PHASE ONE LOW CARB DIET TIPS

10 DIET TIPS FOR WEIGHT LOSS

Never starve yourself or go more than three or four waking hours without eating. If you prefer, have five or even six small meals. You never want to allow yourself to become ravenously hungry. That can open the door to eating whatever’s at hand. Not a good idea!

Of these, 12–15 grams should be in the form of foundation vegetables. It’s fine to average 20 grams a day over several days, but don’t go below 18 grams or above 22 on a single day. Dropping below 18 probably won’t make you lose weight any faster and is unlikely to satisfy your vegetable requirement. Going above 22 could interfere with triggering weight loss. Select carb foods from the list of Phase 1 acceptable foods.

Learn more about net carbs and how to calculate them to get the most out of your diet.

As you now know, protein plays a key role in weight loss and protects lean muscle mass, so you lose only fat. A useful tip to follow on Atkins 20, Phase 1 is to consume three 4-6 ounce servings each day

Consuming fat is essential to slimming down on Atkins. Fat also heightens the flavor of foods and enables your body to absorb certain vitamins. Always accompany a carb snack with either fat or protein. For example, have cucumber slices with a piece of cheese. Consume 3T of added fat daily.

Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth (not the low sodium kind).

An important tip to remember during Phase 1 is the initial loss of water weight is normal, but it can lead to light-headedness and rob you of your energy. These symptoms disappear once you’re burning primarily fat, but in the meantime, be sure to consume sufficient salt in the form of salty broth, salt, tamari, or soy sauce.

Read food labels carefully, particularly on condiments. In restaurants, ask for oil and vinegar to dress your salad, request sauces on the side, and feel free to ask the server what’s in a dish.

That means no more than three packets a day.

Atkins® products are formulated to reduce the impact on your blood sugar level. The majority of Atkins® products can be suitable for Phase 1, as long as you don’t sacrifice the intake of foundation vegetables (12 to 15 net carb daily requirement) and count the net carbs in your daily net carb count. If you are in Induction, you have 5 to 8 grams of net carbs to use for dairy, dressings, or Atkins products. You can plan accordingly.

Eat nothing that isn’t on the list of Phase 1 acceptable foods, unless you plan to continue on Phase 1 for longer than two weeks. If so, then it is acceptable to add nuts and seeds.

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