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Step 1
Realize that your goal weight loss in the pre-maintenance stage of the Atkins diet allows you to lose a pound or less per week. In this stage, you are transitioning from weight loss in the Ongoing Weight Loss stage into the Maintenance stage, so weight loss goals should be nearly met.
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Step 2
Deviate from the prescribed menu up to two times during the week. One deviation allowable is having a cup of wild rice. The phase three stage should follow the recommended intake of carbohydrates as often as possible.
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Step 3
Increase your carbohydrate intake by up to 10 net carbs per week. You will use the Atkins Carbohydrate Ladder to determine which carbohydrates you can take in. Do not take in more carbohydrates during the week that cause you to gain weight. You can continue to add up to 10 net carbs per week, until you see a weight gain, then slide back down to the last level.
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Step 4
Step from one ladder rung of the Carbohydrate Ladder to the next, one at a time, starting with the induction of acceptable vegetables. Additional steps of the Atkins diet ladder, in order, include fresh dairy, nuts, berries, alcohol, legumes, other fruits, starchy vegetables and finally grains.
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Step 5
Work on pre-maintenance until you reach your desired weight. In Phase three of the Atkins diet, you may find some weight gain happening. If it pushes you over 10 pounds from your desired weight, you may step back into the Phase 2 of the Atkins diet until you reach your goal.
