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Introduction to the Atkins diet

Atkins Phase 1 | Atkins Phase 2 | Atkins Phase 3

The Atkins diet plan is based on low carb dieting. Dr Atkins diet is often called the “Father of Modern Low Carb Diets”. The essence of the  Dr Atkins weigh loss plan is based on reducing carbohydrate intake to intervene into what Dr Atkins reckoned to be the underlying causes of overweight.

Introducing Atkins diet

Induction is the strictest phase of the Dr Atkins diet plan, marked by a severe cutback of carbohydrates to 20 grams daily in our diet menu. There is a list of "acceptable" low carb foods that shouldn't be deviated from, but portions of most low carb foods on Dr Atkins approved foods list aren't limited. During this phase our body will lose weight fast.

What you should be eating in the Atkins diet plan?

Atkins diet menu stipulates that main weight loss will come from low carbohydrate intake. There are some discrepancies put carbohydrate intake should have one exclusive dietary source: get most of your carbs from vegetables. Otherwise, allowed diet foods are primarily protein rich foods and fats to maintain weight loss. Beverages containing alcohol or caffeine are not allowed in this diet food list. From the Atkins Web site link below, are the allowed foods. If it isn’t on the approved food list, it isn’t allowed.

Length of  induction Phase for Atkins diet

In the Atkins diet books, Dr Atkins says that Induction should continue for a minimum of two weeks and encourages people to continue longer if they desire to, are tolerating it well, and have good weight loss results. Most dieticians suggest the Induction is to last two weeks for optimal weigh loss rate to start.

Objective of the Atkins diet induction phase

A- to induce “Benign Dietary Ketosis” – a situation where fat metabolites show up in the urine where they can be detected with Ketostix. Atkins diet likes ketosis as a sign that people are using fat for energy, however, people are going to have varying reactions to the ketostix. When people are in a state of ketosis, their appetite tends to diminish. They also may have changes in their breath as extra ketones are expelled from the urine and lungs. B-  The second objective of the diet plan is to stabilize blood sugar and the symptoms that may come from erratic blood sugar levels such as fatigue, mood swings and “brain fog”. Reduction in high carbohydrate food cravings is also often experienced at this level of the diet. C-  Rapid weight loss. People tend to get a boost of energy when they see the numbers of grams and pounds dropped on the scale. Dr Atkins diet is marked by phases of weight maintenance and phases of rapid weight loss.

Atkins  Phase 1

Over view of Atkins step 1

After the induction phase of the diet plan, carbohydrates are slowly and carefully added to the diet in numbered grams daily. Weight loss slows to a recommended 1-2 pounds per week. Dieters figure out how much carbohydrate they can eat and still lose weight. This point is called their Critical Carbohydrate Level for Losing (CCLL).

What you should be eating during the Atkins diet?

Each week, dieters raise their carb level by 5 grams daily until the appropriate level is reached. Since more carbohydrate will be progressively added to the diet menu during this phase, Atkins recommends it be done in a priority order he calls the “Carbohydrate Ladder”, where more carbohydrate intake comes from vegetables  first on the weight scale and whole grains are the last to be added to the menu.

Length of  the Atkins diet  phase 2

Phase Two is continued until the dieter is 5-10 pounds from their goal weight. The goal weight or ideal weight can be measured in two was. Using the BMI index formula or body mass index found  or by simply looking up your ideal weight on the chart  here.

Objective of Ongoing weight loss

1) To determine the Critical Carbohydrate Level for Losing weight
2) To expand menu food choices, and learn to make wise food selection decisions.
3) To maintain weight loss at a safe and healthy rate.
4) To continue to eat at a carb level low enough to limit cravings and appetite.

Diet menus depend upon the required carb level. At first, you would just add 5 carb grams of vegetables to your day.  As your diet broadens, add foods from the list below. As you follow this Atkins diet phase, you progressively increase carbohydrates, starting from vegetables until you have a steady weight loss pace of a few pounds per week and your weight control  is solid.

# salad and other vegetables
# Fresh cheeses (as well as more aged cheese)
# Nuts and Seeds
# Berries, then melons
# Dry wine (and other spirits low in carbs)
# Legumes
# Other Fruits
# Starchy vegetables
# Whole grains

Atkins Phase 2

Over view of  Atkins phase 2

As dieters near their ideal weight goals, weight loss slows
even more, with more carbohydrate added to the diet menu.
Individuals figure out how much carbohydrate each can be
safely added to their menu without gaining weight. This
point is called the Atkins Carbohydrate Equilibrium.

What  should you eat during phase 2 of the Atkins diet plan?

Carbohydrate are added, again according to the "ladder"
introduced in Phase one. 10 grams daily of carbs can be
added, or a larger (20-30 gram) "treat" can be added two or
three times per week. (Examples: serving of sweet potato or
brown rice). Weight loss should deliberately be slow -
Dr Atkins recommends a 2-3 month period in this phase of
the diet plan.
Calories Vs quantities

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Objectives of pre-maintenance

1)To figure out the amount of carbohydrates in your menu that can be eaten without gaining weight.
2)To maintain a slow rate of weight lose as you near your ideal weight.
3)To learn how to maintain weight using the Atkins diet menu approach.

Menus depend upon the carbohydrate level. Atkins has a list of foods in increments of 10 grams of carb to help you out.

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Atkins Phase 3

Over view of  Atkins Phase 3

Atkins diet maintenance brings together all that is learned in the first three phases of the weight loss plan and the individual body's response to carbohydrates. Atkins' premise is that, armed with this dietary  knowledge, weight lose can be maintained permanently, through a steady control of carbohydrate intake. This popular diet now puts the weight control back into the dieters hand to keep the weight off permanently.

What you should be eating during the 3rd phase of the Atkins diet plan?

Basically, it's a continuation of the end of Pre-Maintenance, where the carbohydrate level "balance" is found - the most carbohydrate that can be safely eaten without gaining weight. One of the goals of the Atkins diet plan is to have the dieter understand the daily carb intake and to stabilize menu preparation. The worst thing for weight is irregular eating habits of random full meals and snacks. By inducing regular meal preparation and consistent daily menus, the carb balance or dietary equilibrium becomes a healthy way of life in the pursuit of this ideal weight.

Length of  Atkins diet plan  step 3

Maintain this level of commitment until it becomes your stable diet. You will need to know your body's needs regarding carbs so that you can maintain your ideal weight for life. Find some recipes that you like in books and include them in your existing diet menu list. Low carb recipes are easy to find now that you know what levels of carbs you can eat. You are in control of your own weight. Avoid strong fluctuations by keeping to strict diet guidelines and a steady eating life.

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