The Atkins diet is a low-carbohydrate eating plan. The program operates on the principle that limiting your daily carb intake causes the body to switch from burning carbs for fuel, to burning fat for fuel. The end result of this process, called "ketosis," is greater weight loss. The diet works in four phases: Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance. Those willing to forgo processed foods such as white bread, pasta, white flour and white rice can achieve dieting success by following the diet as specifically outlined.
Step 1
Start the program at the phase suitable for you. Dieters who have a lot of weight to lose are advised to begin the program at Induction Phase 1 to fully orient themselves to the low-carb way of eating. Dieters with less weight to lose may begin at any of the other three phases: Ongoing Weight Loss, Pre-Maintenance or Lifetime Maintenance.
Step 2
Pace your weight loss correctly. If you're steadily losing weight after completing the first phase, it is acceptable to increase your daily carbs at a slower pace instead of the recommended daily increment of 5g per week. According to Atkins.com, you don't necessarily have to introduce a new carb food group each week either. The program fully supports a more cautious approach to weight loss if that suits you best. You may apply this philosophy to each of the three remaining phases of the program.
Step 3
Eat an adequate amount of calories per day. The Atkins program adheres to the school of thought that too few calories slows your metabolism down and slows your weight loss. The program recommends tweaking your calorie ranges to find the range best suited for you. For example, the recommended daily caloric range for women is 1,500 to 1,800, and the recommended range for men is 1,800 to 2,200.
Step 4
Consume adequate amounts of protein with each meal. The recommendation is 4 to 6 oz. of protein with all three of your daily meals. Your protein can come from a number of sources such as red meat, fish, poultry or tofu and can be either lean or fatty cuts. Even marbled cuts of beef are encouraged. It is recommended that you cook leaner cuts of meat in a healthy oil such as olive oil.
Step 5
Eat three regular-sized meals and two snacks every day. Or if you prefer, you may eat four to five smaller meals per day. According to Atkins.com, eating every few hours stabilizes your blood sugar and energy levels, which helps keep better control your appetite. You are encouraged to eat until you feel satisfied, but to not overdo it.
Step 6
Refrain from eating foods containing added sugars. These sugars are high in calories and carbs and have no nutritional value. You are encouraged to sweeten your beverages with with non-caloric sweeteners such as sucralose, saccharin, xylitol and stevia instead. For each packet of sweetener you consume, count it as 1g of your net daily carbs.
Step 7
Consume approximately 12 to 15g of your daily carbs in the form of what Atkins calls "foundation vegetables." Foundation vegetables are leafy green veggies, non-starchy and high in fiber. Atkins.com states, "[Fiber]...plays a key role in blood sugar management, and, of course, regularity." Atkins.com further surmises that fiber helps make you feel like you are full, thus aiding in weight control.
Step 8
Take a daily multivitamin. The daily combination of eating whole foods along with a good multivitamin ensures you are receiving all the nutrients required to maintain good health. A multivitamin containing magnesium, potassium and calcium is recommended. Be sure to include omega-3s, preferably in the form of a fish oil, or in an alternative form.
Step 9
Drink at least eight glasses of water everyday to keep yourself well-hydrated. Other fluids such as tea and coffee are encouraged in moderation. Atkins.com asserts that drinking fluids helps the body rid itself of water weight.
Step 10
Engage in daily exercise as part of your dieting regimen. Physical activity is considered a natural complement to a healthy diet. Exercise may involve any number of physical activities such as jogging, swimming or brisk walking. Atkins.com advises that you wait until at least a week or two after beginning the Atkins program to start a new exercise program.
Tips and Warnings
- Track your successes along the way. It is recommended that you weigh yourself once or twice a week to gauge your progress. Set your goals in smaller increments to reach them sooner and remember to reward yourself for each goal you meet. Keep a food journal and write down the foods you eat and the fluids you drink. Write down the feelings and emotions related to your eating habits. Journal your challenges and victories as well. Keeping a journal is a great way to keep your weight loss efforts in check. Find a weight-loss buddy to encourage you along the way and to share your experiences with. Inform your family and friends of your weight-loss efforts so they can lend their support as well. Plan your meals ahead of time. Knowing your meals ahead of time helps avoid unplanned cheats. Fill your cupboards with healthy, low-carb food choices. Brown bag your lunches to avoid temptation of buying processed foods and treats from vending machines.
- Visit your doctor to see if the Atkins diet is right for you before you begin.
Things You'll Need
- Proteins
- Sweeteners
- Vegetables
- Multivitamin supplement
- Water
- Exercise program
Member Comments