OVER VIEW OF ATKINS DIET

Also known as Atkins Nutritional Approach is designed by Dr. Robert Atkins in 1972. Atkins diet is basically a low carbohydrate diet plan .It was very popular during 2003-2004 all over world.

There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.

1) Induction
2) Ongoing weight loss
3) Pre-maintenance
4) Lifetime maintenance

1) INDUCTION PHASE lasts minimum for 2 weeks. Carbohydrate intake per day is restricted to 20gms (excluding fiber & sugar alcohol). It is strictest part of the plan & there is only restriction on carbohydrate intake while proteins & fats are taken in liberal amounts & there is no calorie counting .The goal of this phase is to induce ketosis/lipolysis in the body. KETOSIS is a process by which the body breaks down fat instead of glucose for energy, resulting in weight loss. Drink at least eight 8 glasses of water per day to hydrate your body. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. Also multivitamin supplements should be taken... Significant weight loss is seen during Induction phase.
The Induction phase allowed foods are unlimited amounts of meats, fats, cheeses, non-starchy vegetables, and limited amounts of nuts and low-carb fruits such as strawberries and blueberries. Foods to be avoided are

* Breads

* Cereals

* Grains

* Sugars

* Candy

* Pasta, Rice,
or anything made from flour

* Non-diet soda

* Juice

* Fruit

* Potato

* Chips

* Alcohol

* Beer

2) ON GOING WEIGHT LOSS (OWL): In this phase Carbohydrate intake is increased by 5 grams per week till you stop losing weight. Then subtract 5 grams of carbohydrate from your daily intake so that you continue sustained, moderate weight loss. During this phase include more of Induction phase vegetables.

The aim of OWL is to find out the CRITICAL CARBOHYDRATE LEVEL FOR LOSING WEIGHT (CCLL). When you are within 5-10 pounds (2- 4.5 kgs) of goal than move to the third phase of Atkins diet which is Pre maintenance.

3) PRE MAINTENANCE:In pre maintenance you need to increase your carbohydrate intake by 10 gms per week till you stop losing weight or start gaining weight. Once you stop losing weight or start gaining weight reduce the carbohydrate intake by 10 gms per week & continue till you reach the goal. The aim of Pre maintenance phase is to know Critical Carbohydrate Levels FOR MAINTENANCE (CCLM). During this phase the person has to do lot of experiments by adding new food groups & checking its effect on weight loss. The dieter finds out which food items increases weight & which help in maintaining weight.

4) LIFE TIME MAINTENANCE : This is where you make a commitment to being at your goal weight from now on. It's where you celebrate the sensible eating plan you've mastered - and enjoy sustained energy, improved health, amazing confidence and best of all, the way you look in the mirror.