Atkins 20 Diet

The Atkins diet promotes weight loss through a low-carbohydrate diet. Backers of the Atkins diet say it can also prevent or improve many health conditions, including high blood pressure and heart disease.

ishonest takes a closer look at the Atkins diet and helps you decide if it is right for you.

The Atkins 20 Diet: How It Works

The Atkins diet has evolved since its creation in 1972. There are now two Atkins diets: Atkins 20 (the original diet, which is described here and is based on intake of 20 grams of Net Carbs) and the new Atkins 40, which is less strict (based on intake of 40 grams of Net Carbs).

The main features of the diet haven't changed: Lose weight and improve health by eating a low-carbohydrate diet that consists of:

• Protein
• Vegetables
• Healthy fat

The diet has an Atkins Food Guide Pyramid that helps explain the Atkins method. At the top of the pyramid are foods that you can eat a little of -- but only after you have lost weight. These include whole grains such as:

Missing from the Atkins Food Pyramid are "white" foods -- forbidden foods that you should avoid. These include:

• White sugar
• White rice
• White bread
• White potatoes
• Pasta made with white flour

You don't have to count calories on the Atkins diet as long as you are reasonable with portion sizes. The only thing you have to calculate are carbohydrates. Specifically you need to count Net Carbs -- the total grams of carbohydrates minus grams of fiber.

Atkins Diet Phases

The Atkins diet consists of phases. The amount of Net Carbs you eat each day varies based on the phase.

Phase 1 -- Induction. This is the strictest part of the diet. You must avoid all:

• Fruit
• Bread
• Grains
• Starchy vegetables
• Dairy products (except cheese and butter)
• Alcohol

You eat only 20 grams of Net Carbs daily. That's significantly less than the FDA recommendation of 300 grams of carbohydrates daily.

The goal of phase 1 is to rev up your body's ability to burn fat. And because you lose the most weight during this phase, it is designed to motivate you to stick with the diet.

Science Behind the Theory

The main idea behind the Atkins diet is to change your metabolism so that you burn fat for energy instead of glucose, a process called ketosis.

When you eat foods high in carbohydrates, such as refined sugar, your body turns it into glucose. Your body can only store a certain amount of glucose. So it burns it off first, leaving fat to accumulate in the body.

The theory goes that if you significantly cut back on the amount of carbohydrates you eat, your body will spend more time burning fat and you will lose weight.

Not only does the Atkins diet change your metabolism, studies show that eating more protein helps to curb appetite.

Does It Really Work and Is It Safe?

Studies have shown that people who stick to a low-carbohydrate diet like Atkins can lose weight.

A study in The Journal of the American Medical Association comparing diets found that women on the Atkins diet lost more weight and experienced more health benefits. After one year on the Atkins diet, people in the study lost an average of 10 pounds. They also had improved triglyceride levels and lower blood pressure. But experts say any diet that helps you lose weight will probably improve your cholesterol.

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