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 dont 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.

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When you first start on the Atkins program, you may be tempted to take advantage of many of the low carbohydrate products on the market today. There are a wide variety of packaged items that are specifically manufactured to be low-carb. These include low-carb snacks, low-carb baking products and low-carb substitutes (like pasta or bread). While it may be enticing to fill your shopping cart with all of these goodies, its best for your diet and for your health to use them sparingly.

One of the key things to remember about the Atkins diet is its focus on raw, unprocessed foods. The center of diet, as shown by the Atkins diet food pyramid, is fresh vegetables and fresh meats. Added into the mix are natural cheeses, a selection of fruits and, eventually, whole unprocessed grains. There arent any packaged meats, canned vegetables or instant anything.

There is a reason that the Atkins food pyramid shows these foods in their raw states. There are great health benefits in minimally processed foods. Raw, whole foods retain more vitamins and nutrients than foods that have been through chemical and industrial processing. Manufactured foods are more likely to be tainted with chemical additives that can cause a whole host of problems.

Raw, fresh food ingredients provide the best basis for a healthy diet. Many dieters rely on foods that are technically allowed on the plan, but not good for health. One example is bacon. Many people on the Atkins diet consume lots of bacon. In fact, many use it as a daily part of their protein foods. However, bacon contains high amounts of sodium nitrite, an ingredient that is known to cause cancer. The more bacon they eat, the more they expose themselves to this chemical and many others.

The Atkins pyramid, and the Atkins diet books, recommends unprocessed, unrefined and non-manufactured foods for a reason. If people follow these recommendations, they will lose weight and experience health transformations. By eating fresh and natural foods youll be providing your body with the nutrients that you need to have optimum health.

Back to those packaged and processed low-carb foods. Technically, they are part of the low-carb program. They can be used in moderation as substitutes for your favorite carbohydrate heavy foods. In a pinch, low-carb bread and baked goods can help you get over cravings and add variety to your Atkins diet plan. However, one look at the labels of these products shows how chemically processed these items can be.

It is recommended that you use these products sparingly. In some individuals, low-carb packaged items cause carbohydrate cravings. This can make staying on the diet even more difficult. If you find that low-carb processed foods make you want to binge on carb-heavy foods, then its best that you stay away from these products. These products may also have hidden carb counts that will increase your daily carbohydrate level without you realizing it.

If you are experiencing a stall in your weight loss on the Atkins plan, re-evaluate your commitment to unprocessed and unrefined foods. If youve been eating too many low-carb processed foods, you may be consuming hidden carbs and eating more than necessary. Try eliminating these products and refocusing your diet on unprocessed and unrefined foods, like those seen on the Atkins diet pyramid. When you go grocery shopping, spend time along the outer rim of the store where the fresh, unprocessed foods are. This will help you avoid the temptation of packaged foods that can lead your diet astray.

You may need to rely on packaged meats, vegetables and fruits from time to time. We lead busy lives and convenience foods are part of life. Its understandable that you may need to use some canned soup, bacon or canned vegetables in your daily life. However, make an effort to concentrate your dietary efforts on a wide variety of fresh, unprocessed foods. Your health and weight loss efforts will be greatly rewarded.

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Sugar is everywhere you look and it might pop up in some surprising places. Did you know that most whole grain breads have at least one form of sugar in them? We have a national sweet tooth epidemic. Even if you dont eat a lot of sugary treats you may experience intense sugar cravings in the first few weeks of the Atkins diet. So many healthy carbohydrate foods have hidden sugars in them, your body may be experiencing withdrawal.

The problem with sugar is that your blood sugar is tied into your energy levels and your overall health. When your blood sugar is too low, you will experience intense cravings. High blood sugar is a result of eating high-sugar meals. When you eat concentrated sugar, your blood sugar will raise to high levels. Your pancreas thinks there is something wrong and then it secretes insulin to lower the blood sugar. As this happens more, you can create pre-diabetic conditions in your body as your pancreas becomes worn out and eventually cannot secrete insulin.

Fortunately, getting started on the Atkins diet plan can put a stop to this cycle. However, this doesnt mean that sugar cravings go away automatically. Sugar products are everywhere and temptation is sometimes hard to fight.

The best way to approach sugar cravings is with planning. If you maintain a balance of protein, fat and fiber in your daily diet you will prevent blood sugar drops that lead to sugar cravings. Also, do not go too long between meals without eating. Snacks are an important part of keeping your blood sugar stable. Have some handy snacks like cheese, nuts, seeds and boiled eggs on hand with you so you can quickly stabilize your blood sugar without turning to sweet treats.

Sugar cravings can also be a sign of a nutritional deficiency. When you are low on magnesium, you will crave chocolate and other sweets. Zinc and chromium can also stave off sugar cravings. If you arent taking a good multivitamin supplement with these minerals, start immediately. If you are and you are still experiencing cravings, consider trying additional supplements of these nutrients.

Another tactic is to brush your teeth. Many Atkins dieters find that brushing their teeth or using Listerine breath strips can help with cravings. Both methods will numb your mouth and prevent you from wanting to eat. Drinking two large glasses of water can also help eliminate cravings. If your stomach is full, then youll be less likely to reach for a sugary treat.

Sometimes out of sight, out of mind is the best approach. If you find yourself overcome with cravings while you are at home, get outside and take a walk. The distraction will have you forgetting your sugar craving in no time. Calling a friend for support or logging into an Atkins support forum can also go a long way toward preventing you from succumbing to sugar cravings.

Having a low-carb version of your favorite treat is another good idea. You are less likely to feel deprived if you can have a satisfying low carb treat. There are a wide variety of low-carb products available on the market that can beat your sweet tooth. Low-carb yogurt, chocolate, ice cream and candy can all help you stay on the Atkins plan and still get something sweet to eat.

Sugar cravings are a reality of following the Atkins plan, but the previous tips will help you overcome them and stay committed to your weight loss efforts.

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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, dont 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 wont 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 arent seeing purple, dont 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 youve 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 youll see a dark purple result. Use the strips as a guide, but dont 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.

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