Atkins Diet Phases
Induction
The Induction phase is the first, and by far the most restrictive, phase of the Atkins Diet. The intent is to get a subject’s body quickly into a state of ketosis. This is not to be confused with ketoacidocis, which is a problem diabetics face. Ketosis is short for Benign Dietary Ketosis. This is a normal metabolic process where, when glucose is not available, the body will burn fat instead. This happens both directly and through conversion to ketones. This make the energy of fat available in water soluble form. Many dieters will use Ketostix to test for Ketosis. These can be found in almost any drug store, though you often have to ask for them.
Ongoing Eight Loss
Ongoing Weight Loss is the second phase of Atkins. It allows for an increase in the daily carbohydrate intake of about 2 net grams per week. It also introduces rungs of new foods you can try to see if they trigger your “Critical Carbohydrate Level”. This is the level where your body leaves ketosis and does not burn fat. This level is different for every dieter, and frankly this is often the place where most Atkins dieters fail. It requires careful attention to detail to find and maintain your maximum carbohydrate level. Going too fast can trigger cravings which can lead to failure. This phase lasts until you are within 10 pounds or so of your goal weight.
The rungs of Ongoing Weight Loss are as follows:
Induction acceptable vegetables
Fresh dairy
Nuts
Berries
Alcohol
Legumes
Other fruits
Starchy vegetables
Grains
Pre-maintenance
Like the OWL level, you are again increasing the carbohydrate intake level. The purpose is to find your “Critical Carbohydrate Level for Maintenance”… in other words the maximum number of carbs you can eat a day without gaining weight. You will likely leave ketosis at this point, but that’s fine. The goal is primarily to maintain and possibly lose a little more weight. Ketosis testing is abandoned here since it is mostly useless.
Lifetime Maintenance
The goal of this phase is exactly what it says… maintenance. By this point, dieters who have reached the maintenance phase have learned all the necessary habits and mindsets to carry them through the rest of their lives. If you begin to gain weight again, it is suggested that you drop back to an earlier phase (likely OWL) until you stabilize and make sure you pay attention to what and how much you are eating.