Following a low-carb diet, such as the Atkins Diet, can help you lose weight, reduce your cravings for sweets and stabilize your blood sugar levels. However, it's important to note that the long-term health effects of a restricted-carb diet are unknown, and there is speculation that eating a diet high in animal protein and saturated fat might cause kidney damage, elevate your cholesterol levels and increase your risk of heart disease.
Always consult your physician before beginning any weight-loss program.
Step 1
Follow the induction phase of the Atkins Diet closely. The Atkins program is divided into four phases -- induction, ongoing weight loss, pre-maintenance and maintenance. Induction is the shortest and strictest phase of the diet; do not stay on induction for more than two weeks. During the induction phase, you may eat between 6 and 8 oz. of protein and unlimited amounts of fat at each of your three meals. You'll eat very few carbohydrates -- no more than 20 g of "net carbs" daily. A net carb is calculated by subtracting the grams of fiber from total carbohydrate grams. The majority of your carbs must come from nonstarchy vegetables, although some carbs can come from artificial sweeteners or dairy products that contain natural sugars. You'll need to take a multivitamin and drink plenty of water to stay hydrated during induction.
Step 2
Transition from induction to ongoing weight loss, or OWL. You can stay on this phase of the Atkins program until you are within 10 pounds of your goal weight, then you'll move to pre-maintenance. More foods are allowed during the OWL phase, and you'll gradually begin to increase your carb intake. Berries, low-carb fruits and certain legumes can be eaten during OWL. Increase your net carb intake to 25 g daily when beginning OWL. During OWL, you'll slowly increase your carb intake and look for your "carbohydrate level for losing," or CLL. The Atkins diet acknowledges that everyone has a different tolerance for carbohydrates -- some people can lose weight eating 60 g of carbs a day, while others stop losing weight if they consume more than 40 g of net carbs daily. CLL allows you to personalize the program and find the number of carbs you can eat in a day and still lose weight.
Step 3
Move into the pre-maintenance phase when you have about 10 pounds left to lose. This is the last weight loss phase, and you'll slow your weight loss down by increasing your carb intake slightly, raising you CLL. You'll add more foods back into your diet -- starchy vegetables, whole grains and more fruit. Begin with small portions of these higher-carb foods and see how your body responds. If weight loss stops, lower your carb intake back to your OWL level. When you've reached your goal weight, move to the final phase of the diet.
Step 4
Continue your new low-carb lifestyle with phase four -- lifetime maintenance. You've reached your goal weight and discovered your personal carbohydrate threshold. This last phase isn't really a "phase" at all, but a way of eating that you could potentially sustain the rest of your life. If you find yourself slipping back into old habits or gaining weight, you can go back into phase two or three to lose weight.
Tips and Warnings
- The first two phases of the Atkins diet can be very low in fiber. If you become constipated, try a high-fiber supplement.Choosing an iron-free vitamin will also ease constipation -- and iron-deficiency usually isn't a problem on a high-protein diet.
- When your body burns fat instead of glucose for energy, acidic byproducts called ketones are released. The Atkins diet aims to put your body into ketosis, and you can measure the ketones excreted in your urine to see if your body is burning stored fat. Most people are able to eliminate excess ketones, but people with diabetes or compromised kidney function might have problems. For diabetics, a buildup of ketones in the bloodstream can lead to a life-threatening coma from ketoacidosis.
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