How to lose weight on Atkins
How to lose weight on Atkins

(After years of on and off dieting, of watching the scale creep up and down, of lots of trial and error and being on boards like this one to learn tips and hints from the biggest losers and the chronic yo-yo-er, I think I finally figured it out.)

Atkins plan is pretty simple really; the first two weeks you only eat foods on the acceptable list in allowed amounts, after that you start adding food groups and carbs until you find your numbers. But…..

If only it were that simple, unfortunately our bodies are all different and we each respond to the plan differently. What works for me, might not work for you and when we come on these boards, we learn from the experts only what works for them. So in order for you to lose weight on Atkins the secret is to find out what works for you. Learn how your body responds to foods, to emotions, to stress, to exercise, to water, even to the times you eat.

Now saying that, in my opinion, there is only one way to do this and that’s to start by reading the book. You have to have a map if you want to know where you’re going. It’s not going to be easy and its not going to be simple but the rewards will be great. You need to especially read and understand Induction because that’s the root, the basis, the starting line of this whole plan, and not understanding it is where so many of us fail.

Now, we have read Chapter 11, and set a date, and now we need to do some preliminary work. Clean out your kitchen, donate all those high carb, low fat items to the neighbors, to the food bank. If you have kids and a significant other, decide this is a good time for them to get healthy while your getting thin. Toss the junk food, the flour, the sugar, the food that has more chemicals than the real thing. Especially toss anything that you know is going to be a problem for you. If you have to have stuff around for the family, put it out of site so you don’t see it every time you open a cupboard. There is no reason they cannot eat the same foods as you do, with only minor tweaking.

Now we go shopping. You should carry your acceptable list with you, maybe even a menu for the week or first two weeks. Shopping gets a lot easier as we usually only need to shop around the perimeter of the store with only occasional walks down the aisles for a can of veggies or maybe Splenda. Anything you pick up with a label, check the serving size, the carb count, the fiber count, and the ingredient list. Know what you’re putting in your mouth.

Now you’re ready for Induction. For the next two weeks your going to eat only what is on that “acceptable” list. Period. The list says 2-3 oz of cheese, your going to eat no more than 2 – 3 oz of cheese. Does the list say Atkins Shakes and Bars? No! Does the list say a 6 pack of diet coke? No! This is just not an option as induction is the time for us to lose our cravings, to cleanse our bodies, and to get into ketosis. Doing this will also give you optimum weight loss, which is very important to our tender egos.


Now doing a perfect induction is easier said than done, but here are some hints.
1. Plan for every meal
a. Make sure you add foods that you love. Nothing that will remind you of the old low-fat diet.
b. Keep an emergency stash in your office, car, home
c. Find new recipes that sound delicious and spend some time in Kitchen Chat and ask questions, as many as you can think of asking.
2. Start a journal. I really can’t tell you how important I think this is as it’s where you can talk to yourself, let your hair down, decide what is working, what is not working.
3. Use fitday or myplan. This is very important. It keeps track of your carbs, fats and protein which is the basis of this way of eating.

What if you cheat? It might happen, but that’s where your journal is going to help. Don’t kick or berate yourself, you’re in a learning mode and ITS NOT YOUR FAULT. Something in the plan might have set you off. Your body also has a tendency to fight you as it likes the way you are and doesn’t want to be bothered with change. You must put up a fight here, you can’t say okay I fell off plan so I’m going to eat that gallon of ice cream and start again tomorrow. No, you have to start back again right way, making sure your body knows who is the boss.

The reward, of course is ketosis, that both horrid and wonderful side effect of this plan. Wonderful because in ketosis you will no longer be hungry and full of energy, horrible because you’re apt to get induction flu, metallic breath and a nasty taste in your mouth.

So, I know that this is way wordy and I’m sorry and the folks on this board have loads more hints, but remember you have to design the plan to fits your lifestyle, your food likes and dislikes, and you have to determine what works for you and that is what we do during induction. After your two weeks are over, if you have honestly done it by the book, your second reward, besides the scale and loose pants, is you will no longer be ruled by food.