The Atkins Diet, also called the the Atkins Nutritional Approach, is a low-carbohydrate diet first introduced by Dr. Robert Atkins in 1972. The diet is based on the theory that too many refined carbohydrates cause obesity and offers a low-carb alternative to eating. The induction phase of the Atkins weight loss plan is the most restrictive and can last anywhere from two weeks to one year, depending on how much weight you need to lose. However, because the induction phase is the most restrictive, it is also the most effective way to lose weight fast. The Atkins plan offers a list of foods that are acceptable during this phase.
Step 1
Avoid forbidden foods. During the induction phase, bread, pasta, grains, fruits, starchy vegetables and dairy products other than cheese, butter and cream are prohibited. Also avoid nuts and seeds for the first two weeks.
Step 2
Eat regularly. Eating three regular-sized meals or five small meals a day will help keep your metabolism stable. Do not go more than six waking hours without eating. Eat until you're satisfied but not stuffed.
Step 3
Count your carbs. To lose weight fast during the induction phase, eat 20 g or fewer of carbohydrates each day--most of them in the form of salad greens and other vegetables. This amounts to about three loosely packed cups of salad. Cutting carbs means eliminating high-calorie foods, such as bread and pasta, which helps accelerate weight loss. It also prevents your body from converting carbs to glucose for energy purposes and instead burns body fat.
Step 4
Drink wisely. Since caffeine can affect blood sugar levels or appetite, avoid caffeinated drinks, such as soda and coffee, as well as drinks sweetened with aspartame. Instead drink at least eight cups of water a day.
Step 5
Exercise. There is no specific exercise regimen on the Atkins plan, but any exercise will help your body burn calories faster, thereby helping you to lose more weight.
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