The Big Four: Stages of the Atkins Diet

The Atkins Diet is one of the most popular diet programs in the market today. This diet regimen focuses on low carbohydrate but high in protein diets. It rests on the principle that our bodies burn fats at the absence of carbohydrates. Unlike other diet programs, the atkins diet involves a four-point program that allows for maximum effectiveness.

The first phase of the diet program is called the induction, wherein people under the program will eat only high-protein food for the first two weeks. Each day, only about 20 grams of Carbs are allowed, which can be found in salads and non-starchy vegetables.

By cutting down the intake of carbohydrates, Dr. Atkins believe that they body will then undergo ketosis where the body will use fats in the absence of carbohydrates. Because of the restriction on carbohydrates, the weight loss during this period can be very fast.

The induction period is a phase where the diet is said to jump-start because you are able to lose so much weight by cutting down on carbohydrates. What is more, by seeing immediate results, you are more encouraged to continue with the diet plans.

The phase will also help you get use to eating less carbohydrates. Hopefully, it will bust your cravings for sugars and other food addictions. Carbohydrate sources will primarily come from healthier alternatives such as green leafy vegetables.

The second phase is the Ongoing Weight Loss (OWL) period where the rapid weight loss of the previous period will be slowed down. This is the phase where dieters under the program slowly but steadily reach their target weights. In this period, there is gradual introduction of nutrient-rich carbohydrates that dieters can eat. The OWLS, according to many, is not only beneficial to those who want to slowly shed pounds but also those who want to lead a healthier lifestyle.

The OWL phase will improve your body’s ability to burn fats and will introduce you to healthier food alternatives. The slow and steady progress will also teach you and prepare your for lifetime weight management even when there is little monitoring from the program once you achieved your desired weight. The OWL phase allows dieters in the program to mix and match foods that they want to eat as long as it abides with the guidelines. The carbo intake will gradually increase from the 20 Net carbo mark by 5 point increments daily.

There is no specific time frame for this period in the Atkins diet. Dieters under the program should continue with phase until they are within 5-10 pounds of their desired weight. This is perhaps one of the advantages of atkins diet. It allows for dieters in the program to design their own meals instead of being forced to eat meals that are already prepared. The OWL phase will hopefully help you maintain control of your appetite and liking for starchy and sweets. One tip is to increase daily carb intake by 5 points only every week

The third phase is the Pre-Maintenance phase where the dieters are expected to have learned the atkins way of eating. This is important because although one has already achieved their desired weight or is close to their desired weight, it is so easy to go back to old eating habits and regain pounds that were lost. Because you are already within the 5-10 pounds of your goal weight, you can now gradually lose the pounds and at the same time get used to the eating habits to maintain that weight.

In this phase, dieters can go as many as 10 Net Carb increments as long as they continue to lose pounds. Of course, this is up to the person. Some have gotten so used to the 5 point increment that they no longer up their Net Carb intake.

The last phase is of course Lifetime maintenance where dieters are asked to stay within the 5 Net carb increment to maintain their weight.