The Atkins Diet Plan - a high protein, low carb high fat diet

The Atkins Diet is sometimes described as a high protein, low carb high fat diet. It is the most marketed and well-known low-carbohydrate diet. It was developed by Dr. Robert Atkins in the 1960s and used to resolve his own overweight condition. After successfully treating over ten thousand patients, he published the Atkins diet in a series of books, starting with Dr. Atkins' Diet Revolution in 1972.

It is a misconception that the Atkins Diet promotes eating unlimited amounts of fatty meats and cheeses. Dr. Atkins stressed this in revisions of his book. Although the Atkins Diet does not impose limits on certain foods, or caloric restriction in general, Dr. Atkins points out in his book that this plan is "not a license to gorge." The actual goal of Atkins dieters is a healthy balanced diet that avoids high glycemic index foods such as soft drinks, fruit juice and potatoes.

The Atkins Diet differs from conventional diet theories in two areas.
• Refined carbohydrates are blamed as the main cause of obesity, particularly sugar, flour, and high-fructose corn syrups.
• Saturated fat is overrated as a nutritional problem, and that only trans fats from sources such as hydrogenated oils need to be avoided. Hence the description low carb high fat diet.

Atkins rejected the conventional USDA food pyramid of the era which did not distinguish between whole grains and refined carbohydrates and natural fats and trans fats. The new USDA food pyramids now recommend more whole grain carbohydrates.

Dr. Atkins theorized that the focus on the detrimental effects of dietary fat has actually contributed to the obesity problem by increasing the proportion of insulin-inducing foods in the diet. Nutritional supplements and exercise are considered equally important elements of the diet.

Recommended foods in all categories are whole, unprocessed foods with a low glycemic index. Atkins diet restricts carbohydrates in order to switch the body's metabolism from burning glucose to burning stored body fat. Atkins restricts "net carbs", the carbs that have an effect on blood sugar.

A common misconception is that meat with high fat is a typical meal in the Atkins diet. The actual goal of Atkins dieters is to avoid high glycemic index foods such as soft drinks, fruit juice and potatoes. Atkins recommends curtailing refined carbohydrates, and eating healthful varieties of food such as salads, cheese, and lean meats and the right kinds fats. It is a high protein, low carb high fat diet. Continuing research supports the idea that saturated fat may be cardio-protective in some populations.

There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance. There are some fairly complex guidelines to be followed during each phase. The diet guidelines change the ratios of food groups in the diet during each phase depending on weight goals and the response by the body during that particular phase. Please refer to the book for the full details.

Evidence in favor of the diet includes several randomized, controlled studies, published in peer-reviewed journals, that have concluded that dieters on the Atkins diet have achieved weight loss comparable to or greater than other diets for up to 1 year. There are no rigorous studies to show the results after 1 year. The studies noted that adherence to all diets was poor and attrition was high. Blood lipids have also improved with Atkins, and no serious adverse effects have been observed.

A research study carried out by the Weight and Eating Disorders Program at the University of Pennsylvania, reported in May 2003 that the Atkins diet raised levels of HDL (or "good") cholesterol by an average of 11% and reduced the amount of triglycerides in the bloodstream by 17%. This counters one of the chief criticisms of Atkins' approach, which is that cholesterol is raised by eating fatty foods and meat.

The results of studies from Stanford University (2007) and Duke University (2005) favored low-carbohydrate diets for both weight loss and health indicators.

Please note. This article on diet is in no way intended as medical advice. It is recommended that you check with your doctor or other medical professional before making major changes in your diet. Differing diet plans may be appropriate for different individuals.

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