The Atkins Diet Is a 4-Phase Plan
The Atkins diet is split into 4 different phases:
- Phase 1 (induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss.
- Phase 2 (balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
- Phase 3 (fine-tuning): When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down.
- Phase 4 (maintenance): Here you can eat as many healthy carbs as your body can tolerate without regaining weight.
However, these phases are a bit complicated and may not be necessary. You should be able to lose weight and keep it off as long as you stick to the meal plan below.
Some people choose to skip the induction phase altogether and include plenty of vegetables and fruit from the start. This approach can be very effective as well.
Others prefer to just stay in the induction phase indefinitely. This is also known as a very low-carb ketogenic diet (keto).
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Despite what you may have heard, the Atkins diet is quite flexible.
It’s only during the two-week induction phase that you need to minimize your intake of carb sources.
After induction is over, you can slowly add back healthier carbs such as higher-carb vegetables, fruits, berries, potatoes, legumes and healthier grains like oats and rice.
However, chances are that you will need to stay moderately low-carb for life, even if you reach your weight loss goals.
If you start eating the same old foods again in the same amounts as before, you will gain back the weight. This is true of any weight loss diet.
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