The Atkins diet plan is a low-carbohydrate program for weight loss and then maintenance at your goal weight. Instead of counting calories, you count net carbs, which are the carbohydrates in food that affect your blood sugar levels. The diet claims to help you lose weight and improve your health, but you should talk to a doctor before you start Atkins because of its potential risks from a limited diet.
Phases
The Atkins diet plan is a low-carbohydrate program for weight loss and then maintenance at your goal weight. Instead of counting calories, you count net carbs, which are the carbohydrates in food that affect your blood sugar levels. The diet claims to help you lose weight and improve your health, but you should talk to a doctor before you start Atkins because of its potential risks from a limited diet.
Daily Plan
Eat 3 meals or 4 to 5 smaller meals per day, and do not go for more than 6 waking hours without eating. Throughout the day, drink at least 8 8-oz. glasses of a carbohydrate beverage such as water, herbal tea or coffee or tea with or without caffeine. Have a multivitamin and mineral supplement to reduce your risk of nutritional deficiencies from eating such a limited diet, and Atkins also recommends a fish oil supplement for omega-3 fatty acids.
Phase 1
At each meal, eat 4 to 6 oz. of a high-protein food such as beef, pork, lamb, eggs or any kind of fish, shellfish or poultry. Be sure to count the net carbs from proteins with small amounts of carbohydrates, such as bacon, ham and oysters. Get 12 to 15 daily net carbs from salad vegetables, such as greens, cucumbers or radishes, or cooked vegetables, such as broccoli, cauliflower or onions. The rest of your net carbs come from low-carbohydrate foods such as full-fat cheese or bacon bits.
Later Phases
During Phase 2, you can add in some carbohydrates from berries, cantaloupe, tomato or lemon juice, cottage cheese, heavy cream and some nuts and seeds. In Phase 3 and 4, you can also eat small amounts of starchy vegetables, such as acorn squash and carrots, legumes, such as lentils and beans, whole grains and fruit, such as apples, cherries or bananas. You should not eat sweets, trans fats from partially hydrogenated oils or alcohol while you are following the Atkins diet plan.
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