How to Get Off Atkins

The Atkins Diet promotes rapid weight loss through the consumption of mostly protein and fats but very few carbohydrates. Carbs are the body's primary energy source. Proponents argue that the Atkins Diet stabilizes the biochemistry of the body to regulate metabolism; opponents argue that carb levels are too low and dieters are risking prolonged ketosis, which leads to kidney damage. Those on the diet experiencing marked fatigue and poor mental concentration may want to leave the diet and return to normal eating patterns.

Things You'll Need

• Pen and paper

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Instructions

• 1

  Write down everything you eat that follows the Atkins guidelines.This probably means that at least 50 percent of your daily caloric intake is coming from fatty meats. The key is to gradually include foods rich in complex carbohydrates, such as oatmeal or whole grains, which have minimal impact on the body's blood-sugar levels.

• 2

  Mark off the foods on your list that are overly fatty; an example would be highly marbled beef. While you do need a certain amount of fat in your daily diet, food with high amounts of saturated fat or trans-fats should be eliminated or eaten sparingly. Replace these foods with fish, poultry or leaner cuts of beef, which will significantly reduce the amount of saturated fat you're consuming.

• 3

  Choose to eat nuts (pine nuts, almonds or pistachios, for instance) or butters made from these nuts, and opt to cook using olive oil. All are high in poly- and mono-unsaturated fats, which are heart-healthy; they'll also make you feel full, which is one of the benefits of consumable fat.

• 4

  Introduce carbohydrate-rich food back into your diet until it makes up at least 40 percent of your daily caloric intake. That means that 40 percent of your diet will now be coming from protein and the remaining 20 percent from healthy fats. It's important to maintain protein levels, especially if you're physically active.

• 5

  Write down your new meal plan to cover one week. Follow this eating plan rigidly and resist the initial temptation to indulge in refined carbs such as candies, white breads, pastas or pastries; they'll have a negative impact on blood-sugar levels, slow your metabolism and promote rapid weight gain. After a few weeks, eat these foods sparingly to reduce their impact.