You have probably heard all the hype around low-carb diets. Whether it’s in your favorite magazine, internet site or even Oprah Winfrey talking about diets, everyone is talking about the Atkins diet. The Atkins diet was found by Dr. Robert Atkins, who wrote several books about the Atkins diet including Dr.Atkins’ New Diet Revolutions. Many of his books were on the New York Times best seller list – probably because his diet was really effective for losing weight.
The Atkins diet is built around the diet theory that consuming refined carbohydrates (specially sugar, white flour, and other additives) was one of the factors that contributed to a person being obese. Atkins preaches that by eliminating all carbohydrates form a person’s diet, the body’s metabolic rate will be increased. This is because there is no more stored glucose in the body to be used as energy, and the body is forced to start using fat stores for energy, this process is known as ketosis amongst the diet community.
The Atkins diet places restrictions on the types of carbs allowed, restricting what they call “net carbs” which are basically any carbohydrate that affects a person’s blood sugar levels. The diet claims that by restricting the amount of carbs a person eats the affect is a significant decrease in the feeling of hunger. This will definitely help those of you who are looking for an appetite suppressing diet program.
The Four Phases of the Atkins Diet
The Atkins diet is split into four phases starting off with the inductions phase, the ongoing weight loss phase, the pre-maintenance phase and last of off the lifetime maintenance phase.
The Induction Phase
This Induction phase is specifically made to cause the body to enter a state of ketosis as fast as possible. This is done in the first 2 weeks of the Atkins diet and is the most restrictive phase of the Atkins diet. During the induction phase of the Atkins Diet you are only allowed to eat up to a maximum of 20 net grams of carbs, which between 12-15 net grams needs to come from dark green leafy vegetables. There are a total of 54 allowed vegetables. You must make sure that you avoid all beans and high starch vegetables. During this phase of the diet you are allowed to eat any and all low carb vegetables, meats, chicken, turkey, cheese, salad, fish, seafood, eggs, butter, olive oil and vegetable oil.
You will need to drink a minimum of 8-12 glasses of water on a daily basis as well. There is no alcohol allowed, and a small amount of caffeine is allowed. You may take a multivitamin as long as it does not contain iron, as you will be getting plenty of iron from the foods you are eating.
This is the phase where you are going to see some great weight loss results from the diet. Some people have lost up to 20 pounds in the first phase of the Atkins diet.
The Ongoing Weight Loss Phase
This phase of the Atkins diet is a bit easier as you are now allowed to eat more carbohydrates, increased by 5 net grams. This phase is all about learning how to control your carb cravings so you will keep on losing weight. This length of the ongoing weight loss phase can differ from person to person as it will last until the weight achieved is within 10 pounds of your weight loss goal. Now week 1 of this phase should include more vegetables into your daily diet routine. The 2nd week until you reach within 10 pounds of your target weight should see an addition of fresh dairy products into your diet as well as an addition of a specified carb from the Dr. Atkins carb ladder. What’s nice about this carb ladder is that you can skip a level if you do not like the food item in the section of the ladder. The ladder looks like this -
1. Adding higher quantities of vegetables
2. Fresh cheese
3. Nuts and seeds
4. Berries
5. Alcohol
6. Legumes
7. Other fruits
8. Starchy vegetables
9. Whole grains
The Pre-maintenance phase
If you have gotten to the pre-maintenance phase, you have probably lost a good amount of weight so far and are starting to feel good about going on the Atkins diet. This phase is all about finding out the amount of carbohydrates your body can consume without gaining weight. This phase of the diet is pretty much the same as the ongoing weight loss phase, with the exception that you are allowed more net carbs. Carry on with this phase of your diet until you have truly determined the amount of carbs needed to maintain a healthy weight.
The Life Maintenance Phase
So you have lost your extra weight, and probably are enjoying your new body you are ready to get into the life maintenance phase of the Atkins diet. The main goal of this phase is to create a habit of eating whole unprocessed foods, and realize that this is no longer a diet, but a way of life. If you ever find yourself gaining weight during this phase, no problem, simply start an earlier phase of the Atkins diet to lose the added weight.
In Conclusion
If you are serious about losing weight and looking for a serious diet program to lose fat fast, then you have to go on the Atkins diet. It is an extremely effective diet program that millions have experienced and have testified that the Atkins diet really works. There are tons of Atkins diet recipes that are delicious and carb free recipes as well. So what are you waiting for, start losing weight today with the Atkins diet approach.