In Atkins Diet redux – part 1, I introduced you to the Cliffs Notes (or Coles Notes for my Canadian readers) version of the Atkins or low-carb Diet.
In Atkins Diet redux – part 2, I will introduce you to a better way to do low-carb.
Health habits does Low Carb
After 19+ years as a personal trainer, I have seen hundreds of clients try hundreds of diets.
The best diet for losing weight fast has consistently been low carb / Atkins.
It works. If you can stick to it.
Most people quit; eventually.
And when you quit, if you don’t re-introduce the carbs verrrrryyyyyyy slowly, you will gain back weight, verrrrrrryyyyyyyyyyy quickly.
Sorry, that’s just the way it is.
So, to avoid this problem, I have tested out various modifications of the Atkins / low carb Diet on my guinea pigs, I mean, my clients. You, my lucky readers, get to reap the benefits of all of their pain and suffering.
The Basics
This is not a “one size fits all” type of diet.
There are 4 different versions of the Health habits low carb diet. Depending upon how much you want to lose, how fast you want to lose it, how long you have been dieting and your general tolerance for low carb dieting, I have a plan for you.
At their core, all of these diets are the same – low carb, high fat, moderate to high protein. The differences lay in the duration and frequency of planned carbohydrate re-feeds.
The Plans
Plan A
Plan A is the strictest version of my low carb diet. It is for those dieters who:
- Have a lot of fat to lose
- Have a lot of motivation to lose the fat
- Have a lot of motivation to lose the fat QUICKLY
- Have an ability to stick to a diet that is going to drive them crazy at times. You WILL crave carbs. Period. On this plan, you can’t cheat. CAN’T CHEAT. I am serious. No cheating. Got it?
Plan B
Plan B is the second strictest version of my low carb diet. It is for those dieters who:
- Have been on Plan A for 6 weeks or who just can’t take it anymore and are going to cheat
- Still have a lot of fat to lose
- Have a lot of motivation to lose the fat
- Have a lot of motivation to lose the fat QUICKLY, but
- Don’t want to sacrifice any more muscle mass to the very effective but unforgiving Plan A
Plan C
Plan C is the third strictest or second easiest (your choice) version of my low carb diet. It is for those dieters who:
- Have been on Plan A for 6 weeks, followed by Plan B for 6 weeks or who just can’t take it anymore and are going to cheat
- Have lost some significant body-fat
- Still have a lot of motivation to lose the fat, but
- Are willing to slow things down a little in order to regain some flexibility in their diet and/or increase their muscle mass.
Plan D
Plan D is the easiest version of my low carb diet. It is for those dieters who:
- Have been on Plan A for 6 weeks, followed by Plan B for 6 weeks, followed by Plan C for 6 weeks or who just can’t take it anymore and are going to cheat
- Are getting close to their desired body-fat level
- Are losing the motivation to lose the fat, or
- Really need to regain some flexibility in their diet due to family pressures, or
- Want to add some serious muscle mass.
In Atkins Diet redux – part 3, I will lay out the specifics of Plans A & B.
Stay tuned.
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I’m interested in Plan D, because of “family pressures.” This diet would be so easy to stick with if I were single, but everyone else in my family likes to eat pasta, crackers, and fruit.
This is the best diet I’ve ever been on. Not only do I lose weight, but my skin and hair look fantastic. The big key is not eating low-carb packaged junk food snacks, and sticking to whole foods, especially high-fat ones. Fat is key.
I agree, Plan D works better for those people who actually want a real life.
Re the processed low carb foods: A lot of them rely on sugar alcohols like mannitol and sorbitol. Aside from the significant intestinal distress (rhymes with pie-a ree-a) some people suffer, there is still some question of how the body recognizes these fake sugars. You may be screwing up your diet – just to enjoy a fake sugar protein bar.
Real food is the way to go.
Thanks for the comment.
Currently I eat a diet heavy in fruits and vegetables and over all very high in fiber…don’t have a choice, body rebels if I don’t.
I can’t eat a whole of meat these days…not chicken, pork, beef, nada….body rebels if I do. I NEED to add more fat (protein) to my diet b/c I’m losing muscle mass though I am losing weight…but I’m all soft. I don’t like soft:-(
What’s a good weigh (way) to get some fat (protein) in the diet that’s not meat. Oh and most fish is outa the question b/c where I’m at most of it is farm raised…and not particularly good for u. smh.
I supplement with 2 tbsp of fish oil each day while dieting (I use Ascenta Nutra-Sea – no fishy taste and has been tested for impurities – mercury, etc…)
Apart from the other health benefits, there is some research showing that the higher fat intake makes it easier for your body to switch over to using fat for energy as opposed to carbs. It’s a subtle difference, but when the dieting gets hard, every little bit helps.
I agree about the farm raised fish – I stay away. I try to eat wild, but the cost$$$.
Lots of canned tuna & salmon. I splurge on the real thing when I can.
That sucks about your bod not liking the meat. It’s harder keeping hard muscles as a vegetarian – not impossible, but harder.
What about eggs?
Would you consider going a little ketogenic?
Give me a shout back – If you could elaborate about the meat rebellion. If not, I will go to your site and leave my email address.