The Atkins Diet allegedly turns your body into a fat-burning machine by improving your metabolism and using fat instead of carbohydrates as your primary energy source. The Atkins Diet is a low-carb plan that emphasizes lean protein, healthy fats and limited complex carbohydrates -- mostly in the form of vegetables -- to stabilize your blood sugar and eliminate cravings.
The Atkins Diet has four phases -- an induction phase that promises rapid weight loss; the ongoing weight loss phase, also called OWL; pre-maintenance; and lifetime maintenance.
Step 1
Understand the basic principle of "net carbs" that forms the foundation of the Atkins Diet. A net carb is the total amount of carbs minus grams of fiber. For example, 1/2 cup of raw broccoli has 2.3 g of carbs and 1.3 g of fiber, so it has 1 net carb. In the beginning, you may consider joining the official Atkins diet website or buying a book that has an easy reference net carb food list.
Step 2
Start the induction phase by eating three large meals or five smaller meals daily. Every meal should include 6 oz. of protein, as much fat as you'd like and some portion of the 20 net carbs allowed per day. At least 15 g of net carbs should come from vegetables on the Atkins-approved list. The remaining 5 g of net carbs can be from cheese, cream, sour cream or salad dressings, which have minimal carbs.
Step 3
Do not eat any type of sugar, including natural fruit sugars, during the induction phase. Atkins-approved artificial sweeteners include: Splenda, Sweet 'N Low and stevia. Each packet of sweetener counts as 1 g of net carb. Do not consume more than 3 a day. If you have sugar cravings, try sugar-free gelatin desserts or Atkins-brand snack bars.
Step 4
Stay in the induction phase for at least two weeks, although you may continue in this strict phase longer if you have a lot of weight to lose. Induction allegedly not only jump-starts your weight loss, but also shifts your body from carbohydrate-burning to fat-burning. Continue in the induction phase if you still have cravings for sugar. Move into the next phase, ongoing weight loss, if you are bored with your food choices or don't have more than 15 pounds left to lose.
Step 5
Add more net carbs in each phase of the Atkins diet. Part of the Atkins plan is the "carb ladder" -- moving up the ladder involves adding more carbs. In phase 2, berries, legumes and vegetable juice are added in stages. In Phases 3 and 4, you'll add higher-carb vegetables such as sweet potatoes and winter squash, as well as whole grains.
Step 6
Remove carbs from your diet if you start to gain weight. Go back at least one phase until you are at your goal weight again.
Tips and Warnings
- Find a friend to do the Atkins diet with you -- having support can help you stay on track. Or find an online support group where you can ask questions.
- Take a multivitamin, especially during the induction phase, advises the Mayo Clinic website, because the diet can be very restrictive, and you may be at risk for certain nutritional deficiencies.
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