Atkins protein diet principles

Atkins protein diet principles

The basic premise of the Atkins protein Diet is that calories don't matter - a revolutionary and refreshing concept for anyone who has tried unsuccessfully to lose weight by tediously counting the calories in every bite of food. While severely restricting consume carbohydrate-rich foods, the Atkins Diet encourages unlimited consumption of foods containing protein and fat.

Dr. Atkins' recommendations are based on his belief that diets high in sugar and refined carbohydrates increase produce insulin, a hormone covered by the pancreas. Insulin simplifies the storage of calories as fat. When less carbohydrates are consumed, less insulin is covered, resulting in less fat storage. In addition, the lack of available dietary carbohydrate (the body's preferred source of fuel) forces the body to burn stored fat as energy, a condition Dr. Atkins refers to as Benign Dietary Ketosis (BDK).

Even a small amount of carbohydrate in the diet will prevent Benign Dietary Ketosis, preventing weight loss in individuals on the Atkins Diet. As a result, Atkins dieters are encouraged to test their urine for the presence of ketones (fat-like compounds produced during ketosis) using Lipolysis Testing Strips. If the dieter is in a state of ketosis, he/she will excrete ketones in his/her urine, and the Lipolysis Testing Strip will turn purple. If the Lipolysis Testing Strip does not turn purple, the dieter must restrict his/her carbohydrate intake further to induce BDK.

The Atkins protein Diet is divided into four phases: Induction, Ongoing Weight Loss, Premaintenance, and Maintenance.

During the Induction phase (the first 14 days of the diet), carbohydrate intake is limited to no more than 20 grams per day. No fruit, bread, grains, starchy vegetables, or dairy products (except cheese, cream and butter) are allowed during this phase.

During the Constant Weight Loss phase, dieters experiment with various levels of carbohydrate consumption until they determine the most liberal carbohydrate intake that allows them to continue to lose weight. Dieters are encouraged to maintain this level of carbohydrate intake until their weight loss goals are met.

During the Premaintenance and Maintenance phases, dieters control the carbohydrate consumption that allows them to maintain their weight. To prevent regaining weight, dieters must stick to this level of carbohydrate consumption, perhaps for the rest of their lives.

According to Dr. Atkins, most people must limit their carbohydrate intake to no more than 60 grams per day to keep lost weight off. (Note: The dietary recommendations issued by various organizations, including the United States Department of Agriculture, the National Institutes of Health, and the American Heart Association, encourage a daily carbohydrate intake of around 300 grams.)

In addition to the dietary restrictions discussed above, Dr. Atkins recommends regular exercise and nutritional supplementation as part of his weight loss program.

Atkins protein diet principles