What is the Atkins Diet?

Create by cardiologist Dr. Robert Atkins, the Atkins diet is the original low-carbohydrate. While most of the medical establishment was recommending a diet low in fats, Atkins took an opposite approach and recommended that his patients eat mostly fats and proteins and leave out the carbohydrates.

Originally dismissed by experts as unhealthy and ineffective, over time the Atkins diet has been shown to be safe and effective at reducing weight.

How does it work?

Atkins allows dieters to eat all that they want, so long as carbohydrates are restricted. (Note that to lose weight, dieters must still burn more calories each day than they consume.)

This carbohydrate restriction puts the body into a state known as ketosis, where fats rather than sugars become the primary source. What little glucose is used comes from the breakdown of protein in the body.

The limited carbohydrates also work to keep blood sugar levels even, helping dieters avoid the insulin spikes and falls which can trigger hunger cravings.

The program is broken down into four phases:

  • Induction - less than 20 grams of carbohydrates per day
  • Ongoing Weight Loss - up to 60 grams of carbohydrates per day (35-40 recommended)
  • Pre-maintenance - occasional high-carbohydrate meals are allowed
  • Maintenance - up to 90 grams of carbohydrates per day (60 recommended)

What are the pros?

  • The diet has a lot of allowed foods, which can make it easy to follow.
  • The high amount of protein helps to mitigate between meal hunger
  • Weight loss starts fast due to the water lost as the body burns its carbohydrate stores

What are the cons?

  • It can be difficult for some people to live without the high-carbohydrate foods they have become accustomed to.
  • Though most studies have shown the diet to be safe and effective, a number of nutritionists and doctors still have concerns about the long term effect of carbohydrate restriction.
  • The diet can be high in saturated fats, which have been linked to heart disease.

Who is this diet good for?

People who like meat and lots of it. People who are able to commit to a low-carbohydrate way of eating for the rest of their lives.

Interested in learning more?

Dr. Atkins New Diet Revolution is required reading for the Atkins diet.