|
 |
| Diet & Nutrition | Fitness | Weight Loss |
Atkins DietThe Atkins Nutritional Approach was adapted by Dr. Robert Atkins in the 1960s from a diet he read in the Journal of the American Medical Association and utilized to resolve his own overweight condition following medical school and graduate medical training.Atkins involves the restriction of carbohydrates in order to switch the body's metabolism from burning glucose to burning stored body fat. This process (called lipolysis) begins when the body enters the state of ketosis as a consequence of running out of excess carbohydrates to burn. Atkins restricts "net carbs", or carbs that have an effect on blood sugar. Net carbohydrates can be calculated from a food source by subtracting sugar alcohols and fiber (which are shown to have a negligible effect on blood sugar levels) from total carbohydrates. Preferred foods in all categories are whole, unprocessed foods with a low glycemic load. PHASE I - Induction The Induction phase is the most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day, 12 to 15 net grams of which must come in the form of salad greens and other vegetables. The Induction Phase is usually when many see the most significant weight loss — reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise. Weight loss will vary by person, especially based on the amount needed to lose, but most people average approximately 10% of their total weight loss within the Induction period. Other indicators of ketosis include a metallic taste in the mouth, or bad breath. PHASE II - Ongoing weight loss The Ongoing Weight Loss (OWL) phase consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 2 net grams. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods within that group affect your craving control. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight. PHASE III - Pre-maintenance Carbohydrate intake is increased again this time by 10 net carbs a week from the ladder groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. PHASE IV - Lifetime maintenance This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. |
|
| The content of nowchic.com is provided for informational purposes only. It is neither intended nor implied to be a substitute for professional medical advice. ALWAYS seek the advice of your doctor or other qualified health provider prior to starting any new treatment or with any questions you may have regarding any medical condition. |