The Atkins low-carbohydrate diet includes advice for losing weight and for keeping it off for good. The Lifetime Maintenance plan for Atkins may help you control your weight for the long-term, but it may be unhealthy if you follow it for a long period of time. For help developing a nutritionally adequate plan, talk to a doctor or nutritionist.
Atkins for Weight Control
Lifetime Maintenance is the fourth and final phase of the Atkins program. It may be easier for you to follow the Maintenance plan if you use the Atkins program for your entire weight loss journey and get accustomed to the diet plan. The Atkins Diet starts in phase 1, or Induction, for rapid weight loss. Phase 2, Ongoing Weight Loss, and phase 3, Pre-Maintenance, allow you to keep losing weight until you achieve your goal weight. Phase 4, Lifetime Maintenance, is intended to prevent regaining weight.
Net Carbs
Atkins is a low-carbohydrate diet, and during Lifetime Maintenance, you continue to monitor your carbohydrate intake by counting net carbs. To calculate the net carbs in a serving of food, subtract the amount of dietary fiber, in grams, from the total amount of carbohydrates in the food. Phase 1 of Atkins allows 20 g daily net carbs, and the limit increases as your weight loss slows throughout the diet. When you get to Phase 4, Lifetime Maintenance, your net carb limit is likely to be about 65 to 100 g.
Foods on Maintenance
The list of allowed foods for the Maintenance plan on Atkins is the same as the list for phase 3, Pre-Maintenance, but you get a higher net carb limit during phase 4. You can have plenty of protein foods, such as meat, poultry, fish, eggs and tofu, as well as fats, such as oil and butter. Your food choices include vegetables, full-fat dairy products, nuts and fruit. The Maintenance plan does not include refined grains or added sugars such as in sweets or soft drinks.
Tips
Continue to count your net carbs carefully, and weigh yourself regularly when you are on Lifetime Maintenance. The Atkins diet claims that your net carbs determine whether you gain or lose weight, so lower your net carbs if your weight climbs more than 5 lbs. from your goal weight during Lifetime Maintenance. Atkins recommends including exercise most days, and increasing your physical activity levels if you find that you have trouble controlling your weight.
References
- MayoClinic.com; Atkins Diet: What's Behind The Claims?; July 16, 2009
- Atkins: Phase 4: Troubleshooting in Phase 4
- Atkins: Physical Fitness and Weight Maintenance
- Atkins: Phase 1: What You Can Eat in This Phase
- Atkins: Phase 2: What You Can Eat in This Phase
- Atkins: Phase 3: What You Can Eat in This Phase
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