Atkins Diet

There is absolutely no way you can discuss carbohydrate restriction, without mentioning the mother of all carbohydrate restricted diets - Atkins. Atkins is the original "Banting Diet", which started it all.

Carbohydrate restricted diets are not new, as they have been around, since William Banting published his first 'Letter on Corpulence' in the 1800's, but no one brought this diet to the masses like Dr. Robert Coleman Atkins did with his 'Dr. Atkins Diet Revolution' book. A revolution it was and though it might still be called a fad diet, extreme diet or a recipe for heart disease, it continues to induce massive weight loss and improve metabolism through well regulated blood glucose control. No other diet profoundly affects blood glucose like a carbohydrate restricted one.

Atkins is now quite a large company, with many products under its name and just as many critics. Though its business model has changed and become questionable, through the years since Dr. Atkins death, it's core message continues to remain the same - carbohydrate restriction is primary.

This is a great diet to follow if:

• You are looking to address metabolic dysfunction and aren't impressed with all these new internet "hack" diets and confusing medical studies.
• You are looking for a simple, straight forward formula, to follow, without all of the macronutrient gram counting, ratios, calculators and "forbidden" food lists.
• You do not want to eliminate all carbohydrates, but rather restrict them instead.
• You just want more freedom with your diet, while still restricting carbohydrates, without the need for the food police and the public floggings.

If you can relate to any of the above descriptions, then this classic carbohydrate restriction method is the one for you. By the way, it is also extremely effective without all the podcasts, YouTube videos and paywalls.

OVERVIEW:

• This protocol's emphasis is on prioritizing protein and fat, but it should not be mistaken as "high protein" or "high fat". It is not high anything. It is simply low carbohydrate.
• This is a proper long term nutritional protocol, so any of its phases can be followed, safely, for the entire month or for life.
• The main focus of this diet is eating the right balance of macronutrients for optimal weight loss and metabolic health. This is achieved through the restriction of one macronutrient - carbohydrate. Once carbohydrate is restricted, the other macronutrients fall naturally into place.
• Dr. Atkins knew very well about the importance of primarily burning fat for fuel and that is the entire purpose of this diet. So yes, you will have periods of ketosis, especially during the first induction phase, when carbohydrates are at their lowest. Ketosis is determined, solely, by carbohydrate intake, not fat intake.

RULES:

• This diets sole focus is on carbohydrate, so there are no recommended grams or ratios for either protein or fat. 'The Atkins Rules For Success' only require that you consume enough protein, with every meal, to ward off hunger and keep you satisfied. Basically, protein is eaten to satiety.
• The fat that accompanies protein, should not be avoided. There is no need to trim fat off meat or avoid full fat dairy. A "healthy fat" such as olive oil, coconut oil or avocado oil is recommended to be included with your meals.
• The main goal is to remain at 100 grams or less of net carbohydrates a day. Net carbohydrates equals total carbohydrates minus fiber and sugar alcohols.
• There are no set hardline recommendations as to which foods your carbohydrate allowance should come from. It is simply recommended that you choose carbohydrates with the highest fiber content, while avoiding sugar, white flour and other refined carbohydrates.
• The Atkins diet has 4 phases, but depending on your goals, you can start at any of the first 3.
  Phase 1: Induction - 20 grams of net carbohydrates a day, from above ground vegetables only. No sugar, grains, starches or alcohol. Protein must be eaten at every meal and fat is not restricted. You should drink 8 glasses of water a day. You continue this phase for at least two weeks, depending on weight loss goals.
  Phase 2: Balancing - 25 grams of net carbohydrates a day. Even though you continue avoiding sugar, grains and starches, you can begin adding berries, nuts and seeds to your daily carbohydrate allowance. 12 - 15 grams of your net carbohydrates should continue to come from above ground vegetables only. You continue with this phase until you are about 10 lbs. from your goal weight.
  Phase 3: Pre-maintenance - You increase your carbohydrate in 5 -10 gram increments, a week, until you are consuming no more than 80 - 100 grams of carbohydrates a day. Sugar continues to be avoided, but whole grains and starchy vegetables are re-introduced and become part of your carbohydrate allowance. You must reduce carbohydrate intake if weight loss stops.
  Phase 4: Lifetime Maintenance - 100 grams of carbohydrates a day. This is the last phase you continue on, once you reach goal weight. There are no restricted foods, as long as you do not go over your daily carbohydrate allowance.
• This diet does not require the tracking of calories or portions.
• The diet is comprised of three meals a day, plus two snacks. You can omit the snacks, as they are not needed and do not provide any benefit.
• This protocol does not include a fasting regimen, except for the time between meals and overnight, but it doesn't need one, since it has been a complete success without it.

KEEP IN MIND:

• You are basically "eating to satiety" as there are no hardline recommendations for anything except carbohydrate intake. This can pose a problem, for many, as most people who are obese, do not have proper satiety signaling. Because of this, meal planning guides might be required. Luckily, Atkins has several free meal planning guides on their website.
• If you want long term success, I recommend you never re-introduce sugar and grains back into your diet. At Phase 3, up your carbohydrate allowance with whole, starchy vegetables instead. Sugar and grains are always processed. It is extremely difficult to achieve proper satiety signaling with processed foods. I believe this reintroduction has been the Achilles Heel of this diet and why so many fail after Phase 2.
• As with all carbohydrate restricted diets, keep electrolytes in mind and supplement accordingly. At least 5 grams of table salt, every day. A recommended electrolyte guide can be found here.
• If you are a type II diabetic, on medications, do not start this protocol without first discussing it with your healthcare professional, as combining this diet, alongside glucose lowering medications, can cause dangerously low blood glucose.

MORE INFORMATION:

For more information, sample recipes and meal planning guides, visit the Atkins website.