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The
Atkins diet method is based upon eating foods high in protein and low
in carbohydrates. The Atkins diet limits the consumption of
foods high in sugars like sweets, pasta, bread, starchy or sugary
vegetables and fruits, and cereals. Although the plan does allow
the consumption of certain foods until satisfaction, foods like
cheese, meat, seafood, eggs and fats such as butter and vegetable
oils. The Atkins diet system uses phases of progression, four in
total. A good full spectrum vitamin and mineral supplement is
highly recommended and healthy moderate exercise four to six time
times a week. When the dieter has used the Atkins diet for
while, they will be able to incorporate small amounts of carbohydrates
back into their regular diet to a level that maintains the persons
weight.
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First
Phase: Initiation – 2 weeks
or more
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Maximum
carbohydrate intake of 20 grams daily.
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You
may consume high protein foods like meat, seafood, eggs, poultry,
and so on, and fats like sunflower oil and olive oil.
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You
may consume three cups of green salad (with low carbohydrate
dressing) or instead you can eat non-starchy vegetables like
zucchini or broccoli.
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No
regular bread, baked foods, pasta of any kind, no foods with added
sugar
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No
sweet potatoes, lentils, and brown rice until the goal weight is
nearly achieved.
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brown
rice, lentils, and sweet potatoes until you are close to your goal
weight
Second
Phase: Continuing Fat Loss
Carry
on eating fats and protein foods, together with your green salads and
vegetables.
As
each week passes, incorporate nutritious carbohydrates like additional
vegetables, berries, cheese, seeds and nuts. This must be done
gradually, adding 5 grams per day of carbohydrates each week pending a
halt in weight loss. For example the dieter must go from 15 to 20
grams a day in one week, then progress to 25 grams a day the following
week, and so on. When weight loss stops, reduce your
carbohydrate intake by 5 grams and the dieter will find the quantity
of carbohydrates you may eat, at the same time as continuing to
achieve fat loss. The majority of dieters will find that
quantity is around 40 to 60 grams per day. Maintain this approach
until dieters are close to their goal weight within 5 to 10 pounds.
Third
Phase: Prior to Weight Maintenance
Beginning
the shift to weight maintenance from weight loss by raising the
carbohydrate consumption per day in 10 gram levels as each week passes
providing a especially steady fat loss is continued.
Fourth
Phase: Long-term Weight Maintenance
Choose
from a broad selection of foodstuffs at the same time as watching
carbohydrate consumption to make sure your goal weight is maintained.
First
Phase Example Menu
Breakfast:
Omelette with a filling of lightly fried avocado, ham and tomato.
Luncheon:
Grilled chicken with creamy Caesar salad.
Dinner:
Sirloin steak with au poivre sauce, steamed asparagus with butter,
salad of mixed green leaves with a French dressing, dessert of
gelatine sugar-free.
Snack:
Herby cream cheese on sticks of celery.
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