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Atkins Diet Information: Meal Plan, Weight Loss And Low Carb
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Published: May 15, 2007
Low carb meal plans are one of the most popular methods for weight loss right now. Leading the trend is the well-known Atkins diet. In addition to losing weight, the Atkins diet promises better memory, a healthier heart, and other benefits. We've all heard about it or seen the success stories, so what exactly is the Atkins diet and how does it work?
Low levels of carbohydrates and high levels of protein are the key ingredients to Atkins diet. Developed by Dr. Robert Atkins decades ago, the Atkins diet is a nutritional approach that uses 4 low carb phases to guide its dieters toward weight loss.
Phase 1 of the Atkins diet is called Induction. This 14 day phase is designed to kick-start the diet by teaching the body to begin burning fat instead of carbohydrates. Rapid weight loss is designed to occur during this first phase. Dieters are only allowed 20 net grams of carbs per day, and most of these should be from leafy greens or vegetables.
During this phase of the Atkins diet, a dieter can eat all the seafood, meat and eggs he or she wants. Dieters can also eat 3-4 ounces of full-fat cheeses like cheddar, Gouda, Swiss and mozzarella. Vegetables are also allowed, but be careful; some veggies have higher carbs than others. Butter, olive and vegetable oils are encouraged, but not margarine. In place of sugar, dieters may substitute Splenda. Water, coffee, tea, and diet soda made with Splenda are preferred beverages, but stay away from sugary drinks, alcohol, and juice.
Phase 2 is Ongoing Weight Loss. This is a great stage for people who only want to shed a few pounds or dieters who are transitioning out of the Induction Phase. In this phase of the Atkins diet, dieters can eat 25 net grams of carbs. Vegetables are recommended for these 5 additional carbs, but cottage cheese, nuts, or berries are also acceptable if dieters are feeling deprived.
At this stage, dieters can begin to add more variety to their diet such as avocados, sour cream and olives. Also, this is the phase of the Atkins diet where dieters will find their Critical Carbohydrate Level for Losing (CCLL). Each week, dieters may increase their carb intake by 5 until they stop losing weight. This is the CCLL. As long as dieters stay below this number, they will continue to lose weight. Dieters should stay in this phase until they within 5-10 pounds of their goal weight.
Phase 3 of the Atkins diet is called Pre-Maintenance. During each week of this phase, dieters can increase their daily carbs by 10 grams. Weight loss will slow down until dieters are losing less than a pound a week. When dieters reach their goal weight, they should stay at that level for about a month to make sure they don't begin gaining any weight. When dieters reach a level where they are neither gaining nor losing weight, this is their Atkins Carbohydrate Equilibrium (ACE). If dieters are able to maintain their weight, they may begin adding another 10 grams of carbs monthly. Gradually, the following foods may be added to the diet in this order: starchy vegetables (carrots, potatoes, beets, etc.), legumes (beans, chickpeas, lentils, etc.), fruit (cherries, peaches, bananas, etc.) and grains (oatmeal, corn, semolina pasta, etc.).
The fourth and final phase of the Atkins diet is Lifetime Maintenance. This stage focuses on healthy choices and permanent habits for life. At t his stage, dieters can begin to eat many of the foods they used to enjoy in moderation. Consistency and exercise are key to maintaining weight and the Atkins diet recommends that dieters weigh themselves weekly to make sure they stay within 5 pounds of their goal weight.
The Atkins diet website, Atkins.com, is designed to keep dieters on track. It includes diet information, meal plans, weight loss tips, low carb recipes and products. Extensive diet information can also be found in Dr. Atkins's books: Dr. Atkins' Diet Revolution (1972) and Dr. Atkins' New Diet Revolution.
Low carb diets such as the Atkins diet have become a controversial topic. Some dieters complain of fatigue and bad breath, and those in the medical community are concerned over heart disease and other health risks. Others, however, support low carb diets and their health benefits. Some studies show that the Atkins diet results in high levels of weight loss (especially within the first six months) and is less expensive than other diet plans.
Sources:
Atkins Advantage. 1999-2007. Atkins Nutritionals, Inc. 14 May 2007. www.atkins.com
"Atkins Nutritional Approach." Wikipedia. 10 May 2007. 14 May 2007. http://en.wikipedia.org/wiki/Atkins_Nutritional_Ap proach
"The Atkins Diet." WebMD. June 2005. 14 May 2007. http://www.webmd.com/content/pages/7/3220_136.htm
Low levels of carbohydrates and high levels of protein are the key ingredients to Atkins diet. Developed by Dr. Robert Atkins decades ago, the Atkins diet is a nutritional approach that uses 4 low carb phases to guide its dieters toward weight loss.
Phase 1 of the Atkins diet is called Induction. This 14 day phase is designed to kick-start the diet by teaching the body to begin burning fat instead of carbohydrates. Rapid weight loss is designed to occur during this first phase. Dieters are only allowed 20 net grams of carbs per day, and most of these should be from leafy greens or vegetables.
During this phase of the Atkins diet, a dieter can eat all the seafood, meat and eggs he or she wants. Dieters can also eat 3-4 ounces of full-fat cheeses like cheddar, Gouda, Swiss and mozzarella. Vegetables are also allowed, but be careful; some veggies have higher carbs than others. Butter, olive and vegetable oils are encouraged, but not margarine. In place of sugar, dieters may substitute Splenda. Water, coffee, tea, and diet soda made with Splenda are preferred beverages, but stay away from sugary drinks, alcohol, and juice.
Phase 2 is Ongoing Weight Loss. This is a great stage for people who only want to shed a few pounds or dieters who are transitioning out of the Induction Phase. In this phase of the Atkins diet, dieters can eat 25 net grams of carbs. Vegetables are recommended for these 5 additional carbs, but cottage cheese, nuts, or berries are also acceptable if dieters are feeling deprived.
At this stage, dieters can begin to add more variety to their diet such as avocados, sour cream and olives. Also, this is the phase of the Atkins diet where dieters will find their Critical Carbohydrate Level for Losing (CCLL). Each week, dieters may increase their carb intake by 5 until they stop losing weight. This is the CCLL. As long as dieters stay below this number, they will continue to lose weight. Dieters should stay in this phase until they within 5-10 pounds of their goal weight.
Phase 3 of the Atkins diet is called Pre-Maintenance. During each week of this phase, dieters can increase their daily carbs by 10 grams. Weight loss will slow down until dieters are losing less than a pound a week. When dieters reach their goal weight, they should stay at that level for about a month to make sure they don't begin gaining any weight. When dieters reach a level where they are neither gaining nor losing weight, this is their Atkins Carbohydrate Equilibrium (ACE). If dieters are able to maintain their weight, they may begin adding another 10 grams of carbs monthly. Gradually, the following foods may be added to the diet in this order: starchy vegetables (carrots, potatoes, beets, etc.), legumes (beans, chickpeas, lentils, etc.), fruit (cherries, peaches, bananas, etc.) and grains (oatmeal, corn, semolina pasta, etc.).
The fourth and final phase of the Atkins diet is Lifetime Maintenance. This stage focuses on healthy choices and permanent habits for life. At t his stage, dieters can begin to eat many of the foods they used to enjoy in moderation. Consistency and exercise are key to maintaining weight and the Atkins diet recommends that dieters weigh themselves weekly to make sure they stay within 5 pounds of their goal weight.
The Atkins diet website, Atkins.com, is designed to keep dieters on track. It includes diet information, meal plans, weight loss tips, low carb recipes and products. Extensive diet information can also be found in Dr. Atkins's books: Dr. Atkins' Diet Revolution (1972) and Dr. Atkins' New Diet Revolution.
Low carb diets such as the Atkins diet have become a controversial topic. Some dieters complain of fatigue and bad breath, and those in the medical community are concerned over heart disease and other health risks. Others, however, support low carb diets and their health benefits. Some studies show that the Atkins diet results in high levels of weight loss (especially within the first six months) and is less expensive than other diet plans.
Sources:
Atkins Advantage. 1999-2007. Atkins Nutritionals, Inc. 14 May 2007. www.atkins.com
"Atkins Nutritional Approach." Wikipedia. 10 May 2007. 14 May 2007. http://en.wikipedia.org/wiki/Atkins_Nutritional_Ap proach
"The Atkins Diet." WebMD. June 2005. 14 May 2007. http://www.webmd.com/content/pages/7/3220_136.htm
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