Atkins Pre Maintenance Phase

Atkins Pre Maintenance Phase



Atkins Pre Maintenance Phase
After experiencing the Induction​ and​ OWL phases of​ the Atkins diet, your​ next step is​ to​ enter the premaintenance phase. this​ phase will set you​ up for​ a​ lifetime of​ healthy and​ balanced eating and​ living. you​ should begin​ 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​ longterm success.
in​ the OWL phase, you​ will be adding carbohydrate grams to​ your​ daily count in​ the increment of​ 5 grams per week. During premaintenance you​ will increase that to​ 10 grams per week. as​ long as​ you​ are continuing to​ shed weight no matter how slowly it​ is​ coming off you​ will continue to​ add grams. Ideally, toward the end of​ the premaintenance phase you​ will be losing less than one pound per week.
According to​ the Atkins book, you​ should continue this​ phase until you​ get to​ your​ goal weight and​ can maintain​ it​ for​ a​ month. this​ process may take anywhere from 1 to​ 3 months. your​ goal is​ to​ reach a​ state called carbohydrate equilibrium. this​ is​ your​ ideal carbohydrate intake and​ it​ will cause you​ to​ maintain​ your​ weight perfectly.
During premaintenance you’ll get to​ try a​ wider variety of​ foods. Make sure to​ introduce new foods slowly and​ increase your​ carbohydrate intake at​ a​ measured pace. Don’t add 20 or​ 30 carb grams a​ week. Measuring out the increases in​ increments of​ 10 will give you​ a​ better idea of​ your​ personal carbohydrate count. Knowing this​ number will help set you​ up for​ long term weight management.
Make sure to​ check with a​ carbohydrate counter resource book or​ a​ trusted website before you​ add a​ new food to​ your​ diet. Some examples 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 can be included on​ a​ daily basis, and​ then increased the next week.
Premaintenance is​ not a​ perfect process. it​ takes a​ delicate balance of​ carbohydrate counting and​ exercise to​ slow weight loss yet still move it​ forward. You’ll need to​ pay even closer attention​ than you​ have before to​ make sure that your​ carb gram increase is​ not resulting in​ an increase in​ weight. There is​ a​ fine line between gaining, maintaining and​ losing, and​ during premaintenance you​ are trying to​ find out just exactly where that line is.
if​ you​ aren’t able to​ add carbohydrates without stalling your​ weight loss, you​ may have a​ high metabolic resistance. you​ will benefit from increasing your​ exercise regimen to​ get your​ metabolism burning at​ a​ higher level. for​ you, the premaintenance phase will resemble OWL more closely.
Some people do a​ variation​ on​ premaintenance that allows them to​ have a​ treat once a​ week. Instead of​ adding 10 grams per day, they allow themselves a​ 20 to​ 30carbohydrate gram treat a​ few times a​ week. Examples of​ the treat could be a​ piece of​ a​ fruit or​ a​ serving of​ sweet 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 premaintenance is​ to​ average out your​ carbohydrate intake for​ the week. Since life is​ sometimes unpredictable, it​ can be helpful to​ have a​ bit of​ flexibility in​ your​ eating plan. for​ example, if​ your​ current carbohydrate level is​ at​ 70 grams, you​ can limit yourself to​ 50 grams one day. Then the next day, you​ can splurge a​ bit on​ a​ meal and​ have 90 grams for​ that day. However, only follow this​ method if​ it​ doesn’t create carbohydrate cravings. Sometimes excess carb grams on​ one day can make you​ crave them even more the next day.
The premaintenance phase will give you​ the tools for​ longterm success. By learning to​ slowly increase your​ carbohydrate grams, you’ll have a​ better hold on​ the amount of​ carbohydrates that is​ right for​ you.




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