The Atkins diet consists of 4 phases:
Phase 1: Induction
Phase 2: Ongoing Weight Loss
Phase 3: Pre-Maintenance
Phase 4: Maintenance
Phase 1: Induction
- This phase lasts for 2 weeks
- This phase is the most difficult part of the diet
- Most carbohydrates are removed from the diet
- Eat 3 regular meals or 4-5 smaller meals every day
- Do not skip meals or go longer than 6 hours without food
- Only 20g of carbohydrates are allowed each day
- Protein foods need to be eaten at every meal and snack
- The body burns fat during this phase and ensues in weight loss
- The body goes into ketosis (burning fat for energy)
- Expect rapid weight loss in the first two weeks
- Up to 15lb (6.8kg) weight loss can be expected in the 2 weeks
- Diet recommends a multivitamin supplement without iron
- Regular exercise is recommended
- Drink 8 glasses of water every day
Phase 2: Ongoing Weight Loss
- This phase lasts for as long as weight loss is required
- Only 25-40g of carbohydrates are allowed each day
- Increase carbohydrate intake by 5g weekly until weight loss stops
- Protein is required at every meal and snack
- Weight loss continues at about 1kg (2.2lb) lost per week
- Losing more than the 1kg (2.2lb) per week is not recommended
- Regular exercise is recommended
- Drink 8 glasses of water every day
Phase 3: Pre-Maintenance
- This phase lasts for 2-3 months
- Only 35-40g of carbohydrates are allowed each day
- Up to a maximum of 60g of carbohydrates are allowed each day
- Weight loss happens more slowly in this phase
- This phase is to prepare for lifelong maintenance of the diet
- Regular exercise is recommended
- Drink 8 glasses of water every day
Phase 4: Maintenance
- This phase is for life
- Up to 90g of carbohydrates are allowed each day
- This phase ensures maintenance of current weight
- Regular exercise is recommended
- Subtract 5g of carbohydrates each day if gaining weight
- Drink 8 glasses of water every day
