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Atkins Diet
Dr. Robert Atkins first wrote about the Atkins diet in the 1970s, in his book The New Diet Revolution. Over recent years, the Atkins diet plan has become one of the most popular diet plans – with Time Magazine naming it “The most popular diet program”.
Food manufacturers quickly formulated low-carb food products, but during 2004 the diet rapidly fell out of favor. However it will always remain a very useful diet for many people.
In response to the negative press some aspects of the Atkins program received, the people at Atkins have revamped their program for 2010 so that it lines up with a healthier way of eating called “The New Atkins for a New You.” See how it has changed below.
Original Atkins Diet
Atkins has four phases – all with a carefully controlled level of carbohydrate intake.
Phase 1
The restrictive induction phases lasts for a minimum of two weeks and calls for a maximum of 20 grams of carbohydrate intake (no starchy vegetables, fruits, grains, bread).
Weight loss on the Atkins diet is based on the process of Ketosis:
“First, the main source of energy for our bodies is carbohydrates. When we have fewer carbs in our body, it must look elsewhere for another source of energy. Next in line is stored body fat. So reducing carbs forces the body to burn fat. This process is called Ketosis. Secondly, carbs stimulate the creation of insulin. Insulin is what converts excess carbs to fat. So when you have less carbs you have less insulin and therefore create less new fat.”
Phase 2
The Ongoing Weight Loss phase involves adding more fibrous vegetables (carbohydrates) until the “Critical Carbohydrate Level for Losing” is reached. The small increases in carbohydrates are carefully managed on a week-by-week basis.
Phase 3 and 4
These phases are maintenance phases – where carbohydrate intake can be increased – but only until the point that weight is maintained (Critical Carbohydrate Level for Maintenance). Any food that may lead to weight gain should be avoided.
Atkins recommends choosing unrefined or unprocessed carbohydrates.
The New Atkins
The New Atkins For a New You is designed to reflect a greater emphasis on healthy, nutritionally dense foods along with portion control. Atkins has recently strengthened their online diet program and is in the process of making their services international.
The New Atkins for a New You differs from the original in the following ways:
- More of an emphasis on wholesome foods.
- Stresses the importance of healthy fats.
- More focused on nutrition from fresh vegetables, lean protein, fruits, and whole grains.
- More flexible to appeal to people with busy lifestyles.
- More emphasis on portion and Calorie control.
- Special attention given to those who are diabetic as well as vegetarians.
- More emphasis on being active and exercise.
Pros
- Many have experienced success following the Atkins Plan.
- Quick results can be experienced.
- Many restaurants have adopted low-carb options on their menus.
- The New Atkins has been adapted to a broader range of dieters with special dietary considerations.
- Many Atkins approved snacks are available in the grocery store.
See our more extensive review of The New Atkins Diet Plan here.
Cons
- One of the most controversial issues with Atkins is that it is high-fat diet. Most government health agencies recommend no more than 30% fat in our diet – yet with Atkins you can easily consume more fat than this. However, the new Atkins has lined up with this percentage and recommends healthy fats.
- One must question how healthy the process of Ketosis is. In the short term it may have the desired effect – but in the long term? Some suggest that certain organs may be overworked to sustain the process of Ketosis.
- Promotion of their own line of processed meals and snacks.
Conclusion
Atkins has been very successful for many people and has resulted in not only significant weight loss – but also health improvement. Many people do find the diet demanding at first and need to make significant behavior modification to get the best out of Atkins. If you are thinking of beginning this diet, we strongly encourage you to research and read as much as possible before beginning the diet and consult with your health professional.
See Also:
Check here for healthy meat recipes.
Mallory…. I am a long time ORIGINAL Atkins follower and I do not recommend using the Atkins processed foods that are sold in the store. If you are having problems with sweets cravings, know that they will taper off the longer you are on the diet. Have the strawberries, blueberries, raspberries, huckleberries, etc… with some real whipped cream or splenda sprinkled over them. The berries got me through my sweet cravings. I also have a few grapes with my breakfast eggs/meat. I lost and have maintained a loss of over 80 lbs. I am a full supporter of REAL FOOD Atkins original rules. However, I was a little more liberal with the spices. What you should know is that if you focus on a few small changes at a time, you will realize that you don’t miss the old processed stuff and you will start to enjoy the full flavors of real food again! Best wishes to you on your continued success!~
I lost more than 30 kg on a ketogenic diet and I strongly recomend them. I could get strict to it, wich I couldn’t with another diets, in special low caloric intake ones.
Hypocaloric diets may be fine if you wanna lose 8 pounds to look ripped on the beach, but if you really have a weight problem like many of us, you gotta get serious. As Nancy said, it’s not a diet, it more like a lifestyle. One comes to understand a lot about the way the body works and changes he’s entire relationship with food, excercise and many stuff.
I’ve been on induction phase (the first level, with almost non carb intake at all) for about 3 months the last time, and all the changes my body experienced in ketosis for that lapse were for good, including lower cholesterol and FFAs levels, other than just losing weight.
If it’s truth that you see early results, they early start fading too, and you start losing weight slower, as in any other diet program. If you are expecting miracles, you won’t get them, with this or any other diet, just because they don’t exist. It took me 2 years or more to get from a BMI of 37 to 27 where I currently am, and there still a lot of stuff to do, even when there’s a lot done. If you are losing a lot of weight really fast and you can mantain that in time, you are just doing something wrong, and sure you are doing some damage to your body. But if you are really determined to do some serious thing for your self and get in shape once and for all, Atkins is a great option for you.
I’m sorry I extended myself so much, I’m a pretty big fan of keto diets. Also, I apologise for my grammar, I’m not native speaker. If you are in need of advice of any sort on this diet, I’ll be glad to answer.
I just started the New Adkins diet. I haven’t really done structured dietingin the past. I have always been heavy and excercised and calorie cut on my own. Due to an injury, I began putting on weight and my doctor sigfested trying this diet. After reading the book and reviews, I was excited about getting started. I am in the first phase and the book makes it seem so easy but it isnt. I am sticking to the diet to the letter. I don’t feel hungry, but do feel very deprived. I don’t miss junk food or starches, but I LOVE fruit and I am having a terrible time shaking some pretty heavy cravings for it. I have tried the Atkins bars, but they aren’t helping to eliminate these cravings. I am also finding the seasonings a bit restrictive. I am losing weight which is encouraging since I have a lofty weightloss goal. However, I would like to have more children soon and I am afraid of gaining the weight back during a pregnancy since the book doesn’t shed much light on what to do in that situation. So, I believe that it will work for weightloss, but
I wonder how realistic it is for the long term. It really is geared for diabetics. And I sure that sooner or later I am going to want something sweet like a dessert here or there and Adkins only calls for artificial sweeteners whixh I allergic to. If you are able to stick with it for the rest of your life then it is probably great. But I feel that non diabetics looking to lose a little weight might be just as successful eating correct portions and cutting back carb portions on the long term. I have not cheated because I am terrified that if I do, the weight will pack on as fast as it is coming off.
I went on the Atkins diet last year and i lost 12 pounds in two weeks. I reccommend excersiing while on Atkins for best results. This program really works, but the hardest part is sticking to it!
What people need to realize before judging people for doing diets like this is not everyone can just watch what they eat and work out. I have pcos which is a condition that makes losing weight nearly impossible. Atkins is the ONLY thing that works for me. Plus, if youre overweight most doctors will tell you that working out alone wont do much..DIET is much more important.
Jon Arland says that diets are stupid and then essentially recommends that people cut the carbs out of their diet — which is a diet. Jon is recommending following Atkins without knowing it. Whatever way you eat is a diet, silly boy.
Diets are for losers they don’t help It just limits everything. If your fat, do exercise, and dont drink coke, dr pepper, etc.. or eat doritos chips, fries, hamburgers or mcdonalds. Its simple
@ Cindy
The thing about meat on this diet is that it helps to provide alot of energy for your body in the absence of carbs. You can eat almost any meat, turkey, chicken, fish, pork, lamb, beef and fish and some sausages are low carb (but not all) You can prepare and cook them in a multitude of ways adding herbs and spices gives it a different twist every meal. Protein is filling.
I used to be hungry all the time until I went on this diet but now i’m barely ever hungry AND i’ve stopped snacking all the time.
I have read people saying as a negative “my friend tried this diet and as soon as they started eating normal again ALL the weight came flooding back” It makes me laugh….think about it…when cutting carbs they lost alot of weight, as soon as they upped the carbs again all the weight came back with a vebgeance…so tell me, which is the bad guy? Ha ha!
I’m new to this atkins idea!
I should have mentioned that even though I buy deli meat it’s still not something I buy all the time. Right now I’m trying to get off the junk food and eating late at night. I have never weighed this much and I don’t even want people to see me. Thanks again
I would really like to try this diet but I’m not much on meats other than store bought ham, chicken, & turkey and I get these sliced from the deli. Is eating meat a main item you should really eat on Atkins? Thank you, Cindy
And after reading some other posts, I want to add…Atkins is not a “DIET”. It is a way of eating for life…so if you “go off” and return to eating the way you did before, you will regain weight, just as going off any weight loss plan. I have lost 75# and kept it off for over 5 years now, and I am healthier than I have been in years, and my cholesterol numbers have all gone to a normal range from being way off the wall…as well as my blood sugar. I think following for 5 years proves it is sustainable and possible to eat this way for life. Atkins at the maintenance level is totally different than the 2 week Induction of restrictions. Too bad the media still makes it out to sound like the bacon, beef, butter, no veggie/fruit diet!
Many serious Atkins Lifers do not subscribe to the idea of eating the Atkins own line of processed meals and snacks…the NEW Atkins co pushes these to make money, but it goes against the whole idea of the Atkins Way of Eating that promotes eating clean, natural, unprocessed food.
Atkins is the only plan that I lost weight on and felt healthy with at the same time. Cutting out all starchy carbs improved my skin, hair, PMS and more. I didn’t have a migraine in 6 months (previously one every 2 weeks) and my eczema cleared up in 2 weeks. It’s a delight for people who enjoy meat, fish, vegetables, nuts/seeds and cheese.
I forgot to add that my cholesterol level was lower after doing this diet. I did high and low cal days one on a low call diet ( no more than 3 days and another 2 days on atkins and repeating the process. Sometimes I have so much energy that I can’t sleep at night. And to those who claim, it can damage your kidneys… you would have to have some sort of kidney disease beforehand or eat copious amounts of protein to do that to your body. You always feel full on atkins and never deprived. I can go to a restaurant and eat cesar salad without the croutons.
I love this diet. Actually I don’t call it a diet.. more like a lifestyle. I was on a medically supervised plan and lost 50 lbs in 4 months but gained it all back within a year.
I still liked the idea of doing the medically supervised diet at home ( you give yourself vitamin injections while on a low cal diet) but I didn’t do it for more than 3 days because it will screw up your metabolism. So the bernstein diet was a ketogenic diet ( burning your fat for fuel) atkins is as well. After 3 days of low cal dieting, I did atkins to make sure that I was doing high cal and low cal days which kept my metablolism high and not screwing with it like if I were to stay on a 500 cal diet for months and months at a time.
I also like atkins because you can incorporate into your lifestyle whether you are out at a resturant or on vacation. And you never feel deprived!
I have lost 45 lbs lbs doing what I described above and have maintained it and feel healthier than ever!
This shouldn’t be used as a temporary diet; clearly if you go off of it and add all the junk you normally eat back into your diet, you will gain the weight back. This is a lifestyle and it’s a pretty easy one to go with. All in all, don’t do this diet to lose weight just to go off of it in a few months after you’ve had success