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 Atkins Diet : Basic knowledge of the four phases + Multi vitamin/minerals supplement products

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PostSubject: Atkins Diet : Basic knowledge of the four phases + Multi vitamin/minerals supplement products   Sun Apr 22, 2012 7:03 pm

There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.

Induction

Induction is the most restrictive phase of the Atkins Nutritional Approach. Two weeks are recommended for this phase. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to less than 20 net grams per day (grams of carbohydrates minus grams of fiber, sugar alcohols, or glycerin), 12 to 15 net grams of which must come in the form of salad greens and other fruits and vegetables such as broccoli, spinach, pumpkin, cauliflower, turnips, tomatoes, and asparagus, to name a few of the 54 allowed by Atkins (but not legumes, since they are too starchy for the induction phase). The allowed foods include a liberal amount of all meats, poultry, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese such as cheddar cheese; most salad vegetables; other low carbohydrate vegetables; and butter, olive oil and vegetable oils. Drinking eight glasses of water per day is a requirement during this phase. Alcoholic beverages are not allowed during this phase. Caffeine is allowed in moderation so long as it does not cause cravings or low blood sugar. If a caffeine addiction is evident, it is best to not allow it until later phases of the diet. A daily multivitamin with minerals, except iron, is also recommended. A normal amount of food, on Induction, is around 20 grams of sugar (or net carb), at least 100 grams of fat.

The Induction phase is usually when many see the most significant weight loss — reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise[citation needed]. Many Atkins followers make use of Ketostix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning phase, but are not always accurate for non-diabetic users. Other indicators of ketosis include a metallic taste in the mouth, or the sweet smell of ketones on breath.

Ongoing weight loss

The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods within that group affect your craving control. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight.

During the first week, one should add more of the induction acceptable vegetables to one's daily produce. For example, 6-8 stalks of asparagus, salad, one cup of cauliflower or one half of avocado. The next week, one should follow the carbohydrate ladder that Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating, such as the alcohol rung.

The rungs are as follows:

Induction of acceptable vegetables in larger quantities
Fresh cheese
Nuts and seeds
Berries
Alcohol
Legumes
Other fruits
Starchy vegetables
Whole grains

Pre-maintenance

Daily net carbohydrates intake is increased again this time by 10 grams each week from the latter groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. This may well be above the level of carbohydrates inducing ketosis on a testing stick. As a result, it is not necessary to maintain a positive ketosis test long term.

You may be able to add some of the forbidden carbs back into your diet once a week. In this phase your body is beginning to lose the protection of ketosis. You are preparing for the last phase which is Lifetime Maintenance.

Drink at least eight glasses of water per day.

Increase your daily carb count by 10 grams each week as long as you continue to lose your weight. If you are at your goal weight, stay at that level for a month or so before you increase your daily carb consumption by another 10 grams to see if you can consume that level without gaining. Once you do begin to gain, drop back 10 grams.

This phase can last several weeks until You find Your tipping point.

Lifetime maintenance

This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.

Make weight control a priority. Weigh yourself at least once per week, and select a healthy weight range that works for you.

Multi Vitamin/Minerals Supplement

These are some products specialized for low-carb diets:

http://www.swansonvitamins.com/SWU152/ItemDetail

http://www.amazon.com/gp/aw/d/B001AIVCAS?is=300&qid=1335108072&sr=1-15&in=4

http://www.swansonvitamins.com/SWU152/ItemDetail

http://www.swansonvitamins.com/DAZ645/ItemDetail?csi=SWU152&csp=DAZ645

For more information, go to http://www.atkins.com/Program/Phase-1/How-to-Do-Induction-Right.aspx

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Atkins Diet : Basic knowledge of the four phases + Multi vitamin/minerals supplement products

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