Atkins Diet Phases continued...
You can eat between 25 and 45 Net Carbs daily. Phase 2 lasts until you are about 10 pounds from your desired weight.
Phase 3 -- Pre-maintenance. During phase 3, you continue to add a variety of carbohydrates to your diet, including more:
- Starchy vegetables
- Whole grains
You can eat 50 to 70 Net Carbs daily. Phase 3 lasts for at least a month after reaching your desired weight.
Phase 4 -- Lifetime maintenance. Once you reach your ideal weight, you continue to eat a predominantly low-carbohydrate (75 + Net Carbs per day) diet for life. By this time, you should have a good idea of how many carbohydrates you can eat to maintain your weight.
Science Behind the Theory
When you eat foods high in carbohydrates, such as refined sugar, your body turns it into glucose. Your body can only store a certain amount of glucose. So it burns it off first, leaving fat to accumulate in the body.
The theory goes that if you significantly cut back on the amount of carbohydrates you eat, your body will spend more time burning fat and you will lose weight.
Not only does the Atkins diet change your metabolism, studies show that eating more protein helps to curb appetite.
Does It Really Work and Is It Safe?
Studies have shown that people who stick to a low-carbohydrate diet like Atkins can lose weight.
A study in The Journal of the American Medical Association comparing diets found that women on the Atkins diet lost more weight and experienced more health benefits. After one year on the Atkins diet, people in the study lost an average of 10 pounds. They also had improved triglyceride levels and lower blood pressure. But experts say any diet that helps you lose weight will probably improve your cholesterol.
Since most studies on the Atkins diet last a year or less, researchers don't know if the health benefits from the diet are maintained and if the diet is safe for long-term use. Some points to remember include:
- Many experts caution that eating a diet high in saturated fats can increase your risk of heart disease and cancer.
- A high protein diet can be harmful to those who have had previous kidney problems.
- And critics say the Atkins diet omits important nutrients such as vitamin C and potassium. People on the Atkins diet are encouraged to take an iron-free multivitamin and mineral supplement and an omega-3 supplement that contains fish oil.
- The Atkins diet also goes against dietary guidelines put out by many health organizations and medical professionals, including the American Heart Association, the American Dietetic Association, and the American Cancer Society. These groups recommend a diet with more whole grains, fruit, vegetables, and lower saturated fats.