The NEW Atkins for a new You Diet......How would you like to lose 15 pounds in two weeks??
I Love the Tag Line! YES, of course I want to lost 15 Ponuds in two weeks....Of course I would much rather drop 50 pounds at once and just be done with it...but not seeing any miracle pill out yet that can do that ----so it's onto ATKINS!!
Many people believe that the Atkins Diet promotes eating unlimited amounts of fatty meats and cheeses.
The Atkins Diet is a weight loss diet plan that helps you lose weight without counting calories. You can lose as much as 10 to 30 pounds in the first month on atkins diet meal plan of meat, fish, eggs, cheese, good carbs and good fats.
The Atkins Diet Plan weight loss program works on the principle of severely restricting carbohydrates intake in your daily atkins diet meal plan.
This is a key point of clarification that Atkins addressed in the more recent revisions of his book.
Although the Atkins Diet does not impose caloric restriction, or definite limits on proteins, Atkins points out in his book that this plan is "not a license to gorge." Another common misconception arises from confusion between the Induction Phase and rest of the diet. The first two weeks of the Atkins Diet are strict, with only 20g of 'net' carbohydrates permitted per day. Net Carbs are the total carbohydrate content minus the fibre content. The Net Carbs number reflects the grams of carbohydrate that are said to significantly impact blood sugar level and therefore are the only carbs needed to count when doing Atkins.
Atkins states that a dieter can safely stay at the Induction Phase for several months if the person has a lot of weight to lose.
Induction, however, is merely a stage to get the body used to fat, and cure cravings for unacceptable foods. Gradually, carbohydrate levels are raised to slow weight loss and add more acceptable foods (berries, more dairy, nuts, etc.).
The book features updated information, success stories, new recipes and 24 weeks of meal plans...
There are (4) Phases: Induction , On Going Weight Loss, Pre-Maintenance and Lifetime Maintenanace. Since there is so much written about Atkins on line (without me getting the book - even though I did get it for lunchtime reading....the below outline of the four phases I got off of Wikipedia:
The Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. Two weeks are recommended for this phase. It is intended to cause the body to quickly enter a state of ketosis . Carbohydrate intake is limited to no more or less than 20 net grams per day (grams of carbohydrates minus grams of fiber,sugar alchols, or glycerin), 12 to 15 net grams of which must come in the form of salad greens and other fruits and vegetables such asbroccoli, spinach, pumpkin, cauliflower, turnips, tomatoes, and asparagus, to name a few of the 54 allowed by Atkins (but not legumes, such as green beans, since they are too starchy for the induction phase). The allowed foods include a liberal amount of all meats, chicken, turkey, , fish, shellfish, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese such as cheddar cheese; salad vegetables; other low carbohydrate vegetables; and butter, olive oil and vegetable oils. Drinking eight glasses of water per day is a requirement during this phase. Alcoholic beverages are not allowed during this phase. Caffine is allowed in moderation so long as it does not cause cravings or low blood sugar. If a caffeine addiction is evident, it is best to not allow it until later phases of the diet. A daily multivitamin with minerals, except iron, is also recommended. A normal amount of food, on Induction, is around 20 grams of sugar (or net carb), at least 100 grams of fat.
The Induction Phase is usually when many see the most significant weight loss — reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise. Many Atkins followers make use of Ketostix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning, phase, but are not always accurate for non-diabetic users. Other indicators of ketosis include a metallic taste in the mouth, or bad breath.
Ongoing weight loss
The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams per day. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods within that group affect your craving control. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight.
During the first week, one should add more of the induction acceptable vegetables to one's daily products. For example, 6-8 stalks of asparagus, salad, one cup of cauliflower or one half of avocado. The next week, one should follow the carbohydrate ladder that Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating, such as the alcohol rung.
The rungs are as follows:
- Induction acceptable vegetables in larger quantities
- Fresh cheese
- Nuts and seeds
- Other fruits
- Starchy vegetables
- Whole grains
Daily net carbohydrates intake is increased again this time by 10 grams each week from the latter groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. This may well be above the level of carbohydrates inducing ketosis on a testing stick. As a result, it is not necessary to maintain a positive ketosis test long term.
This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.