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Phases Of Atkins Diet

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There are four phases: induction, ongoing weight loss, pre maintenance and lifetime maintenance.

Induction:

 

It is the first and restrictive phase of the diet. It makes the body to quickly enter a state of ketosis. Carbohydrate products are limited to 20 net grams, most of which is coming from green salad and vegetables. The other food products that are allowed are limited amount of fish, eggs, meats, cheese, butter, oils and other low carb vegetables. Alcoholic products are not allowed in this phase. Moderate amount of caffeine is allowed. Multivitamin minerals can be prescribed.

Ongoing weight loss (OWL):

This phase consists of increase in carbohydrate intake but leaving the levels of weight loss. Here up to 60 grams of carbohydrates allowed, but for most people only 35 to 40 grams are recommended. The other diet contents are fiber, thiamin, foliate, iodine, magnesium, potassium, and zinc. For breakfast a scrambled egg, decaf coffee or tea, 2 table spoon of cream cheese; for lunch one bacon cheese burger, one cup tossed green salad; and for dinner ½ cup strawberries with ¼ cup cream, 2/3 cup steamed broccoli, 2 table spoon hollandaise sauce.

Pre-maintenance:

Here carbohydrate intake is increased by 10 gram a day for a week at a time. The goal is to lose the weight not more than 1lb a week. Here diet includes tiny amount of starchy food such as porridge, bread and pasta that provide 10grams of carbs. For breakfast one fried egg, decaf coffee or tea, ½ grapefruit, 2 slices of bacon Canadian; for lunch lobster salad, spinach salad, ½ avocado, 1 slice wheat bread; and for dinner ¼ cup unsweetened apple sauce, ½ cup berries with 2 table spoon whipped cream.

Lifetime maintenance:

In this phase the one should maintain his weight. Carbohydrate intake can be varied, but maintain up to 90 grams a day. If weight is gained again, you have to go back to the previous phase. Restrict and control some carbohydrates to maintain healthy weight. Use vegetables, fruits, legumes, whole grains as carbohydrates and avoid food with sugar and cholesterol contents. Focus on proteins, leafy vegetables, and healthy oils. Exercise regularly and avoid temptation.

Atkins Diet