The Atkins Diet Weight Loss Program

Everything you think you know about low-carb diets is probably based on something you've heard about the Atkins diet. This is the granddaddy of the high-protein, low-carb plans - Dr. Atkins published his first version in 1973. The Atkins Diet cuts out all refined sugars and most carbohydrates, opting instead for lots of animal protein. Say goodbye to pancakes, but hold on to scrambled eggs and sausage. If you ask the folks at Atkins, they'll tell you it's not a diet but a way of life. Sure, if you don't mind living the rest of your life bread-free and sugar-free, with very little fruit and a restricted list of vegetables to choose from.

What makes The Atkins Diet a different Weight Loss Program?

This is a rigorous, high-protein, low-carb plan. Fats are not just allowed but prescribed, while broccoli becomes a luxury item.

It's more restrictive than many other low-carb diets, but hunger isn't usually a complaint-you can eat all the steak and chicken you like. The idea is that by reducing your carb intake, your metabolism will be boosted and your body will become a fat-burning machine. Couch potatoes, take note: exercise is encouraged, but not emphasized.

What is The Atkins Diet?

The Atkins nutritional approach consists of consuming protein and fat, plus controlled quantities of the most nutrient-dense carbohydrates, primarily in the form of vegetables. Atkins says you will lose weight without feeling hungry, and lay permanent groundwork for disease prevention while you're at it.

The plan is divided into four phases:

• Phase 1 - Induction: This phase crashes you through most weight loss barriers and lasts a minimum of 14 days. During this phase you must eat three regular-sized meals, eat liberal amounts of fat and protein, eat no more than 20 grams of carbohydrate per day (that's about three carrots' worth), absolutely no fruit, bread, pasta, grains, starchy vegetables, or dairy other than cheese, cream or butter, and avoid coffee, tea and soft drinks that contain caffeine.
• Phase 2 - Ongoing weight loss (OWL): This is the longest phase of the Atkins Diet plan. In this phase, you steadily increase your carbohydrate consumption. Each week you add 5 grams of carbohydrate until you eventually reach a level at which you are no longer losing weight, what Atkins calls the "Critical Carbohydrate Level for Losing."

More proteins and vegetables are added, and you might even get to add berries, nuts, and seeds. If a new food causes weight gain, then you must stop eating it. This phase lasts until you have only 5-10 more pounds to lose-expect to spend a few months here if you have more than 40 pounds to lose.

• Phase 3 - Pre-maintenance: During this phase, you increase carbohydrate consumption until you are losing less than 1 pound per week. You can add a piece of fruit or a starchy vegetable, a serving of brown rice or sweet potatoes. Ideally, you should spend at least one month in this phase, preferably two to three months.
• Phase 4 - Lifetime Maintenance: This phase provides you with a way of eating so you stay slim for the rest of your life. A healthy amount of carbohydrates are allotted so you are able to maintain your weight without fluctuating more than 3 to 5 pounds.

Those with kidney disease or who are pregnant cannot follow the Atkins diet and everyone who chooses to embark on this plan must review all of their medications with their doctor and get a complete physical and blood work done. This isn't for the faint of heart, as it were.

A typical day will vary, depending on which phase you are in. Here is a typical day with about 20 grams of carbohydrates:

Breakfast: Three-egg omelet with avocado, mozzarella cheese and sliced tomato, decaffeinated coffee with half-and-half.
Lunch: Beef round steak, mixed green salad with mushrooms, onions, celery, and a sprinkle of parmesan cheese.
Dinner: Salmon fillet and kale topped with garlic, lemon, and sesame seeds
Snacks: Depending on phase, could include pumpkin seeds or a handful of almonds and sliced cucumber.

What are the weight loss expectations?

Atkins says that the loss of inches is considered a better indicator of success than actual weight loss. However, you should expect to lose 4-16 pounds in the first two weeks. In general, you should be losing up to 3 pounds per week during Phase 1, up to 2 pounds per week in Phase 2, and less than 1 pound per week in Phase 3. In Phase 4, you should be maintaining your weight.

Is exercise promoted?

There are no strict guidelines concerning exercise on the Atkins Diet, but you must do something aerobic (such as walking) and something anaerobic (such as lifting weights). Guidelines on which exercises are best for you are given based on age, BMI (body mass index), and current activity level.

Are supplements recommended on the Atkins Diet?

Supplements are referred to as "vitanutrients" in the book. The Atkins Basic #3 formula is designed to be taken as 3 tablets daily, one with each meal. Each tablet contains 35 different vitamins and minerals. In addition, they recommend that you take psyllium and one capsule of borage oil, fish oil, and flaxseed oil, which are conveniently placed in Dr. Atkins' "Essential Oils" formula. Chromium, L-carnitine and Co-enzyme Q10 are also recommended. Of course, you can purchase all of these on the Atkins Web site.