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Atkins Diets

The Atkins Diet is a low carbohydrate meal plan developed by cardiologist Dr. Robert Atkins. The diet claims limiting carbohydrates and utilizing lean protein and healthy fats as your primary energy source can help you lose weight. Atkins consists of four separate phases which help prepare you for healthy lifestyle changes. Before starting any diet plan, consult a physician.

  1. Induction Phase

    • The induction phase boosts your metabolism by cutting back carbohydrate consumption. The Mayo Clinic notes the induction phase limits carbohydrate intake to 20 g per day. Consume lean proteins like fish, eggs and poultry and healthy fats like olive oil and nuts. Include a protein and fat source with each meal. Eat vegetables like broccoli and green salads. Cut out starchy vegetables and refrain from consuming grains, fruits, pastas, breads, alcohol and baked goods high in sugar. The induction phase lasts two weeks.

    Ongoing Weight Loss

    • The second phase allows you to add nutritious, low glycemic carbohydrates like berries, a wider variety of vegetables, cheese and nuts as you learn your body's sensitivity to carbohydrates. Carbohydrate consumption should be between 40 and 60 g per day. Stay in this phase until you reach within 5 to 10 pounds of your goal weight.

    Pre-Maintenance

    • The pre-maintenance phase intentionally slows weight loss as you learn to make adjustments to your new diet. Bump up carbohydrate intake by 10 g each week until your weight loss stops. You can introduce starchy vegetables like beets, carrots, white potatoes, legumes like black beans and kidney beans, fruits such as peaches and plums along with grains like barley and brown rice.

    Lifetime Maintenance

    • The fourth phase begins when you reach your goal weight and continues as long as you remain on the diet. Atkins advises following its food pyramid, which stresses meat and vegetable consumption with moderate levels of fruit. Take in between 45 and 100 g of carbohydrates each day but, if you exercise at least one hour each day, you may eat more carbohydrates.

    Risks

    • The Atkins diet may pose unknown long-term health risks. People with severe kidney disease and pregnant or nursing women should not follow the diet.

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