۴ phases Atkins diet: lose 5kg in two weeks

Atkins diet is a unique nutrition plan which helps you to reach your ideal weight with healthy eating. This diet includes 4 phases as following:

Phase 1: Induction

Less than 20 grams of carbs (carbohydrates) a day for 2 weeks so your body would burn stored fats to provide energy. As soon as implementing of this phase your body starts to lose weight.

Less than 20 grams of carbs per day for 2 weeks is Atkins diet phase 1

Phase 2: balancing

This phase is also called ‘ongoing weight loss’. You start with having 25 grams of carbs a day and then you add 5 grams of carbs each day.

An important point and a purpose is that you have your daily carbohydrates intake while you are losing weight.

For example imagine that you have added 5 grams of carbs to your daily carbohydrates intake weekly and you have got 45 grams of carbs. Up to now you have been losing weight but while you are having 45 grams intake, you are not losing weight anymore. It shows that your daily carbohydrates intake is almost 40 grams. So you know that if you have 40 grams of carbs or less a day, you keep on losing weight.

An interesting point is that this number (carbs intake) is different for each person.

Phase 3: fine-tuning

Third phase’s purpose is that you find your most carbohydrates intake a day but with no losing or gaining weight.

This number (carbs intake) is personal and called Atkins carb balance.

For example you have ended phase 2 with 45 grams of carbs intake, now in this phase you start with 55 grams, and next week with 65 grams and continue doing that and add 10 grams of carbs to your daily intake until  the time you are still losing weight

Phase 4: maintenance

Here you can eat as many healthy carbs as your body can tolerate (which you got to know about in previous phase) without regaining weight. You can also have all kinds of healthy food just with calculating their carbs for the lifetime.

It is recommended to have proteins without fat such as calf meat, chicken chest, fish and types of beans (legumes).

Hazelnut chocolate:

۱۹ grams of protein. Just 8 and 2 grams of carbs

Peanut butter chocolate:

۱۸ grams of protein. Just 2 grams of carbs

Pure chocolate :

۱۷ grams of protein. Just 3 grams of carbs.

Marshmallow chocolate:

۱۵ grams of protein. Just 3 grams of carbs

You have to make sure that your daily food intake incudes healthy, nutritious and useful foodstuffs.

Atkins teaches you to choose foodstuffs which are high in protein, good fats and healthy carbs.

We have called them the best foodstuffs on the earth.


Harmful carbohydrates or ones which can be found in white bread, sweets, chips and cokes.

These not only are high in sugar but are low in fiber and nutrients.

These also break down and decompose and go into your blood faster than good carbs.

Good carbs can be found in nutrients such as barely bread, brown rice, nuts and vegetables.


Harmful fats (saturated fats) are those which are found in chips and fatty meats.

You can find good fats in fish, nuts and vegetables.

These are rich sources of energy and contain Vitamins and required minerals for your body.

Good fats also make you feel full so you do not feel that you need to have snacks or sweets.

Exercises and necessary tips

You cannot have food as much as you can and do sports, you can have extra  food as much as calories you burn.200 calories(almost an ice cream calories) would be burned by an hour walking.

You have to do exercises for an hour to have fat burning started.

If you work out on one part of your body and lift weights, those muscles get bulky but spot fat in your body does not burn.

Working out should cause regional and muscular pain to show it is working and going to have good results.