One of the keys to lasting weight loss is a change in your relationship with food. If you cut down on calories but don't understand why you over-ate in the first place, chances are you'll eventually go back to the same habits. Diets that help modify your original habits have the best chance of being successful.
Blood Sugar
During the first two weeks of Atkins -- the Induction Phase -- you'll work to change habits that affect your blood sugar. By eliminating carbs, you'll force your body to tap into other sources of energy, such as your stored fat. To keep your blood sugar balanced, eat more protein such as lean meats. Focus on eating smaller, frequent meals to avoid ups and downs in your blood sugar. According to Atkins' official website, it's normal to feel weak and tired during the Induction Phase, since your body is used to the energy provided by carbs.
Falling Off the Wagon
Atkins also offers plenty of ideas on how to deal with your most common diet downfalls. A common problem is ending up eating sugar because you're hungry and there's nothing else available. Atkins emphasizes the importance of changing your habits so you don't fall into those problems in the first place. For example, always eat a snack before you go to a party or meeting so you don't feel famished. Atkins-approved snacks include sugar-free yogurt, hard-boiled eggs, a handful of nuts or low-fat mozzarella cheese sticks. You can also try an Atkins Advantage shake.
Emotional Eating
The new book "The New Atkins for a New You," addresses the problem of emotional eating, which means eating in response to an emotion. The plan recommends finding a buddy who you can call when you feel tempted to use food to numb feelings. Rather than indulging when you're sad or upset, you can find alternative ways of dealing with those emotions, such as seeking support. Calling or meeting a friend helps keep your mind off food, allowing you to deal with the emotions that triggered food cravings. You can also look for a support group, either online or through a local community center or hospital.
Trigger Foods
Another issue that Atkins considers essential to address is "trigger foods." Trigger foods are those you can't stop eating. For example, you can't eat just one chip, even if you tell yourself you will. Once you open the bag, you'll eat the whole thing. According to Atkins' official website, the only way to modify this behavior is to understand why it happens in the first place. Trigger foods are often associated with either a really good or a really bad experience from the past. Once you identify which foods are triggers for you, Atkins recommends avoiding them completely so you don't use them to soothe your emotions.
References
- "The New Atkins for a New You"; Eric C. Westman, Stephen D. Phinney, S. Volek; 2010
- The Diet Channel; Atkins Diet: A Comprehensive Analysis; Kathleen Goodwin, R.D.; October 2006
- Atkins.com: Phase 1 Support
- Atkins.com: Phase 2 Support
- Every Diet: Atkins Diet
