Do's & Don'ts Of The Atkins Diet

The Atkins Diet is a low-carb, high-protein, high-fat diet. Atkins has pros and cons. On the positive side, Atkins is rather effective and you can expect to lose weight if you follow it. Whether you keep the weight off in the long run however, depends on whether you stick to the maintenance plan or you go back to your regular eating habits. On the negative side, the Atkins Diet severely limits the amount of fruits, vegetables and whole grains you can eat. This can leave you feeling tired and weak and result in constipation because of the low fiber intake. A high intake of saturated fat is also dangerous for your heart.

Do: Forget About Carbohydrates

The basic premise of the Atkins Diet is that carbs are the enemy. Once you reach your ideal weight you'll be allowed to reintroduce a very small amount of carbs into your diet, mainly in the form of starchy vegetables, fruits and grains like whole wheat pasta, brown rice and oatmeal. During the actual weight loss process however, no carbs are allowed in Atkins. You'll start with only 20 g of carbs, most of which will come from green leafy vegetables. You can increase your intake in Phase 2 of the diet but bread, pasta and other flour based products are still out of the question.

Don't: Count Calories

One advantage of the Atkins Diet is that you don't need to worry about counting calories; you eat until you're full. During Phase 1 of the diet when your carb intake is very limited, you will need to satisfy your hunger with meats and eggs since those are virtually carb-free. Vegetables cannot be eaten in unlimited quantities because of their carb content.

Do: Choose Healthy Sources of Protein

Because you'll be eating so much protein on Atkins it's important that you make the healthiest choices possible. Lean beef, skinless chicken and turkey and fish are all good options. Once you're past the first phase and reintroduce nuts and seeds, these can also be good sources of fat in your diet. According to the Atkins Diet, you'll be eating around 100 g of fat during the induction phase. Since fats are satisfying and filling, this should keep you feeling full and help control cravings.

Don't: Count on Eating Out Often

During the induction phase or Phase 1, eating out will be particularly difficult. Meat dishes are acceptable, but you'll have to avoid anything that has been breaded or contains the word crispy on it, as this might indicate the presence of breadcrumbs. You'll also have to avoid drinking anything except water. If you will be eating vegetables of any kind, you'll need to ask for dressings or add-ons on the side and then make sure you don't eat more than one cup as this will meet your carb requirements for the day.