How to Start the Atkins Diet


The Atkins Diet has proven successful for millions of people worldwide. By following Dr. Atkins' approach to weight loss through carb reduction, increased protein and vegetable consumption, nutritional supplements and exercise, the popularity of this "revolution" continues years after its introduction.

Overweight Family
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Things You'll Need

  • Dr. Atkins' New Diet Revolution
  • The Atkins Essentials books
  • Food scale or measuring cups
Step 1

Reading this book will allow you to "jump-start" The Atkins Diet. You will learn that, ideally, you should have 14 days free of any activities that could interfere with the "induction" period of The Atkins Diet. Don't plan a start date that coincides with the beginning of a cruise vacation. Steer clear of wedding receptions or any celebrations where food is an integral part of the event. Look seriously at the calendar and clear your schedule for 2 weeks to give this program 100 percent commitment.

Time for Her to Get in Shape
Step 2

Stock up on canned tuna, salmon and crabmeat. A vital part of The Atkins Diet is that you never go hungry. Make sure your fridge is filled with small quantities (to retain freshness) of meat, fish and poultry, different kinds of cheese, hard-boiled eggs, deli meats like smoked turkey, roast beef and all kinds of vegetables for salads and side dishes.
Buy low-carb salad dressings and dried herbs to liven up common dishes. Make sure you have acceptable snacks and drinks readily available so you're not tempted to stop for fast food when you're out.

Stock Your Pantry & Fridge with "Induction" Food
Step 3

Take nutritional supplements like multivitamins and minerals to compliment your new healthy diet. Essential fatty acids (EFAs) are crucial to the success of The Atkins Diet. Benefits of taking omega-3 and omega-6 continue to surface far beyond their assistance in weight loss. Flaxseeds, safflower and sunflower oils, and deep sea fish are excellent sources.

Nutritional Supplements: A Necessary Component of The Atkins Diet
Step 4

Step on the scale and record your starting weight. Use a tape measure and write down the measurements of your hips, waist, thighs, upper arms and chest. You will do this again in 1 week and again a week after that. You will be glad that you took this step to heart as you gauge the steady progress you're making.

Weigh in and Record Vital Measurements
Step 1

Keep a journal of the foods you eat. Every snack, every meal, every day. This will help you pinpoint successes along the journey and help you spot problem foods. Record your feelings as you take control of your health; note the ups and downs. Identify areas in which you feel challenged. Observe the changes taking place in your body and in your mind. This is your diary--your private sounding board to write anything and everything you are feeling and thinking. Use it.

Foods for a Healthy Heart
Step 2

Develop an exercise routine. Plan ahead what cardio and aerobic workouts best suit you and your weight loss goals. Make sure you discuss this exercise plan with your physician if you haven't been particularly active, or if this program will be more intense than you are used to. After you've been on The Atkins Diet for a few days, you will be ready to implement this part of the program. Your food intake will be healthy and nutritious, and you will begin burning fat.

In Time, You Will be Proud to Take These Measurements
Step 3

Read these books. Plan grocery shopping around the suggestions the books outline, and prepare meals using the recipes provided. The Atkins Diet isn't a get-thin-quick plan that you leave behind. After Induction, you'll continue using the "Atkins Nutritional Approach" which leads to "OWL" or on-going weight loss.
Here the weight loss is more gradual and you really personalize the plan to your lifestyle. You'll eat a wider variety of foods you enjoy while "learning your threshold for carbohydrate consumption."

Wake Up to a New Fit You

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Tips & Warnings

  • Before beginning a major diet or exercise program, it is wise to check with your physician. This is especially true for those with diabetes and kidney disease.
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