What Does The Atkins Diet Plan Involve?
The Atkins diet plan is based on the idea that the body can be “tricked” into burning fats instead of carbohydrates by lowering the amount of carbohydrates that a person consumes. Since the body does not have access to carbs, it will naturally look to a different source of energy in order to be able to carry out its daily activities.
The Atkins diet is made up of four phases, appropriately named induction, ongoing weight loss, pre-maintenance, and maintenance. Although an Atkins dieter can actually begin the Atkins diet from any phase, most typically begin at the induction phase.
The first phase of the Atkins diet is known as the induction phase. The induction phase is the strictest of all the Atkins phases, as its goal is to encourage a process known as ketosis, where the body begins to burn fats after being basically deprived of carbohydrates. During induction, dieters cut back on the number of carbs they eat to no more than 20 grams per day. This is a very important factor, and failure to stick to this established number will usually work against an Atkins dieter. It is during this induction phase that weight can be lost rather quickly. Protein and fats make up the majority of the foods allowed during induction, while carbs in this phase typically come from vegetables. The induction phase is meant to last for two weeks.
The second phase of the Atkins diet is known as the ongoing weight loss phase. During the second phase of the Atkins diet, carbs are gradually added to the diet, and individuals begin to lose one or two pound per week. At some point, the dieter will determine how many carbohydrates they can eat while still being able to lose weight. This point in the diet is known as the Critical Carbohydrate Level for Losing. Carbohydrate levels are increased in increments of 5 grams. Typically, the second phase of the Atkins diet lasts until the participant is 5 to 10 pounds away from their intended weight loss goal.
The third phase of the Atkins diet is known as the pre-maintenance phase. During the third phase, weight loss begins to slow down as carbohydrates are slowly added to the original allowed amount of 20 grams per day. At some point in the third phase, participants will be able to figure out how many carbs they can eat without gaining any weight. This period in the diet is called the Atkins Carbohydrate Equilibrium. Typically, 10 grams of carbohydrates are added every day, and large high-carb treats can be eaten several times a week. Essentially, during the third phase, participants are well versed and knowledgeable about what their bodies can take in terms of carb intake.
The fourth and final phase of the Atkins diet is known as the induction phase. Generally, this phase lasts forever. Everything that an individual has learned during the first three phases is applied here, especially in terms of how the person’s body is responding to the diet itself. With everything that has been learned during the first three phases, an individual will be well prepared to maintain their diet and their weight over the entire course of their life if they so wish. With an effective understanding of the body’s needs, a diet can be developed in order to help the individual maintain the weight that he or she has deemed to be ideal.
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