The Atkins Approach to Dieting

Dr. Robert Atkins is one of the modern day low carbohydrate pioneers. His Diet Revolution remains one of the most popular and successful diet plans of all time.

The Atkins plan severely restricts carbohydrates resulting in ketosis. Ketosis occurs when you go from a high carbohydrate diet to a low carbohydrate diet. This condition occurs when ketone molecules circulate in the blood in a higher amount than on the previous high carbohydrate diet. Ketosis is a physiologic state that allows the body to burn off fat as fuel.

The Atkins plan consists of four distinct phases. Phase one is known as Induction, this phase is designed to jump start your fat burning ability and eliminate cravings. Induction takes 14 days, at the end of this two week period you should see significant results.

Induction eliminates all simple sugars and carbohydrates. By eating meats and leafy greens you are able to eliminate your cravings for sugar foods and begin burning fat.

During this phase you will eat no more than 20 grams of carbohydrates per day. These carbs should come from non-starchy vegetables and salad. Your body should begin burning fat and all cravings should be eliminated in about 48 hours.

Acceptable food to consume during this phase include all fish such as tuna, salmon, trout, flounder, and sardines, poultry including, chicken, turkey, cornish hen and goose. Shellfish including clams, squid, shrimp and crabmeat, be careful with oysters and mussels as their carb count is higher. Meats including beef, lamb, pork, veal, and venison can be eaten without limit. Be careful with bacon and ham as they may be cured with sugar.

Upon completion of induction you will begin Phase Two, ongoing weight loss, also known as OWL. During this phase weight loss will continue at a steady pace. Nutrient rich carbs are slowly added back during this phase. This phase prepares you for permanent long term weight management. During this phase you will being adding 5 grams of carbohydrates at a time back into your diet until our weight loss slows. You should remain in this phase until you are about ten pounds from your goal weight.

Phase Three is Pre-Maintenance; this is an important step as it is practice at utilizing the Atkins Plan for life. It gives you the tools you need to manage what foods work for you to continue steady weight loss. As you add back foods you can determine what works for you and what doesn’t. No two people are alike in their reaction to foods; this is the phase where you can experiment to see what works.

The fourth and final phase of the Atkins plan is Maintenance. This phase gives you the power to add back even more foods on a gradual basis based on your personal equilibrium. If you do it properly you should always stay within five pounds of your ideal weight.

By taking the Atkins approach to low carb dieting in the phased approach that it is designed for it is not only possible, but likely you can achieve and maintain the weight loss goals that may have eluded you with low fat and other types of diets.

As with any diet or exercise plan, you should consult your physician prior to beginning.