1. You Have Arrived
Complete phase 4 of the Atkins diet to start the Atkins diet maintenance phase for life. Keep in mind, the lipolysis fat burning state you entered in phase 1 is not available to suppress your appetite any longer. Stay mentally focused to continue to make good choices. Don't reach for starchy foods for comfort but eat protein and fat first. If you do fall off the wagon during Atkins diet phase 4 and go on a carbohydrate binge, go back into induction for a week until your cravings pass. Atkins recommends even trying different types of diets if you start to become bored or unmotivated.
2. Follow the Ace
Maintain the "Atkins Carbohydrate Equilibrium" number you established in phase 3. Weigh yourself once a week to determine whether you are gaining or losing. Examine your diet to see why. Eat primarily unprocessed food. Don't let yourself go back to any bad habits. If you feel better with your carbohydrate count a little lower it is fine to stay under the count. Try to rely on the habits you have established in phases 1, 2 and 3. Even if you are going to eat a piece of wedding cake, for example, get back into your way of eating the next day. Little variations on a monthly basis won't harm you the way they may have before you had a method of eating to return to.
3. Healthy Habits
If you have not done so already, put a supplement program in place. Use a good multivitamin that includes Vanadyl Sulfate, Folic Acid, Selenium, Magnesium, Chromium and Zinc. Stick to the Atkins Lifestyle Food Pyramid. The primary food you should eat is protein and vegetables, followed by fruits, including blueberries, pears and avocados. Vegetables and seed oils, cheese, dairy, nuts and legumes are near the top of the pyramid. Barley, oats, bran and rice should be the smallest portion of your daily diet. Atkins emphasizes incorporating exercise into your daily life. If you are new to exercise, start slowly with walking and stretching. Now that you have a wonderful way of controlling you diet, take your new body into the gym and try some different machines and basic weight training.
4. The Chef In You
Experiment with carb-friendly recipes now that you are in the Atkins diet maintenance phase 4. Try preparing different cuts of beef. Incorporate different cream and wine sauces into your dishes. Buy seasonal vegetables and fruits for the best flavors and side dishes. Buy a low carbohydrate cook book or two and try some new recipes once a week. Create some different smoothies with protein powder for a good breakfast or dessert. Experiment with different artificial sugars for desserts and baking.
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