How to Begin an Atkins Diet

The Atkins Diet Plan is a high protein, low carb food plan. Proponents of this diet claim that by eliminating carbohydrates, the body is forced to burn fat stores for energy, thereby causing weight loss. Three meals plus snacks are recommended daily, but only certain foods are allowed in each of the four phases. Most foods will be allowed back into the meal plan in the latter stages of the diet.

Instructions

• 1

  Talk with your doctor before you start your research. If you have a preexisting condition or are taking medication, speak with your physician before you alter your nutrition in any way.

• 2

  Figure out which phase to start with. The Atkins diet consists of four phases; newcomers can start with any of first three. Phase one eliminates all but 20 net carbs daily for two weeks. Phase two may be for people who are well on their way to their target weight, but not within 10 lbs. of that goal. Phase three begins when dieters are within 10 lbs. of their ideal weight.

• 3

  Wean yourself off of high carb and starchy foods in preparation for the Atkins program. Your current eating habits may consist of a lot of bread, sugary snacks and high starch foods such as rice and potatoes. If this is the case, you may want to spend a week or two slowly eliminating these foods from your diet. It may be less of a shock once you begin the diet and won't be allowed to have them at all.

• 4

  Read the list of foods that are allowed in the phase you've chosen to begin with. Proteins are not restricted in any phase of the Atkins program. Fruits and nuts are not allowed in phase one, but select foods (seeds, nuts and berries) with a daily combined carb count of 5g are allowed back in during phase two. In phase three, that number is increased by 10g of daily carbs each week and reintroduces foods such as sweet potatoes, oatmeal, pasta, legumes and a variety of fruits.

• 5

  Purchase allowable foods and have plenty available when you start the diet. Having the foods that are allowed already in your fridge or cupboard will help in the beginning phases of the diet. This can eliminate faltering and eating something outside of the Atkins plan. In the same vein, get rid of foods that can be tempting but not part of the diet.