This involves increasing your net carb intake by 5 grams per day until you find the appropriate daily carb intake for you to lose weight. Kellow notes that you'll probably lose between 1 and 3 pounds per week in this stage. The premaintenance phase is the third stage of the Atkins diet. The Atkins website recommends that you should start premaintenance when you have just 10 pounds to lose to get to your goal weight.
After you've lost this 10 pounds, you ease into the maintenance or lifetime phase, where the goal is to stay within 5 pounds of your ideal weight. You may lose a little weight or even gain a little over time, but the goal should be to stay within this 5-pound buffer.
While you may lose weight quickly during the first phase of Atkins, this can largely be due to the water and glycogen loss, not necessarily fat loss. Additionally, once you're past the induction phase, if you're eating too many calories -- even if your carb intake is still low -- you can actually gain weight.
The Atkins Diet doesn't require calorie counting or portion control. It does require you to track your carbs, though. It uses a system called net carbs, which is the total carbohydrate content of an item minus its fiber content. For example, a half-cup 4 ounces of raw broccoli has 2. The Atkins Diet says its approach to carbs will burn off your body's fat stores, regulate your blood sugar and help you achieve optimal health, while not leaving you feeling hungry or deprived. Once you're at your goal weight, the Atkins Diet also says it will help you identify your personal carbohydrate tolerance — the number of grams of net carbs you can eat each day without gaining or losing weight.
The Atkins Diet claims exercise isn't vital for weight loss. However, it acknowledges that exercise can help maintain your weight, as well as offer other health benefits. The Atkins Diet has four phases. Depending on your weight-loss goals, you can start at any of the first three phases. Phase 1: Induction. In this strict phase, you cut out almost all carbohydrates from your diet, eating just 20 grams of net carbs a day, mainly from vegetables.
Instead of getting 45 to 65 percent of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10 percent. You should eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal.
You don't need to restrict oils and fats, but you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You should drink eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss. The Atkins Diet says that you can lose 15 pounds 6. The Atkins Diet also acknowledges that you may initially lose water weight. It says that you'll continue to lose weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.
Most people can lose weight on almost any diet plan that restricts calories — at least in the short term.
Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets and that most people regain the weight they lost regardless of diet plan. Because carbohydrates usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs.
Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited, and you eat less since the extra protein and fat keep you feeling full longer. Both of these effects also contribute to lower overall calorie intake. The Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease.
In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes.
And most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live. Some health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers.
However, it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less. The Atkins Diet acknowledges that drastically cutting carbs in the early phase of the program can result in some side effects, including:. In addition, some very low carb diets restrict carbohydrates so much that they result in nutritional deficiencies or insufficient fiber, which can cause such health problems as constipation, diarrhea and nausea.
Eating carbs that are high fiber, whole grain and nutrient dense can improve the health profile of programs like the Atkins Diet, though. In addition, the Atkins Diet has changed over time to help prevent health problems, and it now recommends taking a small amount of extra salt, along with vitamins or supplements.
Must I have two snacks a day? Can I eat as much protein and fat as I wish? Why do I have to drink so much water? Most bacon is sugar or maple cured. Can I have dessert in Phase 1? Can I eat more carbs one day if I cut back the next? Will drinking caffeinated beverages interfere with weight loss Although the initial guidelines of Atkins advised individuals to eliminate caffeine without exception, the guideline has since been liberalized to advise avoiding excessive consumption and the guidelines include caffeine as desired and tolerated by each individual.
To make this process easier, as well as set the stage for when you do decide to move on: Continue to consume 20 grams of Net Carbs a day beyond the first two weeks. Try adding nuts and seeds to your Phase 1 list of acceptable foods. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content. Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juices Find out what works for you by beginning the balancing process.
Fish: Fish is rich in healthy fats and protein, and is a great source of vitamins D and B2, calcium, and minerals like iron and potassium. Fowl: While there are no net carbs in poultry, eating a variety of foods is important to any healthy diet.
Shellfish: Shellfish is another great source of protein, Omega-3 fatty acids, healthy fats, and minerals like zinc, copper, iron, and magnesium. Meat: Protein plays a key role in weight loss and protects lean muscle mass, so you only lose fat. Eggs: Eggs are packed with protein, vitamin A, and antioxidants. Fats and Oils: Consuming a healthy amount of fat is an important part of Atkins.
Beverages: Pay close attention to your beverages, as they are often a major source of hidden sugars and carbs. Net Carbs. New Serving Size. Parmesan, grated. Goat, chevre. Bleu cheeses. Mozzarella, whole milk. Cream cheese, whipped. Parmesan, chunk. Foundation Vegetables. Alfalfa sprouts raw. Chicory greens raw. Endive raw. Escarole raw. Olives, green. Watercress raw. Arugula raw. Radishes raw. Spinach raw. Bok choy cooked. Lettuce, average raw. Turnip greens cooked. Heart of palm. Olives, black.
Radicchio raw. Button mushroom raw. Artichoke marinated. Celery raw. Collard greens cooked. Pickle, dill. Broccoli rabe cooked. Sauerkraut drained. Avocado, Haas. Daikon radish, grated raw. Zucchini cooked. Cucumber, sliced raw. Cauliflower cooked.
Beet greens cooked. Broccoli cooked. Fennel raw. Okra cooked. Rhubarb raw. Swiss chard cooked. Asparagus cooked. Broccolini cooked. Bell pepper, green, chopped raw. Sprouts, mung beans raw. Eggplant cooked. Kale cooked. Scallion, chopped raw. Turnip cooked. Tomato, small raw. Jicama raw. Portobello mushroom cooked.
Yellow squash cooked. Cabbage cooked. Green beans cooked. Bell pepper, red, chopped raw. Leeks cooked. Shallot, chopped raw. Brussel sprouts cooked. Spaghetti squash cooked. Cherry tomato.
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