Atkins-Diet Articles

Atkins And Appetite Suppression

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One of the most common, and surprising, effects of following the Atkins diet is appetite suppression. Many followers of the plan report that the between meal hunger pangs they used to experience fade away very quickly. This makes it easier to stay on the diet and continue to lose weight. While other diets have their followers starving between meals, the Atkins diet offers relief from constant hunger. The Atkins diet, with its specific combination of foods and ingredients, has powerful appetite suppressing effects.

The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you've ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don't have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time.

One of the most powerful appetite suppressing foods on the Atkins diet are eggs. Eggs are a great form of quick and easy protein. A recent study showed that eating eggs for breakfast would actually stave off hunger pangs through the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the entire day. They ate less at each meal than the women who were in the bagel group.

Eggs contain about 6 grams of protein each. This helps to even out blood sugar and produces a feeling of satisfaction. Both of these factors help to curb cravings. Egg yolks also contain lutein and xenazanthin. These nutrients have been shown to have incredible effects on eye health. So it's important to eat the whole egg, and not just the white. Eggs contain choline that is important in brain functioning and memory. These nutrients are just an added benefit to the appetite suppressing qualities.

Broccoli and cauliflower, two of the acceptable vegetables on the Atkins program, also have appetite-suppressing effects. These vegetables are very bulky and they help make your stomach feel full. When your stomach feels full, it will actually create a chemical response in your body. Your body will reduce its appetite because it believes that your stomach is full of high calorie foods. This will happen regardless of what is in your stomach. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables on the Atkins plan.

The Atkins diet focuses on eating small protein balanced meals a few times per day. This will help keep your blood sugar stabilized and avoid carbohydrate cravings. With high carbohydrate diets, you are riding the wave of carbohydrate highs. After you eat, you feel great and full. Then a few hours later, you come crashing down and are hungrier than you were previous to eating the carbohydrate. This cycle continues and, over time, you will eat more and gain weight. The protein, fat and vegetable meals of the Atkins plan put your blood sugar back in balance. They provide just enough of each type of food, with a proper amount of carbohydrates (from the vegetables). The vegetables provide quick carbohydrate energy, and the protein gives the meal staying power. This combination helps suppress your appetite.

The Atkins diet is actually a craving control diet that can help suppress your appetite. If you've had a problem with carbohydrate cravings before, this new way of eating will help control those cravings. The more you eat on the plan, the better your cravings will be controlled and the easier it will be to follow the diet.

Atkins Cost Saving Tips

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The Atkins diet has a lot of health benefits, but it is not exactly easy on the wallet. Fresh meats are some of the most expensive items in the grocery store and when you follow Atkins, you'll need to purchase a lot of them. However, there are simple steps that you can take to cut costs on this low-carb plan.

First of all, be creative in your meal planning. Remember that most diet books and written to entice readers to try new combinations of foods. The recipes within those books contain the most expensive ingredients. You don't have to cook like a professional chef in order to be able to experience the benefits of the Atkins diet. There are many simple recipes that you can make that are within the plan and cost much less than the ones shown in the diet books. If you modify the meal plans with the books, you can enjoy the low carb lifestyle on a budget.

One of the most important steps to take is to buy your meats in bulk. When you stock up on large packages of ground beef, chicken and fish you cut down on your protein costs. You can separate the large packages into small freezer bags and freeze them in meal-sized portions. Two to four chicken breasts in a bag are easy to defrost and make a good-sized meal. You can also cook ground beef in many different varieties and freeze the cooked portions. Try doing a portion of the meat with taco spices, another portion with hamburger spices and the third portion with Italian spices. That way you'll be able to use lots of hamburger meat and still have variety in your diet.

Also, look at less tender cuts of meat to trim costs in your grocery money. While fillet mignon may be tasty, it doesn't fit into every budget. Less tender cuts of beef and pork make excellent crock-pot meals, and using a slow cooker will help tenderize them.

Look to alternative protein sources like eggs and tofu. Both of these items pack a powerful protein punch for a fraction of the cost of meats. Nuts are a great protein source as well, but they can become expensive very quickly. Some recipes call for expensive macadamia nuts and cashews. Walnuts, peanuts and almonds contain just as much protein for a fraction of the cost.

Mixed vegetable salads will make a large portion of your daily Atkins meals. While it may be tempting to buy bagged salad that is already chopped, you are going to be paying $2 to $3 per bag. You can buy three heads of different types of lettuce for the same cost and make the equivalent of six bags of prepackaged salad. Also, consider investing in a salad spinner. This handy device will make homemade salads crispy and satisfying.

Be creative with your menus and use produce and meats that are on sale. If you've got a recipe that calls for chicken breasts and turkey happens to be on sale, go ahead and substitute this week. Make sure to carry an acceptable food list with you the grocery store so you can tell whether a sale food is an okay substitution on the Atkins plan.

When you go to the store, you can also cut costs by limiting your purchase of low-carb packaged foods. These items are really expensive, and sometimes full of harmful chemicals. They may also contain hidden carbs which can stall your weight loss efforts. The Atkins plan can be effectively followed without using any of these products. Unless it's a special occasion, skip them all together.

Finally, its best to plan your meals and your shopping trips so you can buy your groceries in an effective manner. Going to the grocery store unprepared or, even worse, hungry can spell disaster for your budget. Plan each week's menu out ahead and time and then buy what you need to make those meals.

Atkins Criticism

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The Atkins diet is very popular, but it also comes with a lot of criticism. Health experts, doctors and diet specialists come from all different opinions when it comes to the Atkins diet and other low carb diets. Some believe that it is dangerous, some say that it is a healthy method to lose weight and others say that it works on a short-term basis.

However, there are also thousands of individuals who have found success with the Atkins diet. They can speak from personal experience and know that the diet works and it is an effective means of keeping weight off. There are thousands of testimonials that tout the benefits of the low carb way of living.

There are many typical criticisms of the Atkins diet. One of the first is that the diet it too high in fat. The butter, oil and fatty meats that are used in the Atkins diet are a far cry from the low-fat diet fad that recently swept the nation. For many people, the low fat mindset has prevailed and they cannot fathom eating real butter or cream with their meals. It seems like too much fat at first glance. However, those that pay close attention to Dr. Atkins guidelines and follow the program closely know that the diet focuses on good fats. Extra virgin olive oil and other helpful fats are emphasized. The proper use of these oils is important to brain function and mood management.

Another popular Atkins criticism is that it focuses too much on food and not enough on exercise. This is an unfair claim because the Atkins books clearly spell out a need for exercise. There is a lot of attention paid to food choices because they are an integral part of the program, and they are different foods than what people are normally used to eating. However, this does not mean that exercise is not an integral part of the Atkins program. Aerobic and anaerobic exercise regimens are encouraged, and both will greatly increase your weight loss efforts.

Many Atkins critics feel that the diet is hard too keep up in the long term. Critics in this category will admit that Atkins is effective in short-term weight loss efforts, but point out that the lifestyle is hard to maintain over time. However, people who have had long term success with Atkins claim it is one of the easiest diets to follow for significant periods of time. The Atkins plan has rich food that is forbidden on other programs, and it has appetite-suppressing effects. When you combine this with the quick weight loss, a motivating factor for many people, Atkins is easy to stick to long term.

The side effects of Atkins, like constipation and bad breath, have also been a topic that Atkins critics are quick to point out. However, these side effects are not as common as critics make them out to be. If they do occur, the side effects normal only last through the first phase of the diet. Additionally, drinking additional water will normally take care of both problems rather quickly.

There are pros and cons to many diets. If you don't particularly enjoy preparing and eating meat, then Atkins is probably not for you. But if you are considering Atkins, make sure to look beyond the common criticisms for the truth about the diet.

Planning For Atkins

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When it comes to the Atkins diet, your success will lie in your planning. Making sure you have the proper foods on hand when you begin your diet will go a long way toward your ongoing weight loss. There are many suggestions for Atkins diet meals in the Atkins books, and there are plenty of resources online for Atkins and low-carb recipes.

Planning your meals and snacks will be an important part of your life when you are on this diet. That advice really goes for any diet. When you eat whatever you like, you gain weight. Your current weight and health problems are a direct result of letting your eating habits go unchecked for so long.

As with all diet plans, becoming used to the Atkins way of eating is going to take some time and adjustment. The standard American diet relies heavily on carbohydrates and other restricted foods. Many people grew up on carbohydrate heavy favorites like spaghetti and meatballs, meat and potatoes and pasta casserole. It is going to take some effort and patience to get used to eating in an entirely new way.

There are two different approaches you can take in adjusting your diet. You can find replacements for your favorite foods with "mock" carbohydrates. For example, lasagna made with eggplant or zucchini instead of pasta is much more carb-friendly than the regular variety. Spaghetti squash noodles make a good substitute for spaghetti noodles. There are also many low-carb or carb-free replacements for bread, pasta and sugar products.

The second approach is to find out how to make new recipes that center around meats and other low-carb foods. There are a wide variety of meats that are acceptable on the Atkins plan. If you are used to just eating ground beef or chicken on a weekly basis, you'll be surprised by the variety of meats that are out there. Try incorporating pork, lamb and ham into your weekly routine. You can also experiment with game fowl like Cornish hen, quail and pheasant. If you've never been a fan of fish, try a different variety. Some people who don't like trout find they have a love of salmon or another fish. Don't forget shellfish like mussels, clams and shrimp. These foods are all acceptable and can add variety to your diet.

Make sure to have some easy to prepare foods on hand for snacks and quick meals. For example, thin sliced cucumbers, radishes and celery mixed with lemon mayonnaise makes a great low-carb meal or dinner salad. Fried peppers, mushrooms and garlic served on arugula with feta cheese is another good option.

Research and try out different low-carb recipes so you have a good base of knowledge of what to prepare for meals. The most important step you can take in losing weight is planning. Getting a good arsenal of easy to prepare meals will prevent you from hitting the drive through or going to a restaurant and breaking your diet.

If you have delicious food to look forward to everyday, you'll be less bored with your diet. Even during the restrictive induction phase, there are many food combinations that you can use. At first glance, the vegetable and meat options may seem restrictive. But this is only in comparison to what you have been used to eating. With a little planning and creativity, you can find something interesting to eat everyday.

Common Mistakes Of Atkins Dieters

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The Atkins diet is one of the simplest weight loss plans to follow. Although the principles are clearly set out in the books, there are some common misconceptions that occur for dieters. These mistakes can make a big difference in the amount of weight you lose and effectiveness of the diet overall. If Atkins isn't working for you, or you find yourself suddenly gaining weight after weeks of effective dieting, make sure you aren't making any of these common mistakes.

First, make sure to be patient with your weight loss. If you lose 8 lbs per week on the Induction phase and then slow down once you enter ongoing weight loss phase, this is perfectly normal. The level of carbohydrate grams that are acceptable on the Induction portion of the diet are not meant to carry you through the rest of your dieting experience. Induction is meant to break you of carbohydrate cravings and detoxify your body from sugar. Starting with the ongoing weight loss phase, you will begin introducing small levels of carbohydrate grams each week. This may slow down weight loss a bit from the level it was at during Induction, but this is completely normal.

Also, people are different and react differently to the diet. Some people lose weight in spurts, and other lose weight more steadily. A plateau can last for a few weeks and then voila, you've lost five pounds in a matter of a few days.

Make sure you are avoiding caffeine in all of its forms as well as aspartame, a common artificial sweetener. Both of these chemicals can impact blood sugar levels negatively. Look out for caffeine in coffee and diet sodas. Watch out for aspartame in diet sodas and sugar-free gelatin. These can cause cravings for sugar and take your body out of ketosis after just one serving.

Watch your daily intake of cheese. Although cheese is on the acceptable foods list, it does have small amount of carbohydrates. Your best bet is to limit your cheese intake to 4 oz per day. You can have more on special occasions, but it should not be used as your mainstay for protein. Meats, eggs and tofu are much better choices and don't contain carbohydrate grams.

Remember to emphasize vegetables during Induction and beyond. Your carbohydrate grams should be primarily derived from leafy, green vegetables and other acceptable vegetable choices. Vegetables fill you up without spiking your blood sugar. They provide essential fiber and nutrients that help your weight loss efforts and overall health. After induction, you should have 3-4 cups of salad and 1 cup of cooked vegetables each day. Make sure the vegetables you are using are on the acceptable foods list. Eliminating vegetables from your diet can shut down your metabolism and cause your weight loss to stall.

It is also very important that you eat regularly while you are on the Atkins plan. Never go more than five waking hours without eating a combined snack of protein and fats. Two things happen when you skip meals. First, you cause a blood sugar drop that will have you craving carbohydrates like bread and sugar. Secondly, continued periods of not eating will slow down your metabolism and make it even harder to lose weight.

Finally, make sure you are drinking enough water each day. Water has a myriad of benefits for every human being, not just those on the Atkins diet. Thirst can sometimes be masked as hunger, so staying well hydrated will keep you from craving foods you shouldn't be eating. Water also helps you avoid constipation, which is an occasional side effect of the Atkins diet. Drinking 8 eight ounce glasses of water per day will also help you flush out the toxins from your system that are produced when you burn fat.

These common mistakes can make people frustrated with the Atkins diet when there is no need to be. If you are just starting out on the diet, make sure to prepare yourself for these mistakes. If you've been on the diet for some time, evaluate your eating habits and make sure you are following the program correctly.

Atkins Snack Choices

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We live in a society of nibblers. Long gone are the traditional three square meals per day. Today, people eat at their desks, catch a snack in the afternoon and eat late night goodies. Most, if not all, of these snacks are carbohydrate based and full of sugar. This poses a challenge to people who are trying to follow the Atkins plan. Snacking is a necessary part of keeping your blood sugar up, but most packaged snack foods are forbidden on the plan.

Sweet snacks are high in calories, full of empty carbohydrates and offer no nutritional value. But they sure are popular. There is actually a Snack Food Association that tracks sales of packaged snack foods. It is estimated that Americans eat 3.1 billion pounds of chocolate. Snacking has increased more than a third since 1988. Sales of snack foods gross over $30 billion a year.

If you've been a snack food junkie you've become used to eating carbohydrates of the worst kind. Snack foods are made from highly refined carbohydrates like white flour, white sugar, corn meal and corn syrup. They are high in trans-fats (which is a contributor to clogged arteries). All in all, they are probably one of the worst food choices you could be making.

But there is hope! You can conquer your love of snack foods by making Atkins-friendly snacking choices. Before you can make the switch, make sure to educate yourself. Understand just how dangerous trans fats can be by reading up on them. Then read the ingredients label of your favorite snack foods. You may be shocked to discover how many trans fats, artificial flavorings and preservatives that you are eating.

Next, get rid of all of the snack foods in your house. If its not there, then you can't eat it. Junk food is not good for anyone in your home so ignore your family's complaints and do what is best for the health of everyone.

Now you'll need to replace those snack foods with some better choices. Giving up your snack foods is not the same as giving up snacks. Snacks should be a part of your daily eating plan because it will help you from becoming too hungry and indulging in high-carbohydrate treats.

There are plenty of low carbohydrate snacks that are easy to make and simple to have around the house. String cheese sticks or small cheese rounds are very easy to keep in the refrigerator. Meat snacks are also a good choice. You can buy jerky strips and other meat products that keep well for long periods of time. When you buy cheese or meat sticks, make sure to read the labels carefully for hidden carbs.

There are low carb instant soups available that are very easy to make and satisfying if you are craving something hot. Low carb soy chips and celery can help with "crunchy" cravings. Try adding peanut butter or cream cheese spread to add more protein to these snacks. Also, you can't beat a handful of nuts for a high-protein, quick snack.

All of the previously mentioned snacks are good for the initial phases of the Atkins diet and beyond. If you are past the induction phase, you can enjoy berries with cream as a snack. There are also many acceptable fruits that make good snacks for the pre-maintenance phase.

Atkins And Ketosis

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The basic principle of the Atkins diet is that a state of ketosis will help you burn your fat stores as energy. Many people, even those who are on low carbohydrate diets, don't quite understand ketosis and why it works.

Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.

The Atkins diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.

Ketones are actual a normally and efficient source of fuel for the human body. They are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the Atkins diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.

There is a common misconception that following a ketogenic diet like Atkins is dangerous. The truth is that being in ketosis is a completely naturally state. The human body creates ketones to use as fuel in the absence of glucose.

In the Atkins diet book, Dr. Atkins suggests using ketone-testing strips to determine your state of ketosis during dieting. These small plastic strips are held in the urine stream and contain a special chemically treated absorptive pad. This pad will change color if ketones are present in the urine. With the presence of ketones, the strip will change varying shades of pink to purple. There is a color scale on the label of the bottle that will help you determine your ketone levels.

Ketone strips are available in any pharmacy and can be found among the diabetic supplies. In some stores, they are kept behind the counter so you may have to ask for them. You won't need a prescription to buy them though. Once you open a package of ketosis strips they have a shelf life of 6 months. It may be helpful to mark the opening date on the box.

Ketone strips will let you know if you are progressing correctly on the Atkins diet. If you are following the Induction plan to the letter and aren't seeing purple, don't worry. Some people never show trace amounts of ketones or they may show just above the minimum line. As long as you are losing weight and inches then you are successfully using ketones. Also, if you've just exercised a few hours before using the strips, you may not see purple.

Some dieters may mistakenly believe that a dark purple result on the testing strips means that they are losing weight faster. Actually, the darkest purple color is a sign of dehydration. It means that your urine is too concentrated and you need to drink water.

Ketones come from fat in the bloodstream, whether it is fat that you eat or fat that you burn. So if you eat a meal heavy in fat and then immediately use a testing strip, then you'll see a dark purple result. Use the strips as a guide, but don't get hung up on the color.

Reaching a state of ketosis is key to success on the Atkins diet and it as simple as eliminating carbohydrates from the diet. Make sure to follow the eating plan correctly and use the ketone testing strips as needed.

Atkins Pre Maintenance Phase

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After experiencing the Induction and OWL phases of the Atkins diet, your next step is to enter the pre-maintenance phase. This phase will set you up for a lifetime of healthy and balanced eating and living. You should begin this phase as you come within 5 to 10 pounds of your target weight goal. Your weight loss will be slowed down even further but it is for a purpose. You want to learn the practices and habits that will determine your long-term success.

In the OWL phase, you will be adding carbohydrate grams to your daily count in the increment of 5 grams per week. During pre-maintenance you will increase that to 10 grams per week. As long as you are continuing to shed weight (no matter how slowly it is coming off) you will continue to add grams. Ideally, toward the end of the pre-maintenance phase you will be losing less than one pound per week.

According to the Atkins book, you should continue this phase until you get to your goal weight and can maintain it for a month. This process may take anywhere from 1 to 3 months. Your goal is to reach a state called "carbohydrate equilibrium." This is your ideal carbohydrate intake and it will cause you to maintain your weight perfectly.

During pre-maintenance you'll get to try a wider variety of foods. Make sure to introduce new foods slowly and increase your carbohydrate intake at a measured pace. Don't add 20 or 30 carb grams a week. Measuring out the increases in increments of 10 will give you a better idea of your personal carbohydrate count. Knowing this number will help set you up for long term weight management.

Make sure to check with a carbohydrate counter resource book or a trusted website before you add a new food to your diet. Some examples of 10 carbohydrate gram foods include 1/3 of a cup of legumes,

Carbohydrate Cravings And The Atkins Diet

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Carbohydrate cravings are difficult to deal with, especially when you are trying to maintain a low carbohydrate way of life. However, carbohydrate cravings are not just a matter of will power. As Dr. Atkins points out in his book, carbohydrates produce a flood of insulin and a rise in blood sugar. There is indeed a physical trigger for carbohydrate cravings, and it is one of the reasons that it is so easy to develop a high-carbohydrate, low protein way of eating.

There are many signs of physical carbohydrate cravings. You will experience a compelling hunger for carbohydrate rich foods. Overtime, you will develop a growing need for starches, snack foods and sweets. Additionally, you may experience cravings and weight gain after using some of the carbohydrate act-a-likes such as sugar substitutes and alcohol.

High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating the high-sugar, refined starch foods will feed your cravings and create more, much like a drug habit. In fact, high levels of carbohydrates produce high levels of the brain chemical seratonin, which is the chemical found in Prozac and other anti-depressants. So eating high levels of carbohydrates is self-medicating. People with low levels of seratonin are prone to using carbohydrates like a drug.

Tension and stress can also lead to overeating carbohydrate-laden foods. When we are tense, the adrenal gland creates more cortisol. Cortisol is a hormone that stimulates production of a brain chemical that causes carbohydrate cravings. It also stimulates insulin, which leads to blood sugar dips and more fat storage.

Considering all of these factors, it may seem impossible to live on a low-carbohydrate diet. However, following the Atkins plan is one of the best ways to break the cycle of carbohydrate addiction and take back your life and your health. The Atkins plan helps you take control of your cravings and rid yourself of years of damage caused by eating too many carbohydrates.

While on the Atkins diet, you may experience some carbohydrate cravings from time to time, especially during the initial phases of the diet. However, these will lessen as your body becomes more used to eating a protein-centered diet. In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the "crash" you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.

Protein and fat, which are the focus of the Atkins plan, will give your body extended energy. Make sure you are getting enough levels of the essential fats. Sometimes an Omega 3 fish oil supplement will help stave off carbohydrate cravings.

Cravings for foods can sometimes be caused by dehydration. It's a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.

Recognize that there is a physical addiction to carbohydrates that will need to be broken. Don't worry if you feel overwhelmed with cravings for carbs after the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates. It will take some time to adjust to this new way of eating. Normally, these feelings don't last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.

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