The Atkins diet is a popular weight loss plan that works by eliminating almost all carbohydrates from the diet. Although the Atkins diet is meant to be a long-term plan, many dieters have difficulty following the diet for more than a few months due to how restrictive it is. Since the Atkins plan is so atypical of the average diet, transitioning back to normal eating presents a significant challenge for many.
Step 1
Eat new foods in moderation. One of the reasons Atkins can be effective is that the rules are very clear. Unless you stick to the approved foods, the diet will not work. When ceasing Atkins, it's easy to be overwhelmed by all the foods that are no longer forbidden. If you do not use some moderation, it's easy to slip into a "kid in a candy store" mentality. Most who turn to Atkins do so because of a sensitivity to carbohydrates. As you transition from Atkins, exercise caution around these foods.
Step 2
Start a diet log. If you did not do so while on Atkins, begin recording what you eat so you can better adjust your diet to keep the weight off. Use a calorie counter to keep track of your daily intake. Weigh yourself each week to make sure your body weight does not increase. If you notice weight gain, lower your daily caloric intake.
Step 3
Exercise. Try to do at least 30 minutes of brisk walking, stationary bike or a similar form of aerobic exercise. Regular workouts will keep your metabolism up and burn calories. A strength training program, performed at least three times per week, will further boost your metabolism by adding muscle.
Step 4
Introduce carbohydrates back into the diet gradually. Start by adding about 50 g of carbohydrate (the equivalent of about four slices of bread) into your daily intake each week until you are back to a normal diet. Adding carbs back too quickly can result in mood swings, weight gain and drowsiness.
Step 5
Reduce fat intake. Atkins calls for a high dietary fat intake to make up for the lack of carbohydrate in the diet. Switch from fatty meats like beef and pork, to leaner ones like chicken breast and fish.
Tips and Warnings
- Introducing carbohydrates back into the diet will most likely cause a gain in body weight due to water. This is normal and should not be mistaken for body fat gain. A 3- to 5-lb. gain is a normal effect of introducing carbohydrates following Atkins.
- Consult your physician prior to making any drastic changes to your diet.
Things You'll Need
- Diet log
- Calorie counter
References
- Dr Atkins' New Diet Revolution; Dr. Robert C. Atkins; 2002
- The Calorie Counter
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