Many traditional diets limit the consumption of carbohydrates because excess carbohydrates in the body are converted into fat. The Atkins diet is one such low-carb diet. Carbohydrate intake is limited to 20-60 grams a day, and the dieter is also advised to eat more protein-rich foods.

The Atkins diet is divided into four stages or phases. The duration of the Atkins diet depends on the speed at which you shed off excess poundage. After the first three phases, the dieter goes on to the maintenance phase where the target weight is maintained.

The Induction Phase

The first phase of the Atkins diet is the induction phase. In this phase, the dieter undergoes “ketosis,” or the production of ketones from bodily fats. The dieter is advised to buy “Ketostix” strips from the pharmacy or health store to see if their body is under ketosis.

When a person is under ketosis, fats, instead of carbohydrates, are used as the body’s primary energy source. This results in rapid weight loss.

Carbohydrates are severely limited to less than 20 grams per day during this initial phase. If you are in this phase, you are not allowed to eat fruits and vegetables rich in carbohydrates.

Weight Loss Phase

During the weight loss phase, the dieter gradually increases carbohydrate intake to about 50 grams per day. Weight management is very important during this phase. The person on the diet is advised to regularly monitor the rate of weight loss to see how the body reacts to the Atkins diet.

Pre-Maintenance Phase

The pre-maintenance phase is a critical phase of the Atkins diet, when the dieter is several pounds near the person’s target weight. This is the phase where the dieter determines the carbohydrate level he or she needs to maintain the desired weight. Weight loss during this phase is less than one pound per week as the person prepares for the maintenance phase.

Maintenance Phase

The final part of the Atkins diet is the maintenance phase. In this phase, the dieter learns to maintain the ideal weight according to the carbohydrate intake level obtained during the pre-maintenance phase. The person consumes the amount of carbohydrates that can maintain the desired weight as shown during the previous phase.

Yes, it works; but why?

Yes, the Atkins diet does work. But scientists are now looking at the possibility that it works not because of a complex mechanism involving ketones and protein metabolism – but simply because it suppresses the dieter’s appetite.  Protein seems to suppress appetite, making you eat less food and fewer total calories.

The Pros and Cons

Many people believe in the effectiveness of the Atkins diet because meats and other protein-rich foods are not limited unlike in low-calorie diets. Some people attest that increased protein consumption lessens the frantic food cravings that are the drawbacks of most diets.

Because the Atkins diet emphasizes the increased consumption of protein-rich and fat-rich foods, some people are hesitant to try it. Fats, especially the saturated types, increase the risk of heart diseases, obesity and other health problems. Other eating plans like the South Beach diet does not limit carbohydrates altogether but concentrate on so-called “good” carbohydrates or complex carbohydrates.

Since consumption of fruits and vegetables are limited, the dieter may lack essential nutrients that can be found in plant food. That is why adherents of the Atkins diet recommend taking multivitamin tablets and other nutritional supplements to fill any vitamin or mineral deficiencies resulting from the diet. Vegetarians may also have difficulty following a protein-rich diet such as the Atkins diet.

Overall, the Atkins diet is a good eating plan for those who are vulnerable to unwanted weight gain due to eating carbohydrate-rich foods. The Atkins diet may look unappealing because of the obvious disregard for fruits and vegetables, but it is certainly worth a try.

Diet Plans at a Glance Weight Loss

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