Atkins Diet Phase 3

Atkins Diet Phase 3
Atkins diet Pre-Maintenance Phase 3 is crucial in preparing you for permanent slimness.

TOPIC

INTRODUCTION

Atkins Diet Plan

How Atkins Diet Works

Atkins Diet Phase 3 -- Pre-Maintenance

Once you have reach your ideal weight, you will need to proceed to the third phase of Atkins Diet i.e. Pre-maintenance. This is a crucial phase as its prepare you for permanent slimness. During this phase, weight loss will slow down and under control in preparation for Lifetime Maintenance. What you have to do is identified your Critical Carbohydrate Level for Maintaining (CCLM) in much the same way you did with CCLL during OWL. Add 10 grams of carb daily. It may take some time to fine-tune your critical carb levels for losing and maintaining.

Add new foods slowly, one at a time, and discover the impact of various foods on your body. You could allow yourself up to 20-gram carbohydrate treat a few times a week. You could also choose to spread your carbs over the course of the week, having very low carbs for a few days before a special dinner out.

This phase of Atkins is the hardest one of all, because you need to learn to control your portions and your appetite. Once you begin to eat more carbohydrates, you will go out of lipolysis. When you are out of lipolysis, you will again be subject to cravings. You’re learning the eating skills that will serve you well for the rest of your life. You can help control your appetite by not skipping meals and by not eating carbohydrates without protein and fat to slow the rush of glucose into your bloodstream.

In order to prevent craving, choose from the lower-glycemic index foods list.

Atkins Diet Phase 1(Atkins Induction) | Atkins Diet Phase 2 | Atkins Diet Phase 3 | Atkins Diet Phase 4

Glycemic Index

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood blood sugar level. It measures how fast a particular food is likely to raise your blood sugar. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. On the other hand, carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

Glycemic Index Table

Breakfast Cereals
Soya Milk 30 Peaches 42 Macaroni cheese 64 White bread
71

All-Bran 42 Dairy Foods Pears 38 Spaghetti, white 41
Whole grain
50

Cornflakes 83 Chocolate Milk 24 Pineapple 66 Spaghetti, protein enrich 27 Wholemeal bread 69

Grape-Nut 67 Semi-Skimmed Milk 34 Plums 39 Spaghetti, wholewheat 37 Soup & Vegetables

Muesli 56 Skimmed Milk 32 Raisins 64 Vermicelli 35 Black bean soup 64

Oat Bran 55 Whole Milk 27 Watermelon 72 Snack Corn, sweet 56

Puffed Wheat 74 Ice-Cream 61 Root Vegetables Chocolate Bar 49 Green pea soup 66

Bakery Product Low-Fat Ice Cream 50 French Fries 75 Corn Chip 74 Green pea, frozen 47

Sponge Cake 46 Yogurt, fruit 36 Carrot, cooked 39 Jelly Beans 80 Tomato soup 38

Tart 65 Yogurt, plain 14 Chips 75 Jams & Marmalades 49 Asparagus <15

Doughnut 76 Fruit Potato, baked 85 Life Savers 70 French bean <15

Muffin 62 Apple 38 Potato, boiled 56 Oatmeal Cookies 57 Green bean <15

Waffles 76 Apricots 57 Potato, mashed 70 Peanut 15 Broccoli <15

Beverages Bananas 54 Sweet Potato 54 Popcorn 55 Cabbage <15

Apple Juice 41 Cherries 22 Yam
51
Breads Cauliflower <15

Carrot Juice 45 Grapes 46 Pasta Hamburger bun 61 Cucumber <15

Grapefruit Juice 48 Kiwi Fruit 53 Capellini 45 Multi-grain bread 48 Lettuce <15

Orange Juice 52 Mangoes 56 Fettuccine 32 Pitta bread, white 57 Mushrooms <15

Pineapple Juice 46 Oranges 44 Macaroni 45 Pizza, cheese 60 Spinach <15

Atkins Diet Phase 3 Atkins diet Pre-Maintenance Phase 3 is crucial in preparing you for permanent slimness.

Atkins Diet Phase 3 -- Pre-Maintenance

Glycemic Index

Glycemic Index Table

Atkins Diet Phase 3
Atkins diet Pre-Maintenance Phase 3 is crucial in preparing you for permanent slimness.