Atkins diet is a very popular diet program, despite controversies regarding the benefit its proponents claim. It is a low carbohydrate, high fat and high protein diet. The Atkins diet program four phases which are called - induction, ongoing weight loss, pre-maintenance and life time maintenance.
The first phase is called the Induction Phase. It is the most restrictive phase of Atkins diet with regards to the food items permitted. This phase continues for a period of two week. During induction, the body uses alternative energy source, namely from ketone bodies. Hence, this process is also known as ketosis. It happens due to low intake of carbohydrate, which does not provide enough energy to the body. In this phase, you can have carbohydrates from fats, vegetables, and protein foods.
The use of fat should be as per you physical needs during the Atkins diet. It should be noted that the permitted fats include unsaturated fatty acid and omega3 fatty acids, rather than saturated fatty acids. You can use olive oil, peanut oil, canola oil, or grape seed oil. The other oils should be avoided during this diet. You can also have butter in balanced amounts. Total carbohydrate intake should be twelve to fifteen grams per day. Make sure most of it should come from vegetarian food sources. You can have sprouts, all kinds of green leafy vegetables, different types of herbs, cucumber, radish, cabbage, etc. You can also have beverages like tea, coffee, or club soda and try to avoid drinks with added sugar. On top of everything, make sure you drink at least eight glass of water in a day.
The second phase of Atkins diet is called
Ongoing Weight Loss. During this phase, the daily intake of carbohydrates increases as compared to the first phase. This phase lasts until your body weight reaches the intended level. During the second phase, you should gradually increase the carbohydrate intake and you can also start adding fresh dairy items. You can have all fruits and vegetables, fresh cheese, alcohol, beans and legumes, berries and whole grains. But you have to be careful to add these foods in graduated steps, not all at once. For this reason, it is advisable that you follow this plan under the guidance of an expert or someone who is already experienced in this diet.
The third phase of Atkins diet is known as Pre-Maintenance. During this phase, you are permitted to increase your carbohydrate intake over the second phase. The goal of this phase is to determine how much carbohydrate you can consume in a day without leading to weight gain. You can have starchy vegetables, legumes, fresh fruits like apple, banana, mangoes, kiwis, grains and its products during this phase. But you have to regulate the quantity of food in each meal.
The fourth phase of Atkins diet is called Lifetime Maintenance. As the name suggests, this phase lasts for a lifetime and its aim is to regulate your weight all through your life. It allows you to eat everything that was included in first three phases of the Atkins diet.
Your body would have automatically accepted the new diet pattern after going through the three phases. Atkins diet says reducing weight and staying healthy will become easier if you choose the perfect food at right phase.
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