1- Enter the Induction phase. The Induction phase of the diet is the first 2 weeks that you are on the Atkins diet. It consists of cutting out all but 20 grams of carbs and "shocks" your body into a fat-burning state due to a lack of carbohydrates. During this stage, eat only meats, poultry, fish, shellfish, eggs, cheeses, butter, vegetable oil and salad greens. Drink eight glasses of water per day, refrain from alcohol and start taking a multivitamin.
2- Begin eating the Induction-acceptable vegetables from Step 1 in greater quantities after the initial 2 weeks. This new phase is known as the Ongoing Weight Loss phase, or OWL phase. In this phase, which lasts 9 weeks, you add a different food or food group each week. The stages of the OWL phase are as follows:
* Induction acceptable vegetables in larger quantities--week 3
* Fresh cheese--week 4
* Nuts and seeds--week 5
* Berries--week 6
* Alcohol--week 7 (can skip if need be)
* Legumes--week 8
* Other fruits--week 9
* Starchy vegetables--week 10
* Whole grains--week 11
2- Begin eating the Induction-acceptable vegetables from Step 1 in greater quantities after the initial 2 weeks. This new phase is known as the Ongoing Weight Loss phase, or OWL phase. In this phase, which lasts 9 weeks, you add a different food or food group each week. The stages of the OWL phase are as follows:
* Induction acceptable vegetables in larger quantities--week 3
* Fresh cheese--week 4
* Nuts and seeds--week 5
* Berries--week 6
* Alcohol--week 7 (can skip if need be)
* Legumes--week 8
* Other fruits--week 9
* Starchy vegetables--week 10
* Whole grains--week 11
3- Start the Pre-Maintenance phase during week 12. During this phase, increase the amount of carbohydrate you take in by about 100 calories per week until you notice a weight change, then back off by 100 calories. You are looking for "the tipping point" or the amount of carbohydrates that you can ingest and still maintain your weight. This phase can last several weeks until you find your tipping point.
4- Begin the Lifetime Maintenance phase following the discovery of your "tipping point." Continue making healthy food choices and maintaining the carbohydrates you eat (according to the Pre-Maintenance amount you determined) on a week-to-week basis. This phase continues the rest of your life as you continue to use the Atkins way of eating to maintain your healthy weight.
Tips
* Purchasing the book series written by Dr. Robert Atkins can not only provide more insight into the eating habits of the Atkins diet, but can help provide guidance on improving other aspects of your health as well.
* Always consult your doctor before starting any diet program.
4- Begin the Lifetime Maintenance phase following the discovery of your "tipping point." Continue making healthy food choices and maintaining the carbohydrates you eat (according to the Pre-Maintenance amount you determined) on a week-to-week basis. This phase continues the rest of your life as you continue to use the Atkins way of eating to maintain your healthy weight.
Tips
* Purchasing the book series written by Dr. Robert Atkins can not only provide more insight into the eating habits of the Atkins diet, but can help provide guidance on improving other aspects of your health as well.
* Always consult your doctor before starting any diet program.
