liberal amounts of protein, including meats, fish, poul-
try, and eggs, as well as healthyfats. Healthy fats
include vegetable and seed oils. High fat condiments
such as mayonnaise, sour cream, guacamole, and butter
are allowed in virtually unlimited quantities. The
Atkins theory is that these high fat foods enhance
the flavor of meals, making the Atkins diet easier to
maintain. Atkins has reminded dieters that while unlim-
ited quantities of fats and proteins are allowed, the
advice is not a license to gorge. Dieters are said to feel
hungry for the first 48 hours as their bodies adjust to the
abrupt reduction in carbohydrates. Weight loss during
the induction phase is said to be significant. The phase
is recommended to last at least two weeks.
Ongoing weight loss
The second phase of the Atkins diet moves into
ongoing weight loss. It involves slow introduction of
foods with carbohydrates that also are considered
nutrient dense. Most of the carbohydrate calories
come from vegetables. Atkins dieters still eat a higher
proportion of proteins and fat, but they gradually add
more carbohydrates into the diet. According to
Atkins, the purpose of the phase is to continue to
burn and dissolve fat while maintaining appetite and
craving control. This phase also introduces the dieter
to a broader range of foods and helps to determine the
dieter’s threshold level of carbohydrate consumption.
It is the intention of this phase to deliberately slow
weight loss.
If weight loss continues, carbohydrate intake is
gradually increased each week. In week one, the dieter
can add 25 grams of carbohydrates per day. In week
two, 30 grams of carbohydrates are allowed. This
addition of five grams per week continues until weight
loss stalls, then the dieter drops back to the previous
gram level. Typical tolerance levels may range any-
where from 30 grams to 90 grams per day. Atkins
literature says that the more a dieter exercises, the
more carbohydrates he or she can tolerate. The Atkins
diet recommends choosing carbohydrates first from
vegetables that are low in carbohydrates, then from
other sources that are fresh foods high in nutrients and
fiber. Examples of low-carbohydrate vegetables are
lettuce, raw celery, and cucumbers. Nutrient-rich car-
bohydrates are green beans, Brazil nuts, avocados,
berries, and whole grains.Pre-maintenance
The Atkins diet considers the third phase a prac-
tice for lifetime maintenance of goal weight and
‘‘healthy eating habits’’. When the goal weight is
within five to 10 pounds, the dieter gradually begins
to increase carbohydrate intake by 10 grams per week
until weight is gained, then drops back to the previous
carbohydrate gram level. The purpose is to level
weight loss to less than one pound per week. The dieter
should continue at this rate until the goal weight is
reached, then for one month past that time. The goal is
to achieve a level at which weight is neither gained nor
lost and to internalize the habits that become part of a
permanent lifestyle.
Examples of vegetables that contain about 10
grams of carbohydrates are 3/4 c. of carrots, 1/2 c. of
acorn squash, 1 c. of beets, and 1/4 c. of white pota-
toes. Legumes and fruit are the next preferred food
groups for adding 10 grams daily. One-half apple
contains 10 grams of carbohydrates, as does 1/3 c. of
kidney beans.KEY TERMS
Ketoacidosis—An imbalance in the makeup of
body fluids caused by the increased production of
ketone bodies. Ketones are caused by fat
breakdown.Phases of the Atkins DietInduction—At least two weeks
No more than 20 net carbohydrates per day
Liberal amounts of protein, including meats, fish, poultry, and eggs, as well
as healthy fats
Fatty condiments (mayonnaise, sour cream, guacamole, and butter) are
allowed in unlimited quantities
Weight loss during the induction phase may be significant
Ongoing weight loss—Begin after two weeks
Slow introduction of foods with carbohydrates that are considered nutrient
dense (green beans, Brazil nuts, avocados, berries, and whole grains)
In week one, add 25 grams of carbohydrates per day
In week two, 30 grams of carbohydrates are allowed
The addition of five grams per week continues until weight loss stalls, then
drop back to the previous gram level
Pre-maintenance goal—Begin when within 5 to 10 pounds of weight-loss
goal
Gradually increase carbohydrate intake by 10 grams per week until weight is
gained, then drop back to the previous carbohydrate gram level
Level weight loss to less than one pound per week
Lifetime maintenance—Begin one month after weight-loss goal is
achieved
May be able to consume from 90 to 120 grams of carbohydrates a day,
depending on age, gender, and activity level
Maintaining weight goal is more likely if carbohydrate intake remains at the
level discovered in pre-maintenance(Illustration by GGS Information Services/Thomson Gale.)
Atkins diet