This diet plan has soared in popularity and many users and experts have written about not only the science behind the diet but also their own personal experience with it. The first step to using the diet is to understand Dr. Atkins' carbohydrate theory.
According to Dr. Atkins, the amount of carbohydrates you eat is not as important as how your body processes those carbohydrates. Dr. Atkins believes that the reason most people are overweight is because they are insulin resistant. This means that the cells that convert carbohydrates into glucose or energy are not functioning properly. If this is indeed the cause, then the remedy is simple; limit your carbohydrate intakesubstantially and then slowly raise the amount of carbohydrate-rich foods you consume.
Atkins Diet Free Instructions
How It Works
The plan is to reduce your carbohydrate intake to less than 40 grams per day so your body enters a state called ketosis. Ketosis is the state in which your body burns fat as fuel and causes you to lose weight. Essentially, your body burns fat for energy instead of carbohydrates and Dr. Atkins believes this state of being also curbs cravings for carbohydrates. Ultimately, this results in weight loss and feelings of satisfaction.
Phases and What You Can Eat
When reading through the Atkins Diet free instructions take time to understand the four phases; induction, on-going weight loss, pre-maintenance and maintenance.
The induction phase is the first phase and only lasts for the 14 days that start the diet. Dr. Atkins says that dieters can lose up to 15 lbs in this phase alone by cutting their carbohydrate intake to the required maximum of 20 grams per day. During this stage you should also limit the kinds of carbohydrates you eat to mainly low carbohydrate vegetables like:
Additionally, you are limited to consuming no more than three cups of these types of vegetables per day.
You must also avoid the following:
- Starchy vegetables, like potatoes
The next phase, on-going weight loss, is less restrictive than the induction phase. In this phase you can increase your total carbohydrate intake by 5 grams to total 25 grams of carbohydrates per day. However, you must still avoid the foods you avoided during the induction phase.
This phase should continue as long as you keep losing weight. Eventually you will hit a weight loss plateau and once you do you should move on to the next phases.
The pre-maintenance and maintenance phases require you to slowly add carbohydrates back into your diet until your total carbohydrate intake is increased to about 40 grams per day. These phases require you to sort of test out different carbohydrates. If you find that a particular food causes you to gain weight you must then avoid that food.
You can expect to still lose a small amount of weight in the pre-maintenance phase, although it will be slow going. Again, you continue you this phase until your weight loss plateaus.
You do not lose any weight in the final maintenance phase as this phase lasts an indefinite amount of time and serves to only help you maintain your weight. By the time you've reached this phase you'll have added all the carbohydrates you plan on eating.
Throughout the entire process you are expected to avoid unhealthy carbohydrates such as:
- Excessive amounts of white bread
- Excessive amounts sugary carbohydrates
- Carbohydrate-rich fried foods
Overall, the Atkins Diet has many supporters and a lot of purported benefits. In addition to increasing overall health and well being, dieters seem particularly fond of Dr. Atkins' plan because it helps them shed pounds quickly and curbs the cravings that caused them to gain weight in the first place.