"I get more questions about low-carb diets than any other weight loss method," says Troy West, CSCS, CPT, and owner of Empower Fitness in Portland, Oregon. "It's a great program for rapid weight-loss, as long as you do it rationally, in the right way." According to Coach West, there are four steps to a low-carb weight-loss diet like the Atkins Diet. Personal strength coaches at Empower teach their clients to go through these four phases. When the diet is combined with regular resistance training, Empower sees clients lose weight that they've previously been unable to lose with more traditional low-fat, low-calorie diets.
Step 1
Cut all simple carbs out of your diet. No bread, no potatoes, no pasta, and no sugars are allowed in the diet for this one- to two-week period. Other than meat and dairy products, only fiber-rich vegetables like asparagus and broccoli are allowed. Fruit is allowed once per day, as part of the post-exercise nutrition, when consumed with adequate protein.
This is called the Induction Phase in the Atkins Diet, and it is the hardest part of the low-carb diet process. The reduction in blood glycogen levels created by eating less simple carb glucose, forces the body to consume stored fat to create energy.
Step 2
Reintroduce more carbohydrates into your diet, in small amounts, once your body has adapted to using very little glycogen for energy. Add a serving of vegetables to the previous phase's carb intake. No more than this should be consumed. If you feel hungry, you can make up the difference with animal protein sources like meat, eggs and dairy products.
Step 3
Remain in the Sustained Weight-Loss Phase until you are within five to 10 pounds of your targeted body weight. You will then switch to the Pre-Maintenance Phase. Once you are within five to 10 pounds of your goal weight, you may feel like simply staying with the Sustained Weight-Loss Phase. That is a poor choice. You are far better served by slowing down the weight-loss process for the last few pounds.
Step 4
Increase your intake of carbohydrates during the Pre-Maintenance Phase. You may even add a small amount of simple carbs for a treat once or twice a week. The average daily intake of carbs during this phase should still never exceed 60 to 70 grams per day, however.
Step 5
Continue the Pre-Maintenance Phase until you reach your target body weight. This phase may take a week or longer to complete. At that time, you will switch to the maintenance phase.
Step 6
Limit your daily consumption of carbohydrates to 100 grams or less during the maintenance phase. Of the 100 grams, 50 can be simple sugars, although complex carbs will always be more desirable. If your body fat level increases more than 10 pounds while on the maintenance phase, you should reset into the Preparation Phase and begin the process again.
Tips and Warnings
- --The Low-Carb Diet program is a successful method of weight-loss for a large number of people, because it is based on sound scientific principles and the physiology of how the body works. Following the four-step process will ensure that you achieve maximum benefit from the program. --Consuming a small amount of simple carbs, like fruit, as part of a post-exercise protein shake or meal will help to ensure the nutrients go to the muscles rather than fat stores, while simultaneously helping to alleviate cravings for carbs.
- Before beginning any diet or exercise program, you should consult your family physician. Especially in the case of low-carb diets, blood lipids and triglycerides levels should be checked. Any history of kidney ailments in your personal medical history should be discussed with your physician before beginning a low-carb diet.
Things You'll Need
- High-fiber vegetables
- Animal protein sources
- Cooking ability
References
- "The Most Complicated Machine on Earth," Troy West, CSCS, CPT, 2008
- "Dr. Atkins' New Diet Revolution, 3d Ed." Robert C. Atkins, M.D. 2002
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