The Atkins diet is a low-carbohydrate diet divided into four phases. Most foods are allowed during most of the Atkins diet, at least in small quantities. The first phase, also called the induction phase, is the most restrictive, limited primarily to foods with little or no carbs. Each successive phase brings more food into your diet and a higher level of carbohydrates.
Induction Phase
The first phase of the Atkins Diet is designed to get your body burning fat as its main source of energy. This is why your intake of carbohydrates must be strictly limited to less than 15 grams. Eggs, meats, fowl, shellfish and fish are all allowed in virtually unlimited quantities because they contain no carbohydrates. Atkins recommends choosing lean protein sources to limit your intake of fat, and unprocessed meats to limit your exposure to preservatives. It is also recommended you get your limited daily intake of carbs by eating vegetables. Alcohol is strictly prohibited during this phase.
Phase Two
In phase 2, you're able to expand your diet past vegetables to include nuts, seeds and berries. Each week, you can add five servings of carbs to your daily intake. To make this easy, Atkins provides a list of several carb options. These include 3/4 cup of ricotta cheese, 30 almonds, 14 walnuts, and 1/4 cup of strawberries, raspberries or honeydew. While you aren't strictly limited to these quantities, adding just one of these five-carb options to your existing routine from the induction phase ensures your success in phase 2. Plus, each successive week, you can add an additional five carbs to your daily intake.
Phase Three
Phase 3 is called the pre-maintenance phase because it begins when you're about 10 pounds from your target weight. The purpose of this phase is to find your carbohydrate equilibrium, which is the number of carbs you can include in your diet without gaining or losing weight. To find your equilibrium, you add 10 daily carbs to your diet each week. 10 net carbs is 1/2 cup of white potatoes, 3/4 cup of carrots, 1/2 cup of beans, a small banana, a peach, a plum, 1/4 cup of pasta or brown rice or 1/2 cup of oatmeal. Net carbs are calculated by subtracting grams of fiber from total carbohydrate content.
Phase Four
The fourth phase of the Atkins Diet is known as Lifetime Maintenance. No food is strictly forbidden in this phase, the idea is that you will consistently eat the number of carbs you identified as your equilibrium point in phase 3. How you choose to allocate these carbohydrates is entirely up to you.
Alcohol and Caffeine
Consumption of foods or beverages containing alcohol or caffeine can slow your weight loss on the Atkins Diet. Drinking caffeine in particular can cause cravings and simulate the symptoms of hypoglycemia. Both should be avoided during the induction phase, or taken in small quantities if necessary. A glass of red wine is the alcoholic beverage best suited for the Atkins Diet, but a low carb beer, or spirits mixed with water or club soda, can also be acceptable.
Member Comments