The Atkins diet was created by Dr. Robert Atkins. Unlike many other diets that emphasize low-fat foods and reduced calorie consumption, the Atkins diet focuses on restricting carbohydrates and sugars, while allowing fats from meats, dairy products and other foods. The Atkins diet begins with the induction phase, which lasts for two to four weeks. This is the most restrictive phase of the plan.
Step 1
Limit carbohydrates to no more than 15 g to 20 g per day, instructs Eric Westman, author of "New Atkins for a New You." Derive carbohydrates from vegetable sources, rather than from grain products such as breads and pastas.
Step 2
Replace coffee, tea, hot chocolate, soft drinks and any other beverage containing caffeine with filtered water, says Westman. Avoid alcohol in any form during the induction phase, instructs the Atkins website. Although an occasional glass of wine might be permissible in subsequent phases, it is not allowed for the first two to four weeks. The calories and sugars in alcohol might impede initial weight loss.
Step 3
Derive proteins primarily from meats, eggs, and dairy products. According to the Atkins website, permissible meats include beef, bacon, shellfish, lamb, ham and poultry. Avoid low-fat cheeses and milk, opting instead for full-fat dairy products. Also, avoid meat products cured with sugar.
Step 4
Opt for four to five smaller meals per day instead of two or three large meals, instructs Westman. A small meal might consist of 3 oz. of lean protein and 1/2 cup of vegetables. Eating frequent meals helps manage energy levels, and eating smaller portions might help prevent foods from being stored as excess fat.
Things You'll Need
- Vegetables
- Filtered water
- Meats
- Eggs
- Dairy products
References
- "New Atkins for a New You"; Eric Westman; 2010
- Atkins: Phase One Acceptable Food
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