In the Atkins Life Plan, our objective is to eat as many "good" carbs as possible and to cut our virtually all "bad" carbs. This means no conventional bread (like we bought 3 loaves of last night), baked goods (like chocolate chip cookies or brownies), and pasta and nothing made with sugar (rootbeer). Even nutritious carb foods like brown rice (we both like), lentils (okay), and sweet potatos (we both like enough) will be off menu until close to goal weight.
There are 4 phases:
- #1 (14 days) INDUCTION (Ketosis) 20g of net carbs daily: meats and salad only (no cheese)
- #2 (7 day cycles) OWL (Ongoing Weight Loss) Add 5g per day and eat cheese, berries, nuts and seeds (maybe even legumes). Once we stop losing weight, which is around 40-60g daily we'll know how many carbs we can eat daily to maintain weight.
- #3 PM (Pre-Maintenance) Each week as another 10g daily or 20-30 twice a week.
- #4 LM (Lifetime Maintenance) You've achieved your goal weight and eat what you want but limit it to 45-100 carbs per day; just skip junk food. Also do 60-min of exercise daily.
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