Diet Guides
Atkins Diet
Perhaps one of the most famous diets to take hold in North America, the “Atkins Diet” was the product of Dr. Robert Atkins. After successfully treating more than 10,000 patients using a method that encouraged the consumption of rich, fatty foods over ones high in calories and carbohydrates, in 1972 Dr. Atkins published the now infamous book, Dr. Atkins’ Diet Revolution, and paved the way for the high protein low carb diet craze that would have see the height of its popularity some three decades later.
Among other things, the Atkins diet promises its followers fast and sustainable weight loss, along with other health benefits, including better heart health. Beyond this, Dr. Atkins had the hope that people would not simply use the diet as a quick fix, but rather embrace it as a new and healthier lifestyle.
The Theory behind the Atkins Diet
Essentially, believers of Dr. Atkins method purport that people who are overweight eat too many carbohydrates - particularly refined ones such as those found in sugar and flour. As a result, even when people exercise, they are not able to burn fat as effectively because the carbohydrates are using up all the body’s energy. According to this theory, by drastically reducing our intake of carbs, we will be able to lose body fat quicker and easier. It follows then, that an equally important part of a person’s success with the Atkins method is exercise - diet alone will not achieve the desired results.
In addition, Dr. Atkins downplayed the dangers of saturated fat, in turn rejecting the structure and emphasis of the Food Pyramid.
Phases of the Atkins Diet
There are four phases of the Atkins diet: 1) induction; 2) ongoing weight loss; 3) pre-maintenance; and 4) life-time maintenance. The phases seek to at first eliminate “problem foods” and then reintroduce them to the diet once desired weight loss is achieved.
What Can You Eat on the Atkins Diet?
As most people are well aware, one thing you can be sure you won’t be eating too much of while on the Atkins diet is carbohydrates. However, it is not as simple as just cutting out breads and pasta, rather the phases of the diet dictate which carbs are your enemy and when. Interestingly, however, calorie-counting is not a part of the Atkins diet. In fact, it is common for people to eat more calories than they normally would while on the diet, as they consume high-fat, “rich” foods such as red meats, cheeses, and olive oil.
The Induction Phase
During the first stage of the diet - generally a two-week period - food is restricted most severely. The logic behind this extreme phase is that the body will quickly enter into fat-burning mode - or what is called “ketosis”. When the body is in a state of ketosis, the person is less likely to be hungry, and therefore may eat less than they might otherwise. More specifically, during the induction phase, the following dietary regime is required:
- No more than 20 net grams of carbs per day (or total carbs minus fibre) - 12 to 15 of which must come principally from green, leafy vegetables.
- Fruits are also eliminated.
- No alcohol is permitted in the induction phase.
- Caffeine is allowed in moderation.
A multivitamins is also recommended.
Ongoing weight loss
During the ongoing weight loss phase of the Atkins diet, carbohydrate intake is increased by 5 net grams each week. The purpose of this gradual reintroduction is similar to any elimination diet - by reincorporating certain foods slowly one can see how the body is reacting, and based on this, see what foods may need to be eliminated altogether.
Among these banned foods are refined carbohydrates, including milk, white rice, white potatoes, and anything made with white flour, such as breads or pasta. However, some of the carbs that are brought back in this phase include (in this order):
-
- More of the vegetables eaten during the induction phase
- Fresh dairy
- Nuts
- Berries
- Alcohol
- Legumes
- Other fruits
- Starchy vegetables
- Grains
The phase ends once the target weight is only 10 pounds away.
Pre-maintenance
Once again carbohydrate intake is increased in this phase - this time by 10 net carbs per week - and once again following the ladder outlined in the ongoing weight loss phase. The primary goal of this phase is to achieve the ideal level of carbohydrate intake for weight loss maintenance. In other words, people will begin to see how much carbs they can eat while still maintaining their desired weight.
Life-time maintenance
This phase aims to achieve exactly what it says - life-time maintenance of the target weight, without the common relapse into the pre-diet lifestyle. If at this point weight is regained, people are encouraged to fall back to an earlier phase. Exercise is also emphasized more than during any other phase.
How it Works
The science behind the Atkins diet is actually quite simple: eat less carbs so the body can use up extra body fat for energy, in turn leading to fast weight loss. In this way, rather than relying on carbohydrates to burn off energy, your body goes straight to the stored fat that would have otherwise been left alone.
Scientifically speaking, the body’s reaction to a low carb diet is called ketosis. When a person’s body is in a state of ketosis, the energy is coming from ketones, or small carbon fragments created by the breakdown of stored fat for energy. For most people, consumption of carbohydrates cannot exceed 40 net grams in order for this process to occur. In some people, signs of ketosis might include bad breath and/or constipation.
What the Atkins diet is trying to avoid more specifically is overproduction of insulin - a hormone secreted by the body to keep blood sugar at moderate levels. Extra sugar is stored in the liver and muscles, but once those sources are filled, any extra sugar is converted into fat. If this cycle is repeated too often, Dr. Atkin warns, the body develop diabetes - or what the method prefers to call “unstable blood sugar”.
The Atkins diet, on the other hand, maintains that by putting the body into ketosis and thereby burning up excess fat, this process can reverse itself over time.
The Atkins diet promotes exercise as a way of maintaining weight loss, although diet control is more heavily emphasized.
What do the Experts Say?
The Atkins diet has always been, and continues to be, a source of controversy amongst health care professionals. With seemingly contradictory information coming out on almost a daily basis, it’s no surprise so many people are confused as to whether or not the Atkins diet is the best - and safest - choice for healthy weight loss.
Among the more notable supporters of the diet are the American Heart Association and the National Institutes of Health, citing its effectiveness in achieving weight loss as the key to its success. Indeed, although few dispute the diet’s weight loss guarantee, the problems some doctors see with the program are its potential long term effects on the body’s overall health. Atkins’ high protein emphasis does not discriminate enough among the different kinds of fats (though it does discourage trans fats), and as a result could actually lead to, rather than prevent, heart disease. Moreover, the high protein nature fo the diet could spell trouble for those people with liver and kidney problems.
Also, some doctors worry that without sufficient carbohydrate intake (which they argue should be closer to 150 grams a day), our body’s performance will be compromised. This is due mainly to the fact that breaking down fat and protein into energy takes much longer than it would for carbohydrates.
In addition, some experts cite the existence of healthy populations of people who consume diets relatively high amounts of carbohydrates as evidence against the Atkins diet. The Japanese, for example, generally eat a high carb diet with little intake of high fat proteins, such as red meat.
What’s the Verdict?
With some medical experts praising the Atkins diet, and others condemning it, just what are we meant to believe about this weight loss method?
For one thing, it’s one-size-fits all approach - assuming everyone would do well to eat less carbs and more protein - can pose a problem to some. Therefore, anyone wishing to begin the Atkins diet should first consult with their physician.
However, if there is one thing the diet can ensure, it’s weight loss. Therefore, anyone wishing to lose weight quickly may in fact benefit from the Atkins approach - however, whether or not that weight loss will be sustainable, considering the restrictive nature of the diet, is still held in question.
Among the more hefty claims Atkins promoters have made is that the diet may actually reduce the risk of heart disease and cancer. On these fronts, the results are unclear at best - especially since the diet recommends limiting certain fruits and vegetables, which have long been reputed for their cancer-fighting abilities.
The bottom line? Do your research, talk to your doctor, and think about what’s realistic for you, before you choosing to embark on an Atkins lifestyle.
