Friday, October 17, 2014

Weight Loss & Diet Plans

The Promise

Can you lose weight by drastically cutting back on carbs like bread, potatoes, and sweets while still eating bacon, mayonnaise, and butter?
That’s the idea behind Dr. Atkins’ Diet Revolution. Robert Atkins, MD, wrote the book more than 40 years ago. There are newer versions of the diet, including New Atkins for a New You, and a web site.
Old or new, the Atkins diet turns the typical carb-heavy American diet on its head.
The theory is that when you drastically cut back on carbs, your body turns to your fat stores for fuel. The result is you burn body fat, releasing a by-product called ketones that you’ll use for energy.
The plan is not recommended for people with severe kidney disease.

Does It Work?

There has been quite a bit of research on low-carb diets for weight loss and management of diabetes
Studies show that low-carb diets are as effective for weight loss as traditional approaches and can improve cholesterol and triglycerides.
But like any diet, it can be challenging to stick with for a long time.
fillet mignon and asparagus

What You Can Eat and What You Can't

The first part of the plan, called the induction phase, has these rules:
  • No more than 20 grams of carbohydrates per day, mostly from certain vegetables
  • Protein and fat from poultry, fish, eggs, red meat, butter, and vegetable oils
  • No pasta, bread, grains, fruit, starchy vegetables, or dairy other than butter, cheese, and cream
  • No nuts, seeds, or legumes like beans
  • No caffeine
  • No alcohol
Next comes the "ongoing weight loss" stage, when you slowly add more vegetables, and you can include seeds, nuts, legumes, berries and other fruit, wine and other low-carb alcohol, and whole grains.
After that, to help keep the weight off, you may be able to eat more carbs and add more foods to your diet, depending on your body's needs.  
Newer versions of the diet, including New Atkins for a New You and the Atkins web site, emphasize making good food choices, such as healthy fats.

Thursday, October 16, 2014

THE PROGRAM: PHASE 4 What You Can Eat in this Phase

The name Lifetime Maintenance says it all. This is not so much a phase as a permanent lifestyle. Pre-Maintenance is designed to make the transition from Phase 3 to [the so-called] Phase 4 practically seamless, so you should have no fears about moving on once your goal weight is stable. First of all, the Acceptable Foods for Phase 3 are the same as those for Phase 4. Of course, you may not have reintroduced all the foods you’ll try in the months and years to come, but as long as you’re alert to the potential of any individual food to cause weight regain, cravings, unreasonable hunger or any of the other symptoms of carb intolerance, you know what to do. As long as you comply with the program and stick to your ACE—which may require some modifications as you get older or make some lifestyle changes—you’ll be able to maintain your healthy new weight and say goodbye to on-again, off-again diets once and for all. 

Starchy Vegetables*Serving SizeNet Carbs
Acorn Squash½ cup10.0
Carrots¾ cup10.2
White Potatoes½ cup13.9
Yams½ cooked9.6

Legumes*Serving SizeNet Carbs
Black Beans½ cup12.9
Chickpeas½ cup16.2
Great Northern Beans½ cup12.5
Kidney Beans½ cup11.6
Lentils½ cup12.1
Lima Beans½ cup14.2
Navy Beans½ cup18.1
Pinto Beans½ cup11.0

FruitServing SizeNet Carbs
Apple½ of whole8.7
Banana1 small21.2
Cherries¼ cup4.2
Grapefruit½ of whole7.9
Grapes¼ cup7.1
Guava1 medium5.8
Mango¼ cup6.3
Peach1 whole8.9
Plum1 whole7.6
Watermelon½ cup5.2

Grains*Serving SizeNet Carbs
Oatmeal½ cup10.6
Pasta (whole wheat)¼ cup8.3
Rice (brown)¼ cup10.3
source :

Wednesday, October 15, 2014

THE PROGRAM: PHASE 4 How to do Phase 4 Right / Troubleshooting

Have you gained a few pounds and want to deal with the situation before it gets any more serious? Maybe you over-indulged a little on vacation or an injury prevented you from exercising. Not to worry. Cut roughly 10 grams of Net Carbs a day from your intake until you return to your goal weight. Give or take a couple grams, here are some options you can eliminate:
  • ½ banana
  • 1 cup watermelon balls
  • ½ large grapefruit
  • 2 carrots
  • ½ baked potato
  • ¾ cup beets
  • ½ small sweet potato
  • ½ cup cooked oatmeal
  • ¼ cup brown rice
  • 1 slice whole-grain bread
  • Scant ½ cup lentils
  • ¾ cup shelled edamame
  • 1/3 cup chickpeas
  • 1 cup plain whole-milk yogurt

source :

Atkins Diet Plans

Monday, October 13, 2014

THE PROGRAM: PHASE 4 Objectives of Lifetime Maintenance

How long



Transition to a permanent way of eating that allows you to maintain your new weight.


Remain in control of your weight by adjusting your carb intake if your carb tolerance changes or you regain a few pounds. 


How a Weight Loss Diet Becomes a Lifestyle

If you can accept that Phase 4 is a lifestyle and act accordingly, most likely you will never have to “diet” again. Does that mean you won’t ever regain a few pounds? Of course not. But now you possess the tools and skills to turn around any situation. Here’s why:
  • You’ve transitioned from phase to phase, gradually increasing your carb intake, as you worked toward a permanent way of eating.
  • By reintroducing foods one by one, you know which, if any, could spell trouble for you.
  • You now know which foods you can do without and which you can love but must eat in moderation.
  • You’ve learned how to be alert to signals of cravings or undue hunger and how to respond before you lose control.
  • You’ve discovered how to substitute certain low-carb foods for high-carb ones, treat other foods as garnishes, and more.
  • More important, you’ve come to trust the Atkins program and experience the pleasure of feeling good, both physically and emotionally.

Sunday, October 12, 2014

THE PROGRAM: PHASE 3 When to Move On

The big question, of course, is how to know when to transition to Phase 4, Lifetime Maintenance. If you can answer all the following questions in the affirmative, go ahead. Otherwise, hold off until you have three yeses.
  • Are you at your goal or adjusted goal weight?
  • Has your weight remained constant for the last four weeks?
  • Are cravings and undue hunger no longer a problem?

You did it! You’re finally in Phase 4, Lifetime Maintenance. This is not so much a phase as a permanent lifestyle. In general, the foods you eat in this phase are the same ones you’ve already been eating. There are some foods you tried to reintroduce earlier without success that you can now handle. You can experiment with these foods at any time as long as your weight remains under control.