Atkins diet is the brainchild of cardiologist Robert C. Atkins, which became very popular with his book "The Revolutionary Diet of Dr. Atkins", which was published in 1972. The diet promotes a nutritional profile of low carbohydrate, and high protein and fat.

The theory of the Atkins diet is based on the fact that the sugars and simple carbohydrates increase the level of insulin by facilitating the storage of fat. Deprivation of carbohydrates leads to burn the stored fat to produce energy.

Diet plan

The Atkins diet plan consists of four phases:

Induction Phase, Ongoing Weight Loss Phase, Pre-Maintenance Phase, Lifetime Maintenance Phase

Induction Phase

This step aims to start the fat burning by changing the metabolism for energy production.

It is the most binding phase. It allows almost no carbohydrates (maximum 20gr day). Carbohydrates should come only by vegetables without starch.

Allowed Foods

Eggs, beef, pork, lamb, veal, game products, poultry, fish (all in unlimited quantities).

Other foods to be consumed in moderation

Cheese, cream, vegetables, spices, butter, high fat products (especially olive oil)

Beverages

Water, decaffeinated coffee, low calorie soda, herbal tea

Foods to avoid

All products with grains, all sweets, caffeine, artificial coffee.

Ongoing Weight Loss Phase

During the second phase of the diet, we continue the process of burning fat. The highest level that can take someone in terms of carbohydrates fixed at this stage to allow continued weight loss and control appetite.

The amount of carbohydrates allowed increases each week per 5gr. Thus, during the first week of phase 2, allowed to consume 25gr of carbohydrates a day and during the second week, 30g a day and so on. The increase continues until you stop losing weight. At this point you begin to remove 5 grams of carbohydrate from your daily intake. This permits the maintenance of weight.

Allowed foods

The food from phase one by adding more vegetables, a few beans, small amounts of starch, some fruits (especially berries), seeds and small amounts of non-processed grains.

Pre-Maintenance Phase

This phase prepares the body for the new its new habits to maintain body weight. The rate of weight loss is decreased. New foods are introduced and 20g carbohydrate above two or three times a week is allowed.

The maintenance phase is supposed to keep the body in the same situation for the rest of your life. During this phase you will test whether the new food you consume again bring back the appetite. If this happens, you will need to return briefly to the stage where you can check your food. Establish a balance of carbohydrate and this will make you aware of how many carbohydrates you consume daily to maintain your weight.

Taking in carbohydrates increased by 10gr each week for as long as the weight remains stable. But once, there is an increase in weight increased amount of carbohydrates stops. This is the final amount of carbohydrates allowed and represents the maximum accepted by the body without gaining weight.

Alowed foods

All food is allowed in phase 2 with the addition of a few carbohydrates from potatoes, brown rice, beans, oats, bread whole grain and pasta.

Lifetime Maintenance Phase

This phase can be more "open", but certainly you will not return to your previous eating habits. The diet is high in protein and low in carbohydrates.

The aim is to keep your personal consumption level of carbohydrates and desire for food under control.

For all phases of the diet, Dr Atkins recommends that you weigh once a week, do physical exercises regularly and use nutritional supplements.

The maintenance phase allows a range of dishes, but it still puts a limit carbohydrates.

Permitted foods are mostly all those introduced during Phase 3, with a limited quantity of carbohydrates.

Dietary Supplements

Nutritional supplements, snacks, sweeteners, cereal and pasta.