My Plan - The Atkins Approach

PHASE 1 – 3 WEEKS    19^TH SEP TO 9^TH OCT

GOAL:  LOSE 4kg

START WEIGHT: 75kg

TARGET WEIGHT 9 OCT: 71kg

                  NEED TO LOSE 1.33kg per week / 19g per day

Daily Allowance:  20g net carbs  (carbs minus fibre)

·        30g gross carbs

·        Meat 110-170g per serve

·        Leaves & green veges 12-15g of daily carb allowance

·        Fats

·        Hard cheese – 115g max

·        Cream – 30g max

·        3Tb lemon/lime juice max

·        Stevia/Fake sugar – 15g max

·        1500cals per day (approx)

      NOT ALLOWED:  Sugar, Fruit, Milk, Bread, Grains, Starchy Veges, Nuts, Seeds, Soft Cheese,                                          Yoghurt, Alcohol

PHASE 2 – 9 WEEKS    10^th OCT TO 11^th DEC

GOAL:  LOSE 6.1kg 

TARGET WEIGHT 12 DEC: 64.9kg

                  NEED TO LOSE 0.7kg per week / 10g per day

Daily Allowance:

·         Net Carbs: 25g (2 wks) / 30g (2wks) / 35g (2wks) / 40g (1wk) / 45g (1wk)

o   10^th Oct:         25g

o   24^th Oct:         30g

o   7^th Nov:          35g

o   21^st Nov:        40g

o   27^th Nov:        45g

·      50g gross carbs

·      Meat 110-170g per serve

·      Nuts & seeds

·      Berries, cherries

·      Leafy greens & green veges 12-20g of daily carb allowance

·      Fats

·      Cheese

·      Yoghurt

·      Cream

·      Tomato & vege juice

·      Sweet potato, carrots, beans & other starchy veges

·      Chickpeas, lentils & rice

·      1500-1800cals per day

     NOT ALLOWED:  Sugar, Fruit, Milk, Bread, Grains, Other Fruit

PHASE 3 – SLOW & STEADY WEIGHTLOSS   12^TH DEC to WEDDING!

GOAL:  LOSE 5kg 

TARGET WEIGHT 20 MAY: 59.9kg

Daily Allowance:

·        Net Carbs: 45g-100g – Increase by 10g per week until weightloss stalls then go back 10g