Atkins Diet Guidelines

The Atkins Diet was created in 1972 by cardiologist Robert Atkins. It focuses on helping the body to burn fat instead of carbohydrates. The general thought is that eating too many carbohydrates can lead to weight gain, because what is not used for energy stores itself in the body as fat. When carbohydrates are limited, the body is forced to consume stored fat as the major source of energy.

Phase 1

• The first phase of the Atkins Diet limits carbohydrate intake to 20 carbohydrates per day. This jump-starts the body into using stored fat as the primary source of energy. This phase lasts for two weeks and weight loss can be dramatic, up to 15 pounds.

  Recommended foods for this phase include lean proteins such as chicken, fish, beef and eggs. Some vegetables are also allowed in this phase, including leafy greens and broccoli.

  Pasta, nuts and fruits should not be eaten during Phase 1.

Phase 2

• Phase 2 is referred to as the "Ongoing Weight Loss" or OWL phase. A dieter remains on this phase of the Atkins Diet until he is within 10 pounds of his weight loss goal. During this part of the diet the dieter learns how to control the net carbohydrate count to continue his weight loss journey.

  Many healthy foods are added back into the diet including vegetables, fruits, nuts and seeds.

  Carbohydrates also are added back into the diet gradually on a weekly basis in Phase 2. Carbohydrate intake and weight are recorded weekly to help determine the necessary carbohydrates needed to continue weight loss. This number is referred to as the Critical Carbohydrate Level for Losing.

Phase 3

• The third phase of the diet is the pre-maintenance phase. This level is entered when the dieter is only 10 pounds from her ideal weight. The dieter will still lose weight during this phase.

  Phase 3 is also where the dieter adds good carbohydrates back into the diet each week, still continuing to lose weight. Eventually, the dieter will reach a point that weight loss equalizes coinciding with the specific amount of daily carbohydrate intake.

  This phase of the Atkins Diet may take several months to complete. This allows the body to adapt to its new weight and lifestyle.

Phase 4

• Phase 4 of the Atkins plan is lifetime maintenance. It is the time that the dieter makes the commitment to eating a sensible diet and exercising. At this point the dieter knows his equilibrium number--or maximum carbohydrate daily intake--and will remain at that level indefinitely. This commitment will keep the faithful followers within 5 pounds of their goal weight.

Keys to Success

• Success can be achieved when following the Atkins plan. It is important to have a steady social support group when following the plan, to help avoid depression or dietary slips.

  There also are many special Atkins products that can be found in the grocery store to add into the diet as special treats and meal replacements.