Weight Loss Program

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June 27, 2006

The Atkins diet has been known by many people as one of the miracle, quick results diet. This diet is known to not only allow one is lose weight rapidly, but to have the freedom of eating tasty and satisfying meals that are typically not found in other diet programs. Hence, this is reason why many people have called it the miracle diet. However, many professionals in the nutrition field have questioned the pros and cons associated with the Atkins diet. This paper will explain the entire Atkins diet process, its maintenance plan, as well as other information related to the successes as well as failures of this diet

The Atkins Diet, designed by Robert Atkins, practices his designed theory of burning stored fat by increasing the fat intake. Atkins strongly believes that the cause of weight problems is high intake of carbohydrates. Contrary to most diet plans available, this diet eliminates breads, grains, cereals, starches, including starchy vegetables, and dairy products such as milk and yogurts. The first phase in the Atkins diet is known as a two week Induction phase in which the metabolism in the body id being shifted from glucose-burning to fat-burning. It is known to be the most difficult part of the diet as people feel as they are detoxifying themselves from carbohydrates. As a result, people tend to feel tired during the first several days of this phase. However, it is typical that five to ten pounds can be lost during these two weeks. During these two introductory weeks, only pure proteins, fats, and a maximum of fifteen grams of carbohydrates are allowed to be eaten. Examples of these include meat, fish, sausage, poultry, and eggs. On the fats side, examples include bacon, and other foods in the protein arena that can be cooked with butter, and all different types of oils, as well as mayonnaise. The carbohydrate intake should be monitored carefully as only a maximum of fifteen grams per day is allowed. However, these types of carbohydrates are limited to vegetables such as cucumbers, lettuce, radishes, and other types of vegetables that have a low content of carbohydrate. For example, carrots, which are higher in carbohydrates, are not recommended during this phase. Another food that is encouraged during all of the phases is cheese. Mostly all types of cheeses are allowed.

As part of the maintenance plan, the second phase, known as Ongoing Weight Loss, allows an increase in carbohydrates by five grams a week until they lose an approximate two pounds a week, as opposed to the rapid weight loss in the induction phase. The timeframe for the ongoing weight loss phase varies depending on the persons desired weight goal. Once a person is close to reaching their weight goal by approximately ten pounds, then they begin the third phase, which is called pre-maintenance. Each week in Pre-Maintenance you can bump your daily allotment up another 10 more grams of Net Carbohydrates, as long as you continue to lose those last few pounds. Ideally you will increase carbohydrates until you're losing less than a pound a week. Continue this phase until you score your winning weight and maintain it for one month (Atkins, 2007). The final phase is called Lifetime Maintenance. Lifetime Maintenance is utopia for those doing Atkins. It is a time to prove the commitment to the sensible eating plan that has brought you close to your goal weight and given you energy, better health, confidence, and insight about yourself. Define your life with Lifetime Maintenance and make healthy habits a permanent way of life (Atkins, 2007). The Lifetime Maintenance phase, similar to most diet plans, encourages regular exercise and simple strategies when dealing with temptations.

Adherence to the Atkins diet can result in vitamin and mineral deficiencies. In his books, Atkins recommends a wide-range of nutritional supplements, including a multi-vitamin. Among his recommendations, Atkins suggests the following daily dosages: 300-600 micrograms (mcg) of chromium picolinate, 100-400 milligrams (mg) of pantetheine, 200 mcg of selenium and 450-675 mcg of biotin. The diet is not recommended for lacto-ovo vegetarians, since it cannot be done as successfully without protein derived from animal products. Also, vegans cannot follow this diet, since a vegan diet is too high in carbohydrates, according to Atkins. Instead, he recommends vegetarians with a serious weight problem give up vegetarianism, or at least include fish in their diet (Answers.com).

As common in most diet plans, regular exercise is definitely recommended and encouraged in The Atkins Diet. Throughout my research, I've noted that Robert Atkins does not specify a particular exercise plan to follow. However, most medical professionals recommend moderate exercise while on low carbohydrate diets such as The Atkins Diet. Low-carb diet results in shorter time to exhaustion during high-intensity exercise, so again, I recommend moderate intensity. High-intensity, interval intermittent exercises, such as sprinting, are also possible, as long as you allow yourself adequate time to recover between bouts. Bodybuilding is a completely different story. It's all about increasing muscle mass, something that just can't be accomplished on a low-carb diet (bestlowcarbs.com).

Finance plays a major role in all diet programs. However, the financial cost of The Atkins Diet plan for a person aiming to lose twenty pounds can vary drastically. According to the plan, losing twenty pounds can be achieved within two to three months. The cost can be low if a person sticks