Atkins Diet Maintenance Phase

Atkins Diet Maintenance Phase – The Final Countdown

Like with all other diets, Atkins diet plan too focuses on its effectiveness for a life time and this is what the last or final phase of the diet concentrates on.  This is called the Atkins Diet Maintenance Phase.  This is the time to continue your new eating plan at a maintenance level and keep yourself at your aim weight. The habits you have pulled in will now become a lasting lifestyle. During the third phase, pre-maintenance, you found out exactly how many carbohydrate grams your system can tolerate and still maintain your ideal weight. In this phase, you’ll put this approach into practice and learn to accept your ideal carb trust in a day-to-day basis.

During lifetime Atkins diet maintenance phase you will increase your food selections and eat more carbohydrate grams than you did previously. Depending on your particular metabolic needs, you can eat some of the foods that you enjoyed before starting your weight loss program. If you do choose to eat these foods, they must be moderated and used sparingly.

Keeping your day to day carb count right around your ideal carb count is the easiest way to keep up your weight loss. You weight may fluctuate by two or three pounds every now and then, but this is quite normal. This weight fluctuation is as a result of hormonal modifications in your system.

During Atkins diet maintenance phase, it will also be possible to learn to overcome your previous bad habits. Slimming down and keeping it off means managing real-world situations. You’ll develop coping plans for stress eating, emotional eating and holiday eating. It will also be possible to develop plans for managing dining out in restaurants. The difficulties during the maintenance phase are many, but they can be overcome.

 

It’s All About Preparation In The Lifetime Atkins Diet Maintenance Phase

When you’ve followed the Atkins diet program arrangement for quite a while, you’ve learned exactly how many carbohydrate grams you are able to handle. You’ve also learned what foods trigger carbohydrate addictions and which foods lead to binges. Now that you’ve developed coping schemes over the journey of your OWL and pre-maintenance phases that you must use in lifetime maintenance.

To ready yourself for lifetime maintenance, make a promise to yourself never to go back to your previous weight. Make the commitment by donating all of your “fat” clothes. This way, if you do begin to get more than five pounds, you’ll be aware that you need to buckle down and eat better. Also, write down in a journal or in a list format all of the advantages of being at your new, thinner size. Write about how good you feel and how healthy you are. This will cement your new lifestyle into your mind and your heart.

Choose your lifetime maintenance weight goal range. This is an array of weight that is acceptable to you. Lets say for example, if your initial weight loss goal was to be 165 lbs, your lifetime maintenance goal will be 160 to 170 pounds. Lets say your weight begins to creep up toward 170 pounds, then you know that you are indulging too much with your carbohydrate grams. Never let your weight vary more than 3 to 5 pounds in either direction.

Make dedication to weigh yourself at least once every seven days. This once-a-week weigh in will let you know how you are doing on your maintenance program. Use that weekly weight as a guideline for your approach in eating for the following week.

Stay Committed!

Atkins Diet Maintenance Phase Goals

As well as these directives, make certain to continue an exercise program. Your metabolic process depends entirely upon the volume of exercise that you are getting. Making the commitment to exercise goes together with the commitment to keep eating properly.

By pursuing these directives, you can make lifetime Atkins diet maintenance phase uncomplicated.

Appetite Suppression and The Atkins Diet Plan

Appetite Suppression & The Atkins Diet Plan

The most astonishing outcome of being on the Atkins diet plan is its suppressing effect on appetite suppression. Many followers of the project state that the snack time hunger pangs they used to feel disappear very quickly. This makes it easier to stick to the dietary plan and continue to slim down. While other diets have their followers starving themselves in-between meals, the Atkins diet offers rest from constant hunger. The Atkins diet plan, with its particular mixture of foods and ingredients, has powerful appetite suppression effects.

The first essential ingredient is the volume of protein in the Atkins diet plan. Protein, more so than carbohydrates, has the strength to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much stamina. Protein, when combined with a small quantity of good fats, can have you feeling full for long periods of time.

One of the most potent hunger curbing foods on the Atkins diet plan are eggs. Eggs are a great form of simple protein. A recent investigation demonstrated that consuming eggs for breakfast will really ward off hunger pangs through the remainder of the day. The study concerned two categories of women. One group took eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was precisely the same. The subjects monitored what they ate the remainder of the day and answered questions about their degree of craving for food and satisfaction all through the day. The results demonstrated that the women who took the eggs for the first meal of the day felt more satisfied throughout the entire day. They had less at every meal than the women who were in the bagel group.

Atkins Diet Plan – Appetite Suppression Foods

Appetite Suppression and The Atkins Diet Plan Small Meals

Eggs comprise about 6 grams of protein. This helps to balance out blood sugar and creates a notion of contentment. Probably both of these aspects help to curb addictions. Egg yolks also comprise lutein and xenazanthin. These nutritious components have been demonstrated to produce beneficial effects on health of the eye. So it is essential to eat the whole egg, and not merely the white. Eggs comprise choline that is important in brain operation and retention. These nutritious components are just an additional help to the appetite suppression qualities.

Broccoli and cauliflower, two of the acceptable vegetables on the Atkins program, also have hunger controlling effects. These vegetables are very large and they help make your stomach feel full. When your stomach feels full, it will in reality build a chemical response within your body.  Appetite suppression will happen automatically in your system as it believes that your stomach is filled with high calorie foods. This will happen irrespective of what is in your stomach. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet plan and are necessary vegetables on the Atkins program.

Atkins Diet Plan – Small Protein Balance Meals

The Atkins diet plan concentrates on having small protein balanced meals a few times daily. This will help keep your blood sugar stabilize and avoid carbohydrate addictions. With any high carbohydrate diets, you are going to experience the ups and downs of carbohydrate highs. After you eat, you feel great and full. Then a couple of hours later, you come crashing down and have an even greater hunger than you had before eating the carbohydrate. This cycle continues and, over the course of time, you will consume even more and add pounds. The protein, fat and vegetable meals of the Atkins diet plan put your blood sugar back in balance. They supply only enough of every sort of food, with a correct sum of carbohydrates (from the veggies). The vegetables supply rapid carbohydrate energy, and the protein gives the meal staying power. This mixture helps stay your hunger.

The Atkins diet is actually a craving control diet that can assist in appetite suppression. If you’ve had a problem with carbohydrate addictions before, this new way of eating will help control those addictions. The more you consume on the project, the better your addictions will be controlled and the easier it will be to follow the dietary plan.

The Ongoing Weight Loss Phase – What To Expect?

Ongoing Weight Loss Phase

OWL is the second phase of the Atkins diet and stands for ‘Ongoing Weight Loss’. After the rapid weight reduction of the 2-week Induction phase, you’ll be slowing your weight loss down just a bit. You’ll include specific carbs that make your diet plan a little easier and your weight loss just a bit slower. Nonetheless, you will continue to lose weight at a steady even pace without trouble.

 

During the OWL phase you will improve your body’s power to burn fats. Although you’ll be adding carbs slowly, you’ll still continue in the state of ketosis. You will carry on using your excess fat as fuel for your system, and the pounds and inches will keep coming off.

 

The OWL phase will teach you how to choose superior carbohydrate alternatives. The recipes and directives for OWL will increment your knowledge about satisfying food. You’ll replace the poor carbohydrate options that you relied on in the past with new and better choices.

 

It will also be possible to learn how many carbs you can consume and still shed weight. The operation of the OWL phase is an experiment in what your specific body does with carbs. During the OWL phase, you’ll gradually increment your daily carb intake from the 20-gram level that you used in induction. Every week you’ll try adding another 5 grams of carbs and then take heed of what happens. When weight reduction beings to slow too much, you’ll be aware that you’ve surpassed your own personal carb limit.

 

OWL also prepares you for your lasting weight management program (called maintenance). The habits and practices that you develop all the while in OWL will contribute hugely towards your long-term success. Treat this period of your diet plan as training for the real “test” – your post diet life.

 

During the OWL phase, you’ll still be getting the majority of your carbohydrates from vegetables (just as you do during Induction). It’s important to continue to eat a broad assortment of vegetables, as they are beneficial to your health and good for maintaining intestinal health during the Atkins diet program. You will be able to add more portions of vegetables, and then gradually be able to add nuts, seeds and even berries. Nonetheless, the principle focus of the dietary plan will still be protein.

Sticking With The Ongoing Weight Loss Phase

In a way, the Induction phase is easier than any of the other phases of Atkins. The strict plan always works and constantly produces weight reduction. As you enter the OWL phases, you’ll be more mindful of your carbohydrate count and keep better track of your weight. You will have more choice and that might lead to more temptations, which could lead to a stalling of your weight reduction or even weight gain.

 

It’s critical that you count carbohydrate grams in order for you to have success with OWL. If you don’t count, you will finally end up consuming more carbs than you ought to. Nonetheless, a great many tools are available that can be of help to your carb counting. There are several handy, portable books that will let you know the number of grams of carbohydrates in certain foods. Over the course of time, you’ll be aware the “carb count” for your favorite foods instantly.

 

Counting carbs is in addition essential during the OWL phase since you are playing detective. You are investigating to find your own personal carb count, the volume of carbohydrate grams that you can eat daily and still lose weight. During first seven days of OWL, you’ll move from 20 carbohydrate grams to 25. It is advisable that you add this in the type of more vegetables, like asparagus or cauliflower. This means you’ll remain at the 25-gram level for a week, and then move up to 30 grams a day.

 

As you increase your carbohydrate gram level, make sure to watch your weight closely. If you experience a good deal of slowdown in extreme weight loss diet plan, which means you have gone past your level of carb maintenance. You will find your maximum carbohydrate gram level when you stop slimming down at all. When this occurs, you’ll be aware you have reached your limit. Once you find your own personal carb count, drop down below that number if you prefer to continue losing weight.

Planning – The Key To Success In Atkins Diet Plan

The key to success when on an Atkins diet plan is planning. Guaranteeing you have the correct foods handy when you begin your diet plan will go a long way toward your ongoing weight loss. A great many ideas are available for Atkins diet program meals in the Atkins books, and there are a lot of resources online for Atkins and low-carbohydrate recipes.

Planning your meals and snacks will be a significant part of your life when you are on this Atkins diet plan. That advice really goes for any diet. When you eat whatever you want, you gain weight. Your present weight and health problems are a direct result of letting your dietary habits goes unchecked for so long.

As with any diet plans becoming used to the Atkins way of eating is going to take a while. The average American diet relies heavily on carbohydrates and other Atkins restricted foods. Lots of people grew up on carbohydrate rich foods like spaghetti and meatballs, meat and potatoes and pasta casserole. It is going to take some effort and patience to acclimatize to eating in a wholly new way.

Two Approaches In Adjusting Your Atkins Diet Plan

There are two approaches you can take in adjusting your diet plan. You can locate replacements for your favorite foods with "mock" carbs. For instance, lasagna made with eggplant or zucchini in place of pasta is much more carb-friendly than the regular variety. Spaghetti squash noodles make an excellent exchange for spaghetti noodles. There are also many low-carbohydrate or carb-free substitutes for bread, pasta and sugar products.

The second approach is to ascertain the way to produce new recipes that center on meats and different low-carbohydrate foods. There is a wide assortment of meat that is acceptable on the Atkins diet. If you are used to just eating ground beef or chicken on a weekly basis, you'll be astonished by the variety of meat that is out there. Try incorporating pork, lamb and ham into your weekly routine. You can likewise try out game fowl like Cornish hen, quail and pheasant. If you've never been a follower of fish, try an alternative variety. Some people who don't like trout find they have a zest for salmon or another fish. Don't forget shellfish like mussels, clams and shrimp. These foods are all acceptable and can add variety to your diet plan.

Make certain to have some simple to prepare foods handy for snacks and quick meals. As an example, thin sliced cucumbers, radishes and celery mixed with lemon mayonnaise produces a great low-carbohydrate meal or dinner salad. Fried peppers, mushrooms and garlic served on arugula with feta cheese are also good options.

Research and experiment different low-carbohydrate recipes so you have a reasonable base of knowledge of what to prepare for meals. The most important step you may take in losing weight is planning. Get a great arsenal of easy to prepare meals to keep you from hitting the drive through or going to a restaurant and breaking your Atkins diet plan.

If you've delicious food to look forward to everyday, you'll be less bored with your diet plan. Even during the restrictive induction phase, a great many food combinations are available that you can use. At the beginning, the vegetable and meat options might look restrictive. But this is only in comparison to what you have been used to eating. With a little planning and creativeness, you can locate something interesting to eat everyday.