This diet is based on a premise that eating less carbohydrates, more protein and more (“good quality”) fats will lead to weight loss.
Severely restricting the carbohydrates in the diet will lead the body to burn the excess fat and thus will instigate weight loss.
The Atkins diet has three phases:
- Phase 1: induction phase – this phase lasts for two weeks and carbohydrates are almost completely removed from the diet (only 20 grams of carbohydrates are permitted each day). This is to initiate major fat burning by making the body burn the excess fat
- Phase 2: Ongoing weight loss phase – this phase is the basic reduction diet. Up to 60 grams of carbohydrates are allowed daily, but a limit of 35 to 40 grams is recommended for most people. Dieters can add more carbohydrates into their diet, but are still losing weight.
- Phase 3: Pre-Maintenance phase – this phase of the diet lasts about 2 – 3 months, with weight loss of less than a kilo per week. It is a transition from the Ongoing Weight Loss phase to the Maintenance phase, to be followed when only a small amount of weight is left to lose
- Phase 4: Maintenance phase – this phase is for those dieters who have reached their goal weight and want to maintain it. Carbohydrate consumption is set to 90 grams, although most people find they need to have less than this in order not to gain weight
Benefits of the Atkins diet
The views in favour of the diet claim that the main benefits are
- it decreases blood triglyceride levels – this means there is less fat build up which could potentially cause heart disease
- lowers “bad” (LDL) cholesterol
- weight loss
Why the Atkins diet works
The Atkins diet works, especially in the first few weeks due to its carbohydrate limit, as it forces the body to burn excess fat, thereby initiating weight loss.
Is the Atkins diet good for you
There are divided opinions on the benefits of the Atkins diet. The views in favour of the diet claim that:
- it decreases blood triglyceride levels – this means there is less fat build up which could potentially cause heart disease
- lowers “bad” (LDL) cholesterol
- weight loss
The views against the diet claim that:
- initial weight loss is mainly water loss
- dieters experienced some discomforting side effects of the diet
- it is an expensive diet
- very strict diet and hard to follow in the longer term
- the high protein load may lead to kidney damage
- eating out can be difficult
Cautions for the Atkins diet
There have been several studies on the Atkins which have shown that the following adverse effects can occur:
- acidic urine – which can promote osteoporosis
- diarrhoea
- weakness
- lethargy
- muscle cramps
To try this diet, speak to your medical practitioner or dietician.