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The theory behind the Atkins Diet

The Atkins Diet is probably one of the most controversial diets of our times. Despite the promised phenomenal weight loss, several rich foods are allowed in the Atkins Diet as described in the bestseller Dr. Atkins’ Diet Revolution.

The main difference which separates the Atkins Diet from many others is that it not only makes you lose weight with a low-carbohydrate diet while setting the stage for several health and wellness benefits, but it does all these things without making you starve.

The theory behind the Atkins Diet is simple: overweight people take too many carbohydrates. Although both fat and carbohydrates are burnt by our bodies for its energy needs, carbohydrates are used first. The trick utilized in the Atkins Diet lies in reducing the carbohydrates and eating more proteins and fat instead, causing the body to burn the stored body fat more efficiently.

Things to Eat

When we drastically restrict carbohydrates to a lower level, our bodies are left with no choice but to burn the stored body fat for energy. This situation is called ketosis. When the body is in ketosis, it uses ketones, little carbon fragments created by the breakdown of fat, for its energy needs. In a state of ketosis, you tend to feel less hungry and eat less as a result.

By this means, the Atkins Diet turns your body into a fat burning machine instead of a carbohydrate burning one. The fats stored in your body becomes the major energy source and the result is a quick weight loss.

According to the diet, carbohydrate consumption shouldn’t be more than 40 grams a day for most people. For ketosis to occur, you’ll need to keep your carbohydrate intake at the lowest levels and perhaps add a little physical activity although exercise isn’t emphasized in the Atkins Diet. Another factor to watch out is supplementing your body with vitamins since you won’t be getting enough vitamins from the natural sources.

The best part of the Atkins Diet is that it allows you to eat foods that you would only imagine with any other diet. The major things to consider can be described like this:

• Avoid refined sugar, milk, white rice and white flour
• You can eat foods normally regarded as rich foods, such as meat, eggs, cheese, etc.
• You can eat fish and chicken, cook with butter, and use olive oil in your salads
• Take no more than 20 grams of carbohydrates per day for the first two weeks

The diet is supposed to jump start the weight lose in the first two weeks and you will not be counting the calories for this to work. After the first two weeks of the diet, carbohydrate intake is increased up to 40 grams a day but you’ll still not be eating refined sugar, white bread, milk, white rice, potatoes or pasta.

The Atkins Diet allows you to add fruits, vegetables and whole-grain foods after the first two weeks. Over time, carbohydrate intake can also be increased when you decide you no longer need to lose weight and instead maintain your weight stable at some point.

In case you wonder which foods are high in carbs, here is a comprehensive list to check the carbohydrate levels of certain foods:

http://web.mit.edu/athletics/sportsmedicine/wcrhighcarbs.html

What the experts say

In practice, there are varying views about the Atkins Diet both favorable and against it. Although effects of the diet on the long-term health and wellness is unproven, experts look at it with doubt as cutting on fruits and vegetables is not recommended considering the well-documented health benefits of these foods.

A 3-center study led by researchers at the Weight and Eating Disorders Program of the University of Pennsylvania School of Medicine reports that Atkins dieters lost twice as much weight at 3 and 6 months but there was no difference between the groups at 1 year compared to a conventional, high- carbohydrate, low-calorie approach. However, the Atkins dieters had significantly greater increases in good cholesterol (HDL) and greater decreases in triglycerides despite the lack of difference in weight loss at 1 year period.

On the other hand, there are also cases where the safety of the Atkins Diet is questioned. According to a report, a woman, who strictly followed the high-protein Atkins Diet experienced a life-threatening complication. The woman was admitted for emergency treatment, complaining of a shortness of breath, nausea and repeated vomiting that had lasted several days, as well as mild gastric pains. Read the full story here:

http://www.abc.net.au/science/news/stories/s1556663.htm

Another report suggests that a modified version of the Atkins Diet may cut epileptic seizures in adults. In 2002, Johns Hopkins researchers began testing a modified version of the Atkins diet in children with epilepsy. The modified diet shares the high-fat focus of the ketogenic diet, prompting the body to generate ketones. However, it allows more carbohydrates and protein, doesn’t limit fluids and calories, and has no fasting period. When studies showed that the new diet prevented or curtailed seizures in children, the researchers began testing it for efficacy and ease of use in adults.

Results showed that about half the patients had experienced a 50 percent reduction in the frequency of their seizures by the first clinic visit. About a third of the patients halved the frequency of seizures by three months.

Whatever the health-related controversies, it looks like the Atkins Diet outperforms the others in losing weight. According to a report by Journal of the American Medical Assn, the low-carbohydrate Atkins Diet produced greater weight loss when compared to the three other popular plans, the Zone, the Ornish and the US Nutritional Guidelines.

Misconceptions About the Atkins Diet

Although the Atkins Diet doesn’t put limits on certain foods and doesn’t impose a restriction on the calories in theory, in practice, it is a misconception that you can eat unlimited amounts of fatty meats and cheeses. According to the director of research and education for Atkins Nutritionals, Collette Heimowitz, “The media and opponents of Atkins often sensationalise and simplify the diet as the all-the-steak-you-can-eat diet. This has never been true.”

Another misconception stems from the certain phases of the diet. The first two weeks of the Atkins Diet is strict on the amount of carbohydrates to take with only 20 grams a day. However, Atkins states that a dieter may stay on this Induction Phase longer than two weeks if the person needs to lose high amounts of weight. Once the desired amount of weight is lost, the amount of carbohydrates should be increased to prevent further losing of the weight and maintain a healthy equilibrium where no weight is lost or gained.