The Atkins Diet

Probably the most popular of all high protein diets, Atkins is a low carbohydrates diet created by Robert Atkins during the 70’s. Dr Atkins Diet is probably the father of all high protein diets. Atkins believed that the main cause of obesity is eating refined carbohydrates, particularly sugar, flour, and high-fructose corn syrup. When you digest carbohydrates, they get convert to glucose (sugar)that is transported throughout your body through the bloodstream. Carbs is the primary fuel source of the human body and unlike fats, the body can only store so much sugar so when carbs get converted to sugar, the body burns and uses it for energy first that fats. And if we get too much sugar in our system, it gets prioritized and the fats get pushed in a corner and gets forgotten eventually. So the concept is easy, meat and other food that gives fat are okay as long as you can burn them.

Dr. Atkin’s diet has four phases. Induction, the beginning and hardest part of the diet where you cut your carb intake and jump start your weight loss; On-Going Weight Loss, where the target is to increase carbohydrates intake but still keep losing weight; Pre-Maintenance is basically still adding up carbohydrates as a way of testing your carb tolerance and gaining control of your appetite; and Lifetime Maintenance where you now have not only complete control but an understanding of how everything works leading to an easier weight maintenance.

Here are a few tips on how to start the Atkins diet:

1. Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or starve yourself.
2. Eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins.
3. Eat no more than 20 grams a day of Net Carbs. Through this you can eat approximately eat six loosely packed cups of salad and two cups of cooked vegetables per day.
4. You can have sugar-free gelatin desserts to satisfy your sweet tooth.
5. When dining out, be alert as to what is in your food. Gravy is usually made with flour or cornstarch. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Deep-fried or breaded food are both no-nos.
6. Drink at least eight 8-ounce portions of beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea every day. This will prevent dehydration and electrolyte imbalances.
7. Make sure you know how to tell hunger from habit apart and adjust the quantity you eat to suit your appetite as it decreases. When hungry, you can eat until you feel satisfied but not too full. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, don’t skip this meal, instead eat a small low-carb snack.



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