The Atkins diet was popularized in a series of published books such as Dr. Atkins' Diet Revolution and Dr. Atkins' New Diet Revolution (revised publication).



The Atkins diet pointed out two main causes of obesity. The first was consumption of refined carbohydrates namely sugar, flour and high fructose syrups. The second was consumption of hydrogenated fats and saturated fats. According to Dr. Atkins claims that increased consumption of refined carbohydrates and dietary fat has actually contributed to the problem of obesity.

The Atkins diet involves restriction of utilization of carbohydrates and more usage of stored body fats. This process is called ketosis. Ketosis is the chief mechanism by which stored lipids are used for fuel and in the Atkins' process the body alternates between glucose metabolism and ketosis.

Dr. Atkins claims that a low low-carbohydrate diet produces a metabolic advantage where the body burns more calories and compared to normal diets. The diet inhibits appetite and food intake and enhances burning of calories. One effect of this is a tendency to decrease the onset of hunger, perhaps due to longer duration of digestion.

The Atkins Diet restricts "net carbs" i.e. carbohydrates that have an effect on blood sugar. Net carbohydrates can be calculated from food sources, by subtracting fiber and sugar alcohols from total carbohydrates.

The Atkins diet comprises of four phases: induction, ongoing weight loss, pre-maintenance, & lifetime maintenance.

Induction

This is the first phase in the Atkins diet and the most restrictive phase. It makes the body enter a state of kenosis quickly. The intake of carbohydrates is limited to 20 gms per day. 12-15 gms out of 20 gms of carbohydrates come from the consumption of greens and other vegetables such as asparagus, broccoli, green beans and spinach.

The foods allowed in the induction phase include a liberal amount of all fish, meats, fowl, shellfish & eggs, up to 4 ounces or 113 gms of semi-soft cheese, low carbohydrate vegetables, butter & vegetable oils. Consumption or 8 glasses of water is mandatory in this stage. A multivitamin with minerals is also recommended daily. Maximum weight loss occurs in this phase. 5 to 10 pounds per week weight loss is not uncommon.

Ongoing weight loss

This phase consists in increasing the carbohydrate intake but keeping its consumption within the levels of weight loss. The daily carbohydrate intake in increased daily by 5gms. One of the goals in this phase is to find the "Critical Carbohydrate Level for Losing" is known as the OWL phase. The OWL phase continues till the weight is within 10 pounds or 4.5 kg of the targeted weight.

During the first week, a person should add more of the induction acceptable vegetables to his/her daily products. The next week, one should follow the carbohydrate ladder that Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs. You may skip a rung if you don't intend to include that food group in your eating pattern.

The rungs are as follows:

- Induction acceptable vegetables

- Fresh dairy

- Nuts

- Berries

- Alcohol

- Legumes

- Other fruits

- Starchy vegetables

- Grains

Pre-maintenance

This phase also sees the carbohydrate intake increased by 5 net carbs a week according to the ladder groupings, and the main goal in this phase is to discover the "Critical Carbohydrate Level for Maintenance", i.e. the maximum number of carbohydrates you may intake per day without gaining any weight.

Lifetime maintenance

This last phase is intent on helping you to carry on the habits acquired in the previous phases, and avoid the common mindset of "end-of-diet" that can compel people to their previous habits, life style and previous obese state as well. Whole and unprocessed choices of food are stressed upon and you have the option of falling back to an earlier phase if you begin to gain weight at any point of time.