The Atkins New Diet Revolution
Author: Dr Robert C. Atkins
Diet Foods - News About Atkins Diet
DR Atkins' diet program is a low-carb,
high protein eating plan in which refined carbohydrates are not permitted.
There are three basic phases: Induction, Ongoing Weight Loss and Maintenance.
The level of permitted carbs increases as you progress through these diet-stages,
but carbohydrate remains something of a problem-food, and readers are
warned that fruit-eating will always be somewhat risky.
Atkins Diet Induction Phase
The aim of this initial 14-day phase of
the diet is to induce a state of "ketosis", in which the body
begins to burn fat for fuel (instead of carbs) and weight loss is rapid
- typically between 2-8 pounds in the first week. There is almost no carbohydrate
at all in the induction phase - just three cups of green salad per day,
or two cups of salad and one cup of non-starchy green vegetables: a total
of 20g of net carbs. This means no milk or yogurt, no whole-wheat breads
Atkins Diet Ongoing Weight Loss Phase
In the second phase of the Atkins Diet,
known as "Ongoing Weight Loss", you add an additional 5g of
net carbs a day in weekly increments: for example, in Week 3 you eat 25g
net carbs per day, and in Week 4 30g net carbs per day. These carbs should
be nuts, seeds, vegetables and berries.
You keep adding 5g carbohydrate a week
until your weight loss ceases, at which point you will have found your
correct carb intake - typically between 40-60g per day. When you are within
about 5-10 pounds of your target weight you may slightly increase the
level of carbs again and by the time you reach it, you should know the
number of daily net carbs you can afford to eat to maintain that weight.
Exercise and Nutrition
Exercise is an essential part of DR Atkins'
New Diet Revolution, and you are advised to take certain nutritional supplements
including calcium and fiber. In order to maintain your weight once you
have achieved your weight loss target, you should follow the Atkins For
Life diet recommendations and recipes.
Atkins Diet Maintenance Program
This permits a steady but still restricted
carb-intake. Curiously, there are no calorie restrictions, so deciding
on exactly what amounts of various foods to include in the menus is something
of an arbitrary decision.
Carbs to eat regularly, include:
apples, berries, cherries, grapefruit, oranges, peaches, pears, plums,
aubergines, green vegetables, onions, peppers, tomatoes, barley, oatmeal,
wheatbran, butter beans, garbanzo beans (chickpeas), kidney beans, lentils,
most nuts and seeds, milk, tofu and unsweetened soy products.
Carbs to eat in moderation, include:
apricots, grapes, kiwifruit, mango, melon, nectarine, papaya, pineapple,
carrots, peas, squash, black-eyed beans, soy beans, peanuts, unsweetened
muesli, buckwheat, multi-grain bread, rye bread.
Carbs to eat sparingly, include:
bananas, fruit juice, prunes, raisins, sweetcorn, potatoes, sweet potatoes,
white bread, white rice, pasta, pizza, cornflakes, ice cream (sweetened).
Atkins Diet and the Fat Issue
All four phases of DR Atkins' New Diet
Revolution, are extremely high in saturated fat and dietary cholesterol.
This remains controversial. Most dieticians and nutritionists as well
as heart experts - including DR Agataston, author of the South Beach
Diet - are concerned that liberal or over-consumption of saturated
fats offers an increased risk of raised cholesterol leading to heart disease.
Atkins Diet and the Nutrition Issue
The 14-day Induction phase contains no
fruit, bread, grains, starchy vegetables, or dairy products other than
cheese, cream, or butter. This means no milk or yogurt, no whole-wheat
breads or cereals, which means no easy sources of calcium or vitamin D
or whole-wheat phytochemicals (plant-nutrients) that protect against illnesses
such as heart disease and diabetes. Furthermore, the Atkins plan doesn't
permit a high intake of fruits and vegetables, recommended by most nutrition
experts because of the numerous documented health benefits from these
foods. Instead, Dr. Atkins recommends supplements, but whether bottled-nutrition
is as beneficial as food-nutrition is open to doubt.
See also: Nutrient
Analysis of Atkins Diet Menus