The Atkins Diet naturally changes your metabolism, enabling you to lose weight. Your body is capable of burning both carbohydrates and fat for energy. However, when you significantly lower your carbohydrate consumption, your body then burns more fat than carbs for fuel. To properly accomplish this, you must eat Atkins-approved foods -- in other words, foods that are low in carbohydrates.
Function
The Atkins Diet centers on four phases. You make your food selections from the list of approved foods during these phases. In each phase, the amount of carbohydrates you eat increases slowly until your weight loss stops and you reach the point of maintenance. The approved foods are based on the number of carbohydrates they contain; you must choose wisely, being careful not to exceed the allowed number of carbohydrates for the phase you are in.
Phase One
During phase one, you cannot exceed 20 g of net carbs per day -- the total carbohydrates minus the fiber content. Most fish, meat and poultry do not contain carbohydrates, allowing you free rein. Take note that some processed meat such as bacon, ham and deli meat contain sugar, which adds to your carb count. You can also eat as many eggs as you like, in any style.
Cheeses such as mozzarella, Swiss and Parmesan are permitted. However, limit your intake to 3 or 4 oz. per day, as cheese contains 1 g of carbohydrates per ounce.
Twelve to 15 g of your carb count each day should come from vegetables; 1 c. equals a serving, and you should consume several cups through the day depending on the number of carbs they contain. Use the Atkins carb counter to determine this.
Salad toppers such as mushrooms, sour cream and hard-boiled eggs are allowed, along with salad dressings containing no more than 2 net grams of carbs.
Fats and oils such as mayonnaise, butter and cooking oils are fine, along with artificial sweeteners.
Beverages such as diet soda, no-calorie flavored seltzer, herbal tea, decaffeinated coffee or tea and club soda are fine. As always, drink eight to 10 glasses of water each day.
Phase Two
This phase allows you to eat the same foods as phase one. However, you gradually add in 5 net carbs each week until you choose to move on to phase three. Atkins.com explains you begin with 25 g of carbohydrates the first week.
Dairy products come into play, and include ricotta cheese, heavy cream and cottage cheese.
Nuts and seeds such as almonds, cashews, pistachios, pecans and macadamias are now permitted.
Blueberries, raspberries, strawberries and cantaloupe or honeydew are permissible, as are lemon, lime and tomato juices.
When choosing from among these foods, do not allow your serving size to exceed 5 g of net carbs per day, adding 5 g each week until you are within 5 or 10 lbs. of your desired weight.
Phase Three
Phase three is pre-maintenance -- you can add between 10 and 30 g of net carbs each week, until you find the right balance for you. If you add 20 g and find yourself gaining weight, cut back until you stabilize your weight.
You are allowed starchy vegetables such as white potatoes, yams, acorn squash and carrots. Legumes are another new addition, and include kidney, black, lima, navy and pinto beans.
If you love fruit you will love this phase -- apples, bananas, grapes, watermelon, cherries, grapefruit, guava, mango, peaches and plums are all OK to eat at your discretion.
Oatmeal, whole wheat pasta and brown rice are now on your list as well.
Phase Four
Phase four of the Atkins Diet is the maintenance phase. Your food choices remain the same as the previous three phases. However, you can follow the Atkins food pyramid to make it easier. The foundation is protein sources, followed by vegetables such as asparagus, broccoli, cauliflower and spinach. Fruit comes next, and includes avocados, berries and pears. Fats like cheeses, oils, legumes and nuts are next, and rounding it out are whole grains. The number of carbs you consume is based on the balance you found during phase three.
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