The Atkins diet is one of the easiest weight loss plans out there. Although the principles are laid out in the books, there are some common misconceptions that dieters have. These mistakes can have a big impact on weight loss and the overall effectiveness of the diet. If Atkins isn't working for you or you find yourself suddenly gaining weight after weeks of effective dieting, make sure you're not making any of these common mistakes.
First, make sure you have the patience to lose weight. If you lose 8 pounds per week for the induction phase and then slow down once you enter the ongoing weight loss phase, this is perfectly normal. The carb level in grams that is acceptable in the induction portion of the diet is not meant to guide you through the rest of your diet. The purpose of induction is to get rid of your carb cravings and detox your body from sugar. Starting with the ongoing weight loss phase, you will start introducing small amounts of carbohydrates in grams each week. This may slow down the weight loss a bit from the level it was at during the induction, but this is completely normal.
Also, people are different and react differently to food. Some people lose weight rapidly, others more steadily. A plateau can last for a few weeks and then voila, you've lost five pounds in a few days.
Make sure you avoid caffeine in all its forms, as well as aspartame, a common artificial sweetener. Both of these chemicals can negatively affect blood sugar levels. Watch out for caffeine in coffee and diet sodas. Beware of aspartame in diet sodas and sugar-free gelatin. These can cause sugar cravings and put your body out of ketosis after just one serving.
Watch your daily intake of cheese. Although cheese is on the list of acceptable foods, it is low in carbohydrates. The best solution is to limit your cheese intake to 4 ounces per day. You can have more on special occasions, but it should not be used as the main source of protein. Meat, eggs, and tofu are much better choices and contain zero grams of carbs.
Remember to emphasize vegetables during induction and beyond. Your carb grams should come primarily from leafy green vegetables and other acceptable vegetables. Vegetables fill you up without spiking your blood sugar. They provide essential fiber and nutrients that aid in weight loss 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 use are on the list of acceptable foods. Cutting vegetables out of your diet can stall your metabolism and cause your weight loss to stall.
It is also very important that you eat regularly while on the Atkins plan. Never go more than five hours without eating a combination of protein and fat. When you skip a meal, two things happen. First, you cause a drop in blood sugar that causes you to crave carbohydrates like bread and sugar. Second, a continuous period of not eating will slow down your metabolism and make it even harder to lose weight.
Finally, make sure you drink enough water every day. Water has countless benefits for everyone, not just Atkins dieters. Thirst can sometimes be disguised as hunger, so if you stay well hydrated, you won't crave food you shouldn't. Water will also help you avoid constipation, which is an occasional side effect of the Atkins diet. Drinking 88-ounce glasses of water a day will also help flush toxins from your system that are formed when you burn fat.
These common mistakes can cause people to become frustrated with the Atkins diet when they don't have to. If you're just starting with the diet, don't forget to prepare for these mistakes. If you've been on a diet for a while, evaluate your eating habits and make sure you're following the program correctly.
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