Created by massively influential Dr. Robert Atkins, the low-carb craze started over three decades ago. Although the low-carb approach has been hit relatively hard in the media over the last couple of years, there are still numerous advocates who swear by the eating approach founded by Dr. Atkins.
Dr. Atkins' Diet Revolution unveiled a diet that would change the way people looked at dieting forever after it was released in 1972. The diet consists of a four-phase approach -- Induction, Ongoing Weight Loss, Pre-Maintenance, Maintenance -- which asks for a large decrease in carbohydrates and an increase in foods that are high in protein.
The carbohydrates are broken into two categories: favorable and non-favorable. The amount of carbs consumed is cut drastically after someone starts this diet. Gradually, though, favorable carbs are added back into the diet as progress is made through every stage.
After excess carbs are eliminated, the body is sent into a fat-burning metabolic state known as ketosis. As opposed to other weight-loss plans that draw largely on deprivation and calorie-cutting, this method allows dieters to consume bacon, butter, steak, eggs, cream and other flavor-rich foods. White bread, pasta, cakes, chips, rice, cakes, and cookies are foods that people on the diet must stay away from.
Dr. Atkins' books and website provide a list of "acceptable" foods. These foods include of salmon, chicken, oysters, bacon, pork, tuna, trout, chicken, turkey, duck, goose, shrimp, crabmeat, beef, pork, lamb, ham and eggs. The eggs can be made scrambled, poached, fried, deviled or in omelets. Other foods that are alright are mushrooms, celery, chives, spinach, cheddar cheese, cream cheese, mozzarella, Swiss cheese, alfalfa sprouts, endive, lettuce, cucumber, asparagus, scallions, broccoli, and a bunch of other foods which are not high in carbohydrates.
Several drinks are allowed including club soda, decaf or regular coffee or tea, clear bullion, heavy cream, herb tea, diet soda, seltzer, and lemon or lime juice. It is very crucial to stay within the specified number of carbs during this phase.During the period of Induction, 20 grams of net carbs are to be eaten, a majority of which come non-starchy veggies and salads. While this period is typically two weeks, some add on to the amount of the time they spend in the first stage to lose weight faster. In the next phase of Ongoing Weight Loss, the amount of carbs is increased to 25 grams of net carbs.
This amount is increased in increments of 5 grams until finally weight loss tapers off. After an individual on the diet is 5 to 10 pounds from their weight-loss goal, they begin the Pre-Maintenance stage, where net carb intake is bumped another 10 grams per week. One can figure out their ACE (Atkins Carbohydrate Equilibrium based on whether they maintain or increase their weight. ACE is the amount of carbs an individual should eat to stay at their goal weight in the period of lifetime maintenance.
By adding on to protein intake and getting rid of processed foods that break down into sugar, this diet enables men and women to have healthy insulin levels, and prevents energy spikes and lulls during the day. Dieters have also said that they are more full for greater periods of time and experience an energy boost.
It has also been proven that people on Atkins reduce their cholesterol and triglyceride levels while losing weight at the same time. Many are perhaps ironically turning to a low glycemic lifestyle. This is a theory that Atkins had endorsed years and years ago.
Atkins is a low-glycemic approach. Common carbohydrates are divided into three groups depending on the way they affect blood sugar. This chart is known as the Atkins Glycemic Ranking. The goal is to consume as many foods in the lower group, a moderate number of food in the middle group and very few foods that are in the highest group. In doing so, people on the diet are essentially following a low-glycemic routine.
The Atkins Advantage: Less Sugar. More Protein. Weigh your options carefully when choosing what's right for you. See the Difference!