Atkins Diet Plan

Updated at: Jan 16, 2013
Atkins Diet Plan

Atkins Diet Plan: Read article on what is the atkins diet plan. Get info like what it is, how it works, benefits and more.

Ishi Khosla
Exercise & FitnessWritten by: Ishi KhoslaPublished at: Feb 24, 2011

The new Atkins Diet is very different from the original Atkins Diet in which you were allowed to eat all-the-meat-and-fat-you-could-eat. The New Atkins Diet Revolution was developed in 2002. It is a more rational and modernized version of the original diet. In the Atkins Diet carbohydrates in your diet are restricted. In the initial phase you can eat protein and fats, with limited carbs. After the induction period of about 2 weeks a few carbs are added back to your diet.


The Atkins Diet: What Is It?


The theory behind Atkins Diet is that if your diet is low in carbs the body’s standard fuel----your body burns fat stores for energy and it results in weight loss. The diet not only restricts foods made with refined flour and sugar, but whole-grain foods are also restricted till the maintenance phase. The initial phase where weight loss is desired the carbs are limited to just 20 grams a day. You can get the complete Atkins Diet online for free.


The Atkins Diet: How Does It Work?


The Atkins Diet is divided into four different phases.

  • Phase 1 or induction phase: This phase can last from about two weeks to many months. In this period where weight loss is desired the carbs are limited to just 20 grams a day.
  • Phase 2 or ongoing weight loss phase: In this phase you can slowly increase your daily carb intake but only five extra daily grams per week is added. That is from 20 g a day the carbs are increased to 25 g a day for a week, then to 30 g a day for the next week and so on……The carbs are increased until your weight weight-loss slows or stops. Based on how close you are to your target weight you move on to phase 3.
  • Phase 3 or cut back on carbohydrates phase: If your weight-loss slows too much and the target weight is still far the carbs are decreased as protein and fats are more filling. This way you eat less and yet feel full at each stage. In this Phase 3 or the pre-maintenance phase if just 10 pounds are left to attain your desired weight, more healthy carbs can be added to your diet and you will have to learn to maintain your weight loss.
  • Phase 4 or maintenance phase: This phase lasts for lifetime with maintenance plan to sustain your weight loss. You can eat about 100 grams of carbs in a day during this phase.


The Atkins Diet: Pros


Most health experts will give you an opinion on the Atkins Diet, but very few know the scientific principle behind it.


For overweight or obese people every meal is a fight, and an immense psychological burden. According to Richard D. Feinman a leading expert on nutrition and metabolism restriction of carbohydrates in the diet decreases the conflict and psychological burden.


A research study published by Feinman on Atkins and carbohydrate-restricted diet notes that protein in the diet gives you some control over the fight with foods. Besides this if you are on a carbohydrate-restricted, protein and fat diet you don’t have to really count portions. In case you are hungry and want another serving you can take a small one. But the same is not possible with a low-fat diet. Another expert on nutrition says that Atkins Diet plan is easy for people to follow as a few food groups are included in the diet. The diet is simple as you don’t have to measure everything you eat and you don’t feel deprived.


Feinman says that whether or not you lose weight restricting carbs is beneficial as it regulates insulin levels in your body. High insulin level due to carbohydrate in the diet has several unwanted effects. Regulating insulin levels can help to alleviate several problems like metabolic syndrome, pre-diabetes, an...


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