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Quick Weight Loss -
The Atkins
Menu Plan
 Other
quick weight loss plan
Seems to work but people report eventually feeling nauseated by the
stodgy high fat content. It’s not a program that will keep you
healthy for life.
1. Phase 1 : Atkins Diet Induction period
The induction phase lasts for a minimum of two weeks.
This is the strictest and crucial phase. Dieters can expect to lose
10% of excess weight during the first 14 days of induction. The
purpose of induction is to induce weight loss by changing your
body's chemistry so that you will achieve lipolysis/ketosis,
switching dieters metabolism to one that primarily burns fat for
energy.
At the beginning of induction phase, you will be withdrawing from
sugar and caffeine. For these substances to leave your system, it
may takes around 3 to 7 days. During this period, you may find that
withdrawal from these substances causes you to have nausea,
headaches, "brain fog" , diarrhea, and muscle cramps. This is also
known as "induction flu." If you suffer from these symptoms take
heart- they are very temporary. Soon, you will wake up fresher and
more energetic than you’ve had in years, your moods will stabilize,
and your hunger will disappear.
2. Phase 2 : Ongoing Weight
Loss (OWL)
After successfully completed Atkins induction phase,
it's time to proceed to the next stage--On Going Weight Loss (OWL).
Under OWL, add carbs, in the form of nutrient-dense and fiber-rich
foods . Dieters will have to establish personal Critical
Carbohydrate Level for Losing (CCLL) which is critical in order to
sustained weight loss. Once the CCLL level being ascertain, dieter
should eat under that amount of carbohydrates each day. Simply add
foods in 5-gram increments each week. For instance, week 1 OWL,
you’ll eat 25 grams of carbs each day, on Week 2 you’ll have 30
grams of carbs each day, etc. Keep Doing adding 5-gram of carbs
until you stop losing weight. There’s dieter personal CCLL. Dieter
must eat under that number of carbohydrates each day in order to
lose weight. Any amount more than that mean gaining of weight. Every
one has a different CCLL. it depends on one must eat under that
number of carbs each day in order to lose weight.
3. Phase 3 :
Pre-Maintenance
Once you have reach your ideal weight, you will need
to proceed to the third phase of Atkins Diet i.e. Pre-maintenance.
This is a crucial phase as its prepare you for permanent slimness.
During this phase, weight loss will slow down and under control in
preparation for Lifetime Maintenance. What you have to do is
identified your Critical Carbohydrate Level for Maintaining (CCLM)
in much the same way you did with CCLL during OWL. Add 10 grams of
carb daily. It may take some time to fine-tune your critical carb
levels for losing and maintaining.
Add new foods slowly, one at a time, and discover the impact of
various foods on your body. You could allow yourself up to 20-gram
carbohydrate treat a few times a week. You could also choose to
spread your carbs over the course of the week, having very low carbs
for a few days before a special dinner out.
This phase of Atkins is the hardest one of all, because you need to
learn to control your portions and your appetite. Once you begin to
eat more carbohydrates, you will go out of lipolysis. When you are
out of lipolysis, you will again be subject to cravings. You’re
learning the eating skills that will serve you well for the rest of
your life. You can help control your appetite by not skipping meals
and by not eating carbohydrates without protein and fat to slow the
rush of glucose into your bloodstream.
In order to prevent craving, choose from the lower-glycemic index
foods list.
4. Phase 4 :
Lifetime Maintenance
Congratulations! You have reached your targeted
weight. you are now proceeding the final stage of Atkins Diet, phase
four: Lifetime Maintenance. Enjoy your more liberal dietary intake,
but don't fall back into your old eating habits. What you have to do
is simply following your Critical Carbohydrate Level for
Maintenance. Your best carbohydrate level is the one on which you
can be happiest and healthiest without experiencing cravings and
regaining weight. You may now add more foods to your plan with the
exception of sugar. Follow your CCLM and you will maintain your new
weight within 2 or 3 pounds. However, there is a natural fluctuation
of around 3 pounds due to hormonal fluctuations in your body.
It may
be unrealistic to think that once you’ve reached your goal weight,
you will never again overindulge, but there are ways to minimize the
damage. While maintaining you weight loss, you also must :
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overcome your previous bad habits.
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learn to deal with stress.
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make the correct food choices
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learn coping strategies for holidays
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knowing how to order what you need at restaurants.
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Set
weight control as a goal and constant priority in your life
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Adequate exercises.
The Atkins
Menu Plan
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Breakfast --
Carbs: 2 grams
Cube 1 cup ham
Beat 3 eggs
Sprinkle of red chilli powder
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Lunch -- Carbs: 4 grams
pound ground beef browned
2c lettuces shredded
2tbs sour cream
2tbs salsa
1/4c shredded cheddar
Layer for a taco salad
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