The Atkins Low Carbs Diet

Equally popular with men and women, the Atkins diet is widely used throughout the fashion and entertainment industries.

I have used the Atkins Diet many times, and in fact even when not dieting strictly I always try to follow some of its basic rules, like cutting down on carbs.

The Atkins Diet has become the most widespread of all the ‘low-carb’ diets and is used by dieters all over the world, including celebrities like Sarah Jessica Parker and Minnie Driver.

Atkins: Basics

Foundation

The Atkins Diet tells us that obesity is the result of eating refined carbohydrates, particularly sugar, flour and corn syrups. Because the body burns carbohydrates first, cutting back on them forces the body to burn other energy stores, in the form of fat. This mode of fat burning is called ketosis.

When the body is in a state of ketosis, appetite is naturally suppressed, causing a reduction in hunger pangs. A disadvantage is that it can cause bad breath and constipation in certain people.

The Atkins diet controls blood sugar levels and as a result reduces false hunger pangs and cravings. By eating fewer carbohydrates, blood sugar levels are regulated and less insulin is secreted. In turn, these lower insulin levels direct the body to burn stored fat instead of carbohydrates.

Another basic idea behind the Atkins Diet is that we need not worry about saturated fats, and that trans fats are what should really concern us. The recent spread of trans fat bans around the world, starting with cities like New York, justifies this belief.

Diet

Here’s the best part of the Atkins Diet, and one of the reasons why it is so popular – followers can eat reasonable quantities of meat, cheese, eggs, vegetables, nuts and fish. So you can keep eating those burgers (minus the bun!).

Now the tough bit – foods that are restricted include potatoes, fruit, rice, pasta, bread, caffeine, alcohol. So you may need to put your social life on hold for a while.

You have to be careful of certain foods when you’re on Atkins. Highly processed foods like deli meats often contain hidden sugars that will increase your carb intake without you even realizing.

Phases

The Atkins Diet follows 4 stages:

1. Induction
The first and most challenging phase, but when followers often report the greatest weight loss. Induction involves a carb intake of less than 20 net grams per day, of which leafy greens and non-starchy vegetables should account for 12-15. This part of the diet should last 14 days but can be extended if you have feel ok and want to lose weight faster.

2. Ongoing Weight Loss
An increase in carb intake of about 5 grams per day.

3. Pre-maintenance
A consolidation phase, where carb intake is increased to the new long-term level.

4. Lifetime maintenance
Long-term maintenance of the lower weight at this new lower carb intake. Here’s the rub – you’ve got to stick with it! Changing back to your old eating habits can result in a very fast weight gain.

Atkins: Pros

• Once you master the carbohydrate content of different foods, Atkins is straightforward and uncomplicated compared with other diet plans.
• With such a diverse selection of fish, meat and cheese, this diet is so satisfying that it doesn’t feel like a diet.
• Eating protein controls hunger and cravings, meaning that you need to snack less often.
• This diet is so popular that many restaurants now have an “Atkins” page on the menu. There is also no need to worry about hidden oils and fats in foods on the menu, as you would for other diet plans.
• There are many Atkins products available, such as tasty shakes, chocolate and bars, to satisfy your sweet tooth in moments of weakness. They are also great to take on the run so you are not tempted to cheat.
• This diet has proven effective in controlling insulin levels in people with type 2 diabetes.

Atkins: Cons

• A lower carb intake can lead to reduced energy levels.
• Deviation from the diet, i.e. eating carbs again, can put the weight back on very quickly.
• By not eating enough fruits and veggies, your body could be missing out on essential vitamins and minerals.
• This diet can be high in saturated fat, which can lead to heart disease in the long term.
• The Atkins diet lacks adequate fiber, sometimes causing constipation and bowel problems. Taking a tablespoon of Psyllium husks every day can help.
• Drinking alcohol can be a difficult habit to break, especially in social situations!

Atkins: Recipe

Easy Goat Cheese Salad
Rocket lettuce
Tomato, sliced in half
Goat cheese
Pesto

Cut tomato in half and place on a bed of rocket. Drizzle some pesto sauce on it, then add a slice of goat cheese. Put in the oven for a few minutes until cheese softens.