Many dieters have successfully achieved their goal weight with the Atkins method, which has been shown to be as effective as other weight loss programs, according to a study published in January 2005 in the "Journal of the American Medical Association." This low-carb eating plan is divided into four phases to help the body learn how to burn fat instead of using carbohydrates for energy, while decreasing carbohydrate cravings. The first phase is the most restrictive, allowing only 20 g of net carbs a day, and is followed by the slow and gradual reintroduction of small amounts of carbohydrates according to the dieter's personal tolerance. While the Atkins diet may have worked for your friends, some dieters can experience some problems losing weight. A little troubleshooting is usually all that is needed to restart the weight loss if you experience a plateau.
Hidden Carbohydrates
If the Atkins diet is not working for you, take a closer look at your carb intake by keeping a journal. Log everything you eat with the portion size and its carbohydrate content. You can also track everything with a nutrition software or online nutrition journal such as MyPlate. Don't forget lime juice, sweeteners, beverages, sauces and other processed foods that may contain sugar or starch. You may realize that your actual carbohydrate intake is over your target. Stop the carb creep by eating your optimal carbohydrate intake and you will start losing weight again.
Food Sensitivities
During the phases following the induction phase, dieters are advised to slowly reintroduce carbohydrate-rich foods, one by one, starting with nuts and seeds, followed by berries, then milk and yogurt, then legumes other fruits, then starchy vegetables, and finally grains. If the reintroduction of any of these foods stalls your weight loss or induces cravings, eliminate it from your diet to see if you start losing again. Everyone is different and some people may not be able to reintroduce all carb foods back into their diet.
Excessive Protein Intake
Although an adequate protein intake is necessary for the Atkins program to be effective, an excessive protein intake could inhibit your weight loss. Take a look at your protein consumption, which includes eggs, cheese, fish, chicken, turkey, meat and nuts, and see if it is within your optimal range. Make adjustments if necessary and the Atkins diet will start working for you again.
High Calorie Intake
Calories are not really important on the Atkins diet and the program only suggests tracking your carb intake. Usually, most dieters following the Atkins program spontaneously decrease their calorie intake because of the highly satiating power of the fat and protein it provides. However, some people go overboard with the fat or calories, which can be responsible for preventing further weight loss from happening. Most women should aim for 1,500 to 1,800 calories a day, while 1,800 to 2,000 calories a day is more appropriate for men.
References
- Atkins: The Program
- "New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, Stephen D. Phinney and Jeff S. Volek; 2010
- "Journal of the American Medical Association"; Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction; Michael L. Dansinger et al.; January 2005
