Obesity Discussion Forums

[Obesity Discussion]

Dr Atkins Diet Plan- The 4 step Program

1. Induction

The Induction phase is the first, and most restrictive phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day. The allowed foods include a liberal amount of most meats, a good bit of cheese and cream, two cups of salad, and one cup of other vegetables. Caffeine and alcoholic beverages are not allowed.

The Induction Phase is usually when many see the most significant weight loss - reports of losses up to six or eight pounds (3 or 4 kg) per week are not uncommon.

Atkins suggests the use of KetoStix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning, phase.

2. Ongoing weight loss

The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. Carb intake increases by 5 grams of carbs per day each week. A goal in OWL is to find the "Critical Carbohydrate Level for Losing". The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight.

3. Pre-maintenance

Carbohydrate intake is increased again, and the key of goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this the maximum number of carbohydrates you can eat each day without gaining weight.

4. Lifetime maintenance

This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasised, with the option to drop back to an earlier phase if you begin to gain weight.

[cardinarky]

Atkins is, to me, the most workable of all "diet" plans. I have repeatedly had success with it over my lifetime. I have had just as many failures over my lifetime because, due to stress, depression, whatever, I have not followed the 5# ideal weight window and literally always let it all go to hell.
Atkins is not hard to adhere to, because it freely allows alcohol. There is 0 carbs in all distilled spirits (hard liquor).
When I was working at USS in Gary back in the early 70's I went from 313# to 195# and during that time, there were many days when my 35 grams of allowable carbohydrate consisted of 12 Miller Lites (there is much to be said for the single life).

There are times though when you just die inside for a loaded baked potato. You can't succumb to that temptation though because once you throw your system out of Ketosis, it takes several days to get it back.

Right now, for example, I am on Atkins, and have gone from 438# to 302# as of this morning. My blood pressure and cholesterol levels are fine. I always heard it would be harder to lose as you got older (60 this October) because your metabolism changes. I can't say that I am finding that to be the case with the Atkins approach. I am not losing as rapidly as I have in the past because I am inactive due to my arthritic knees and joints.
I've got a stationary recumbent Life-Cycle that I have recently begun to ride again. It is a real treat for the knee joints and 30' at level 2 is enough, but it gets the heart rate going (145bpm) and it is a beginning.

[*Emma*]

Great work cardinarky - thats a great loss!

i follow atkins also, it is by far the easiest diet that fits into my lifestyle!

[Obesity Discussion]

I have been following a modified Atkins style diet for years now, even before the Atkins Diet was popular! Although I do eat lower fats than Atkins prescribes.

[steve.burke]

Hi only just joined the forum
I would like to know what types of fat you eat and the quality of the foods you eat
any information you give me would be gratefully received. As i do think the atkins diet is a good way of dieting however i believe its all about the quality of the food you eat.

[Obesity Discussion]

Originally Posted by steve.burke

Hi only just joined the forum
I would like to know what types of fat you eat and the quality of the foods you eat
any information you give me would be gratefully received. As i do think the atkins diet is a good way of dieting however i believe its all about the quality of the food you eat.

I try my hardest only to eat unsaturated fats and as little saturated fats as possible.....and absolutely NO trans fats.

While the quality of food is important, what's more important for losing weight at the end of the day is the quantity of food.

[dickytoughy]

Thanks for the information.I will pass it to my friend...Hopefull can help them out..