Atkins 20

PHASE ONE FACTS ON WEIGHT LOSS

Objectives Tips Acceptable Foods FAQ Transition to Phase 2

No. You can start in any of the first three phases. If you have just a few pounds to lose, up to about 15, you can probably start in Phase 2 at 25 to 30 grams of Net Carbs a day. If you are heavier, you can also start here, but it may take a little longer to lose weight without the kick-start that you get in Phase 1. You can also begin in Phase 3 at, say, 40 grams of Net Carbs a day if you have less than 40 pounds to lose.

No. However, it’s unlikely that you’ll follow them to the letter day in and day out unless you eat every meal at home, so it’s a good idea to use the Atkins Carb Counter. Also, if you aren’t precise about serving size, you may be consuming more carbs than the meal plan indicates. In any case, it’s important to know how to count carbs (actually, grams of Net Carbs) as you start to add back more foods. Counting provides a double check that improves your likelihood of success from the start.

Not necessarily. If you’re having four or five small meals a day, you may not feel the need for snacks, but be very careful not to go more than four to six hours between meals. Instead, have a hot drink, perhaps a cup of broth.

The first few pounds you lose on any weight-loss program are primarily water, this seems to be a general weight loss fact to follow. Atkins particularly has a diuretic effect.

No. Eating excessive protein will make you sluggish and interfere with weight loss. Overeat fat and you’ll create a calorie bomb and may slow down weight loss.

Most people are borderline dehydrated all the time. Drinking enough fluid helps flush toxins from your body, combats constipation and bad breath, lubricates your joints, and is important to your overall health. Staying hydrated also assists with weight loss. Remember, some of your water requirement can be satisfied with coffee, tea, or other clear beverages, including broth.

Bacon is fine in moderation. Any residual sugar from the curing process in bacon, ham, or other pork products is burned off when you cook it.

This is a very common question individuals ask when starting the first phase of Atkins 20. Cooking compacts vegetables such as spinach or cabbage significantly. Carb counts reflect the cooked amount. Chopping or grating a vegetable also compacts it more than slicing does, and that impacts the carb count as well.

Yes, as long as you get your quota of foundation vegetables and don’t exceed your Net Carb daily limit. A dessert should contain no more than 3 grams of Net Carbs per serving. An Atkins Endulge bar or one of our dessert recipes is a good choice.

By maintaining a constant level of carb intake from day to day, you’re more likely to keep your blood sugar on an even keel. But a range of 3 or 4 grams of Net Carbs from one day to the next should not create a problem as long as your average intake is consistent. If you do overindulge one day, simply return to your current level the next day.

Doing so will mean that you’re consistently returning to a primarily blood sugar metabolism for two days. It’s a fact during Phase 1 that it takes several days to reignite your fat-burning engine. Stopping and starting, known as “carb cycling,” will lessen the likelihood that you’ll lose weight or keep it off.

Although the initial guidelines of Atkins advised individuals to eliminate caffeine without exception, the guideline has since been liberalized to advise avoiding excessive consumption and the guidelines include caffeine as desired and tolerated by each individual.

No. However, once you transition to Phase 2, you can consume moderate amounts of most alcoholic beverages, assuming it doesn’t interfere with weight loss.

You’re not just tracking your carb intake; you’re also aiming for a well-balanced meal plan full of vitamins and other nutrients provided by vegetables, along with fiber to help manage your hunger. One slice of bread might represent the balance of your daily carb intake in Phase 1, which would put your blood sugar back on the roller coaster.

The juicing process removes all or most of the fiber in fruit and vegetables, concentrating the sugar hit. You’ll be able to introduce tomato juice in Phase 2. In Phase 3, oranges and other citrus fruits are acceptable.

Strange as it may seem, milk is higher in carbs than cream, thanks to the lactose (a form of sugar). In Phase 2 you can reintroduce small amounts of whole milk. Or dilute cream with some water, if you prefer.

Most likely your blood sugar levels have not yet stabilized, which usually occurs after the fifth day on Atkins. Once you’re burning fat for energy, it acts as a natural appetite suppressant. Sometimes women have cravings right before their menstrual period. Or you may be going too long between meals or snacks, eating foods that contain hidden sugars or grains, or not consuming enough fat. When you experience cravings for high-carb foods, have an Atkins Advantage bar or shake, half a Hass avocado, some cheese, or some olives instead. Hunger and cravings can also be confused with thirst, so drink up.

It’s definitely easier to achieve any goal with someone who has your back. Find a buddy who wants to lose weight too, whether it’s your significant other, a friend or family member or someone in the Atkins Community. He/she can help you stay on track and achieve your goals.

Get Started »

Atkins Newsletter

FAQs

FAQ

Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles

Learn More »

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »