Atkins diet plan:

The basic concern is on cutting down the carbohydrates level and increasing the fats and protein levels. The fact behind the diet is the ketones, organic substances produced from organic acids. The human body burns both carbohydrates and fats to produce energy. But first carbs go through this process. The liver contains glycogen produced by carbohydrates to stabilize the blood sugar levels. During the process, fatty acids are released from fats into the blood, the process called lypolysis. The liver searches for the carbs and this process is called glyconeogenesis of converting amino acids into glucose. As liver starts producing ketones from fatty acids, body cells burn ketones instead of glucose. This process of body switching from carbohydrate burning to fat burning is called ketosis, resulting into weight loss.

Phases of Atkins diet plan:

Induction:

It is of about 2 weeks. In this phase carb consumption is limited to 20 grams per day. Salads and certain non starchy vegetables can be recommended. But potatoes, milk, pasta, fruits, bread are strictly not allowed in the diet.

Ongoing weight loss:

In this phase, carb levels are increased by 10 grams per day. Few more carb products such as salads, berries, nuts and seeds are introduced in this phase. One should always check the state of ketosis using ketone stripes. If not in the ketosis, some more carbs should be added and should be adjusted. Otherwise one should return back to the induction phase.

Pre-maintenance:

Carb levels are still increased by 10 grams per week. It may take 2 to 3 months. The some starchy vegetables such as carrot, peas, acorn squash, etc are introduced but small in amount. Fruits such as ½ apple, 12 grapes, 1 peach, and 11 cherries can also be suggested.

Lifetime maintenance:

In this phase 90 grams gram carbs are maintained per day. It is a long lasting phase of the diet. It is usually concerned about maintaining weight with proper and regular food and exercises. Strictly stay away from caffeine and alcohol. Stop previous food habits. Take vitamin and mineral contents in considerable amount. If a small weight is gained, induction phase can be again suggested.

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