The Atkins Diet - questions and answers
What sorts of food are you allowed on the Atkins diet, and what do you have to cut out?
The Atkins diet recommends a limit of 20g of carbohydrate each day for the initial 14-day induction phase. This is a very small amount; for example a banana contains about 22g. So in this phase, the diet consists of meat, poultry, fish, eggs, cheese, a small amount of salad and vegetables, butter and oil. Carbohydrate-containing foods such as fruit, many vegetables, bread, cereals, rice, potatoes, pasta, cakes, biscuits, sugar, milk and yogurt should be avoided. The next phase is the ongoing weight-loss phase which allows about 40g of carbohydrate a day. So dieters are allowed some fruit, and more vegetables and nuts. Only sugar-free drinks are allowed. When a target weight is reached, dieters slightly increase their intake of carbohydrate until their weight stabilises, but the diet recommends not going over 90g of carbohydrate a day.
What are the possible side effects of the Atkins diet, and what are the potential risks?
During the induction phase of a low-carbohydrate diet like the Atkins diet, some people do experience side effects including constipation, halitosis, fatigue and headaches. In terms of risks, there is concern in the scientific community that because fat intake is often increased on low-carbohydrate diets, changes in blood lipids may increase the risk of coronary heart disease. There has also been concern that high protein intake would put extra strain on the kidneys. But although high-protein diets would not be recommended for people with kidney problems, no short term effects were seen in the healthy individuals that took part in the diet trials study. The Atkins diet is nutritionally restrictive, and vitamin and mineral supplements are advised while on the diet.
How long does it usually take to lose weight on the Atkins diet?
Weight loss can be very rapid in the 14-day induction phase of the Atkins diet, and a lot of this seems to come from fluid loss. A weight loss of 1 to 2 pounds a week is expected in the ongoing weight-loss phase.
What are the long term effects of low carbohydrate diets?
No long-term studies into the Atkins diet have yet been conducted, so as yet the long-term effects of low-carbohydrate diets are unknown.
What is ketosis?
When the body has used up its glucose stores, it turns to fat reserves for fuel. When the body burns fat, it creates molecules called ketones as a by-product. This is ketosis. Some ketones escape in urine, and some escape on the breath, which is why halitosis can be a side effect of low-carbohydrate diets.
The Atkins or similar low-carbohydrate / high-protein diets should never be followed without first discussing them with your GP.
