Things You'll Need:
- A kitchen stocked with low carb foods
- Low carb recipes
- Water
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Step 1
Prepare for the induction phase. This phase helps your body reach a state of ketosis, and is often the most challenging. Here you'll eliminate all carbohydrates so that you are only consuming and using protein and fat for energy. This phase allows just 20 grams of carbohydrate per day, and the phase lasts two weeks.
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Step 2
Stock up on meats and cheese for induction. You are allowed a few cups of salad and Atkins-approved vegetables, but the majority of the diet will be meat and cheese. You'll need to eat at least three meals per day, preferably five.
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Step 3
Drink at least eight (8 oz.) glasses of water per day.
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Step 4
Stay on the plan for only 14 days, and you will start losing weight.
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Step 1
Plan out a weekly meal plan. This will help you make the adjustments you need to move into the Ongoing Weight Loss (OWL) phase with ease.
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Step 2
Start adding five grams of carbohydrate per day in week one. This can be made of salad greens, berries, some fruits, and even cottage cheese.
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Step 3
Continue adding five grams of carbohydrate during the following weeks. You'll add a 5 gram increment each week until you stop losing weight.
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Step 4
Pick up Atkins shakes or bars as a meal replacement. These are carefully balanced meals that can take the place of regular foods throughout the day.
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Step 5
Keep track of your daily intake in a journal.
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Step 1
Start eating more carbs in 10 gram increments. This phase is designed to help you maintain your weight loss, not lose any more weight. As a result, you can start eating some starchy vegetables, more fruit, grains, and legumes.
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Step 2
Drink plenty of water. This keeps your metabolism in balance and the digestive system healthy.
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Step 3
Enjoy a few treats during the week. This phase is less strict than previous phases and allows for a few more sugary treats and grains.
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Step 4
Maintain a food journal to make sure you are on track.
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Step 1
Calculate your acceptable carbohydrate range. This will be the number of carbohydrates you can eat without gaining weight, and is your Atkins Carbohydrate Equilibrium (ACE).
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Step 2
Stay within your Atkins Carbohydrate Equilibrium (ACE) so that you do not experience any major weight fluctuations.
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Step 3
Make weight control a priority. Weigh yourself at least once per week, and select a healthy weight range that works for you.
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Step 4
Review the Atkins Lifestyle Food Guide for ideas and recommendations of acceptable foods.
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Step 5
Exercise on a regular basis.
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Step 6
Drink at least eight (8 oz.) glasses of water per day.
Comments
tkdbbelt87 said
on 6/2/2009 I just started the Atkins diet and so far have lost 1lb in 2 days. It's a small amount but I know it will continue! :-) 5*