Atkins Diet is a high protein, low carbohydrate diet.
Low - carb diet is dietary program that restrict carbohydrate consumption usually for weight control. Foods high in digestible carbohydrates are limited or replaced with foods containing a higher percentage of proteins and fats. This diet promotes using meat, eggs, and cheese while discouraging high carbohydrate-content foods such as bread and rice. According to Robert Atkins (the author of this diet), on having a low carbohydrate diet, our body will enter into a state of ketosis, in which, instead of carbohydrates, fat is digested to release energy. This reduces the need for more insulin produced by the pancreatic cells and the fat deposits are subsided. Thus, the body weight is reduced to a considerable amount.
The Atkins nutritional philosophy is that carbohydrates are weight gain culprits that are converted into fat by the body’s insulin, and that restricting processed and refined carbohydrates will cause weight to plummet healthily.

Phases
There are 4 phases of the Atkins diet:
1. Induction Phase- most restrictive- and minimum of 2 weeks. During this time are permitted to eat no more than 20 grams of carbohydrates per day. (The 20 gram carbohydrates limit is generally derived from trace amounts of carbohydrates in sauces, dressings, cheeses and a couple cups of lettuce greens or vegetables daily). During these two weeks, participants are not allowed to have any, fruits, bread, pasta, grains, starchy vegetables, nuts, seeds, legumes, dairy products, cereals, or high GI (glycemic index) vegetables such as carrots, potatoes, peas and corn. The Induction phase is usually when many see the most significant weight loss — from 5-6 to 10 pounds per week. During this induction phase only fats, meats, and certain cheeses are allowed, keeping your carbohydrate intake extremely low, almost to none. This puts your body into ketosis.

2. Ongoing Weight Loss Phase (OWL) - consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams. The OWL phase lasts until weight is within 10 -12 pounds (5 kg) of the target weight.

3. Pre-maintenance Phase -Carbohydrate intake is increased again this time by 10 net carbohydrates a week. Pre-maintenance phase of Dr. Atkins diet was meant to get ready for the future low carbohydrate diet. Weight-loss is already done.

4. Lifetime Maintenance Phase - the fourth and the final phase suggesting that running to old bad habits is forbidden.

Allowed foods:
Meat – pork, lamb, beef, veal, chicken, turkey, duck, goose (except liver).
Fish - tuna, salmon, sardines and herring.
Shellfish - lobster, clams, shrimps and crabmeat.
Eggs – in any ways that you can prepare (scrambled, fried, soft-boiled, hard-boiled, omelete)
Cheese – Parmesan, Cheddar, Gouda, Gorgonzola, Roquefort and other blue cheeses, Brie, Camembert, Cottage, Ricotta, Swiss cheese
Butter, margarine, mayonnaise, cream, (all fat are allowed)
Oil - cold-pressed or expeller-pressed oils are strongly suggested.
Bacon and ham, salami and sausages, hot-dog
Vegetables – eggplant, spinach, bean sprouts, artichoke hearts, broccoli, zucchini, tomato, turnips, squash, cabbage, cauliflower, celery roots, head lettuce, chicory, cucumber, radishes, green leaf lettuce (restriction for carrots, peas, corn, potatoes).
Spices and herbs – garlic, onion, cayenne pepper, basil, rosemary, sage, dill, oregano, pepper, tarragon, thyme, cilantro, ginger
Fruits – mango, kiwi, apple, cherries, peach, grapes, grapefruit. Avoid high glycemic index (GI) fruits such as watermelon, bananas and pineapple.

Banned Foods:
Bread, pastry, cakes - all kinds
Spaghetti, pasta
Milk, yoghurt
Sugar, syrup

Acceptable Beverages:
Be sure to drink a minimum of six – eight glasses of water each day, including:
• Filtered water, Mineral water, Spring water and Tap water
Additionally, you can have the following:
• Clear Broth/Bouillon (not all brands, read the label)
• Club Soda, Diet Soda
• Decaffeinated Coffee. Everyone should try to avoid caffeine. Also grain beverages (coffee substitutes) are not allowed.
• Tea (only green, herb)
• Lime (lemon) juice - (limit to two or three tablespoons a day)
• Alcoholic beverages (beer, liqueur) are also not permitted during Induction Phase. Those low in carbohydrates are an option, in moderation, in later phases.

PRO:
1. The advantage for dieters - they get to eat meat, bacon, cheese, eggs, and fats (including butter, mayonnaise and oil).
2. The followers lose weight more quickly than more traditional plans without serious effects on health.
3. They stop consuming junk food and processed food.
4. Eat nutrient rich carbohydrates, like leafy green vegetables, plus other vegetables and some fruits.
5. Lose weight without going hungry.
6. Never count calories or points again.

CON:
1. Extremely high protein diets, like Atkins diet, can lead to acidic urine. Acidic urine leaches calcium from the body, which significantly increases one’s risk for osteoporosis and kidney stones.
2. However, it is important to contact a healthcare professional before starting Atkins diet, especially if you are at risk for high cholesterol, kidney disorders, coronary heart disease, stroke and diabetes.
3. The Atkins Diet goes against much of the established advice of the previously held ideals in the health community in its acceptance of high fat and meat intake.
4. Most people may have a very difficult time with they must fundamentally change the way they eat on a long-term basis, eliminating potatoes, rice, pasta, bread and sweets.

Terms and conditions:
If you are pregnant, or you are allergic to certain food, or you have any medical problems, do not fallow this diet before to consult with your family doctor.

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