Atkins Pre Maintenance Phase: Atkins phase 3

Atkins Pre Maintenance Phase

Your next step after the Induction and OWL phases are to enter the pre-maintenance phase. This phase will set you up for healthy and balanced eating and living for a lifetime. You ought to begin this phase as you come within 5 to 10 pounds of your target weight goal. Your weight loss is going to be bogged down even further but it's for a purpose. you would like to find out the practices and habits which will determine your long-term success.

In the OWL phase, you'll be adding carbohydrate grams to your daily count within the increment of 5 grams per week. During pre-maintenance you'll increase that to 10 grams per week. As long as you're continuing to shed weight (no matter how slowly it's coming off) you'll still add grams. Ideally, toward the top of the pre-maintenance phase you'll be losing but one pound per week.

Atkins Pre Maintenance Phase

According to the Atkins book, you ought to continue this phase until you get to your goal weight and may maintain it for a month. This process may take anywhere from 1 to three months. Your goal is to succeed in a state called “carbohydrate equilibrium.” this is often your ideal carbohydrate intake and it'll cause you to take care of your weight perfectly.

During pre-maintenance you’ll get to undertake a wider sort of foods. confirm to introduce new foods slowly and increase your carbohydrate intake at a measured pace. Don’t add 20 or 30 carb grams every week. Measuring out the increases in increments of 10 will offer you a far better idea of your personal carbohydrate count. Knowing this number will help set you up for future weight management.

Make sure to see with a carbohydrate counter resource book or a trusted website before you add a replacement food to your diet. Some samples of 10 carbohydrate gram foods include 1/3 of a cup of legumes, ½ an apple, ¼ cup of potatoes, and ½ cup of plain oatmeal. These foods are often included on a day to day, then increased subsequent week.

Pre-maintenance isn't an ideal process. It takes a fragile balance of carbohydrate counting and exercises to slow weight loss yet still moves it forward. You’ll get to pay even closer attention than you've got before to form sure that your carb gram increase isn't leading to a rise in weight. there's a fine line between gaining, maintaining, and losing, and through pre-maintenance, you're trying to seek out just exactly where that line is.

If you aren’t ready to add carbohydrates without stalling your weight loss, you'll have high metabolic resistance. you'll enjoy increasing your exercise regimen to urge your metabolism burning at a better level.

Some people do a variation on pre-maintenance that permits them to possess a treat once every week. rather than adding 10 grams per day, they permit themselves a 20 to 30-carbohydrate gram treat a couple of times every week. samples of the treatment might be a bit of a fruit or a serving of sweet potatoes. A glass of wine or beer also qualifies for this treat. this is often fun thanks to rewarding yourself and still get on the plan.

Yet other thanks to doing pre-maintenance is to average out your carbohydrate intake for the week. Since life is usually unpredictable, it is often helpful to possess a touch of flexibility in your eating plan. for instance, if your current carbohydrate level is at 70 grams, you'll limit yourself to 50 grams at some point. Then a subsequent day, you'll splurge a touch on a meal and have 90 grams for that day. Sometimes excess carb grams at some point can cause you to crave them even more subsequent day.

The pre-maintenance phase will offer you the tools for long-term success. By learning to slowly increase your carbohydrate grams, you’ll have a far better hold on the number of carbohydrates that's right for you.

List of Low Carb Foods Atkins phase 3

In Phase 3 you ought to be slowly adding food items to your daily net carb count to take care of your weight or continue towards reaching your weight goals. during this phase, you'll add small amounts of starchy vegetables, fruits, and grains. Be cognizant of how this affects your body and reduce if necessary.

Here is the list of acceptable low carb foods for Phase 3 below to guide your eating decisions. listening to serving size is extremely important to make sure you're not overconsuming calories. Visit our 1,600+ low carb recipes for ideas on the way to use these ingredients.