The Atkins low carb diet, named for its founder Dr. Robert Atkins, is designed for weight loss. It is also helpful for individuals who have blood sugar issues, including diabetes, pre-diabetes or insulin resistance. Properly followed, the Atkins low carb diet is an appropriate diet for anyone committed to making healthy food choices with lean proteins, dairy, vegetables, fruits, healthy fats, and whole grains.
Features
When you eat carbohydrates, your body converts them to energy. If you have a surplus of this food energy, your body produces insulin to store it as fat. If you reduce your carbohydrate intake, then your body will burn stored fat for energy, causing you to lose weight. This is the science behind the Atkins diet.
Time Frame
The diet has four phases. The first phase of the diet is known as Induction. It is the most restrictive in terms of food choices and carbohydrate intake, and lasts two weeks. Some people choose to remain on Induction longer especially if they have a significant amount of weight to lose. Following Induction, you enter a period of Ongoing Weight Loss (OWL), during which you have more food choices and gradually increase your carbohydrate intake to find the maximum level you can consume while still losing weight. As you near your goal weight, you enter Pre-Maintenance, at which point your food choices are broader still and you prepare for the final phase of the diet, Lifetime Maintenance.
Misconceptions
There are three common misconceptions about the Atkins diet. First, because the Atkins diet is a low carb diet, many people mistakenly think it is a no carbohydrate diet. Even in the Induction phase, which is the most strict, dieters choose from a variety of low carbohydrate vegetables. As you progress through the phases of the diet, you include more vegetables and fruits in your diet, along with nuts, seeds, and eventually whole grains. A second misconception is that you can "do the Atkins diet" just by counting and limiting your carb intake. Choosing appropriate carbs is just as important because all carbs are not equal for the purposes of this diet. Foods made with white flour and white sugar, for example, are never appropriate choices. A third misconception is that portion control is unimportant. Portion control is not usually an issue, but overall calorie intake can make a difference, particularly for those who are especially resistant to weight loss or nearing their goal weight.
Considerations
The best source of information about the Atkins Diet remains Dr. Atkins' book, "Dr. Atkins' New Diet Revolution." While there is an abundance of information available on the Internet, those who are most successful on the diet take the time to read the book and understand it fully.
Expert Insight
The Induction phase of the Atkins Diet is very challenging. Many people consider it worth the challenge and discomfort because it "jump starts" your weight loss and reduces your cravings for carbohydrates. If you are not an experienced low carb dieter, or if you have health issues, you may prefer to lower your carbohydrate intake to 50 or 60 effective grams of carbohydrate per day before attempting Induction. Make sure to choose your carbohydrates from those on the approved list for OWL. If you are taking medications for diabetes, they may need to be adjusted. Do not begin any diet or make changes in your medication without consulting your health care provider.
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