The finishing chapter of the Atkins diet plan is lifetime maintenance. The previous lessons gave some Weight loss tips and talked about How to lose weight fast. This is the moment to maintain your new eating plan at a maintenance level and keep yourself at your goal weight. The habits you have created will now become a permanent way of life. During the third phase, pre-maintenance, you learned exactly how many carbohydrate grams your body can tolerate and still keep your ideal weight. In this phase, you’ll put this tactic into practice and learn to live with your ideal carb count on a daily basis.
During lifetime maintenance you will carry on to expand your food selections and eat additional carbohydrate grams than you did previously. Depending on your exact metabolic needs, you can eat some of the foods that you enjoyed prior to initiating your weight loss program. If you do decide to eat these foods, they must be moderated and used sparingly.
Keeping your daily carb count right about your ideal carb count is the easiest way to maintain your weight loss. You weight may fluctuate by two or three pounds from time to time, but this is perfectly standard. This weight fluctuation is due to hormonal changes in your body.
During maintenance you’ll also realize how to defeat your previous poor habits. Losing weight and keeping it off means dealing with real-world situations. You’ll develop coping plans for stress eating, emotional eating and holiday eating. You’ll also develop plans for dealing with eating out in restaurants. The challenges during the maintenance phase are countless, but they can be overcome.
It’s all about preparation. When you’ve followed the Atkins diet plan for a extended time, you’ve learned exactly how many carbohydrate grams you can handle. You’ve also learned what foods trigger carbohydrate cravings and which foods lead to binges. You’ve developed coping strategies over the course of your OWL and pre-maintenance phases that you will have to use in lifetime maintenance.
To prepare yourself for lifetime maintenance, make a promise to yourself never to go back to your previous weight. Make the pledge by donating all of your “fat” clothes. This way, if you do start to gain more than five pounds, you”ll know that you have to buckle down and eat better. Also, write down in a journal or in a list format all of the benefits of being at your new, thinner size. Write about how much better you feel and how healthy you are. This will cement your new way of life into your mind and your heart.
Pick your lifetime maintenance weight goal range. This is a range of weight that is acceptable to you. For example, if your initial weight loss goal was to be 165 lbs, your lifetime maintenance goal will be 160 to 170 pounds. If your weight starts to slither up toward 170 pounds, then you know that you are being too lenient with your carbohydrate grams. Never let your weight vary more than 3 to 5 pounds in either direction.
Make a commitment to weigh yourself at least once a week. This once-a-week weigh in will present you a good idea of how you are doing on your maintenance program. Use that weekly weight as a guideline for your approach in eating for the following week. In addition to these guidelines, make sure to continue an exercise program. Your metabolism depends entirely upon the total of exercise that you are getting. Making the commitment to exercise goes hand in hand with the commitment to keep eating correctly.
By following these guidelines, you can make lifetime maintenance simple and easy.
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In this phase, you continue to gradually increase the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week, but you must cut back if your weight loss stops. You stay in this phase for at least a month after reaching your weight goal.
If you want to lose more weight, then read this recommended article: How to lose 10 Pounds in 2 Weeks. As dieters near their goals, weight loss slows even more, with more carbohydrate added to the diet. Individuals figure out how much carbohydrate each can safely eat without gaining weight. This point is called the Atkins Carbohydrate Equilibrium (ACE).
What You Eat:
Carbohydrates are added, again according to the carbohydrate ladder introduced in Phase Two. 10 grams of carb can be added per day, or a larger (20-30 gram) “treat” can be added two or three times per week. (Examples: serving of sweet potato or brown rice.)
Weight should be dropped slowly – Atkins recommends a 2-3 month period.
1)To figure out the amount of carbohyrdrates that can be eaten without gaining weight. (Atkins Carbohydrate Equilibrium – ACE)
2)To slowly lose weight to goal.
3)To learn how to maintain weight using the Atkins approach.
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The second Part of the Atkins diet is called Ongoing Weight Loss or OWL. After the swift weight loss of the 2-week Induction phase, you’ll be slowing your weight loss down just a bit. You’ll add in specific carbohydrates that will make your diet a little easier and your weight loss just a bit slower. However, you will go on with to lose weight at a steady even pace with ease.
During the OWL phase you will boost your body’s ability to burn fats. Although you’ll be adding carbohydrates slowly, you’ll still remain in the state of ketosis. You will continue to use your excess fat as fuel for your body, and the pounds and inches will continue to come off.
The OWL phase will also train you to make better carbohydrate choices. The recipes and guidelines for OWL will increase your knowledge about nutritious food. You’ll replace the poor carbohydrate choices that you relied on in the past with new and better choices.
You’ll also learn how many carbohydrates you can consume and still lose weight. The process of the OWL phase is an experiment in what your specific body does with carbs. During the OWL phase, you’ll gradually increase your daily carb intake from the 20-gram level that you used in induction. Each week you’ll try adding another 5 grams of carbs and then take note of what happens. When weight loss slows too much, you’ll know that you’ve exceeded your personal carb limit.
OWL also prepares you for your permanent weight management program (called maintenance). The habits and practices that you develop during OWL will go a long way toward your long-term success. Treat this period of your diet as training for the real ‘test” – your post diet life.
During the OWL phase, you’ll still be getting most of your carbohydrates from vegetables (just as you do during Induction). It’s important to continue to eat a ample variety of vegetables, as they are first-rate for your overall health and good for maintaining intestinal health during the Atkins diet. You will be able to add more portions of vegetables, and then slowly be able to add nuts, seeds and even berries. However, the main focus of the diet will still be protein.
In a way, the Induction phase is more straight forward than any of the other phases of Atkins. The strict plan works at all times and always produces weight loss. As you enter the OWL phases, you’ll need to be more mindful of your carbohydrate count and keep better track of your weight. You’ll have more choice and that may lead to more temptations, which could result in a stalling of your weight loss or even weight gain.
Counting carbohydrate grams is essential in your OWL success. If you don’t count, you will end up consuming more carbohydrates than you should. However, there are many tools available that can aid you with counting. There are several handy, portable books that will tell you the number of grams of carbohydrates in certain foods. Over time, you’ll know the “carb count” for your favorite foods instantly.
Counting carbs is also important during the OWL phase because you are playing detective.
You are investigating to find your personal carb count, the amount of carbohydrate grams that you can eat daily and still lose weight. During the first week of OWL, you’ll move from 20 carbohydrate grams to 25. It is recommended that you add this in the form of more vegetables, like asparagus or cauliflower. You’ll continue at the 25-gram level for a week, and then move up to 30 grams a day.
As you raise your carbohydrate gram level, watch your weight closely. If you encounter too much of a delay, you know you’ve gone too high. You’ll find your greatest carbohydrate gram level when you cease losing weight at all. When this happens, you’ll know you’ve reached your boundary. Once you discover your personal carb count, drop down below that number if you want to continue losing weight.
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If you want to know, How to lose 10 Pounds in 2 Weeks, this phase will get you started on the right track.
Atkins diet foods are not difficult to find and available everywhere. There is an assortment to choose from, whether you choose to make your own meals or pick prepackaged low-carb diet foods. No matter how you would like to do the Atkins plan, there is a solution out there for you.
You will need to keep the Atkins food pyramid in mind when making your food choices. The Atkins pyramid looks much different than the USDA Food Guide Pyramid. The base of the pyramid consists of protein sources such as eggs, fish, beef, chicken and tofu. Your diet should consist primarily of these foods on a daily basis. The second tier has low glycemic vegetables like salad greens, broccoli, cauliflower, asparagus and spinach.
The third tier is made up of berries and avocado. Fruits should be used on an occasional basis after the initial stages of the Atkins diet. Vegetable and seed oils, cheese, dairy, nuts and legumes are used sparingly and in appropriate portions. While the FDA pyramid has oils and fats at the top peak, the Atkins pyramid places whole grain foods in this spot. Whole grain foods should be used very occasionally and don’t make up the mainstay of the Atkins diet.
When you start Atkins diet phase 1, you’ll need to make sure you understand which foods are ok for that stage of the program. The Induction phase is the most restrictive, but it only lasts a fortnight.
You owe it to your dieting success to stay within the acceptable Atkins diet food list. The best ways to do this is to follow the Atkins menu plans that are printed within the New Diet Revolution book. There are also Atkins cookbooks and cookbooks that are geared toward other low carb diets that are helpful in formulating meal plans.
It is also beneficial to use a cheat sheet of acceptable Atkins foods wherever you go. The last thing you want to do when you are out & about is to try to think back in your memory to figure out what you can and cannot eat. Finding a snack or meal while out on the run easy if you are carrying a list of acceptable foods with you.
To tell you whether or not something is diet friendly, you can always rely on “low carb” labels. Manufacturers have been jumping on the bandwagon to attract Atkins dieters ever since low carb became the new diet craze. They label items low carb to sell products and don’t have your health in mind. The best option to stay on the Atkins diet plan is to rely on food from your own personal list.
Another good resource for keeping track of the appropriate Atkins foods is an online diet program. There are several available. Some are free and some have a small monthly fee. The programs require you to register and then they provide you with personal weekly menu plans based on your needs and your carbohydrate gram level.
There are normally printable weekly shopping lists that make picking up your Atkins diet foods from the grocery store easy and quick.
Atkins diet food is easy to find once you know what you are looking for. The books, food pyramid and online resources can help you make better food choices and stay on the diet for the long term.
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When it comes to the Dr Atkins diet, your success will lie in your planning. Making sure you have the correct foods on hand when you start your diet will go a long way toward your weight loss. There are many Weight loss tips for the Atkins meals in the Atkins books, and there are plenty of resources online for Dr Atkins and low-carb recipes.
Planning your meals and snacks will be an essential part of your life when you are on this diet. That advice really goes for any diet. When you eat whatever you like, you gain weight. Your present weight and health problems are a direct result of letting your eating habits go unchecked for so long.
As with all diet plans, becoming used to the Dr Atkins Diet Plan is going to take some time and adjustment. The standard American diet where people are looking for Fast weight loss relies heavily on carbohydrates and other restricted foods. Many people grew up on carbohydrate heavy favorites like spaghetti and meatballs, meat and potatoes and pasta casserole. It is going to take some effort and diligence to get used to eating in an entirely new way.
There are two different approaches you can take in adjusting your diet. You can find replacements for your favorite foods with “mock” carbohydrates. For example, lasagna made with eggplant or zucchini instead of pasta is much more carb-friendly than the regular variety. Spaghetti squash noodles make a good substitute for spaghetti noodles. There are also many low-carb or carb-free replacements for bread, pasta and sugar products.
The second approach is to come up another way to make new recipes that center around meats and other low-carb foods. There are a wide variety of meats that are acceptable on the Atkins plan. If you are used to just eating ground beef or chicken on a weekly basis, you’ll be surprised by the variety of meats that are out there.
Try incorporating pork, lamb and ham into your weekly routine. You can also experiment with game fowl like Cornish hen, quail and pheasant. If you’ve never been a fan of fish, try a different variety. Some people who don’t like trout find they have a love of salmon or another fish. Don’t forget shellfish like mussels, clams and shrimp. These foods are all acceptable and can add variety to your diet.
Make sure to have some easy to prepare foods on hand for snacks and quick meals. For example, thin sliced cucumbers, radishes and celery mixed with lemon mayonnaise makes a great low-carb meal or dinner salad. Fried peppers, mushrooms and garlic served on arugula with feta cheese is another good option.
Research and experiment with different low-carb recipes so you have a good base of knowledge of what to prepare for meals. The most important step you can take in losing weight is planning. Getting a good collection of easy to prepare meals will stop you from hitting the drive through or going to a restaurant and breaking your diet.
If you have enjoyable food to look forward to everyday, you’ll be less bored with your diet. Even during the restrictive induction phase, there are many food combinations that you can use. At first glance, the vegetable and meat options may seem restrictive. But that is compared to what you have been used to eating. With a little planning and creativity, you can find something interesting to eat everyday.
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The Atkins diet is not a new phenomenon. The diet initial appeared in the late 1970s and has grown popularity in recent years in response to the low-fat diet craze. As dieters had trouble with low-fat plans, they explored for a new solution and Dr. Atkins” New Diet Revolution book found a new audience.
A lot of people have leaped on the Atkins bandwagon looking for Quick weight loss and there has been a lot of hype as a result. But what are the basic principles of the Atkins diet?
The Atkins diet is based on a theory of why we get fat. According to Dr. Atkins, the over-consumption of carbohydrates and simple sugars leads to weight gain.
One of the best Weight loss tips taught by Dr. Akins is to learn how your body processes the carbohydrates.. In his book, Atkins outlines a phenomenon called “insulin resistance.” He theorizes that many overweight people have cells that do not work correctly.
When you eat surplus carbohydrates and sugar, your body notices that sugar levels are elevated. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. However, your body can only store so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the excess carbohydrates are stored as fat. This happens to everyone who eats too many carbohydrates.
However, insulin resistant individuals have an even harder time of using and storing excess carbohydrates. The more insulin that your body is exposed to, the more resistant it becomes. Overtime, the pancreas releases more insulin and cells become insulin resistant. The cells are trying to protect themselves from the toxic effects of high insulin. They create less glycogen and more fat.
As a result, insulin resistant individuals gain extra weight. The carbohydrates get converted into fat instead of energy. Other side effects include fatigue, brain “fog” (the inability to focus, poor memory, loss of creativity), low blood sugar (which can leads to hypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is much more than weight at stake when you are insulin resistant.
The remedy for people who are insulin resistant is a diet restricted in carbohydrates. The crux of the Atkins diet is a limitation of carbohydrates in all of its forms. The foods restricted on the Atkins plan include simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains).
Even carbohydrates that are considered healthy, such as oatmeal, brown rice and whole wheat bread, are restricted on the program.
The diet has you restrict your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel. According to Dr. Atkins” research, the ketosis state will also affect insulin production and it will prevent more fat from being formed. Your body will begin using your stored fat as an efficient form of fuel, and you”ll lose weight.
Another benefit of the Atkins plan is that ketosis will end your cravings for carbohydrates. If you’ve been living on a carb-heavy diet, you may have found that you simply cannot get enough carbohydrates. With carbohydrate restriction and ketosis comes a reduction in carbohydrate cravings. People who have been on the Atkins diet for some time report that they do not crave carbohydrates as they once did.
Although the initial phases of the Atkins diet are rather strict, the program teaches you to restore balance to your diet in the long run. People who use the diet slowly reintroduce minimal amounts of carbohydrate into their eating until they find a comfortable balance between their health and carbohydrate use.
The basic principles of the Atkins diet have been adapted to many other low-carb diet plans. However, Atkins popularity still remains strong as one of the most effective low-carbohydrate solutions for those who are insulin resistant.
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The Dr Atkins diet is very popular, but is it right for you? Before you start down the low carb road, you should take some time to decide whether low carb is the right way for you to lose weight. Or are you looking for Quick weight loss?
Just because it has been effective for others doesn’t mean it will be for you. No specific diet works for everyone, and you may even find that a type of low carb diet that works better for you than another. There are many things to consider before you start the Atkins diet.
First, evaluate your past dieting history. If you’ve been trying to lose weight for a long period of time, you’ve no doubt tried a wide variety of diets. Take note of the different diets you’ve tried over the years. Write down the basics of each diet, what worked and what didn’t.
Also, write down why you didn’t stay on the particular diet. Evaluate your experience with high carbohydrate diets. These types of diets include most low-fat and calorie controlled diets. How did you feel while on these types of diets? Were you hungry, obsessed with food or experiencing negative reactions? Or did you feel full of energy and generally good?
If you’ve had experience with low carb diets, write that down as well. Past the negative effects of the first week, how did eating low carb make you feel? Why did you stop using the low carb diet?
The answers to these questions will help you decide whether Atkins is right for you or not. If you’ve had good experiences with low-fat diets and bad experiences with other low carb diets, then Atkins is probably not for you. If other low-carb diets have worked but not without difficulty, then you may have been on the wrong type of low-carb diet and Atkins might work better. If you’ve had bad experiences with both types of diets, then you may have better success with a modified Atkins diet.
Your food and eating behaviors can also give you a clue to whether or not Atkins is a good choice for your weight loss efforts. Carb sensitivities are indicated by a certain set of behaviors. You may be carb sensitive if you feel like eating right after you’ve finished a meal. You will also feel strong urges to eat throughout the day. You may feel dizzy, fuzzyheaded and fatigued without getting a boost from sugar or another carbohydrate. Carb sensitivity is also shown when you feel sluggish after eating.
This occurs especially after you eat a meal rich in sugars and carbohydrates. If you experience these symptoms frequently, you may have carb sensitivities. Try paying close attention to how carbohydrates affect you and if you continue to experience these symptoms, try doing a low carb diet.
Your success on the Atkins diet can also be determined by your medical and family history. If you have any pre-diabetic symptoms, or diabetes itself, a reduced carb diet like Atkins may be right for you. Significant weight gain can also be helped by the Atkins diet. Normally, the more overweight you are, the more likely you are to have high blood pressure, high triglycerides and high blood glucose.
If any member of your family has diabetes or is significantly overweight, this can also put you at risk for these conditions. Your tendency toward these conditions on a genetic level can mark a necessity for a low carbohydrate diet like Atkins. The Atkins plan has been shown to improve weight and control blood sugar issues. If these are problems in your family history, then you may want to consider the Atkins diet.
There are a lot of good reasons to try the Atkins diet. Whether you have responded well to other low carb diets in the past or you have a medical history that warrants a controlled carbohydrate diet, the Atkins diet can meet your needs.
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