the diet. What do Experts Say?Low-carbohydrate diets have been the subject of heated debate in medical circles for three decades. They are still controversial and only recently has any serious research supported some aspects of Atkins' claims, especially for short-term weight-loss (6 months or less).
The scientific community also raised serious concerns that high-protein, low-carbohydrate diets put people at risk of heart disease. (The heart disease risk can be reduced by eating more protein and fat from vegetable sources). Also, experts are concerned that the unbalanced nature of the Atkins diet may lead to nutritional deficiencies, which cause health problems in later life. For example: poor intakes of antioxidant nutrients (found in fruit and vegetables) have been linked with a host of health problems ranging from heart disease and cancer to premature ageing and cataracts; poor intakes of bone-building calcium may increase the risk of osteoporosis. There are concerns that high intakes of protein may cause kidney problems or weaken bones. Bottom line: general feeling about the Atkins diet is that, like anything that severely restricts your calories, you'll lose weight. In the short term, if you want to do it for two weeks and lose weight, it probably won't do you any harm. However, in order to be healthy in the long term you need to ensure your body has all the nutrients it needs. So, a long-term diet that doesn't include many fruit and vegetables (i.e. the Atkins) wouldn't be good
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