The diet consists of four phases that restrict "net carbs," or carbohydrates that impact blood sugar. The first "induction" phase restricts nearly all carbohydrates, except for a few leafy greens. Fruit, grains and sweets are strictly forbidden during this phase. Drastic weight loss, often to the tune of six to ten pounds, can be expected during induction. The second "ongoing weight loss" phase reintroduces a few carbs, but limits the amount severely until the desired weight loss is achieved. This phase lasts until the dieter is within ten pounds of their desired weight loss. The third "pre-maintenance" phase reintroduces more carbohydrates in preparation for the fourth "lifetime maintenance phase," in which the dieter can drop down to a previous phase to achieve continued weight loss.
Dieters can expect to eat an array of foods including lean meats, fish, cheese and cream, eggs, and moderate portions of salad and other vegetables. Fruits are banned in the initial phase but are reintroduced in modest portions. In later phases, unprocessed whole foods are emphasized. Dieters are encouraged to choose fiber-rich whole grains over processed flour and fruits and vegetables that fall low on the glycemic index.
Benefits of the Atkins diet include dramatic weight loss over the induction period along with the ability to eat rich, satisfying foods even on the strictest phase. However, low-carb dieters may experience initial irritability and fatigue associated with the beginning of ketosis and some may find the diet hard to maintain over an extended period. Those concerned about lack of food choice will find increasing numbers of Atkins-inspired dishes in restaurants, and easy substitutions for eating out can be found in the book.
The Atkins diet has come under fire in recent years for its drastic approach. Some argue that its restrictive nature is unsustainable and unrealistic for dieters who regain most of the weight they lose when they resume their old eating habits. Others decry its potentially high fat content, as eggs and meat are staples of the induction phase. However, the diet recommends lean proteins and moderation, a facet of the diet that has been expanded upon in more recent versions of the book. In recent studies, dieters have consistently lost more weight on low-carbohydrate plans. The diet has been praised for enabling sustained weight loss with its lifestyle-based approach.
