Your ATKINS DIET PLAN

Dr. Atkins himself claimed that eating too many carbohydrates can cause an overproduction of insulin, which in turn leads to increased hunger, more frequent eating and resulting weight gain. For the first two weeks only 20 grams of carbohydrates are allowed, yet the diet allows a nearly unlimited supply of meat, poultry, fish, eggs and cheese. Milk, fruit, cereals, breads and vegetables with a high glycemic index are not allowed. The carbohydrates allowance usually comes from cheese, green leaves and vegetables.

The second stage of the Atkins diet uses meal plans allows 25 grams of carbohydrates, and the long-term stages of the Atkins diet, the pre-maintenance and maintenance stages, generally aim for a long-term diet that allows 40-75 grams of carbohydrates a day. The Atkins diet is said to use meal plans that decrease hunger and food cravings because the body uses carbohydrates for energy.

If carbohydrates are not available, the body breaks down stored fat for energy and produces a by-product in the body called ketones. Ketones suppress the appetite effectively, but they can also cause side-affects. Regardless of which stage of the Atkins diet you are on, meal plans should not include alcohol or caffeinated drinks, potatoes, rice, pasta and bread.

Atkins Diet Induction Stage Meal Plan Options

If you can get through the first two weeks of the Atkins diet with meal plans consisting of only 20 grams of carbohydrates a day, the rest of the diet should be a breeze, since there are fewer restrictions as the stages progress. Breakfast in the induction stage can consist of scrambled eggs and bacon, and lunch can be a piece of fish with two cups of green salad in an olive oil and vinegar dressing. Dinner could include roasted chicken with a cup of green vegetables topped with cheese. A snack might consist of olives and cheese or one of the many low-carb Atkins snack foods on the market.

There are also many Atkins diet meal plans available that consist of Atkins-brand, low-carb food. For the following three stages of the Atkins diet, meal plans can use foods like specially designed low-carbohydrate cereals, bagels and pasta. Even popular chocolate treats now have low carbohydrate options that do not taste exactly the same, but will still feel like they are not being denied to the Atkins dieter.

Induction is the first stage of the plan. It lasts 14 days (or more.) Atkins says that you can lose up to 15 pounds during this stage. This rapid weight loss is due to limiting your carbohydrates to 20 grams a day. The only carbohydrates you can have are low-carbohydrate vegetables like lettuce, broccoli and tomatoes.

You are limited to three cups per day. Forget about yogurt, fruit and starchy vegetables like potatoes. You are not permitted to drink alcohol or drinks with caffeine. The purpose of induction is to induce a change in your body chemistry that leads to lipolysis (burning fat for energy) and a secondary process known as ketosis.

According to Dr. Atkins, induction can bring about the following changes in your body chemistry and functions: Stabilization of your blood sugar. Curbing of various health symptoms originating from unstable blood sugar, such as fatigue. Breaking food addictions. Curbing your cravings. Significant weight loss. Meal Restrictions During Induction In order to bring the onset and maintenance of induction, you have to follow a strict diet working around an “allowed” list that includes a variety of foods.

But you can create a variety of food menu from the list of allowable foods in the program. Foods that can be consumed liberally during the induction phase includes fish, chicken, shellfish, meat, and eggs. You can also take limited amount of some cheeses. Carbohydrate is limited to 20 grams of carbohydrate a day.

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