The Atkins Diet is a low-carbohydrate diet plan designed to help you lose weight by reducing or eliminating the simple carbohydrates and sugars from your diet. Unlike many diets, the Atkins program is designed to create a lifestyle change instead of simply short-term weight loss. The initial stage of the Atkins Diet is restrictive in terms of the allowed foods, but as you progress through the stages, you add more foods back into your diet once.
Atkins Phase 1 Basics
The initial phase of the Atkins Diet strips down your available food options to the basics of protein, vegetables and cheese. You can eat as much protein as you like during the initial phase, and select 12 to 15 g of carbohydrates in your vegetable selections. Choosing lower carbohydrate vegetables will give you more vegetables to eat compared to the limited quantity of higher-carbohydrate vegetables.
Meal Frequency
The initial phase of the Atkins Diet allows you flexibility in your meal structure. Eat three regular meals per day or four to five small meals each day. Do not allow six hours or more to pass without having a meal.
Implementation
Select a protein at each meal. Meats are free of carbohydrates, and the Induction phase allows for as much meat or fish as you want. You can add 3 to 4 oz. of cheese each day, and minimal amounts of carbohydrate-containing dressings, oils and fats. Avoid breads, starches, fruit and all other carbohydrates during the induction phase.
Considerations
MayoClinic.com reports concerns about consuming large amounts of protein, especially fat-containing proteins. The saturated fats that often accompany proteins can increase your risk of heart disease and high cholesterol. Never start a diet program such as Atkins without talking with your doctor to be sure that it is safe for you.
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