The Atkins Diet Plan There are many types of low carb diets, but the most famous by far is the Atkins diet plan. Its also one of the oldest of the low carb diets. Dr. Robert Atkins came out with the original book in 1972. When you follow the Atkins diet, you will be limiting, almost eliminating all carb intake while you are in phase 1. In this phase you should only have 20 net carbs a day. Net carbs are carbs minus fiber. It allows you to eat eggs, butter, cheese, meat, fish and poultry. You can eat some vegetables like cauliflower, which Atkins and low carb devotees have created recipes using cauliflower from cauliflower "mash" to pizza dough! Foods to avoid while on the Atkins diet (especially the Induction Phase) include. - no bread and pastries, - no potatoes, - no pasta - no milk - rice - limited fruit - limited vegetables Why cut out the carbs? By cutting out the carbohydrates will force your body to use the stored fat as fuel. This process is called ketosis. It can take 2 - 6 days to enter ketosis naturally. There are some products like Keto OS that will put you TEMPORIARLY into ketosis. Keto OS takes about 59 mins to work. But once that time has passed, your body will be in a state of ketosis for 4 - 6 hours depending on your metablolism. Some people use Keto OS for weight loss, but its sold as a "performance enhancement" suppliment. Why performance enhancement? Ketosis not only helps you lose weight. But it has some other benefits such as - increased energy - increased stamina - mental clarity Phase 2 of the Atkins Diet Plan The second phase of the diet is called Ongoing Weight Loss. In this phase of the Atkins diet, you are encouraged to add more carbs to your diet until you are only losing 1 - 3 lbs a week. Add in the carbs
VERY slowly. People who go from induction phase to eating muffins for breakfast will rapidly gain all their weight back! Once you know your number, you stay on this phase of the diet until you have about 10 lbs to lose. Keep in mind, your weight loss will be greatly decreased during this phase. So its best to say on the Induction phase of the Atkins diet plan until you are about 20-30 lbs from your goal. You want to slow your weight loss down so that your body starts to get used to the carbs and your new weight. But during phase 2 you will realistically only lose 1 or 2 lbs a week. So if you switch to Phase 2 with 20 lbs left. You can expect to be in phase 2 for 8 -10 weeks. In Phase 3 you want slow your weight loss down even more. Your goal here is to get your body used to your new weight. The longer you body has to get used to your new weight the greater your success will be. The thought process here is that your body “remembers” the overweight you. You may have been overweight so long that is its “natural” setting. It will try to get back to that natural setting if you let it! So by losing those last few pounds slowly, your body will have a new set point. I suggest that once you get to your goal weight, lose 10 more lbs! Most people I know will gain back some weight. So if you our 10 lbs past your goal. You can gain 10 lbs without feeling too bad. BUT you must monitor your weight and make sure that you don’t undo all your hard work! And Phase 4 of the Atkins Diet Plan is called Lifetime Maintenance. You know how many carbs a day you need to eat to lose weight and if you have done phase 2 and 3 of the Atkins diet plan correctly, you know how many carbs you can eat and not lose weight. This is the number you will need to stay at for the rest of your life.