Health experts, doctors and diet specialists come from all different opinions when it comes to the Atkins diet and other low carb diets. Some believe that it is dangerous, some say that it is a healthy method to lose weight and others say that it works on a short-term basis.

However, there are also thousands of individuals who have found success with the Atkins diet. They can speak from personal experience and know that the diet works and it is an effective means of keeping weight off. There are thousands of testimonials that tout the benefits of the low carb way of living.

There are many typical criticisms of the Atkins diet. One of the first is that the diet it too high in fat. The butter, oil and fatty meats that are used in the Atkins diet are a far cry from the low-fat diet fad that recently swept the nation. For many people, the low fat mindset has prevailed and they cannot fathom eating real butter or cream with their meals. It seems like too much fat at first glance. However, those that pay close attention to Dr. Atkins guidelines and follow the program closely know that the diet focuses on good fats. Extra virgin olive oil and other helpful fats are emphasized. The proper use of these oils is important to brain function and mood management.

Another popular Atkins criticism is that it focuses too much on food and not enough on exercise. This is an unfair claim because the Atkins books clearly spell out a need for exercise. There is a lot of attention paid to food choices because they are an integral part of the program, and they are different foods than what people are normally used to eating. However, this does not mean that exercise is not an integral part of the Atkins program. Aerobic and anaerobic exercise regimens are encouraged, and both will greatly increase your weight loss efforts.

Many Atkins critics feel that the diet is hard too keep up in the long term. Critics in this category will admit that Atkins is effective in short-term weight loss efforts, but point out that the lifestyle is hard to maintain over time. However, people who have had long term success with Atkins claim it is one of the easiest diets to follow for significant periods of time. The Atkins plan has rich food that is forbidden on other programs, and it has appetite-suppressing effects. When you combine this with the quick weight loss, a motivating factor for many people, Atkins is easy to stick to long term.

The side effects of Atkins, like constipation and bad breath, have also been a topic that Atkins critics are quick to point out. However, these side effects are not as common as critics make them out to be. If they do occur, the side effects normal only last through the first phase of the diet. Additionally, drinking additional water will normally take care of both problems rather quickly.

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Atkins Diet Program Details

Cost – The cost involved with the Atkins Diet is fairly low. You will need to purchase a book or two and that is the extent of the cost. Alternatively you can subscribe to eDiets Atkins Diet.

Meals – Meals in the Atkins Diet revolve around the allowed foods: The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces of hard cheese; salad vegetables; other low carb vegetables; and butter and vegetable oils. This is for the first phase of the Atkins Diet, in later phases the following foods are slowly added back into your diet:
Fresh dairy
Nuts
Berries
Alcohol
Legumes
Other fruits
Starchy vegetables
Grains

Exercise – Exercise is recommended during the Atkins Diet as it will increase your weight loss as well as help in your overall health.

Diet Duration – The Atkins Diet is a lifelong diet that goes through 4 phases: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.

Induction – This is the beginning phase of the Atkins Diet and the most restrictive. It is intended to put the body rapidly into a state of ketosis and carbohydrates in this phase are limited to just 20 net grams daily. Most people will see significant weight loss of 5-10 lbs during this phase which lasts just 7 days.

Ongoing Weight Loss (OWL) – During the OWL phase of the Atkins Diet carbohydrates are slowly added back into the diet in an effort to determine your “Critical Carbohydrate Level for Losing”. This phase lasts until you are about 10 pounds from your goal weight.

Pre-maintenance – Additional carbohydrates are added to your diet in an effort to find your maintenence level. At this stage it is no longer necessary for you to be in ketosis.

Lifetime Maintenance – This phase is intended to carry on with the diet habits you learned in the previous phases in an effort to maintain your new weight.

Time Commitment – The time commitment is somewhat large initially as you are learning about the Atkins Diet and the new way to eat. Once you have become accustomed to the diet the time commitment is negligible.

Strict/Flexible – This is a strict diet because of the severe restriction on carbohydrates. Because the lack of carbohydrates in your diet is neccessary to enter the state of ketosis cheating is not allowed on the Atkins Diet.

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Additional Information -
Dr. Atkins’ New Diet Revolution, Revised Edition
The All-New Atkins Advantage: The 12-Week Low-Carb Program to Lose Weight, Achieve Peak Fitness and Health, and Maximize Your Willpower to Reach Life Goals
Dr. Atkins’ New Diet Cookbook

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