The Dr. Atkins diet is a diet without any carbohydrates at the start, and which gradually reintroduces them into the diet until you reach a maximum carbohydrate threshold not to be exceeded (which is different depending on the person). This is really the particularity of this diet which essentially revolves around carbohydrates. It was through a book published in 1972 that the Atkins diet became known. It was developed by Doctor Atkins, a New York nutritionist.
According to the Doctor, the fact of no longer consuming carbohydrates would put the body in a chemical situation such that it would then be easier to burn fat quickly, without any apparent feeling of hunger.
It is a diet categorized as “ low-carb ”, which means that there is very little carbohydrate intake ( carb meaning carbohydrates in English, which translates to carbohydrates ). The diet is also one of the first of its kind, the ” low-carb “, in 1972, being a new concept. In the absence of glucose, the body produces ketone bodies by using fat. This fuel (fats) then replaces glucose and would thus make it possible to lose weight. Many diets were then based on very similar concepts, without however there being any fundamental scientific studies to demonstrate the benefits of this type of diet in the long term.
The plan is based on several fundamental rules:
- Never count calories.
- All authorized foods can be consumed at will until the feeling of satiety.
- Do not eat when you are not really hungry.
- You don’t have to force yourself to finish your plate.
- It is necessary to drink a lot of water (or drinks without calories). You don’t have to restrict fluids, but you don’t have to force yourself to drink either.
- Several small meals, on a frequent basis, are preferable.
- If you are feeling weak from rapid weight loss, then you can consume more salt.
- Every day take a multivitamin pill.
- Carefully read the labels of “low calorie” foods, drinks, syrups and desserts: select only those that have no (or few) carbohydrates.
The diet is then based on 2 fundamental phases (unlike the new Atkins version of 2011 , which is based on 4 different phases). During either of the two phases, the previous fundamental rules must be respected.
First phase – Induction
The first phase usually takes place over a week. It is quite restrictive but it is the only phase that is fixed , the second being more flexible. In addition to respecting the 9 fundamental rules (above), you should not eat anything that is not included in the following list :
| type of food | Extra |
|---|---|
| Meat | At will. Beef, pork, chicken, turkey, fish (including canned tuna and salmon), seafood (except oysters, clams, muscle, scallops, and pickled) |
| Salads | Two small salads a day (each about the size of an average unpacked cup) consisting only of green vegetables, celery, cucumbers or radishes. Season with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or a large pickle instead of a salad, with green olives. |
| Condiments | Salt, pepper, mustard, horseradish, vinegar, vanilla and other extracts, artificial sweeteners, dry powdered spice that does not contain sugar |
| fat | Butter, margarine (without processed fatty acids), oils, lard and mayonnaise (generally speaking fats have no carbohydrates). |
| Juice | Lemon juice (yellow or green) |
| Cheeses | About 100 grams per day of any hard cheese. No cream cheese or cheese spread. |
| Cream | Four teaspoons a day. Do not use milk (because cream has fewer carbohydrates than milk) |
| Others | Celery, chicory, Chinese cabbage, chives, cucumber, endive, escarole, fennel, lettuce, olives (green or black), onions, pickles, parsley, peppers, radishes, green onions, watercress. |
| Dessert | Gelatin with artificial sweeteners ( comment from CalculerSonIMC : yes it’s not very French, consider that these are “crocodile” type sweets from Haribo) |
| Drinks | Water, sodas (without sugar), tea (without sugar), coffee (without sugar), decaffeinated (without sugar).
|
No fruit, bread, pasta, rice. No alcohol allowed. In general, if an element is not present in the list above, it should not be consumed during the first week. However, Doctor Atkins’ method is really based on a reduction in carbohydrates. During the first week, if you allow yourself some deviations, you must therefore ensure that the foods you eat have only a few carbohydrates.
Second phase – Reintroduction of carbohydrates
The second phase consists of gradually reintroducing carbohydrates into the diet.
According to the literature, Doctor Atkins was relatively proud of the particularity of his method, which at the time differed greatly from other diets in that his second phase was quite free. Conversely, diets that worked according to a very specific formula, which had to be followed to the letter (which is for example quite true for the Scarsdale diet in general).
The Atkins diet is a diet for life, which is why the second phase is flexible and must adapt to everyone’s tastes . The principle of the second phase is to seek little by little to find the number of carbohydrates necessary to maintain your healthy weight. Indeed, Doctor Atkins assumes that the more carbohydrates you consume, the more difficult it will be for your body to eliminate fat (because it will primarily use carbohydrates as a catalyst, and not your fat). It would therefore remain to find the ideal level of carbohydrates during this second phase.
For this, in his book published in 1972 (and republished several times since then), the Doctor categorized the main foods according to different levels of carbohydrates. The goal is to select foods each day so that their total carbohydrates are equivalent to the total you need. This is called the CCL , for “ Critical Carbohydrate Level ”. A level of carbohydrates not to be exceeded as part of the diet.
To find your own CCL during phase 2: you must gradually add carbohydrates to your diet, in increments of 5 to 8 grams depending on the method. After adding 5 to 8 grams and after waiting a week, if the weight continues to decrease, then the operation must be repeated. And this until the weight is maintained. You will then know the CCL that you will have to respect.
Doctor Atkins indicates that it is better to measure your waistline with a tape, rather than to weigh yourself. In fact, the indications provided by the scale are generally less precise and may be the result of temporary events (such as temporary water retention, etc.).
During the second phase, it is possible to eat all the foods included in the first table, as well as the following foods: Asparagus, avocado, bamboo shoots, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage, cabbage -flower, Chard, Chinese cabbage, eggplant, kale, kohlrabi, mushrooms, okra, onions, peppers, pumpkins, rhubarb, sauerkraut, snow pea pods, spinach, green beans, zucchini, tomatoes, turnips, chestnuts of water, butter beans, zucchini squash.
It is therefore still not possible to consume fruit for example, a major defect of this diet.
ADVANTAGES
In general, the Atkins diet is quite easy to implement, its principle being mainly focused on “ low-carb ”. However, this requires knowing the carbohydrate content of each of the different foods that we eat, which is not always easy.
Weight loss can be quite rapid in the first week, although Dr. Atkins’ claims about the role of carbohydrates in fat burning have not been proven. The diet does not pose any particular problems during outings (restaurants, with friends, etc.).
People who try this diet generally do not feel frustrated and experience this diet well from a psychological point of view.
DISADVANTAGES
This diet causes deficiencies. The first phase of the diet is categorized by ANSES as hypocaloric, ie the number of calories provided by the diet is insufficient. The second phase is healthier. This diet is composed of a significant loss of carbohydrates, which can cause fatigue or depression when followed on a permanent basis.
In addition, it is a diet containing too much fat for the body. ANSES classifies this diet as high fat (in addition to being low calorie). In the long run, the method of Doctor Atkins can lead to cardiovascular diseases . It is a dangerous diet for people with diabetes.
It is recommended to do urine tests during this diet to ensure its carbohydrate level. During the first phase of the diet, carbohydrate levels are extremely low, so it is best to discuss this diet with your doctor or dietician before implementing it.
No studies have yet proven the safety of this diet over the long term. Reservations are therefore to be made.
According to the association of GROS (5) , the diet should be avoided and is considered as a passport for the infarction. Indeed, the diet is too rich in fat and causes a significant increase in blood cholesterol , which promotes atherosclerosis. Lack of carbohydrates in the diet reduces the richness of the muscles in glycogen, which can lead to fatigue and muscle pain.
ORIGINS OF THE REGIME
The origins of this diet are clear: it is the invention of Doctor Robert Atkins. A nutritionist doctor who died in 2003. He is a pioneer of “ low-carb ” diets since the Atkins diet is probably the first diet of this type.
ANSES’S OPINION
The opinion of ANSES is the opinion of the French health security agency. This notice should be read with caution and is important. Beyond 20% difference compared to ANSES recommendations, the difference is on a red background, otherwise it is on a green background. For salt, the reference value is that of the average consumption of French people according to the INCA2 study, so it is not an ANC.
| Atkins diet (* ) | ANC – Reference values (women / men) | Difference (woman / man) | |
|---|---|---|---|
| ANSES’s opinion is taken from Request No. 2009-SA-0099 (3) | |||
| Energy (kcal/d) | 1590 | ~2000 if sedentary. ~3000 if very active. | Very low calorie |
| Lipids (%AET) | 56% | 35 to 40% of caloric intake (CA) | +49% / +49% |
| Fibers (g/d) | 8 | 25 / 25 | -68% / -68% |
| Iron (mg/d) | 10.6 | 16 / 9 | -34% / +18% |
| Calcium (mg/d) | 961 | 900 / 900 | 7% / 7% |
| Magnesium (mg/d) | 218 | 360 / 420 | -39% / -48% |
| Sodium (mg/d) – Salt | 3528 | 2522 / 3447 (INCA2) | +40% / +2% |
| Vitamin B9 (µg/d) | 269 | 300 / 330 | -10% / -18% |
| Vitamin C (mg/d) | 129 | 110 / 110 | +17% / +17% |
| Vitamin D (µg/d) | CN | 5 / 5 | CN |
The average of the referral breakdowns was taken into account (the Atkins diet being broken down into three in the ANSES report).
| This diet is hypocaloric , but once stabilized the caloric intake approaches normal (1990 kcal/d). This diet is part of a desire to change eating habits over the long term , which is a good point. However, it is important to note that this regime has specific features that classify it in the category of private regimes . Indeed, it is impossible to consume fruit, for example, for the duration of the diet. This is why we issue a real warning about this diet. Explanation of the attribution of the note: |
SHARE THIS FILE ON SOCIAL NETWORKS AND GIVE YOUR OPINION!
Do you want to give your opinion on this diet?
If you’ve tried this diet before and would like to email us with your feedback so it appears on this page, we’d love to! To do this, simply use the form below.