Atkins Diet

Phase One is the Induction Phase, and lasts for 2 weeks. This phase is an optional way to “jumpstart” the diet program by reducing carbohydrates and helping to burn fats. This phase must be followed precisely or it will not lead to weight loss, according to the web site. The rules during this phase specify that either three regular-size meals or 4-5 smaller meals must be eaten each day, and no meals can be skipped.

Combinations of fat and protein can be eaten liberally and no more than 20 grams of carbohydrates can be consumed. Fruit, bread, grains, pasta and starchy vegetables must be eliminated, and the only dairy products allowed are cheese, cream and butter. Only foods on the “Acceptable Foods List” are allowed and portion control must be regulated. Eating out is allowed, caffeine intake should be limited and hydration is recommended during this phase.

Phase Two is Ongoing Weight Loss; this phase gradually introduces nutritious carbohydrates, expanding the options of foods allowed in the induction phase. The weight loss pace is supposed to become slower and steady as compared to the induction phase. The intent of the phase is to boost the body’s ability to burn fat, make better carbohydrate choices, and adjust to permanent weight management. The daily amount of carbohydrates allowed is increased to 25 Net Carbs, and it is suggested that this phase be continued until the dieter is within 5-10 pounds of their goal.

Phase Three is Pre-Maintenance, where the dieter “takes ownership of healthy new eating habits.” In this phase, the daily net carb allotment is increased by a total of 10 net carbs every week, as long as weight loss continues. This should continue until less than a pound a week is lost and the goal is reached; the phase should be continued for one month to maintain weight. The ultimate goal is to achieve the state of balance called “Atkins Carbohydrate Equilibrium (ACE)” – this is the individual level of carbohydrate intake at which weight is neither lost nor gained.

Phase Four is Lifetime Maintenance – the final stage in which weight must be maintained by following a similar diet to the last part of Phase Three. According to the Atkins Web site, dieters in this stage will always remain within five pounds of their desired weight if the plan is followed. Keeping Atkins products on hand to “resist temptation” is also suggested.

As mentioned, Atkins has a product line that includes energy bars, breakfast bars, candy bars, ice cream and shakes that are all meant to be low in sugar, high in fiber, and contain no trans fats. These products are intended to satisfy cravings without jeopardizing the diet. The candy bars and ice cream are branded under the “Atkins Endulge” line, and come in three flavors per product. The nutrition bars and shakes are sold as “Atkins Advantage.” The shakes are available in six different flavors. There are seven flavors of the Morning Start Breakfast Bars available, and more than a dozen of the energy bars. The foods are available for sale online and in many grocery stores, and the nutrition information is posted on the Web site.

Several books have been published on the Atkins Diet, including a cookbook, and Dr. Atkins also wrote book titled Atkins Diabetes Revolution, also for sale on the company’s Web site. Additionally, the company sells “carb counter” software available for installation onto Palm Pilots and Windows.

The Atkins Web site has a link to the Learning Center; this is an area where dieters can enroll for online courses, join discussion groups, and subscribe to a newsletter that provides recipes and information on new Atkins products. Recent and relevant articles are also posted.

The Atkins Diet may be desirable for those who wish to maintain intake of fatty foods and not adjust eating habits too drastically. Because of the types of foods allowed on this diet, it appeals to many people – eggs, steak, bacon, cheese, cream and butter are allowed, some of the top foods eliminated in most diets. On this diet, the rich foods should create feelings of fullness for longer periods of time so snack foods containing carbohydrates will rarely be considered.

We appreciate the goal of lifelong maintenance because most diets do not prepare the dieter for the post-diet stage; the mindset is usually on weight loss, and once the goal is reached, the diet is over and life continues on. In this case, Atkins gradually becomes more of a way of life, which may make it easier to maintain weight. The diet still creates a mindset of only Atkins products being healthy, and the fact that it promotes its products as a constant part of the diet seems to be more of a marketing scheme to make a profit. We believe the health benefits of snacking on an apple far outweigh those of a nutrition bar, and apples are much cheaper.

A common cause of death in this country is heart disease; while obesity is a factor, high cholesterol levels also play a role. The company does not point out the potential risks for an increase in cholesterol due to the consumption of eggs and oils, and there is no mention of exercise anywhere in the diet plan. Increasing exercise can help reduce risk of heart disease also.

Other effective options for weight loss are dietary supplements that can promote fat burning and reduce cravings with any diet plan. Herbal formulas are available that have been shown to be effective when combined with regular exercise and a healthy diet.

• Diet aims to provide a lifelong approach
• Products do not contain trans fat

• Diet is high in fat and cholesterol
• It seems this product has not been well received by many consumers, as a number of them are voicing their concerns on consumer blogs and forums. Interested consumers can click here to read more about these issues in this Atkins Diet blog.
• Exercise is not stressed
• Fresh fruits and vegetables are not included in initial stages
• Diet is too new to determine long term effects

Atkins has become an extremely popular diet; between the number of people who seem to always be on it to the numerous products available in stores, it is virtually impossible to avoid confrontation with this diet. With a high protein/low carb approach, many people have found it appealing.

While the diet may promote weight loss, it does not appear to be wholly nutritious, particularly in the initial phase. Eating foods high in fat and cholesterol may increase risk for heart disease, be advised Dr. Atkins actually went into cardiac arrest a year before he died. Maintaining a healthy body weight is important, but there are approaches that are effective and less risky.

As mentioned, products containing herbal extracts can be an effective method; taking a daily dietary supplement can help increase metabolism and reduce the appetite, promoting fat loss. These generally contain other supportive vitamins and minerals, further enhancing health. Seek formulas which offer samples for you to evaluate.