Atkins Pre Maintenance Phase
After feeling the Induction and OWL phases of the Atkins diet, your next step is to go in the pre-maintenance phase. This phase will set you up for a lifetime of healthy and balanced eating and living. You should start this phase as you come within 5 to 10 pounds of your target weight goal. Your weight loss will be slowed down even further but it is for a purpose. You want to learn the practices and habits that will determine your long-term success.
In the OWL phase, you will be adding carbohydrate grams to your daily count in the increment of 5 grams per seven days. During pre-maintenance you will increase that to 10 grams per seven days. As long because you are continuing to shed weight ( in spite of how slowly it is coming off) you will keep on add grams. Ideally, toward the conclusion of the pre-maintenance phase you will be losing lower than one pound per seven days.
Consistent with the Atkins book, you should keep this phase until you get to your main aim weight and can maintain it for a calendar month. This process may take anywhere from 1 to 3 months. Your main aim is to reach a state called “carbohydrate equilibrium.” This is your ideal carbohydrate intake and it will make you maintain your weight perfectly.
During pre-maintenance you’ll be able to get to attempt a wider assortment of foods. Ensure to introduce new foods slowly and grow your carbohydrate intake at a measured pace. Don’t add 20 or 30 carb grams 7 days. Measuring out the increases in increments of 10 will give you a better idea of your own personal carbohydrate count. Knowing this number will help set you up for permanent weight management.
Ensure to check with a carbohydrate counter resource book or a reliable site before you add a new food to your diet program. Some examples of 10 carbohydrate gram foods comprise 1/3 of a mug of legumes, ½ an apple, ¼ cup of potatoes and ½ cup of plain oatmeal. These foods can be included on a day-to-day basis, and then increased the next week.
Pre-maintenance is not a perfect process. It requires a delicate balance of carbohydrate counting and exercise to slow weight loss yet still move it forward. You will need to pay even closer attention than you have before to make sure that your carb gram increase is not leading to an increase in weight. There is a fine line between gaining, maintaining and losing, and during pre-maintenance you are trying to learn just exactly where that line is.
If you aren’t in a position to add carbohydrates without stalling your weight loss, you may have a high metabolic resistance. You will benefit from growing your exercise regimen to get your metabolism burning at a higher level. For you, the pre-maintenance phase will resemble OWL more closely.
Some people do a variation on pre-maintenance that allows them to have a treat once seven days. Instead of adding 10 grams a day, they allow by themselves a 20 to 30-carbohydrate gram treat a couple of times seven days. Examples of the treat could be a piece of a fruit or a serving of sweet white potatoes. A glass of white wine or beer also qualifies for this treat. This is a fun way to reward yourself and still be on the plan.
Yet another way to do pre-maintenance is to average out your carbohydrate intake for the week. Since life is now and again unpredictable, it can be of assistance to have a bit of flexibility in your eating plan. For example, if your present carbohydrate level is at 70 grams, you can limit yourself to 50 grams one day. Then the following day, you can splurge a bit on a meal and have 90 grams for that day. Nonetheless, only follow this technique if it doesn’t create carbohydrate cravings. Sometimes excess carb grams on sooner or later can force you to be lust them even more the next day.
The pre-maintenance phase will provide you with the equipment for long-lasting success. By learning to slowly increase your carbohydrate grams, you’ll have a better hold on the number of carbohydrates that is right for you.
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