Atkins Explained
- The basic premise behind the Atkins plan, especially in phase 1 (induction) and phase 2 (ongoing weight loss), is to get your body used to burning fat instead of carbs as energy. Carbohydrates hit our bloodstream and change into a sugar called glucose, which then causes insulin levels to spike. When you have extra carbohydrates in your system and insulin is released, a process occurs that turns the carbs to fat. You can reduce the impact of blood sugar fluctuations by reducing carbohydrate rich foods. When your body does not have carbs to use as energy, it uses fat.
Carbohydrates
- High carb foods such as refined flour, oats, breads, pasta, grains, milk and potatoes are not allowed in phase 1 or 2. Refined carbohydrates, like white flour and white rice are strongly discouraged even during phase 4, maintenance. The Atkins plan encourages eating foods that provide the most nutrition with the least amount of net carbs. Total carbs are reduced by the amount of fiber in fresh vegetables, such as lettuce, broccoli, cabbage and spaghetti squash. Fruits can be added slowly after induction is complete.
Sugars
- During induction, you are limited to 20 carbs per day, so sugar and other sweeteners such as high fructose corn syrup, fructose, dextrose and others are not allowed. Sugary snacks like cookies, candy, ice cream, and cake are not allowed. Many foods have hidden sugar, so it is important to read and understand the label. Sugar also causes insulin to spike. Some "sugar free" foods and drinks contain sugar alcohols called malitol and sorbitol that affect blood sugar levels and lead to bloating and gas for many individuals. They should be strictly limited while on Atkins.
Beverages
- Alcohol and caffeine affect insulin and blood sugar levels. Alcohol is turned into energy and, if your body does not use that energy, it turns into fat. While you can have a drink every now and then during later phases, it is not allowed during induction. Caffeine can affect blood sugar levels on a more minimal basis. The main reason to avoid caffeine is that it causes water retention. It is recommended to eliminate caffeine while on Atkins. If you experience headaches and withdrawal, one small caffeinated drink per day is okay.
Fats
- The last and most misunderstood category of food that Atkins limits is "bad fats". Many folks take a cursory look at Atkins and think they can eat a lot of fat because their body will use it as fuel. Saturated and trans fats can increase the risk of heart disease and cholesterol and lead to other serious health problems. Chemically altered trans fats are present in processed foods such as margarine, baking mixes, chips, cookies, frozen dinners and fast food. These foods are not allowed on Atkins anyways. Healthy fats, coming from foods like olive and coconut oil, and those from fresh meats are integral to success on Atkins.
