Low Carbs Diet - Dr. Atkins Diet Basics As An Example Of A Low Carbs Diet

Low Carbs Diet - Revisiting the Dr. Atkins Diet:

This Low Carbs Diet first appeared in the late 1970s and has become popular in recent years as a response to the low-fat diet craze. Most dieters have trouble with low-fat plans; Dr. Atkins’ New Diet Revolution book found a new audience in the form of dieters that battle with low fat diets.

Lots of people have jumped on the Atkins bandwagon.  There has also been a lot of hype as people claimed to have lost huge amounts of pounds in a short period.

If you are reading this article because you are wondering "how can I lose fat?" there are a few things you need to know:

But, as a low carbs diet, what are the basic principles of the Atkins diet?

1. Insulin resistance:

First the Atkins diet claims to be based on a theory of why we get fat. Dr. Atkins correctly identifies the over-consumption of carbohydrates and simple sugars as the cause that leads to weight gain. The Dr. Atkins Diet claims that the way your body processes the carbohydrates you eat have more to do with your waistline than the amount of fat or calories that you consume. Dr. Atkins outlines, in his book, a phenomenon he calls "insulin resistance.” According to him many overweight people have cells that do not work correctly.

2. Excess carbs stored as fat:

By eating excess carbohydrates and sugar your sugar levels rise very fast. Your body now releases insulin from the pancreas to digest the sugar and to store it as glycogen in the liver and muscle cells for extra energy later on. Your body can only store a certain amount of glycogen at a given time. When your body reaches the limit for the amount of glycogen it can store, the excess carbohydrates are now stored as fat. This happens to anyone who eats too many carbohydrates.

3. Insulin resistant individuals:

Now Dr. Atkins comes to the insulin resistant individuals. According to him, insulin resistance individuals have an even harder time using and storing excess carbohydrates. He says that the more insulin that your body is exposed to, the more resistant it becomes. Overtime, according to DR Atkins, the pancreas releases more insulin and cells become insulin resistant. This, according to Dr. Atkins, happens as the cells are trying to protect themselves from the toxic effects of high insulin levels in the blood. Now the body creates less glycogen and more fat.

4. Insulin resistant individual gains more weight:

The result of all this is that people who are insulin resistant gain extra weight. What now happens is that the carbs get converted into fat and not into energy. Now it should be clear that, according to Dr. Atkins, other symptoms include fatigue, an inability focus, loss of creativity, poor memory, low blood sugar, sleepiness, intestinal bloating, increased blood sugar and depression. So, it seems that there are many more negative symptoms involved than weight here, if you are an insulin resistant individual.

5. Now for the remedy:

According to Dr. Atkins the remedy for this problem is a diet severely restricted in carbs. This is what makes the Dr. Atkins a Low Carbs Diet.

6. Limit Carbohydrates:

The basis of the Atkins diet is a diet that severely limits carbohydrates in all its forms. All carbs are restricted on this Low Carbs Diet plan including simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains). Even healthy carbohydrates such as oatmeal, brown rice and whole wheat bread are restricted on this program.

7. Keep your carbs below 40 grams a day:

According to this diet you have to limit your intake of carbs to a maximum of 40 grams a day. This puts your body in a state of ketosis and while in this state your body will be forced to burn fat as fuel. Dr. Atkins’ claimed that, according to research, the ketosis state will also affect insulin production preventing more fat from being formed. Your body will now have to burn the stored fat as a source of energy and this is what makes you lose weight.

8. No more cravings for carbs:

It's claimed that another benefit of the Atkins Low Carbs Diet plan is that ketosis will end your cravings for carbohydrates. People living on a carb-heavy diet sometimes find that they simply cannot get enough carbs and the cravings simply get worse (so they claim!)

Apparently, with the carbohydrate restrictions and the ketosis comes a reduction in carbohydrate cravings. People who have been on the Atkins diet for some time report that they do not crave carbohydrates as they once did. I have to be honest here and say I have tried it and the cravings most definitely did not go away in my case!

9. Carbs slowly re-introduced:

In the initial phases of this Low Carbs Diet, by Dr. Atkins, is very strict, but the plan teaches you how to restore balance in your diet. Once on goal you are shown how to re-introduce very small amounts of carbs into your diet until you find a comfortable balance between your health and your carbohydrate intake.

The basic principles of the Atkins diet have been adapted to many other low carb diet plans. The Atkins Diet remains popular though and remains strong as one of the most effective low carb diet solutions for those who are insulin resistant.

A word of warning though, this diet can be dangerous. There are indications that it can lead to calcium deficiencies. Do not try this diet without taking a good vitamin and mineral supplement. Better still, rather follow a healthy, well balanced eating plan.