For 30 years, the Atkins Diet has been a staple of the diet culture and market, with a resurgence of popularity in the early 2000s. To accomplish a dieting regimen successfully, one needs to have all the information about what they can and cannot eat. A person also needs to consider nutritional values. This is pertinent to ensure that your diet method works and that you can sustain a healthy lifestyle.
History
Diets have been prevalent in society since the late 1800s. Dr. Robert C. Atkins developed the Atkins Diet around 1972, but he had introduced his diet programs in the late 1960s. His approach was regarded as being unusual, because his diets were high-protein and fat-based, with few carbohydrates. In the medical field, this approach to dieting was looked down upon because it was new and seemed to not be healthful. Various studies have been conducted over the years, with equal amounts claiming that the Atkins Diet is either good or bad for participants.
Phase 1 Types
In Phase 1 of the Atkins Diet, you reduce your carbohydrate intake to just 20 net grams a day. This assists in jump-starting your metabolism. You should increase your physical activity level to start burning fat. Foods that are OK to eat during Phase 1, or the Induction Phase, include:
Proteins:
All fish (including trout, tuna, sole, sardines, salmon)
Chicken, duck, quail, turkey
All shellfish (including clams, crab, shrimp and squid. Mussels and oysters are OK in moderation.)
Meats including bacon, beef, ham, lamb, veal, pork and venison. Pick leaner cuts of meat. Sandwich meat and processed meats are not recommended.
Eggs
Acceptable cheeses include blue cheese, cheddar, cow, sheep and goat, feta, Gouda, mozzarella, Swiss, Parmesan and cream cheese.
Almost all vegetables except starchy ones, such as corn, potatoes and beets. Recommended vegetables include alfalfa sprouts, bok choy, celery, chives, cucumber, endive, fennel, mushrooms, parsley, peppers, radishes and lettuce, such as arugula, romaine, iceberg and chicory greens.
Eat the following vegetables in moderation, as they have slightly higher carbohydrate counts: artichoke, asparagus, avocado, broccoli, cauliflower, eggplant, leeks, okra, olives, onion, pumpkin, rhubarb, sauerkraut, peas, squash, tomatoes, turnips and zucchini. Avoid cabbage, spinach, kale and collard greens.
Herbs and spices with no added sugar
Salad dressings such as blue cheese, Caesar, Italian, lemon juice, oil and vinegar and ranch in moderation
Fats and oils such as butter, mayonnaise, olive oil and vegetable oils
Splenda
Liquids such as clear broth, club soda, cream, coffee, diet soda, flavored seltzer, herbal tea and water
During Phase 1, avoid: alcohol, anything to do with grains or flour, fruits and fruit juices, any foods with added sugar, dairy products except for cheeses and cream, starchy vegetables (beets, carrots, corn, parsnips, peas, plantains, potatoes and squashes), legumes such as beans and peas, deli salads and processed meats, nuts and seeds.
Eat only the recommended serving sizes. Make sure that the products you consume have no added sugar.
Phase 2 Types
During Phase 2, better known as Ongoing Weight Loss (OWL), you learn to control your cravings and establish a personal eating plan, while incorporating certain foods slowly back into your diet, including:
Nuts, fresh cheeses such as cottage and ricotta and cheeses with heavy cream in them, seeds (almonds, cashews, pecans, pistachios and walnuts), fresh fruit consisting of blueberries, cantaloupe, honeydew melon, raspberries and strawberries, tomato, lemon and lime juice
Again, consume these in moderation and according to the recommended serving sizes, and avoid products that have added sugar.
Phase 3 Types
Phase 3 of the Atkins Diet, known as the Pre-maintenance Phase, is when you will discover your carbohydrate limits and minimum, and ease into what will be the optimal food and net carbohydrate balance for your lifestyle and body type. Combined with the acceptable foods from Phase 1 and 2, you are able to incorporate even more variety into the diet. You are also allowed 10 more net grams of carbohydrates a week. You can incorporate the following foods back into your diet:
Starchy vegetables including acorn squash, carrots, white potatoes and yams; legumes including black beans, chickpeas, kidney beans, lentils, lima, navy and pinto beans; fruits including apples, bananas, cherries, grapefruit, grapes, guava, kiwi, mango, peach, plum and watermelon; grains such as oatmeal, whole wheat pasta and brown rice.
Phase 4 consists of tweaking your lifestyle and managing your food intake and net carbohydrates.
Considerations
According to several studies over the years, the Atkins Diet and other low-carb diets can place strain on the heart, causing heart problems and heart disease, among other things. A study done by the American Heart Association indicated that women who ate a regular diet of high protein and fat from vegetables actually decreased their risk for heart disease. In another study, weakness, diarrhea, rashes and muscle spasms were more prevalent in subjects who had a lower carbohydrate diet. On the other hand, other studies have shown that diets such as these can benefit people with diabetes, epilepsy and cancer.
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