According to the Mayo Clinic, the Atkins diet is a low-carbohydrate diet that emphasizes protein and fat, and restricts fruits, vegetables and whole grains to help you lose weight. To go on the Atkins diet, follow a few rules for what and when you should eat. Always be sure to get your doctor's approval before you start any diet for weight loss.
Count Net Carbs
Instead of counting calories or fat, the Atkins diet limits your food intake by restricting carbohydrates. Each day, you can eat a certain amount of net carbs, which measure the carbohydrates that affect your blood sugar. To calculate net carbs in a food, subtract the grams of fiber from the total number of carbohydrates in a food. The number of net carbs you should eat each day depends on which phase of the diet you are in and on your body size and physical activity level. Focus on healthy carbohydrate sources starting with salad or leafy vegetables when your net carb limit is lowest, and later incorporating nutrient dense carbohydrates such as nuts, fruit, seeds and legumes. Avoid sweets and processed or refined carbohydrates.
Progress Through Phases
The Atkins diet starts with Induction. According to Atkins.com, the objectives of this phase are to start losing weight and to begin burning stored fat instead of dietary carbohydrates for fuel. In this phase, you eat 20 g net carbs per day with 12 to 15 g from vegetables. After at least two weeks on Induction, transition to Ongoing Weight Loss by increasing your daily net carbs to 40 to 60 g. MayoClinic.com says that you remain in this phase until you are within 10 to 15 pounds of your goal weight. In Pre-Maintenance, you add in 10 g daily net carbs per week to slow your weight loss and transition to Maintenance. Most people can eat 45 to 100 g net carbs per day when they are at their Atkins Carbohydrate Equilibrium.
Eat Proper Meals
Atkins.com says to eat frequently to avoid getting too hungry. Eat three meals plus two snacks per day, and don't go more than six waking hours without eating. Also, be sure to drink plenty of carbohydrate-free beverages such as water or herbal teas, and to take a daily multivitamin and multimineral to meet your vitamin and mineral requirements. At each meal, include 4 to 6 oz. protein foods such as eggs, poultry, fish or high fat cheese. If you trim the fat from meat, be sure to include an alternative fat source such as oil or butter on your vegetables. Atkins diet guidelines include avoiding processed foods, especially those that contain hydrogenated oils, trans fats or added sugars.
Member Comments