Meal Plans Atkins Diet To Lose 10 Pounds in a week Easily,And Naturally Program-

Understanding the Atkins Diet Basics
    Understanding the Dr. Atkins diet basics is essential to being successful losing weight and keeping it off. Do not start using the Atkins diet before you have thoroughly studied the plan. If you dont understand the Atkins diet basics and the philosophy behind the diet, you are being short-sighted and will be more likely to give up before youve really come to use the Atkins Diet properly.

The diet was originally considered unhealthy and demonized by the mainstream health authorities, mostly due to its high saturated fat content. However, new studies suggest that saturated fat is harmless
1- ncbi.nlm.nih.gov
2- ncbi.nlm.nih.gov
The Basic Atkins Diet Philosophy

The basic philosophy of the Atkins diet is that it isnt truly a diet in the traditional sense of the word. Yes, you can lose weight on the Atkins plan, but it is far more than that. The Atkins diet is revolutionary because you arent just using it to shed pounds, then going off of it. It is a complete lifestyle choice that you can use for the rest of your life to maintain the proper weight and be healthier and happier.

You may be put off by the idea of being on Atkins for life, but its not like being on a diet for the rest of your life at all. Instead, because there are four basic and distinct phases to the Atkins diet plan, you move beyond dieting and to a maintenance plan that you can use the rest of your life without ever feeling like you are restricting yourself. Its actually simply a way of eating smart, not of depriving yourself.

The Induction Phase

The first phase of the Dr. Atkins diet plan is Induction. This is the phase that is most restrictive, but it only lasts a few weeks for most people. The purpose of starting the Atkins diet with the induction phase is to basically re-set your bodys metabolism so that it begins burning body fat as fuel rather than relying on carbohydrates that you eat.

During the basic or induction phase of the Atkins diet, you will eat meats, cheeses and plenty of selected vegetables and salads. It restricts carbohydrates to less than 20 grams per day. You can still eat plenty of food and you wont feel starved because your body will quickly enter into a state called ketosis where the body is burning fuel more efficiently and using your own body fat so youll feel less need to fill up with carbs for energy.

Ongoing Weight Loss Phase

The second phase, Ongoing Weight Loss, is when you can start adding a small amount of additional low carb foods. The first week, you move up to 25 grams a day and stay there for a week or two to see how it works for you. Each week after that, add 5 grams of carbohydrates a day until you see that your weight loss has stalled. At that point, you just cut back by 5 grams a day and you should see steady, slow weight loss.

At this point, your weight loss will be slightly slower than during Induction, but can still lose 5-8 pounds a month. This can be a healthy, moderate weight loss pattern.

Pre-Maintenance Phase

During the third phase, Pre-Maintenance, your goal will be to slow the weight loss as you approach your goal weight. You can now add up to 10 grams a day each week until you see that youve reached a plateau.

During pre-maintenance you will see that youve been able to add some of your favorite carbohydrates in moderation. This is the key to following the Atkins diet basics properly coming to understand that you can be low carb without being no carb. This phase gears you up for the final phase.

Lifetime Maintenance

Lifetime Maintenance is the Atkins diet phase that becomes your way of life after youve achieved the weight loss you want. By the time you reach maintenance, you should have a good basic understanding of what you should focus on when dining for the rest of your life. Its a simple philosophy nutrient-dense, low carb foods and plenty of water for a healthier body and more energy. It is basically about limiting the bad foods and balancing the rest its not about giving things up entirely or about counting calories, so its easy to maintain for the rest of your life.

Lifetime maintenance is the most important of the Atkins diet basics. It is about not overdoing it on pastas, refined wheat products and sugars so that your body doesnt come to rely on them again for fuel. Its a way to basically keep yourself healthy and fit (and not overweight!) for the rest of your life without dieting.

Eat BETWEEN Meals And Still Lose Weight!
Unlike other, more restrictive diet plans, snacking is a perfectly acceptable part of a low carbohydrate dietprovided your snacks are all found on the low carb list
If you’d like to know more, check out this article on foods on the low carb list that make good snack choices.  

Foods You Should and Shouldn't Eat on the Atkins diet:

Shouldn't Eat

Grains: Wheat, spelt, rye, barley, rice.
Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.
Vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.
High-carb vegetables: Carrots, turnips, etc (induction only).
High-carb fruits: Bananas, apples, oranges, pears, grapes (induction only).
Starches: Potatoes, sweet potatoes (induction only).
Legumes: Lentils, beans, chickpeas, etc. (induction only).
Trans fats: Usually found in processed foods with the word "hydrogenated" on the ingredients list.

"Diet" and "low-fat" foods: These are usually very high in sugar.

Foods to Eat

Low-carb vegetables: Kale, spinach, broccoli, asparagus and others.
Meats: Beef, pork, lamb, chicken, bacon and others.
Eggs: The healthiest eggs are omega-3 enriched or pastured.

Full-fat dairy: Butter, cheese, cream, full-fat yogurt.
Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.
Fatty fish and seafood: Salmon, trout, sardines, etc
Healthy fats: Extra virgin olive oil, coconut oil, avocados and avocado oil.
As long as you base your meals around a fatty protein source with vegetables or nuts and some healthy fats, you will lose weight. It's that simple.


Here are some drinks that are acceptable on the Atkins diet.

Water: As always, water should be your go-to beverage.
Coffee: Many studies show that coffee is high in antioxidants and quite healthy.
read tea: A very healthy beverage.

For recipe ideas, check out this article on Fantastic Low Carb Desert Recipes Uncovered 

scientific references  (Effectiveness for weightloss and health improvements.)
1. Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.
 2. Samaha FF, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003.