How to Do the Atkins Low Carb Diet

The Atkins diet is one of the world's most popular diets. It is designed to minimize a person's carbohydrate intake in favor of protein and fats to better equip the body with the energy it needs to function in a healthy manner.

Robert C. Atkins, MD, who developed the plan, believed that an increase of processed foods in modern diets is directly attributed to heart disease, diabetes and obesity. Self-discipline in adhering to the four phases of Atkins diet is essential in reaching the desired results.

Instructions

• 1

  Phase 1: Induction. This is designed to last two weeks. The purpose is to send the body into a state of ketosis, whereby if the body is unable to draw energy from carbohydrates, it will draw from existing body fat. Carbohydrate consumption is restricted to 20 grams per day. Drink eight glasses of water a day. Eliminate alcohol and drink caffeine in moderation. Significant weight loss occurs in this preliminary stage.

• 2

  Phase 2: On-going Weight Loss. An increased carbohydrate intake of 5 grams per week is designed to facilitate continued weight loss. This phase continues until weight aligns within 10 pounds (4.5 kilograms) of a person's weight goal. Dr. Atkins created a carbohydrate ladder to explain which carbohydrates should be added to the diet and in what order.

• 3

  Phase 3: Pre-Maintenance. Refer to Atkins' food group ladder and increase weekly carbohydrate intake by 10 net carbs. The purpose of this phase is to pinpoint the maximum daily intake of carbohydrates, which does not incur weight loss.

• 4

  Phase 4: Lifetime-Maintenance. The purpose of this phase is to maintain the dietary discipline established in phases 1 to 3. With the culmination of any diet, when the target weight has been achieved, many make the mistake of reverting to their old eating habits. The time, effort and mental energy invested from the start of the diet therefore counts for nothing. With the Atkins diet, earlier phases should be revisited and implemented in the event of new weight gain.