The Atkins Diet focuses on lean protein, fruits, vegetables and healthy fats, such as olive oil and nuts, while reducing your intake of carbohydrates. Its claims you can lose up to 15 lbs. in two weeks by following the plan, however, this requires adhering strictly to the plan. The diet is broken down into four phases; as you progress through each phase, your daily intake of carbs changes.
Phase One: Induction
The Induction phase introduces you to the Atkins Diet and has two goals: Make your body burn fat rather than carbohydrates for energy, and jump-start your weight loss. You must limit your carb intake to 20 g of net carbs per day. You determine net carbs by subtracting fiber content from the total carbohydrates a food contains. Of the 20 g of net carbs you can consume, 12 to 15 g should come from vegetables, such as celery, cucumber, iceberg or romaine lettuce, radishes, peppers and mushrooms.
Phase Two: Ongoing Weight-Loss
You increase your carb intake to 25 g of net carbs each day while maintaining control of your appetite. The primary goal is to continue losing weight while gradually introducing a larger variety of foods into your diet. Using the Atkins food list as a guide is helpful. However, you should not exceed the recommended daily amount, and should continue to count the number of carbs you eat each day.
Phase Three: Pre-Maintenance
By the time you begin Phase 3, you should be within 10 lbs. of your weight-loss goal. Although your weight-loss will begin to slow down, it should not completely stall, nor should you experience extreme hunger or cravings. Begin by increasing your carbohydrate intake by 10 g of carbs each week or every other week. If you reach a plateau, or find cravings too hard to handle, reduce your intake by 10 g. This is where you need to remain until you've reached your goal, and is the carb intake you will follow to maintain your target weight.
Phase Four: Lifetime Maintenance
Phase four is the phase you remain in for life. Your carb intake should not stray from the comfort zone you discovered in Phase 3; adhering to this intake daily should keep you within 5 lbs. of your target weight with little effort.
Considerations
The Atkins Diet is not for everyone, so speak with your doctor to discuss all pros and cons before starting. Pre-existing conditions, such as diabetes, high blood pressure and high cholesterol, may require closer consideration due to the special health needs.
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