Atkins Diet

The basic principle is "Fewer carbohydrates, more protein".
Restricting carbs turns on the body's fat-burning equipment, putting it into what the late Robert Atkins referred to as benign dietary ketosis (BDK).
Simply put, this metabolic pathway, according to Atkins, is the one that breaks down stored body fat. When diets are high in carbs, the body burns them as fuel. But when carbs are restricted, the body must burn fat.
Another key: lots of protein and fat. Atkins says these foods are satiating, and dieters are unlikely to binge on chicken, shrimp, or bacon.

Phases of Atkins Diet

There are four phases.
Proteins and fats are eaten liberally in every phase, but carbs are restricted to different degrees.

• In the first two weeks (the Induction phase) dieters are limited to 20 grams of carbohydrate per day, or roughly the amount in 3 cups of salad vegetables.
• After that, carbs are gradually added back in 5-gram increments until weight loss stops. Atkins calls this point the Critical Carbohydrate for Losing Level (CCLL). Dieters will all have different thresholds, but about 35 to 40 grams of carbs per day seems to result in a continued 1-pound-per-week weight loss for the average person.

As you approach your goal weight, you pass into the pre-maintenance and maintenance phases, in which carb levels, although still limited, are adjusted to suit your needs and preferences.

What you can eat?

It's basically an eat-until-you're-full extravaganza of pure proteins (meat, fish, eggs, cheese) and pure fats (olive oil, mayonnaise, butter, cream, sour cream). What's important is controlling carbs, particularly in the initial two-week phase when dieters are limited to a few cups of salad along with the meat and fat. Interestingly, margarine is taboo -- not because of its carbs, but because it may contain trans fats. Eventually, small amounts of carbohydrate-rich foods are added back into the diet. By the maintenance phase, former dieters will be eating veggies, potatoes, and fruit again, though in controlled amounts.

Some other useful information

With Atkins Diet You can easily Eat Out. Now that low-carb diets are all the rage, restaurants are happy to serve sandwiches sans the bun and meat without the potato.
But what about coffie?
According to Atkins, too much caffeine may make blood sugar spike and then crash. After two weeks of dieting, dieters are allowed to reintroduce caffeine.
As far as alcohol is concerned, the body will choose alcohol as the first fuel it burns, Atkins says. After the initial two weeks, dieters can drink wine or liquor moderately.
However, is Atkins Diet suitable for Vegetarians?
It's quite difficult. Lacto-ovo vegetarians, since they eat cheese and eggs, can probably survive the initial phase.
Keeping on Atkins Diet is pricey. Steaks and bacon cost more than carrots. But what's really going to hurt your wallet all those low-carb breads, cookies, and snacks.
As for length of Diet Atkins converts to a lifelong, carb-limiting plan.
Atkins also reccomends walking because it is the best way for couch potatoes to get moving.

Do You Really Want to Keep on a Diet?

So You made up your mind to keep on a diet. There are some things you should do first...

• Analyze your current situation, recognize obstacles (both real and in your thoughts), find positive solutions, and work toward modifying your lifestyle to make effective changes.
• Think about something that represents inner strength to you. Use this image to boost your resolve whenever you need help in seeing your way through successful weight loss.
• Close your eyes and picture how you want to look when you’ve reached your target weight. When you hit a hurdle, focus on this image and the feelings it evokes.
  
• Be aware of your self-talk and listen critically to what it is saying. Rephrase negative self-talk with a positive message.
  
• Set reasonable, realistic, and measurable short- and long-term weight-loss goals.
  
• Write your goals in a weight-loss diary to make them real.
  
• Reassess your progress every six weeks and make changes accordingly.
  
• Anticipate situations, such as office birthday parties or dinner at a neighbor’s house, that can present bumps on the road to successful weight control. Plan how you want to react in these situations so you’ll be prepared.
  
• Be persistent and practice new behaviors until they become habit.
  
• Take action to cure procrastination. Don’t let fear of failure keep you from starting toward your weight-loss goals.

This material is adapted from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.

You can find more information on

http://www.americanheart.org