By Stephanie Boyle
Phase 3 and phase 4 come hand in hand. Phase 3 is pre maintenance and phase 4 is lifetime maintenance which shows you are nearing the end of your weight loss journey, and should be very proud of yourself.
In Phase 3, Pre Maintenance, your daily intake of net carbs is increased yet again, except this time your daily net carb intake is increased by 10 net carbs a week by the ladder groupings. Your key objective in phase 3 is to find the crucial number of net carbs daily that will allow you to maintain your weight. So this is the maximum number of carbs you can have per day to ensure you do not gain weight but enough to maintain it where it is.
In Phase 4, Lifetime Maintenance, you must remember to keep the same frame of mind you had on the earlier phases so you don't revert to your old habits. You must keep up with what you have learned and avoid the common end of diet mindset. Remember to eat whole, unprocessed foods and if you do start to gain weight you can always go back to an earlier phase to drop those few pounds.
That would be the end of your weight loss journey and you should be very proud of yourself having gotten to this point. Even if you do have to revert back to an earlier phase in the program, it is not a failure, just merely another stepping stone to getting back on track. So if you've gotten to this point, congratulations. If you're just beginning this plan, good luck and remember read all the books and keep track of what you're eating and doing and you will have many successes.
Showing posts with label information. Show all posts
Showing posts with label information. Show all posts
Sunday, January 13, 2008
Phase 2 - On Going Weight Loss
By Stephanie Boyle
Phase 2, On Going Weight Loss (OGWL) will up your intake in carbs slightly however keep them at the point in which weight loss will continue occurring. Your goal in this phase is to figure out how many net carbs per day you can continuously consume to continue losing weight, which is vital to your weight loss.
To begin on phase 2, you start adding 2 grams of net carbs to your daily intake of net carbs per week until you find the crucial number. This phase of weight loss will last until you are 10lbs away from your goal. During your first week in OGWL you should add more of the induction acceptable vegetables and slowly start introducing the newly acceptable vegetables into your diet. The next week you will start adding fresh dairy into your diet. Week 3 is nuts, week 4 is berries and week 5 is alcohol. To make sure weight loss is on target you must make sure to only introduce these back into your diet when recommended, otherwise weight loss will not be on target. Week 6 is legumes, week 7 is other fruits, week 8 is starchy vegetables and week 9 is grains. If you plan on not adding a certain level to your permanent way of eating such as if you do not consume alcohol, simply skip that week and on your fifth week use the 6th week and so on.
Continue on this phase until you are 10lbs away from your weight loss target. Once you are 10lbs away from your target you are ready for Phase 3. Remember if you do go to the next level and then feel you are not ready you can come back to phase 2 and eventually get yourself to phase 3 again.
Phase 2, On Going Weight Loss (OGWL) will up your intake in carbs slightly however keep them at the point in which weight loss will continue occurring. Your goal in this phase is to figure out how many net carbs per day you can continuously consume to continue losing weight, which is vital to your weight loss.
To begin on phase 2, you start adding 2 grams of net carbs to your daily intake of net carbs per week until you find the crucial number. This phase of weight loss will last until you are 10lbs away from your goal. During your first week in OGWL you should add more of the induction acceptable vegetables and slowly start introducing the newly acceptable vegetables into your diet. The next week you will start adding fresh dairy into your diet. Week 3 is nuts, week 4 is berries and week 5 is alcohol. To make sure weight loss is on target you must make sure to only introduce these back into your diet when recommended, otherwise weight loss will not be on target. Week 6 is legumes, week 7 is other fruits, week 8 is starchy vegetables and week 9 is grains. If you plan on not adding a certain level to your permanent way of eating such as if you do not consume alcohol, simply skip that week and on your fifth week use the 6th week and so on.
Continue on this phase until you are 10lbs away from your weight loss target. Once you are 10lbs away from your target you are ready for Phase 3. Remember if you do go to the next level and then feel you are not ready you can come back to phase 2 and eventually get yourself to phase 3 again.
Phase 1 - Induction
By Stephanie Boyle
There are 4 phases to the Atkins program, Induction, On Going Weight Loss, Pre Maintenance and Lifetime Maintenance. Here we will look into Phase 1 of the Atkins program is also known as Induction.
Induction is the first phase and the most restrictive phase of them all. In this phase you restrict yourself to 20 net grams of carbs per day and 12-15 net grams must come from vegetables and salad greens. You are allowed liberal amounts of all meats, fish, shellfish, fowl, and eggs. You are also allowed up to 4 oz of soft or semi-soft cheese; leafy greens; other low carb vegetables; and butter and vegetable oils. You are not allowed any alcoholic beverages during this stage. Caffeine is allowed in moderation as long as it doesn't produce cravings, or low blood sugar. Weight loss is normally most evident in this phase as this is the beginning and you may lose 5-10 pounds per week as long as the program is followed and you are following an exercise program as well.
Be sure to eat well and take a multivitamin. Following all these steps and the Atkins Plan you are on your way to a weight loss success.
There are 4 phases to the Atkins program, Induction, On Going Weight Loss, Pre Maintenance and Lifetime Maintenance. Here we will look into Phase 1 of the Atkins program is also known as Induction.
Induction is the first phase and the most restrictive phase of them all. In this phase you restrict yourself to 20 net grams of carbs per day and 12-15 net grams must come from vegetables and salad greens. You are allowed liberal amounts of all meats, fish, shellfish, fowl, and eggs. You are also allowed up to 4 oz of soft or semi-soft cheese; leafy greens; other low carb vegetables; and butter and vegetable oils. You are not allowed any alcoholic beverages during this stage. Caffeine is allowed in moderation as long as it doesn't produce cravings, or low blood sugar. Weight loss is normally most evident in this phase as this is the beginning and you may lose 5-10 pounds per week as long as the program is followed and you are following an exercise program as well.
Be sure to eat well and take a multivitamin. Following all these steps and the Atkins Plan you are on your way to a weight loss success.
Atkins Diet
By Stephanie Boyle
Atkins Diet, I know popularity in the Atkins Diet or way of life has been steadily decreasing, however I'm sure there are still many avid Atkins followers out there so these are for you. The Atkins Diet is not necessarily what people perceive it to be. People think you can stuff yourself with high fat products and have no consequences, however that is completely inaccurate.
The Atkins diet works by restricting carbohydrates and avoiding high glycemic index foods such as soft drinks, fruit juices, and potatoes. Most of the misconceptions about this diet are that meat with high fat is a typical meal on the Atkins plan, which it is not. The goal on this plan is to show you still have a wide variety of foods which you can still enjoy such as salads, cheeses and lean meats which are better for you and will help you lose weight. There are various phases of the Atkins plan; induction, ongoing weight loss, pre-maintenance and lifetime maintenance. Each phase is as important as the next one and must be followed completely.
I have heard great successes on this program if followed completely. Atkins is not a diet as it is a way of life that you will have to continue once the weight is lost to be sure you do not regain it.
Atkins Diet, I know popularity in the Atkins Diet or way of life has been steadily decreasing, however I'm sure there are still many avid Atkins followers out there so these are for you. The Atkins Diet is not necessarily what people perceive it to be. People think you can stuff yourself with high fat products and have no consequences, however that is completely inaccurate.
The Atkins diet works by restricting carbohydrates and avoiding high glycemic index foods such as soft drinks, fruit juices, and potatoes. Most of the misconceptions about this diet are that meat with high fat is a typical meal on the Atkins plan, which it is not. The goal on this plan is to show you still have a wide variety of foods which you can still enjoy such as salads, cheeses and lean meats which are better for you and will help you lose weight. There are various phases of the Atkins plan; induction, ongoing weight loss, pre-maintenance and lifetime maintenance. Each phase is as important as the next one and must be followed completely.
I have heard great successes on this program if followed completely. Atkins is not a diet as it is a way of life that you will have to continue once the weight is lost to be sure you do not regain it.
Weight Loss Tips - Intro
By Stephanie Boyle
Weight Loss Tips, we all have them and everyone is always ready to offer them to others. People seem to think these are the reasons we are overweight and once we stop doing those things we will be skinny like everyone else, which is an incorrect perception of things. Different people have different weights that we should be, it really depends on height, bone structure and many other features. If you're on a weight loss program, the tips may be a little different for you depending on your program. So over the years I have gathered some tips and other pieces of information that have become useful to me in my weight loss journey that may help you as well, I am also open to any tips others may have as well, so here we go.
Weight Loss Tips, we all have them and everyone is always ready to offer them to others. People seem to think these are the reasons we are overweight and once we stop doing those things we will be skinny like everyone else, which is an incorrect perception of things. Different people have different weights that we should be, it really depends on height, bone structure and many other features. If you're on a weight loss program, the tips may be a little different for you depending on your program. So over the years I have gathered some tips and other pieces of information that have become useful to me in my weight loss journey that may help you as well, I am also open to any tips others may have as well, so here we go.
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