Atkins is a low-carbohydrate diet plan for weight loss and maintenance, and the diet's first phase lasts for at least 14 days. This phase promises to switch your metabolism from burning dietary carbohydrates to burning stored body fat so that you lose weight. The diet prohibits many nutrient-dense foods and is not nutritionally balanced, so talk to your doctor before starting it.
Diet Overview
Atkins helps you reduce your food intake by setting a limit on your daily net carbs, which you can calculate by subtracting dietary fiber from total carbohydrates. The first phase of Atkins has the strictest net-carb limit and the fastest rate of weight loss. The plan calls for increasing your daily net carbs, thus slowing your weight loss, during Phases 2 and 3. Phase 4 is for maintaining your goal weight. The 15-day initial phase of the diet does not allow grains, added sugars, fruit, beans, starchy vegetables or dairy products.
Instructions
In the first phase, eat three to five meals per day without going more than six waking hours without eating. At each meal, have 4 to 6 oz. of protein, along with some fat. You're allowed 20 g net carbs for the day. Take a multivitamin and mineral supplement to prevent nutrient deficiencies. Atkins also recommends an omega-three fish-oil supplement. After two weeks in Phase 1, you can move into Phase 2 if you are within 15 lbs. of your goal weight or you are bored with your food choices in Phase 1. If you have more than 15 lbs. to lose, you may want to stay in Phase 1 until you are within sight of your goal weight.
Protein and Fats
Pure proteins and fats do not have carbohydrates, and you can eat plenty of these foods during the first weeks of Atkins. Have beef, pork, chicken, turkey, fish, shellfish, eggs, butter and oils. The diet permits fatty cuts of meat, poultry with skin and butter, but these are high in cholesterol-raising saturated fats. Better choices are lean meats without visible fat, white-meat, skinless poultry and unsaturated fats from plant-based oils, such as canola or olive oil.
Carbohydrates
Get 12 to 15 g net carbs from foundation vegetables, which are high-fiber, nonstarchy choices, such as lettuce, eggplant, broccoli, cucumbers, radishes and zucchini. The rest of your daily net carbs come from low-carbohydrate foods, such as bacon bits, sour cream and herbs. During Phase 1, you can have Atkins Day Break and Atkins Advantage bars and shakes. These artificially sweetened products may satisfy your sweet tooth. You can have water, coffee, tea and herbal tea.
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