The Atkins Diet Summarized

What is the Atkins Diet all about, The diet was created by Dr. Robert Atkins as he worked to resolve his own overweight condition following medical school and graduate medical training. He started writing the popular series of books after successfully treating thousands of patients. The diet is designed around a low-carbohydrate concept. Ketosis is the science behind the Atkins Diet. By reducing your carbohydrate intake to less than 40 grams a day, you will enter a bodily process called ketosis, a state in which your body burns fat as fuel. Ketosis affects insulin production which will prevent more fat from being formed. Atkins' plan suggests that once you enter ketosis and your body begins efficiently using the fat as fuel, your cravings for carbs will subside and you won't miss the foods you are doing without. The Atkins diet is also based on the low-glycemic approach. The Glycemic Index, (or GI), ranks foods based on their effect on blood sugar in your body.

For example, a potato is a very high-GI food and raises blood sugar very quickly after being consumed; berries have a low-GI rating, so they don't have an adverse effect on your blood sugar. During this phase you will slow down on carb consumption, so your body will rev into action and start burning fat. Each day 20 grams of Net Carbs (total carb grams less fiber grams) primarily from salad and other non-starchy vegetables are allowed. Induction will help you to revitalize your life, beat your sugar carvings, look your best, and improve your overall health. These are the foods you may eat liberally during Induction: All fish, fowl, shellfish, meat, and eggs. Watch processed meats as they may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl and may contain added sugars and carbs.

You can consume three to four ounces daily of full-fat, firm, soft and semisoft aged cheese. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. You should eat 12-15 net carbs a day of vegetables and salad garnishes. If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count. For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine. All oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils. Butter and non-hydrogenated margarine is allowed. All artificial sweeteners are allowed, the best being sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K.

A minimum of eight eight-ounce glasses of water each day is recommended. Note the carbohydrate content on all the above. These rules must be followed precisely to achieve success. Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat no more than 20 grams a day of carbohydrate, at least 12 - 15 grams of which must come in the form of salad greens and other vegetables. 3. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. If you feel you must eat bread or some other grain product, only high fiber low-carb products with 3 net carbs or less per serving are allowed, and you can eat only one serving a day. Be aware that even that amount may slow or stall your progress, and if that happens, drop the product immediately.

4. Eat nothing that isn't on the Acceptable Foods list - absolutely nothing. 5. Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 6. Don't assume any food is low in carbohydrate—instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter. Be aware that the law allows manufacturers to round off if a product has fewer than 0.5 grams of any carbohydrate, so that will show up as zero. The only way to detect some fractional carbs is to look for them in the ingredients list, where they must be listed if they’re added to a product, regardless of the amount. 7. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings.