When you’re trying to lose weight, you face an overwhelming number of choices. Which exercise routine is right for you? Which diet should you follow? Many people have chosen the Atkins diet as a first step toward meeting their weight-loss goals.

A Controversial Choice

Since the Atkins diet encourages large meals of fat-laden, high-calorie foods, the controversy about foods previously considered unhealthy has left many people confused. Attempts to determine whether successful, lasting weight loss is possible with a low-carb diet have had mixed results, but the Atkins diet is still in demand and may be effective lowering weight.

What is the Atkins Diet?

The Atkins diet is a high-protein eating plan that encourages daily consumption of red meats, dairy products, and oil. The central concept of the diet is to remove carbohydrates almost completely from weekly intake, and encourage the body to obtain energy from protein and fat instead. During this shift, the body enters a state of ketosis, when it turns to protein for fuel. Critics of the diet proclaim that this is a dangerous state for the body to be in, but advocates of the Atkins plan consider this stage to be only temporary until weight loss begins.

Dr. Robert C. Atkins developed his plan in an effort to overcome the challenge of obesity. He felt that by restricting and removing typical carbohydrates from the diet and replacing them with high-protein foods, the body can start to reduce weight naturally.

Fad or Fab?

Many consider the Atkins diet an extreme or fad diet, but many others have reported success with it. There are four stages to the plan: induction, when all carbohydrates are eliminated from the diet; second is ongoing weight loss; third is pre-maintenance, and fourth is maintenance. The first stage, which lasts two weeks, is the one in which most people lose a significant amount of weight—anywhere from eight to 15 pounds, or even more. The second stage slowly reintroduces healthy carbohydrates for a few weeks. The pre-maintenance stage allows for more carbohydrates, while the maintenance plan is a phase of ongoing carb cutting and eating a variety of healthy proteins.

Effectiveness

Eating a low-carbohydrate diet can lead to a variety of changes in the body, and finding a long-term plan that works for you can be challenging. The Atkins diet has allowed thousands of people to lose weight in a very short period of time, but many cannot stick with the low-carb lifestyle very long, so they gain weight back. Maintaining a healthy lifestyle is often the biggest challenge of many diet plans, and the Atkins diet is no different.

Attaining Balance

Finding a healthy balance is a necessary step, and many people advocate the Atkins diet because of its ability to reduce its adherents’ weight quickly and establish new eating patterns. Combining the ketogenic diet with regular exercise may prove effective in the long term, but it’s also important to consider the sources of protein and how damaging poor-quality food can be to any diet. Atkins researchers have determined that low-carb diets offer a “metabolic advantage ” over low-fat and low-carb diet plans designed for weight loss. A 12-week study presented at The North American Association for the Study of Obesity in 2003 showed greater weight loss with a low-carb diet than with any other eating plan. Participants in the study were able to lose weight without major calorie restriction.

Getting Started

Eating a low-carbohydrate diet can be challenging, especially if your typical routine involves a variety of processed foods and low levels of fruits and vegetables. If you do enjoy processed foods, Atkins offers several. The plan encourages participants to read nutrition labels and learn about the carbohydrate counts of foods and nutrition products. You’ll need to start the induction phase by eliminating virtually all carbohydrates, processed foods, sugars, juice, and alcohol. Acceptable foods to begin with include high-protein foods, cheeses, fats, oils, and low-carb vegetables. You may also choose healthier fats and protein sources to support your health naturally. As you introduce new foods after a few weeks, you can shift your focus to quality carbohydrates, proteins, fiber, and even vitamin supplements as part of your long-term plan.

—Sabah Karimi