The Atkins Diet
Losing Weight Through a Low-Carb Diet
Created by Dr. Robert Atkins, the Atkins Diet was popularized by the book, Dr. Atkins' New Diet Revolution. In this diet, the amount of carbohydrates consumed is restricted while high-protein and high-fat foods can be eaten liberally. Because of its deviance from the recommended dietary needs, this diet faced a lot of criticism in the medical field.
Phases of the Atkins Diet
- Induction Phase. This phase is optional and is meant to prepare the body for the low-carb diet by forcing it to prioritize using fat as a fuel for energy instead of carbohydrates which is its primary source. In this phase, the individual is required to limit his or her intake of carbohydrates to only 20 grams per day which is much lesser than the recommended 130 grams.
- Ongoing Weight Loss Phase. In this phase, the carbohydrate intake is increased by 5 grams per week. It ends when the person's weight is 10 grams lower than his target weight.
- Pre-maintenance Phase. During this phase, the carbohydrate intake is increased by 10 grams per week. During this time, the person is expected to monitor his or her weight gain. In other words, the carbohydrate-intake should be maximized up to an amount that doesn't induce weight gain.
- Lifetime Maintenance Phase. Here, the "Critical Carbohydrate Level of Maintenance" which was determined in the Pre-maintenance Phase is maintained.
What's Wrong with the Atkins Diet?
When the Atkins Diet was first introduced through the book, Diet Revolution, it was met with a lot of negative reactions from the medical field. The American College of Nutrition called it "the most dangerous to the public if followed for any length of time." This was brought about by the fact that the Atkins Diet allows the unlimited intake of fatty foods like butter, cream and bacon. Many medical experts believe that a low-carb, high-protein diet can cause heart disease.
Another reason why the Atkins Diet is not being welcomed by many medical practitioners is the fact that a diet that restricts carbohydrates can cause ketosis. This happens when the body burns fat without the presence of carbohydrates and produces ketones which accumulate in the bloodstream. Although they can help you lose weight as they can suppress the appetite, they can also cause fatigue and nausea. In the long run, the depetion of bone minerals can also occur, causing osteoporosis. Ketosis, however, is encouraged in the Atkins Diet as it can be used as a sign that your body is burning fat. In fact, a product called Ketostix is used to measure the amount of ketones excreted in the urine.
Another downside of following the Atkins Diet is the fact that limiting the amount of carbohydrates entering the body can cause the conversion of muscle tissue to energy, causing a decrease in muscle mass.
Benefits of Following the Atkins Diet
According to a study in the May 2003 issue of the New England Journal of Medicine, people following the Atkins Diet lost more weight than the group that followed a low-calorie, low-fat diet. However, as the diet progressed, the weight lost by the people in the Atkins Diet group became lesser. At some point, it equaled the weight lost by the people in the low-carb, low fat group.
Just like many fad diets, this diet has pros and cons. Both should be weighed before starting any diet. You can also approach a nutritionist or dietician in order to get some advice before following a diet program.
The Atkins Diet Food Pyramid
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