How to Start the Atkins Diet

Step 1

Determine your goal. It could be to lose weight, maintain your current weight or increase your energy. It could also be a combination of all three factors.

Step 2

Choose your optimal Atkins balance diet program. There are four phases of the optimal balance diet, and you can choose to start with any of the first three phases before proceeding to the fourth phase.

Phase 1, known as the induction phase, jump-starts your metabolism to help you lose weight quickly. Choose this plan if you are starting from scratch or if you wish to lose weight quickly.

Phase 2, known as the ongoing weight loss phase, provides guidelines for eating healthy foods. It can also help establish a personal eating plan for your unique needs. Choose this if you are already happy with your current weight and just want to improve your eating habits.

Phase 3, known as the pre-maintenance phase, is where you want to be if you only have 10 lbs of weight to go to achieve your goal. In this phase, you will keep adding good carbohydrates to your diet and continue to lose weight until you reach your carbohydrate equilibrium, which is a point where you do not lose or gain any more weight.

Phase 4, known as the lifetime maintenance phase, is the final stage. In this phase, you shall make a commitment to stay within your goal weight moving forward. You will enjoy sustained energy, improved health and self-confidence.

Step 3

Reduce your carbohydrate intake to 20 net carbohydrates per day. Choose only good carbohydrates in your meals. Good carbohydrates are those made from whole grains, such as whole wheat bread, whole-wheat pasta, brown rice, oatmeal and barley. White carbohydrates, such as white bread, white rice, regular pastas and sugary cereals, should be avoided.

Step 4

Eat lean protein such as chicken, fish, eggs and other meats with lean cuts (i.e. with the fats removed).

Step 5

Avoid trans fats in your diet; use monounsaturated fats instead. Olive oil is a good source of monounsaturated fats. Use it for cooking your food and as salad dressing.

Step 6

Eat fruits, vegetables and nuts. Choose fruits and vegetables that are high in fiber. Examples include raspberries, blueberries and peaches with the skin still on. Examples of high-fiber vegetables are broccoli, Brussels sprouts and artichokes.

Step 7

Take control of your eating habits. The Atkins Diet can help you establish and keep a personal eating plan, but you must stick with it. Week by week you will add more healthy foods into your diet. Follow the guidelines and you will find it easier to control your eating habits and stay on track.

Step 8

Drink plenty of water to avoid dehydration–at least eight glasses per day. Avoid drinks with high sugar content, such as regular sodas or fruit juices with high-fructose content.