atkins diet
Atkins diet basics
The Atkins diet was formulated by Dr Robert Atkins (a medical doctor, specialising in cardiology and complementary medicine) ) in 1972, when he published Dr. Atkins' Diet Revolution. The mission of Dr Atkins was to put an end to the growing epidemics of obesity and Type 2 diabetes and thus he devised this diet, based on his research, as a way in which to do this.
The Atkins diet is probably the original low carbohydrate diet, which aims to increase weight loss by forcing the body to burn any excess fat due to the high protein, higher fat and low carbohydrate consumption.
The Atkins diet consists of 4 phases:
Phase 1: Induction
Phase 2: Ongoing Weight Loss
Phase 3: Pre-Maintenance
Phase 4: Maintenance
The details of the four phases are explained below:
“Phase 1: Induction”
- This phase lasts for 2 weeks
- This phase is the most difficult part of the diet
- Most carbohydrates are removed from the diet
- Eat 3 regular meals or 4-5 smaller meals every day
- Do not skip meals or go longer than 6 hours without food
- Only 20g of carbohydrates are allowed each day
- Protein foods need to be eaten at every meal and snack
- The body burns fat during this phase and ensues in weight loss
- The body goes into ketosis (burning fat for energy)
- Expect rapid weight loss in the first two weeks
- Up to 15lb (6.8kg) weight loss can be expected in the 2 weeks
- Diet recommends a multivitamin supplement without iron
- Regular exercise is recommended
- Drink 8 glasses of water every day
“Phase 2: Ongoing Weight Loss”
- This phase lasts for as long as weight loss is required
- Only 25-40g of carbohydrates are allowed each day
- Increase carbohydrate intake by 5g weekly until weight loss stops
- Protein is required at every meal and snack
- Weight loss continues at about 1kg (2.2lb) lost per week
- Losing more than the 1kg (2.2lb) per week is not recommended
- Regular exercise is recommended
- Drink 8 glasses of water every day
“Phase 3: Pre-Maintenance”
- This phase lasts for 2-3 months
- Only 35-40g of carbohydrates are allowed each day
- Up to a maximum of 60g of carbohydrates are allowed each day
- Weight loss happens more slowly in this phase
- This phase is to prepare for lifelong maintenance of the diet
- Regular exercise is recommended
- Drink 8 glasses of water every day
“Phase 4: Maintenance”
- This phase is for life
- Up to 90g of carbohydrates are allowed each day
- This phase ensures maintenance of current weight
- Regular exercise is recommended
- Subtract 5g of carbohydrates each day if gaining weight
- Drink 8 glasses of water every day
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Disclaimer: The advice on this site should be viewed as a general guideline only and it should not replace the advice of a medical professional. Always consult your medical or health care provider to get the advice and care for your particular and individual health, nutrition, diet and fitness circumstances.
