Although nutritionists assumed, for many years, that the simplistic idea of "calories in versus calories out" was adequate to teach people, we now know that it is not. The timing and balance of nutrients is just as important, if not more so, than the sheer quantity of nutrients.
Today, nutritionists and dietitians know that the insulin release caused by the intake of simple carbohydrates is largely responsible for fat gains.
A popular current diet program for the reduction of carbohydrate intake is the four-phase Atkins Diet developed by the late Robert C. Atkins, M.D.
The Induction Phase
The first phase of the Atkins Diet is referred to as the "Induction" phase. During this phase, the dieter's body is conditioned to the drastic reduction in the amount of simple carbohydrates like starches and potatoes. Total carbohydrate consumption is limited to fewer than 20 grams of complex carbs.
According to Dr. Atkins' research, this equals about three cups of green salad, or two cups of salad and 2/3 of a cup of vegetables like asparagus or broccoli.
While it is the hardest phase to endure, the Induction phase is the most important. After a day or two on the carb-restriction plan, most dieters discover that they have more energy than ever before. The phase should last for two weeks.
The Ongoing Weight Loss Phase
The second phase of the diet is called the "Ongoing Weight Loss" phase. Carbohydrate intake can be increased by 5 grams per day. Examples of this amount include half of an avocado or tomato, 2-4 ounces of plain, unflavored yogurt or 2/3 cups of broccoli. This phase should last until you are within five to six pounds of your target-weight goal.
The Pre-Maintenance Phase
Third, the dieter enters the "Pre-Maintenance" phase of the program. When you are getting close to your goal, you need to slow down the weight loss. Rushing to your goal is detrimental. Add 10 grams of carbs a day, or treat yourself two to three times per week to a 20-gram carb snack like a bagel, baked potato or a piece of pizza. As long as you don't start gaining weight and continue to lose weight, you are doing it right.
The Maintenance Phase
The final step of the program is the lifetime "Maintenance" phase. This phase can be maintained indefinitely with little real sacrifice on your part. Simply put, maintain carb intake at 100 grams per day or less. Avoid simple carbs like regular sugar, corn syrup, white flour and corn starch.
If, during the maintenance phase, you regain more than 5 pounds of body fat, go back onto the Induction phase program to get back to your target weight.
Conclusions
According to Troy West, C.S.C.S., C.P.T., owner of Empower Fitness Company in Portland, Ore., the low-carb, high-protein diet concept works because it reduces the level of glycogen stored in the bloodstream. This forces the body to use stored fat for energy. West insists that while the program has been pilloried in the past by the medical community, his experience shows that the Atkins Diet is a legitimate, short-term method for healthy weight loss.
Tags: Atkins Diet, Induction phase, know that, more than, Ongoing Weight, Ongoing Weight Loss