Dieting Information, Weight Loss Programs and Diet Pills

Atkins Diet

If you love meat, you’ll enjoy the diet, as long as you can stay interested in it.

The first phase of the Atkins Diet is extremely limiting. Foods you'll be saying goodbye to include any fruits, refined sugar products, high-carb vegetables, dairy (with the exception of cheese, butter and cream) white rice, white bread, and pasta made with white flour. You're allowed to eat plenty of shellfish, red meat, eggs, poultry and fish, as well as 3 to 4 ounces of cheese (cheddar, mozzarella, Swiss, and cream cheese). The amount of carbohydrates you can eat in this phase is only 20 grams (with 15 of them coming from veggies). That roughly boils down to about three cups worth of salad or low-carb vegetable, such as peppers, celery, asparagus, snow peas and cucumbers. Certain artificial sweeteners are allowed (including Splenda), as well low-carb beverages like diet soda, teas and coffee. You're even given the option to eat a few other "special category" foods each day, including 10 to 20 olives, half an avocado and 1 ounce of sour cream.

During the other three phases, you'll continue eating the same foods, but the diet reintroduces some previously banned foods, such as low-glycemic fruits (like strawberries and raspberries), as well as other higher-carbohydrate veggies, such as carrots, potatoes, squash and peas. You'll also be given the green light to have whole-grain bread, pasta and brown rice (in extremely limited portion sizes).

Eat meat, lose weight? That's the basic principle behind the Atkins Diet. On it, you won't be counting calories: Instead, the focus is on consuming fewer grams of carbohydrates. By restricting carbs, the body not only ends up with fewer leftover calories after each meal (calories which are typically converted into stored body fat), but it also has no choice but to burn additional stored body fat for energy.

During the 14-day induction phase, Atkins followers are instructed to eat either three large meals or four to five smaller meals throughout the day. Although the plan calls for plenty of protein and fats, it only allows for 20 grams of carbohydrates each day (15 grams must come from low-carb vegetables). The second Ongoing Weight Loss or OWL phase allows an added five grams of carbs every week as long as you keep losing 1 to 3 pounds a week. This phase continues until you're within 5 to 10 pounds of your ideal weight. The third Pre-Maintenance phase lets you add ten grams of carbs each week until you're losing about a pound a week. This phase continues until you reach your target weight. The fourth Lifetime Maintenance phase instructs dieters to continue eating the final amount of carbohydrates they reached in phase three. If they find themselves five pounds above their target weight, dieters are told to return to the induction phase.

Started by the late Dr. Robert Atkins in the 1970's, the diet has maintained its popularity because it does seem to work in the short-term. However, according to nutritionists, the Atkins' Diet success rate in terms of weight loss is considered to be middle of the road. A 2007 study performed at Stanford University found that subjects who used Atkins lost more weight on average than those who followed the Zone, the LEARN diet and the Ornish Diet. However, these same subjects only lost an average of 10.4 pounds on the Atkins diet in 12 months time.

The diet also has its fair share of side effects. Limiting your carbohydrates throws your body into a state of ketosis -- when your body starts using fat instead of carbohydrates for energy. Side effects from ketosis can include dizziness, nausea, lethargy, and even bad breath. Because of the lack of fiber in the Atkins plan, some people may even find themselves feeling constipated.

Is the diet healthy?

That's questionable. Because you never count calories, you can technically overeat as long as you don't exceed your daily allotment of carbohydrates. You also end up eating less of certain fiber-rich fruits and vegetables because of their high-carb content, yet you're allowed to eat ample amounts of high-fat and/or high-cholesterol foods because they are lower in carbs, including fried eggs, red meat, mayonnaise, bacon, cheese and butter.

What do the experts say?

"It's not a very healthy diet, especially in its initial phases because of how restrictive it is with carbohydrates," says Susan Moores, M.S., R.D., spokesperson for the American Dietetic Association. "Restricting carbohydrates makes the diet incredibly challenging to stick with long-term, which is why you really don't find many dieters that have been on Atkins for years." Moore praises Atkins, however, for being the first plan to successfully get dieters to understand the difference between processed carbohydrates, such as white flour products and refined sugars and good carbs (such as whole grains, fruits and vegetables). "Prior to Atkins, the general public didn't know there was even a difference between good carbs and bad carbs," she says, "Now, a lot more people understand that certain carbohydrates have little to no nutritional value, raise your blood sugar and lead to excess stored fat."

Who should consider the diet?

If you love meat, you'll enjoy the diet, as long as you can stay interested in it. Men tend to eat higher amounts of meat, which is why they seem to be fare better on it. It also requires a certain amount of discipline and sacrifice, which is why many people never seem to have long-term success with the program. However, if you already suffer from high cholesterol, you may want to avoid Atkins because of the amount of high-fat, high-cholesterol foods they recommend. Although research from Stanford University found that Atkins followers only experienced a minor increase in their LDL levels (the bad cholesterol that can contribute to heart disease) after one year on the diet, there are many nutritionists who worry about the negative effects the diet could have in the long-term.

Bottom Line

If you think you can forsake your temptation for carbs give it a shot. Keep in mind, however, that just because you can eat as much protein and fat as you like doesn't mean you should make poor choices when it comes to both. Experts' recommendation to those planning on trying the diet: Pick healthier proteins, such as chicken and fish instead of steak, pork chops and bacon. That also goes for whatever fats you eat: Skip the highly-processed vegetable oils and use healthier types, such as olive oil.

Checklist

Atkins Diet Books
Dr. Atkins' New Diet Revolution, Revised Edition	Dr. Atkins' New Carbohydrate Gram Counter	Dr. Atkins' Quick & Easy New Diet Cookbook: Companion to Dr. Atkins' New Diet Revolution