PHASE ONE OVERVIEW: BEGINNING A LOW CARB DIET

The purpose of the first phase of the program, known as the Induction Phase, is to jumpstart your weight loss. An all-too-common misconception is that this first phase of Atkins is the whole program. In reality, it's the key to kickstarting your fat burning metabolism. As you move through the diet, you'll find the maximum grams of net carbs you can consume while continuing to lose weight, keep your appetite under control, and stay alert and energized. This is called your personal carb balance.

Learn more about starting a diet with Atkins by following the links below.

OBJECTIVES TIPS ACCEPTABLE FOODS FAQ TRANSITION TO PHASE 2

How long (berlanjutan sekurang2nya dua minggu ok...)

A minimum of two weeks, but you may safely follow it for much longer if you have a lot of excess weight to lose or prefer to lose most of your excess pounds relatively quickly. You'll stay in this phase until you're 15 pounds from goal weight.

Purpose

Shift your body from burning primarily carbs to burning primarily fat, kick-starting weight loss.

Goal

Significantly drop your daily Net Carb intake to an average of 20 grams (no less than 18 and no more than 22) of Net Carbs, the level at which almost anyone begins to burn primarily fat.

PHASE TWO OVERVIEW: BALANCING YOUR DIET

In Phase 2 (Balancing), you'll start to climb the Carb Ladder, slowly adding different foods - think nuts, seeds, strawberries, blueberries, melon, cottage cheese, yogurt and more - until you find a healthy balanced diet that's right for you. Phase 2 is all about maintaining your momentum from Phase 1/Induction and continuing the process of finding your personal carb balance.

Learn more about how to balance your diet by following the links below.

OBJECTIVES TIPS ACCEPTABLE FOODS FAQ TRANSITION TO PHASE 3

How Long(Ini dah boleh start lah bila korg dah hilang lebih kurang 4.5 kg ke atas)

Typically until you're within 10 pounds of your goal weight, although you can transition to Phase 3 sooner if you're willing to slow the pace of weight loss.

Purpose

Lose most of your excess pounds and find your personal carb balance.

Goal

Starting at 25 grams of Net Carbs daily, begin to increase overall carb intake in 5-gram increments. This means gradually reintroducing a broader array of carb foods as you step up the Carb Ladder, finding your personal carb balance. It could level off anywhere between 30 and 80 daily grams of Net Carbs or even higher. Your personal number is impacted by your age, gender, activity level, hormonal status, and other factors as you continue to lose weight.

PHASE THREE OVERVIEW: EATING MORE CARBS

You're probably now just 10 pounds from your goal weight, which you'll achieve in Phase 3. This phase is designed for fine-tuning your diet so you can eventually focus on maintaining your weight loss . In Phase 3, you will gradually see how much you can raise your daily Net Carb intake and maintain weight loss while exploring the final three rungs of the Carb Ladder.

Learn more about how to maintain weight loss with Atkins by following the links below.

OBJECTIVES TIPS ACCEPTABLE FOODS FAQ TRANSITION TO PHASE 4

How long

Until you've reached your goal weight and maintained it for a month.

Purpose

Trim your final excess pounds, continuing to explore your personal carb balance. Then find your tolerance for carb intake while maintaining your new weight. This phase is a dress rehearsal for Lifetime Maintenance.

Goal

Gradually increase your daily Net Carb intake in 10-gram (or 5-gram, if you prefer) increments, continuing to reintroduce new carb foods, as long as you continue to slowly lose weight and then to maintain that loss.

PHASE FOUR OVERVIEW: HOW TO STAY THE SAME WEIGHT

You did it! You've reached your weight loss goal and you're finally in Phase 4, Lifetime Maintenance. This is not so much a phase as a permanent lifestyle. In general, the foods you eat in this phase are the same ones you've already been eating. There are some foods you tried to reintroduce earlier without success that you can now handle. You can experiment with these foods at any time as long as you remain near your goal weight.

Learn more about Phase 4 and Lifetime Maintenance by following the links below.

OBJECTIVES LIFESTYLE TIPS ACCEPTABLE FOODS MAINTENANCE

How long

Ongoing

Purpose

Transition to a permanent way of eating that allows you to maintain your new weight.

Goal

Remain in control of your weight by adjusting your carb intake if your carb tolerance changes or you regain a few pounds.

-Qaseh Kita-