The Atkins diet is a low-carb diet that restricts carbohydrates to 20 g a day during the induction phase. The diet allows up to 100 g of carbohydrates during later phases' the remainder of the calories comes from protein and fat. Because fat and protein break down more slowly in the digestive system than carbohydrates, eating a diet high in fat and protein can lead to a longer-lasting feeling of fullness. A low intake of carbohydrates forces the body to burn fat for fuel rather than glycogen, resulting in weight loss.
Step 1
Consult with your physician to ensure that the Atkins diet is suitable for you. To avoid any dangerous effects of switching to a low-carbohydrate diet, mention any medications you may be taking. Medications that could be dangerous while following a low-carb diet include insulin, blood sugar medications and blood pressure medications.
Step 2
Cut down your daily intake of carbohydrates for a few days. Reduce your intake of sugar, candy, chips, bread, pasta, rice, legumes, vegetables and fruit. Choose healthy sources of fat and protein, such as olive oil, fatty fish, lean meats and unsweetened dairy products.
Step 3
Skip the induction phase of the Atkins diet and go directly to the lifetime maintenance stage of the diet, which requires cutting your daily intake of carbohydrates to about 100 g a day if you're physically active.
Step 4
Keep a journal of your carbohydrate intake. To determine how many grams of carbohydrate you are consuming per day, consult a food nutrition table or use a computer-based carb-counting application.
Step 5
Increase your intake of healthy carbohydrate foods, such as whole-grain bread and pasta, brown rice, legumes, cabbage and green leafy vegetables, once you reach your desired weight. Continue to avoid high-carbohydrate foods that break down quickly in your digestive system, such as white bread and pasta, white rice, sugar and candy.
Posted in: Diet Plans