In was really in the late 1970’s that the high protein low carb diet became so popular. This was mainly for the same reason they are popular now; they do help you lose weight fast. The main problem with a lot of these popular diets is keeping the weight off in the long term.
Sure, losing a lot of weight quite fast is great but if you put it back on again within a few months, is it really worth all the effort?
So, if you are looking at starting a high protein low carb diet, you should look for one that has a long term plan, rather than just a monthly one. The Atkins diet has a long term plan if followed correctly. You are probably aware of the 3 phases of the Atkins diet, they are Induction, Ongoing Weight Loss and Pre Maintenance. Here we explain them a little further:
Induction Phase
The Induction phase is the first part of the diet and the one where you will lose the most weight. It will generally last for just a couple of weeks and you must stick to the rules to make it work. Here are the basics of the Induction phase:
#1 – You can’t eat more than 20 grams of carbs each day. So you must carefully work out how many carbs are in the items you are eating. It is recommended that they should be in the form of low carb veggies.
#2 – You can eat as much protein and fat as you want. This can be fish, meat and eggs.
#3 – Forget the bread, potatoes, pasta and rice. You can’t eat any of them in the Induction phase.
#4 – Avoid caffeine that is found is coffee and many soft drinks. Caffeine can lower your blood sugar causing you to feel hungry.
#5 – Drink plenty of water. About 8 glasses of water every day as it helps to flush out any toxins and can stop you from feeling hungry all the time too.
Some of the foods that you are allowed to eat in this Induction phase are:
Fish – Sardines, flounder, trout, sole, herring, tuna and salmon.
Shellfish – Crabmeat, lobster, prawns, mussels, oysters and clams.
Eggs – All forms including poached, fried, boiled, omelettes and scrambled.
Fowl – Quail, chicken, turkey, duck and goose.
Meat – Ham, bacon, venison, pork, lamb and beef.
You can also eat a small amount of cheese, veggies and fruit.
Ongoing Weight Loss Phase
The Ongoing Weight Loss phase is known as OWL. This is where you will continue to eat plenty of protein but you will also start introducing more carbs into your diet. This won’t be done on a large scale, just by a few grams each week, usually 5 grams per week. You will also set yourself a goal of how much more you want to lose.
You will increase the carbs by eating more veggies, nuts, fruits and cheese.
Pre Maintenance Phase
This is the last phase of the Atkins diet and usually starts when you just have around 10 pounds left to lose. It is where you slow things down and take your time to lose those last few pounds. You will normally increase your carb levels even further which slows down your weight loss but means you will be losing weight in a healthier manner. This phase can last for a while and is normally how you will continue permanently by reaching your goal and sticking to it.
The Atkins is one of the most popular types of high protein low carb diet plans. There are of course many more including the South Beach Diet, Hampton’s Diet, Protein Power and The Zone Diet. All have their benefits but work in different ways.
You can also check out our Low Carb Diet Plan, where you can lose 20 pounds in the next 30 days. We’ll also give you 1000 Atkins recipes and a handy carb gram counter too, so you’ll always know how many carbs you are eating. Click Here to get them now.
