Under 20 grammes of carbohydrates daily for the first two weeks. Consume leafy greens and other high-fat, high-protein, and low-carb veggies. The weight reduction is sparked by this.
Phase 2 (balancing): Reintroduce small portions of fruit, low-carb veggies, and more nuts gradually.
Phase 3 (tweaking): When you are extremely near to your desired weight, increase your carbohydrate intake until the rate of weight loss slows.
In Phase 4 (maintenance), you are allowed to consume as many wholesome carbohydrates as your body can handle without gaining weight.
All of these steps, however, might not be required. Some people opt to start eating lots of fruit and vegetables right away, skipping the induction phase altogether.
With this diet being among of the strict diet someone can choose, there are a long lists of food that are off the limit.
This includes :
Individuals on the Atkins diet are told to avoid, or limit, the following foods:
- sugar: found in soft drinks, fruit juices, cakes, candy, ice cream, and similar products
- grains: wheat, spelt, rye, barley, rice
- “diet” and “low fat” foods: are sometimes very high in sugar
- high carb vegetables: carrots, turnips, etc. (induction only)
- high carb fruits: bananas, apples, oranges, pears, grapes (induction only)
- starches: potatoes, sweet potatoes (induction only)
- legumes: lentils, beans, chickpeas, etc. (induction only)