The Atkins Diet has been around for more than fifty years, and is definitely one of the most popular diets in the world. The Atkins diet plan was based on the research of Robert Atkins and popularised in his book Dr Atkins' Diet Revolution in the 1970s. However, the most recent version of the Atkins diet, called the New Atkins (which differs very little from the original) is the version that most dieters follow today. Is this the plan for you? Read on to find out what the Atkins Diet entails…
What is the Atkins Diet Plan?
In very basic terms the Atkins Diet is a low carb diet, meaning that you must drastically cut down the amount of carbohydrates (pasta, bread, potatoes etc.) that you eat. On the other hand, you will be able to eat lots of different foods, and you won't need to count calories. You will only be able to have a limited amount of carbohydrates though, and you will need to count the grams of carbs that you eat every day. There are four different stages of the Atkins Diet, which we'll talk about in a moment.
How Does the Atkins Diet Work?
The science behind this diet is a little more complicated. Usually when you eat your body converts glucose from your food into energy. However, it is possible to make your body instead change body fat into energy, which will mean that you lose weight. This is done through something called ketosis. When your blood sugar is low then your body can change fat into energy. This is why the Atkins Diet is sometimes known as a ketogenic diet. Because carbohydrates tend to make blood sugar go up, your lowered carb intake should mean lower blood sugar and therefore your body can undergo ketosis (‘eating up’ of your body fat).
The Pros and Cons of the Atkins Diet
Just like every other diet, the Atkins Diet has its good and bad points. On the pro side, the Atkins Diet is said to be very effective, and has been around for a long time – so many people know it, and there is a lot of information about it. Also, you don't need to count calories for everything that you eat, and since you can eat plenty of fibre and protein you shouldn't be hungry whilst you're dieting. Some studies have shown that the Atkins diet plan can also lower the risk of heart disease and lower cholesterol too, seeing as how you have less body fat. Losing weight is most people's goal when dieting, but don't forget the other positive side effects. For example, lower body fat improves our overall health, gives us more energy (after you get used to the new diet), and can even get you lower insurance premiums (seeing as how the health risks of being overweight tend to make insurance companies charge clients more).
On the negative side, Western diets tend to be packed with carbohydrates, which means you'll likely be unable to eat many of your favourite foods. You may also find that you get tired more easily and lose energy when you start the Atkins Diet, though this usually fades after a few weeks. The Atkins Diet allows you to eat a wide range of foods (other than carbohydrates), including things like lobster, so depending on your menu choices it may be expensive.
The Four Stages of the Atkins Diet
At first glance, the Atkins Diet can look quite complicated, but it's actually a lot simpler than many other diets. There are four key stages to the Atkins diet plan.
Induction
Induction is the first phase, and it's recommended that you follow this stage for two weeks before moving on. During this phase you may eat only 20 grams of carbohydrates per day. You must drink eight glasses of water per day. 12 to 15 grams of your carbohydrates must come from vegetables or salad (the Atkins Diet food list (see here) includes 54 vegetables that you are allowed to eat, including, for example celery, lettuce, mushrooms and peppers. For each meal you may eat between 115 to 170 grams of any meat, shellfish, poultry or fish, as well as 115 grams of hard or semi-soft cheese. You are not allowed to drink alcohol.
Ongoing Weight Loss
The second stage of the Atkins Diet is ongoing weight loss, and this lasts for around ten weeks, or until you're within 4.5 kilos of your target weight. During this stage you eat the same basic diet as in the induction phase, but you may add 5 grams of carbohydrates to your limit each week. You may also add different foods, though you must do so in a particular order, as follows:
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Week 1: small servings of nuts and seeds;
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Week 2: foundation vegetables (these are the 54 vegetables found in the list above, and you may now eat more than the recommended 12 to 15 grams found in the induction phase);
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Week 3: larger servings of nuts and seeds;
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Week 4: berries;
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Week 5: whole milk and yoghurt;
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Week 6: legumes (peas, lentils, beans);
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Week 7: tomato juice;
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Week 8: other fruits;
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Week 9: starchy vegetables (such as corn or potatoes);
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Week 10: whole grains.
It's important to remember that wherever appropriate when adding these foods you must count them in your daily carbohydrate limit. You may drink alcohol, but must also include this in your carbohydrate count.
Pre Maintenance
During the pre maintenance stage you may increase your carbohydrate intake by 10 grams per week. You can continue doing this until you are no longer losing weight. The amount of time this will take varies from person to person. But once you are no longer losing weight, you're ready to move on to the final phase.
Lifetime Maintenance
Finally, once you have stopped losing weight you may eat what you like, but it is advised that you keep the same carbohydrate limit as you had during your final week in the pre maintenance phase. The Atkins Diet also encourages you to choose fresh foods over processed foods, as this is a healthier choice.
What Are Carbohydrates?
If you're thinking about doing the Atkins Diet, then it's important that you know what carbohydrates are, since this is the 
main class of food that will be restricted for you. You must avoid eating common foods such as bread, pasta, pastries and potatoes. You will also need to avoid sodas, fruit juices and sweets. Finally, you need to avoid eating grains. Many foods contain carbohydrates, but you can find a list of low carb foods here.
Atkins Diet Food List and Atkins Diet Recipes
One of the reasons that the Atkins Diet is so popular is that the diet itself isn't particularly strict about what or when you eat as long as you're following the rules. That means that there's no day by day menu plan to follow. If you’ve done the diet and have any tips or just want to share, feel free to comment below.
The Atkins Diet is popular because despite looking a little complicated at the beginning, it's actually very easy to follow, even if you often eat in restaurants, for example, or if you need to share your meals with a family. Low carb diets have also been proven to be very effective and healthy too! If you're looking to lose weight and to get healthy, then the Atkins Diet could be the choice for you.
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Main subject: Atkins Diet
