Previously i was on the atkins diet which is restrictive of carbs. I somewhat followed it for 8 weeks and managed to lose 11 pounds and waist size from 36" to 33.4". I however at times was not able to resist carbs such as cookies or commercial icecream but still managed to lose some fat.

It has only been almost a week. My weight has gone up by just over 2 pounds and waist increased to 34".

I still eat healthy. I do not even bother with the cheat meals which the author says is allowed once a week.

I exercise everyday of the week except a sunday.
I follow a similar workout program as the one stated on the abs diet book but with a few more exercises and more reps. I also do speed walking(40 min) and HIIT (25 min) each 3 times weekly.

I was following the same workout plan while doing atkins and managed to lose 11 pounds but doing the abs diet, it seems i am gaining back the weight as indicated by waist measurement.

Please help.

You're eating carbs again which is forcing water into your muscles. That two pounds is likely water retention and not something to concern yourself with after only one week off the Atkins. If in two more weeks you weigh another four pounds more and your waist is bigger still then you should be concerned and lower your calories.

I have read the book and it says not to count calories. I have just signed up for abs diet online only for the eating plan and each day it specifies to have a total of around 1500 calories. Why does it mention on not counting calories in the abs diet book but specifies on having around 1500 calories on the abs diet online plan?

Anyway I may cancel after a month. I think with the abs diet online plan, it specifies on having 1500 calories per day based on the abs diet food and recipes.

In the abs diet eat right book, it states to have 6 meals a day and some of the meals are around 450 to 580 calories. I feel that the 6 meals a day is just a guideline to spread out the total daily calorie intake of around 1500 to 1600 because if eating the power breakfast (570 calories) with 8 powerfoods, it fills me up till mid afternoon until lunch.

I would definitely stick with the RIGHT caloric amount for you. I feel that online plan is more for people with no previous diet or any meal plan. On top of that, when switching from low carb to a balanced diet you should always add the carbs back gradually so your body adjusts gradually. I think if you give it a couple of weeks your body will adjust and the results will start coming. But seriously, eat.

I feel that you are right. On a balanced diet ppl should calculate the calories unless we are working out 4 to 5 hrs daily.

However low carb diets are different in that you can have excess calories as long you are not overeating.

Maintenance:2184 Calories/day
Fat Loss:1747 Calories/day
Extreme Fat Loss:1311 Calories/day

Well I was on TNT on a while so I understand. So where are you at right now (Maintenance, fat loss, extreme)? Also what are your stats because I feel those numbers are a little low?

Stats:
Male
Height 157.48cm
weight 57kg
Target weight 48kg
Age:30

How long were u on TNT and how much weight did u lose?

Come to think about it, these low carb diets like atkins mention that you can burn fat more quicker compared to burning fat on a balanced diet. Is this because of the amount of calories you take in daily which is around 1300? I know that is a very low figure but having 3 meals based on eggs, chicken, fish, sausages or lamb chops and one serving of salad per day is going to fill you up.

A typical breakfast would involve 2 burgers and 2 eggs. That would be around 350 calories. So that means i was having anything between 350 to 450 calories per meal on the low carb diet.

So 5''2 and 125 pounds? I think I might be off but why are you wanting to lose weight? I could not say how much weight I lost as I was injured about four weeks into TNT. I can say all the benefits were true and I did maintain my state; meaning no weight gain or really weight loss. I was not exercising at all on top of that.

You burn fat quicker because your body is or has adapted to using fat as a fuel versus carbohydrate.

When I plugged your stats in with the amount of exercise this is what I got:
Maintenance:
2305 Calories/day
Fat Loss:
1844 Calories/day
Extreme Fat Loss:
1383 Calories/day
I still do not see why you want to lose weight though. I would focus on putting muscle on.

Which site did you use that gave you those results?
Alot of variations on different sites.

I did mention that i want to lose weight but i am referring to the fat. Being fat is not good. I want to reduce the waist size from 34" to 29.5".

Anyway i was thinking that these websites provide you with info on how much calories you must eat for maintainence, weight loss and extreme weight loss but they do not consider what you are eating.

Calorie Calculator - Daily Caloric Needs
Many people on here use this sit and also have reported its the closest to the only truly accurate ones in water. I also use this sit and gain when i need to gain and lose when I need to lose.

Do not really understand what you mean by the last comment.