The Atkins diet plan is based on a low-carbohydrate menu, which sets limits on foods containing high amounts of processed carbs, starches and sugar. It advocates high fiber carbohydrates and heart-healthy fats. The Atkins diet is divided into four phases, with each phase adding more carbs. Staying on a high protein, low-carb diet may be challenging, but a January 2008 article in the journal "Diabetes Cares" states that low-carb diets may help with weight loss.
Setting Realistic Goals
Before beginning any diet, check with your doctor first. Your health care provider may be able to help you set realistic weight loss goals and establish your current body mass index, or BMI. A normal BMI is between 18.5 and 24.9. You should break your weight loss expectations down into manageable goals. Losing 30 lbs. may seem daunting, but 2 lbs. a week may be easier to achieve. Write your goals down and keep a journal of your daily carb intake and any thoughts or feelings you might have on any particular day. These thoughts may give you some insight as to where your pitfalls are and where your successes lie.
Customize Your Program
The Atkins diet is broken into four phases -- Induction, Ongoing Weight-Loss, Pre-Maintenance and Maintenance. Induction is a quick start to losing a lot of weight fast, but you don't have to start there. If you're okay with a slower weight-loss, start in phase 2, Ongoing Weight-Loss. Atkins suggests a certain order of re-introducing carbs, but using a different sequence is fine provided you keep losing weight and adhere to the 12 to 15 net carbs from the foundation vegetables prescribed by the diet.
Add Variety to Your Meals
Keeping variety in your meals does away with boredom and ups your chances of success. You can find low carb recipes in books and online, and the Atkins website also offers meal plans and recipes. Factor in a dessert or two as well, to keep your palate interested. Strawberries and whipped cream, sugar-free gelatin or one of the Atkins bars can help fight that sweet-tooth. Planning ahead also keeps you on track. Keep a grocery list based on your menu plan. Stock your shelves with acceptable foods and snacks.
Support
Enlist the help of your spouse and family. Let your friends know your intentions. Talk it up and keep them abreast of your progress. Some may even want to join you in a buddy system to lose weight. Visit your doctor on a regular basis to monitor your progress and health. There are many low-carb support blogs online including the one on the Atkins site. Support your own efforts by rewarding your achievements. A book, a manicure or a new dress work wonders to bolster your weight-loss efforts on the Atkins diet plan.
Member Comments