Atkins Diet Plan

The Atkins diet plan consists of consuming minimal amounts of carbohydrates. This can cause the body to produce less insulin. The thought-process behind the Atkins diet plan is that by maintaining lower amounts of insulin in your body, you will lose weight. The Atkins Diet plan also promotes the production of ketones, which can help suppress your appetite and prevent more fat from being formed (learn more here).

The Atkins Diet plan is based around 4 phases or stages. Each phase is different in term of foods you are allowed to eat. In the first phase of the Atkins diet plan, known as the induction phase, you will consume less than 20g a day of carbohydrates. Proteins will be the majority of your food intake (meat, cheese, chicken, eggs, some green vegetables, and butter are foods that you are allowed to eat). Foods that contain carbohydrates will be cut from your eating; except for that 20g you are allowed . The induction phase lasts for two weeks. Many people see weight loss in excess of ten pounds during the induction phase alone.

The second phase of the Atkins Diet plan is referred to as the ongoing phase. During this phase, you are expected to eat similar foods as in the induction phase, although your allowable carbohydrates intake can be raised by 5g each week (25g daily the first week, 30 g daily the week after and so on). This basically means that you can add some allowable fruits and nuts into your diet. At some point, you’re going to stop losing weight. When that happens, you know you need to lower your daily intake of carbs to sustain weight loss. Most people see a weight loss of one to two pounds a week during the second phase of the Atkins diet plan.

The third phase of the Atkins Diet plan also called pre-Maintenance phase begins once you have 5 to 10 lbs left to lose in order for you to reach your weight loss goals. During this phase, much like the second one, you’re allowed to increase your daily intake of carbs by as much as 10g a week as long as you sustain weight loss.

The last phase of the Atkins Diet plan is referred to as the lifetime maintenance phase. This phase begins when you have achieved your weight loss goals. During this final phase, you’re allowed to eat a wider variety of foods as long as you keep the weight off.

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3. Healthy Low Carb, High Protein Diets