The Atkins diet is the byword for most weight watchers. It is easy, flexible, and healthy and above all, it is effective.

The Atkins diet requires dieters to count their carbohydrate intake and impose restrictions on the amount of glycemic carbohydrates that they consume. In other words, sugars, refined flours, and starchy foods are forbidden. This diet plan has four phases. The amount of carbohydrates the dieter consumes changes as they move from one phase to the next. The length of the phases depends on how much you weigh at the onset.

1. The Induction Phase: This is the strictest and perhaps the most difficult phase of the Atkins diet. It is also the phase where there is a good amount of weight loss within a short period of time. During the induction phase, the dieter is required to derive carbohydrates mainly from vegetables. Fruits are not recommended because they may contain sugars. Foods containing proteins are allowed and even fats are permitted to a certain extent. Recommended intake of carbohydrates during the induction phase is as low as 20 grams per day. The idea of the induction phase is to induce a state of benign ketosis, where fat deposits in the body are converted to ketones and expelled from the body through urine. There is also a psychological basis for the induction phase. Since there is substantial weight loss during this period, dieters will be encouraged to stick on to their diet plan.

2. Ongoing Weight Loss Phase: During this stage, you can increase your carbohydrate intake gradually. The Atkins diet plan recommends increasing your carbohydrate intake by 5 grams each week until you find out the amount of carbohydrates that you can consume and still lose weight. This level is called the Critical Carbohydrate Level for Losing (CCLL). Start by adding vegetables to your diet to increase its carbohydrate content and gradually add whole grains and cereals. You will have to maintain this diet plan till you are 5-10 pounds away from the weight you wish to attain.

3. Pre-Maintenance Stage: By the time you enter this phase you will be close to your target weight. You can increase the carbohydrate content in your diet to the extent that you can eat without gaining weight (Atkins Carbohydrate Equilibrium). You can find out your ACE by adding 10 grams of carbohydrate per day or 20-30 grams two or three times per week.

4. Maintenance Phase: By the time you reach this phase you will have garnered enough knowledge about your body’s carbohydrate requirements and the amount of carbohydrates you can consume without gaining weight. You just have to continue the eating habits you have learnt from the previous stages.

The Atkins diet is a popular, wholesome and amazingly simple diet. The best part is that you can enjoy your favorite foods in moderation, so you don’t have to give up on them entirely. Moreover, it is a well structured diet plan and can be tailored as per individual requirements. The problem is that you have to count carbohydrates in just about everything you eat. Those who have tried this diet plan swear that the induction phase is the most difficult and boring one, but stick on and you will find the scales dropping considerably.

Kyle Oliart

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