Health and Fitness

Health and Fitness - Atkins Diet:

Atkins Diet program is a low-carb, high protein eating plan in which refined carbohydrates are not permitted. There are three basic phases: Induction, Ongoing Weight Loss and Maintenance. The level of permitted carbs increases as you progress through these diet-stages, but carbohydrate remains something of a problem-food, and readers are warned that fruit-eating will always be “somewhat risky.”

Atkins Diet Induction Phase:

The aim of this initial 14-day phase of the diet is to induce a state of ketosis, in which the body begins to burn fat for fuel (instead of carbs) and weight loss is rapid - typically between 2-8 pounds in the first week. There is almost no carbohydrate at all in the induction phase - just three cups of green salad per day, or two cups of salad and one cup of non-starchy green vegetables: a total of 20g of net carbs. This means no milk or yogurt, no whole-wheat breads or cereals.

Atkins Diet Ongoing Weight Loss Phase:

In the second phase of the Atkins Diet, known as "Ongoing Weight Loss", you add an additional 5g of net carbs a day in weekly increments. For example, in Week 3 you eat 25g net carbs per day, and in Week 4 30g net carbs per day. These carbs should be nuts, seeds, vegetables and berries.

You keep adding 5g carbohydrate a week until your weight loss ceases, at which point you will have found your correct carb intake - typically between 40-60g per day. When you are within about 5-10 pounds of your target weight you may slightly increase the level of carbs again and by the time you reach it, you should know the number of daily net carbs you can afford to eat to maintain that weight.


Atkins Diet Maintenance Program:


This permits a steady but still restricted carb-intake. There are no calorie restrictions, so deciding on exactly what amounts of various foods to include in the menus is something of an arbitrary decision.


Carbs to eat regularly, include: apples, berries, cherries, grapefruit, oranges, peaches, pears, plums, aubergines, green vegetables, onions, peppers, tomatoes, barley, oatmeal, wheatbran, butter beans, garbanzo beans (chickpeas), kidney beans, lentils, most nuts and seeds, milk, tofu and unsweetened soy products.

More at: http://www.fitnessattitudes.com/atkins.html