The Atkins Diet
designed by Dr. Robert Atkins
The Atkins Diet
- Originally created by Doctor Robert Atkins and now his son has continued additional work in the area.
- This diet is based on eating foods primarily composed of protein, fat and fiber and it restricts carbohydrate intake including sugars or foods that are easily broken down into sugars such as potatoes or refined grain products.
- The Atkins diet does not set a specific amount of calories per day; rather it is based on the concept that burning fat versus sugar uses more calories and therefore creates a “metabolic advantage”. It also suggests that because it does not restrict calories and that protein provides more satiety than carbohydrates that it is easier for people to stay compliant with the program.
- The current Atkins program is broken up into 4 phases. Depending on an individual’s response, one may move through all four phases, or if they are particularly sensitive to certain foods remain at one of the earlier diet phases permanently.
- The first phase is called Induction where the daily net carbohydrate intake is approximately 20g. The diet consists of eating all forms of meat including fish, seafood, fowl, beef, pork – both low and high fat meats are permissible, although it advises against sugar cured versions, 3-4 ounces cheese per day, 12 to 15 grams of carbohydrates through the form of vegetables per day, and oil/butter fats. The purpose of the first phase is to shift the body to burning primarily fat for energy and to kick-starting weight loss (Ketosis). Moving to the second phase is based on individual progress, generally measured by a lack of cravings for carbohydrates/sugars and being within the last 15lbs of an individual’s weight loss goal.
- The second phase, Ongoing Weight Loss (OWL), introduces additional variety into the diet to include 25-45g net carbohydrates per day. This phase of the diet adds in berries, additional forms of dairy cheeses and cream, as well as nuts and seeds. Juice is limited to unsweetened tomato, lemon or lime varieties.
- In the third phase called Pre-Maintenance, starch vegetables (potatoes, carrots, squash and yams), legumes, fruit, brown rice and oatmeal are added– this should range from 50-70g net carbohydrates per day. This phase is designed to fine tune eating habits prior to moving to the final Lifetime Maintenance phase. In this phase an individual should lose the last 10lbs to hit his or her weight loss goal, then stabilize and maintain that weight for at least one month prior to moving into the last phase.
- The last phase, called Lifetime Maintenance, does not introduce many additional foods, though it does allow for consumption of higher quantities of fruits, starchy vegetables and legumes- 75g+ net carbohydrates. It does add in the acceptance of whole wheat pasta.
- There is controversy over the high protein content of the diet. Some research suggests that the diet helps reduce cardiovascular disease, where other studies suggest it can contribute to osteoporosis and kidney stones.
- According to Harper (2004) in a year-long study, the concentration of HDL cholesterol increased, and insulin resistance improved much more in dieters following the Atkins diet than in those following a low-fat, calorie restricted diet. Harper also mentions that there had not been enough prior research to allow him to confidently say that Atkins is safe to be recommended to patients.
- Atkins Nutritionals brand sells food products related to the diet, and although the general diet promotes eating whole foods, many of the manufactured products they sell contain preservatives and/or artificial sweeteners, artificial flavors as well as soy, dairy and nuts.
- The May 2004 Annals of Internal Medicine study showed that “minor adverse effects” of diarrhea, general weakness, rashes and muscle cramps “were more frequent in the low-carbohydrate diet group”.