atkinsdiet

ATKINS QUICK HITS

  • What it is: a low-carbohydrate diet
  • What you can eat:
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    foods with low net carbs like vegetables, lean meats, seafood, and low-fat dairy products

  • What you can drink: water, club soda, coffee, tea, flavored seltzer, clear broth, and some diet sodas
  • What you will see: increased performance, weight loss, lowered blood pressure, lowered risk for heart disease


With four phases, each controlling how many net grams of carbohydrates are allowed into the diet, this plan coordinates with the 6 Pack Bag meal management system and adds protein into the diet, which aids in muscle building. With added muscle comes the ability to burn fat and calories, and continued training will lead to even more muscle development.

PHASE 1: INTRODUCTION

  • Length Of Phase: two weeks (recommended)
  • Target: 20 net carbs daily
  • What You Can't Eat: processed foods, fruits, sugars, and high-carbohydrates
  • What You Can Eat: lean meats, seafood, eggs, low-fat dairy products, vegetables, monounsaturated oils, and unsweetened spices

PHASE 2: ONGOING WEIGHT LOSS (OWL)

  • Length Of Phase: the number of days it takes to reach 10 lbs. of target weight
  • Target: add 5 net carbs to daily total each week until weight gain occurs
  • What You Can't Eat: processed foods, fruits, sugars, and high-carbohydrates
  • What You Can Eat: phase 1 foods as well as nuts, berries, and yogurt

PHASE 3: PRE-MAINTENANCE

  • Length Of Phase: the number of days it takes to reach target weight and maintain for 30 days
  • Target: add 10 net carbs to daily total each week until weight gain occurs
  • What You Can't Eat: high-carbohydrates
  • What You Can Eat: phase 2 foods as well as fruits, breads, and sweets in moderation

PHASE 4: LIFETIME MAINTENANCE

  • Length Of Phase: lifetime
  • Target: net carb level that maintains weight
  • What You Can't Eat: high-carbohydrates
  • What You Can Eat: phase 3 foods

ATKINS DIET TIPS

  • Make sure to eat balanced, substantial meals each day and allow snacking. Don't starve yourself.
  • Stay hydrated with at least eight glasses of water daily and limit caffeine to one cup daily or eliminate from diet completely.
  • Learn which foods have low net carbs in order to make lifelong healthy choices.
  • Set realistic weight-loss goals.

Through exercise, increased protein and lowered carbohydrates, and the fresh and healthy meals you prepare for your 6 Pack Bag meal management system, you are sure to reap the benefits of the Atkins Diet.

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