If you are ready to drop weight quickly, you might consider the Atkins Diet. This diet was one of the first low-carb eating plans to enter the weight loss market. The Fast Fat track of the Atkins Diet is a lower calorie version of the traditional Atkins Diet and will involve monitoring how many calories you consume while watching your carb intake. You might want to pick up a copy of the Atkins Diet book to get more meal ideas. Speak to your physician about following a low-carb diet.
Limit your calorie intake to 1,000 calories per day. While following the modified Atkins plan to drop the weight quickly, you’ll eat 200 calories at each meal. Keep a food journal to keep track of the calories in each of your meals.
Eat five small meals each day. To stave off hunger, you will eat every three hours on the Atkins plan to help you lose the weight quickly.
Get most of your calories from fat sources and proteins. Atkins emphasizes cutting carbohydrates from your diet, including bread, rice and potatoes. To lose weight quickly, you’ll be getting 75 to 90 percent of your calories from fat sources and proteins. Nuts, beef, pork, chicken, turkey and butter are some examples of the fat sources and proteins you'll consume on Atkins.
Prepare your meals around the calorie and carbohydrate restrictions. You can eat each of these items individually as a small meal on the Fat Fast version of Atkins: 2 scrambled eggs, 2 oz. of beef chuck, tuna salad with 2 tbsp. of mayo, 1 ½ oz. of macadamia nuts, sugar-free gelatin with whipping cream and 1 oz. of cream cheese.
Follow the 1,000-calorie diet for three to five days. After that, you can add another 200 calories to your diet. You will continue to eat 1,200 calories per day until you reach your goal weight. Once you reach your goal weight, you can follow the maintenance phase of the traditional Atkins Diet.