The Atkins diet in the Indian context
What is the Atkins diet? Officially called the Atkins Nutritional approach, it is a low carbohydrate diet created by Robert Atkins. The Atkins diet involves restricting carbs to aid the body’s metabolism from burning glucose as fuel to burning stored body fat. This process, called ketosis, begins when insulin levels are low; in normal humans, insulin is lowest when blood glucose levels are low (mostly before eating).
There are 4 phases in the Atkins diet. Phase 1 Induction phase – Here carbs are cut back to 20 gms a day. This phase has the most rapid weight loss and allows foods that are quite filling, while restricting many others.
What do you eat? Your carbs come only from vegetables in this phase. Your menu will look like this: 2 eggs in the morning, a bowl of vegetables and grilled chicken for lunch, snack – cheese or nuts, and dinner will comprise of just the meat cooked in your favourite style and a bowl of yogurt. Oil and fats are encouraged in this diet.
Phase 2 Ongoing weight Loss – Here Carbs are slowly and carefully added to the diet.
What do you eat? One rule of thumb – First add the veggies and then whole grains later to increase carbs. Sample menu: 2 eggs for breakfast with either orange juice, or a fruit. A huge bowl of vegetables for lunch with one chapatti and a bowl of dahi. For snacks again nuts and cheese. Dinner is a small bowl of salad with fish or chicken curry, or grilled meat. This phase continues until you are 5 to 10 pounds (3 to 5 kgs) from your desired weight loss goal.
Phase 3 Pre Maintenance – As dieters near their goals, weight loss slows down, with more carbs added to the diet. Indiv >