Atkins Induction Diets - Learn How To Follow A Low Carb Diet Properly

The theory is that excessive carbohydrates prevent the body from burning fat efficiently. A high intake of carbohydrate produces excessive amounts of insulin (a hormone that helps lower blood sugar), which can lead to overeating and obesity. Drastically reducing carbohydrate consumption causes the body to burn reserves of stored fat for energy.

- Carbohydrates are limited to 20 grams per day for the first two weeks and 0 to 60 grams per day during the ongoing weight loss phase. In the maintenance phase, carbohydrate intake ranges from 25 to 90 grams per day.

- Carbohydrates such as breads, pasta, most fruits, starchy vegetables, milk, and yogurt are avoided or limited.

- Unlimited amounts of protein and fat from meat, eggs, chicken, fish, butter, and vegetable oil are allowed

- If this diet is followed properly, all vitamin and mineral needs are met.

The Zone Theory: The right combination of foods reduces levels of insulin and eicosanoid (a substance that’s involved in a variety of regulatory processes in the body), which reduce hunger and weight, increase mental relaxation and focus, and induce optimal health, high energy, and improved athletic performance.

- Rigid quantities of foods are eaten at specific times, and in a distribution of 40% carbohydrate, 30% protein, and 30% fat.

- Carbohydrates such as bread, pasta, and certain fruits and vegetables, are avoided or limited. Saturated fat and arachidonic acid are also avoided. The diet suggests eating lots of egg whites, nuts, olives, monounsaturated fats, and large amounts of low-glycemic-index* fruits and vegetables.

- The calorie level of the diet varies from person-to-person. But the key is that all meals should provide nutrients in the 40-30-30 proportion.

- When followed properly, this diet is low in saturated fat and meets vitamin and mineral needs.

*Glycemic index is a ranking given to a single food based on its effect on blood sugar levels. Foods with a high glycemic index tend to increase blood sugar levels and therefore increase the production of insulin. Sugar Busters Theory: Sugar and certain carbohydrates (those that have a high glycemic index) increase insulin levels, leading to fat storage and weight gain.

- Refined and processed carbohydrates, such as sugar, white flour, and all foods made from these ingredients, are eliminated. The diet also prohibits foods such as corn syrup, molasses, honey, soft drinks, and beer as well as starchy vegetables such as potatoes, corn, white rice, beets, and carrots.

- The diet encourages consuming lean meats, whole grains, and low-glycemic-index carbohydrates, such as high fiber vegetables and fruits. There are no restrictions on protein foods.

- When followed properly, this diet meets vitamin and mineral needs.

- Average daily caloric intake is 1200 calories per day.

The Seductiveness of Low Carbohydrate Diets Despite the allure of carbohydrates, many people trying to lose weight are willing to abandon them at the beck and call of low carbohydrate diets.

According to Cornell University Cooperative Extension, these diets attract followers for the following reasons:

They are often effectively marketed.

Weight loss gurus who are “health authorities,” such as doctors, have developed many of these diets, gaining the confidence of consumers. These diet gurus take grains of truth from scientific literature and use them to support the diets. For example, they use facts such as “ Americans are getting fatter” and “Americans are consuming more carbohydrates,” and turn it into “Americans are getting fatter because they are eating more carbohydrates,” which is only half of the truth (see Rise in Obesity, below). What they don’t mention is that people are eating more calories overall, which may be why they are gaining weight. According to the International Food Information Council there is a lack of scientific research to back up the theories behind most popular low carbohydrate diets. However, there is also relatively little scientific evidence to support low fat diets for weight loss.

The initial weight loss is usually rapid, and therefore impressive.

People seem to lose weight faster on a low carbohydrate diet, especially in the beginning. What they often do not realize is that the initial rapid weight loss is due to water loss, not loss of body fat. Carbohydrate is stored in the liver as glycogen, which contains large numbers of water molecules. When glycogen is lost due to low carbohydrate intake, water is lost along with it. However, this effect wears out in the first week or two, and after that weight loss tends to follow the amount of calorie restriction.

Eating a low carbohydrate/high protein diet is supposed to help reduce hunger.

According to proponents, the low carb approach reduces hunger, and therefore allows people to stick with their diets. Indeed, some people on low carbohydrate/high protein do say they feel less hungry. However, it is not clear whether this reported effect is due to the diet itself, or to the enthusiasm that surrounds it. In addition, not everyone who tries these diets has the same experience.

Diets Not Likely to Be Effective in the Long Term The initial rapid weight loss and lack of hunger make low carbohydrate diets seem effective. In fact, a study published in the July 2002 issue of The American Journal of Medicine suggested that a very low carbohydrate diet program led to sustained weight loss during a 6-month period.

However, according to nutrition experts at Cornell University Cooperative Extension, the American Heart Association, and the American Dietetic Association, low carbohydrate diets have one major obstacle to permanent weight loss: you can’t stay on them forever. Any diet that restricts a whole food group can be difficult to maintain in the long term. Nonetheless, much the same is true for low fat diets: people have difficulty sticking with them because fatty foods are satisfying and difficult for many people to do without.

However, responses are different from person to person. Each person has different tastes and is therefore able to restrict—or not—different types of foods (and therefore, different sources of calories) based on their particular food preferences.

For more information, see how Dr. Atkins diet works.

About The Author:

Mark Harris is a successful author and regular contributor to http://www.atkins-diet-plan-n-recipes.com. Information about the Atkins diet plan and low carb cooking for long term weight loss