Atkins Diet & Carbohydrates

The Atkins Diet is one of the most well-recognized, low-carb diets, having been largely responsible for introducing the world to the benefits of low-carb eating. However, there are still a number of misconceptions about the Atkins Diet and carbs that must be addressed to provide a full understanding of the plan.

Low-Carb Theory

• Carb intake is one of the biggest contributors to production of insulin, along with a corresponding rise in blood sugar. Because insulin spikes in the absence of exercise are associated with the gain of excess fat tissue, limiting consumption of insulin's catalyst (carbohydrates) will stabilize blood sugar and insulin levels, prompting fat loss. Over time, the body will eventually switch to a ketogenic (fat burning) state, further accelerating your weight loss efforts.

Induction Phase

• Most people mistakenly associate the induction phase of the diet with the diet itself, and nothing could be further from the truth. Although Atkins does limit carbs to 20 grams daily for the first two weeks, this ultra-low limit is only kept until the body makes the transition into fat-burning mode. Afterwards, carb limits are increased to far more acceptable amounts.

Normal Carb Limits

• The carb limit following the induction phase of the diet is doubled to 40 grams. While this is still low in comparison with a "normal" diet, it will still allow you to eat plenty of fruits and vegetables, keeping your body healthy even as it burns fat at an increased rate. This is the "carb benchmark" by which the diet should be judged, but carbs will continue to be increased as your weight loss continues.

Phases 3 and 4

• As you come within 5 pounds of your target weight, your carb limit will again be increased. The limit here is individualized, with the goal being to eat enough carbs so that you are only losing a pound or so per week. This "slow and steady" approach as you reach the finish line will not only make the diet seem even less restrictive, but it will help to ensure that the weight stays off. After you reach your target weight, your carb limit will increase once again--here, you are to eat as many carbs as you possibly can without gaining or losing weight. Through trial and error your will find your carb set-point---the point at which you should stay for the remainder of your time on Atkins.

Considerations

• It is not uncommon for someone to be eating more than 100 grams of carbs a day by the time they reach phases 3 and 4. Thus, contrary to popular misconception, Atkins is not an "anti-carb" or a "perpetual low-carb" diet at all. Carbs are kept low only until you manage to lose the troublesome weight, then are adjusted accordingly. Atkins is less about carb deprivation and more about finding a healthy balance between food and health that can sustain you for a lifetime.