How to Do the Atkins Diet

The Atkins Diet is a low-carb diet that Dr. Robert Atkins developed to get control of his own weight problem following his professional training. The diet worked so well that he published a series of books on its implementation and success, and now the diet is considered a "revolutionary dietary plan." According to Dr. Atkins, his diet shifts your metabolism into overdrive more often than other eating plans because it forces your body to burn less refined carbohydrates for fuel and more fat. Therefore, you lose fat, which can in turn help increase your heart health as well. The Atkins Diet is a fairly easy dietary plan conceptually, but it is really the ability to stick to the plan that will help you. Follow this diet to get your weight back on track.

Instructions

1

Enter the Induction phase. The Induction phase of the diet is the first 2 weeks that you are on the Atkins diet. It consists of cutting out all but 20 grams of carbs and "shocks" your body into a fat-burning state due to a lack of carbohydrates. During this stage, eat only meats, poultry, fish, shellfish, eggs, cheeses, butter, vegetable oil and salad greens. Drink eight glasses of water per day, refrain from alcohol and start taking a multivitamin.

2

Begin eating the Induction-acceptable vegetables from Step 1 in greater quantities after the initial 2 weeks. This new phase is known as the Ongoing Weight Loss phase, or OWL phase. In this phase, which lasts 9 weeks, you add a different food or food group each week. The stages of the OWL phase are as follows:

* Induction acceptable vegetables in larger quantities--week 3
* Fresh cheese--week 4
* Nuts and seeds--week 5
* Berries--week 6
* Alcohol--week 7 (can skip if need be)
* Legumes--week 8
* Other fruits--week 9
* Starchy vegetables--week 10
* Whole grains--week 11

3

Start the Pre-Maintenance phase during week 12. During this phase, increase the amount of carbohydrate you take in by about 100 calories per week until you notice a weight change, then back off by 100 calories. You are looking for "the tipping point" or the amount of carbohydrates that you can ingest and still maintain your weight. This phase can last several weeks until you find your tipping point.

4

Begin the Lifetime Maintenance phase following the discovery of your "tipping point." Continue making healthy food choices and maintaining the carbohydrates you eat (according to the Pre-Maintenance amount you determined) on a week-to-week basis. This phase continues the rest of your life as you continue to use the Atkins way of eating to maintain your healthy weight.