The Atkins diet is based on the principle that when too many carbohydrates (carbs) are eaten, the body burns some of those carbs but turns the majority of them into fat that is stored on the body. The Atkins diet teaches that by eating fewer carbs you can take your body from a carb/fat-storage machine to a fat-burning machine.
Atkins Nutritional Approach
With the Atkins diet, you eat according to the Atkins Food Pyramid, which looks a little different from the traditional food pyramid. The Atkins diet focuses on eating more lean meats and vegetables and fewer carbs. Protein makes up the bottom of the Atkins Food Pyramid, with leafy and green vegetables as the next level, then fruits, then fattier vegetables and dairy such as cheese and beans, with whole grain foods such as rice and wheat bread at the top of the pyramid.
Atkins Phase 1
In Phase 1 of the Atkins diet you work on upping the fat-burning power of your body for the two-week period. You have to reduce your carb intake to just 20 grams a day. Breads, pasta and sugar-filled bakery items become a no-no, and fruits and nuts are not to be eaten either during Phase 1. Instead, focus is on eating lean proteins, leafy greens, colored vegetables and good fats, such as oils.
Atkins Phase 2
You continue limiting your carb intake and add fruits and nuts to your diet in Phase 2 of the Atkins diet. You also can slowly add carbs in the form of whole grains, such as whole wheat bread. This to be done slowly, so you can discover how many carbs you can eat and still lose weight.
Atkins Phase 3
In Phase 3 of the Atkins diet you continue adding good carbs to your diet each week until you reach the Atkins Carbohydrate Equilibrium. This is the point where you can eat carbs and not lose or gain any weight. This is considered the pre-maintenance period, as you need to know how many carbs you can eat to maintain your weight once you reach your goal weight.
Atkins Phase 4
Lifetime maintenance is what Phase 4 of the Atkins diet is about. You should be at your goal weight when you enter this phase. You should take the eating plan you have developed in the other three phases, and use it as a maintenance plan and way of eating for the rest of your life.
Atkins Eating Tips
Keep a food journal to track what you are eating. This will be helpful in determining when you reach your Atkins Carbohydrate Equilibrium. Plan meals that center on a lean protein and a leafy or colorful green. This will help you to eat from the right part of the Atkins Food Pyramid. You can find acceptable food lists for Phases 1, 2 and 3 on the Atkins website. There also are recipes on the Atkins site that can help you plan meals.
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