Dr Atkins' diet program is a low-carb, high protein eating plan
in which refined carbohydrates are not permitted. There are three
basic phases: Induction, Ongoing Weight Loss and Maintenance.
The level of permitted carbs increases as you progress through
these diet-stages, but carbohydrate remains something of a problem-food,
and readers are warned that fruit-eating will “always”
be “somewhat risky.”
Atkins Diet Induction Phase. The aim of this initial 14-day phase
of the diet is to induce a state of "ketosis", in which
the body begins to burn fat for fuel (instead of carbs) and weight
loss is rapid - typically between 2-8 pounds in the first week.
There is almost no carbohydrate at all in the induction phase
- just three cups of green salad per day, or two cups of salad
and one cup of non-starchy green vegetables: a total of 20g of
net carbs. This means no milk or yogurt, no whole-wheat breads
or cereals.
Atkins Diet Ongoing Weight Loss Phase. In the second phase of
the Atkins Diet, known as "Ongoing Weight Loss", you
add an additional 5g of net carbs a day in weekly increments:
for example, in Week 3 you eat 25g net carbs per day, and in Week
4 30g net carbs per day. These carbs should be nuts, seeds, vegetables
and berries. You keep adding 5g carbohydrate a week until your
weight loss ceases, at which point you will have found your correct
carb intake - typically between 40-60g per day. When you are within
about 5-10 pounds of your target weight you may slightly increase
the level of carbs again and by the time you reach it, you should
know the number of daily net carbs you can afford to eat to maintain
that weight.
