How Much Weight Can You Lose On Atkins?

Atkins is an incredibly effective diet plan, but the amount of weight you lose will vary depending on how much weight you want to lose when you start the program.

Each phase can be better identified with how quickly you’re likely to lose weight, rather than a definite number of pounds you’ll lose.

How much weight can you lose on Atkins, if you’re following the classic Atkins weight loss plan? Here’s an explanation and expectations for each of the phases.

Phase 1 – Induction

Length: 2-4 Weeks
Goal: Enter Ketosis (Burn body fat instead of carbs)

Expected Weight Loss

The first phase of the Atkins diet, also known as induction, is often where you’ll experience the most rapid weight loss. Not necessarily the most in terms of quantity, but you’ll see a faster loss in body weight because of the severe carb restriction.

It’s very common to experience 6-10 pounds of weight loss in the first phase, but many have experienced 15-20 pounds of weight loss. The more weight you have to lose, the more likely you are to reach the higher end of the expected weight loss spectrum.

If you have 100 pounds to lose, it’s possible to reach the range of 15 pounds of weight loss in phase 1. But if you only have 40-50 pounds to lose, you’ll likely lose weight closer to the low end of the range.

Related: Atkins diet phase 1 food list

Phase 2

Length: Until you’re within 10 pounds of your goal weight
Goal: Reintroduction of good carbs

Expected Weight Loss

While the rate of weight loss will begin to slow in the subsequent phases, phase two is generally where you’ll lose the greater quantity of pounds because of its length. While phase one has a definite time limit of only 2-4 weeks, phase 2 does not.

You’re expected to follow the phase 2 guidelines, and recommended food lists, until you’re closer to your body weight goal. For some this will take a few months, and others much longer.

You typically want to stay in phase 2, and not move on to phase 3, until you’re within 10 pounds of your weight loss goal.

Related: Atkins diet phase 2 food list

Phase 3 – Pre Maintenance

Length: Until you’ve lost the final 10 pounds
Goal: Lose the final 10 pounds, prepare for long term planning

Expected Weight Loss

The transistion from phase 2 to phase 3 should occur when you’re within ten pounds of your weight loss goal AND you’ve been able to maintain that weight for at least a month.

As with the transition from phase 1 to 2, there will be a slower weight loss when you transition from phase 2 to 3. You’re almost at the finish line and the“low hanging fruit” when it comes to weight loss is gone. By the time you reach phase 3 you will have already experienced considerable weight loss.

What’s left, the final ten pounds, won’t come off rapidly. It will take some planning.

See Also: Does the Eat Stop Eat diet work?

Phase 4 – Maintenance

Length: Indefinite
Goal: Long term weight management

Expected Weight Loss

Phase 4 isn’t about weight loss. The final phase is designed to help with weight management and prevents dieters from regaining the weight they’ve lost over the past several months.

Should you decide to continue with Atkins as a permanent lifestyle, as many do, this is where you plan your long-term carb equilibrium to prevent regaining body fat.

See Also

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