Atkins Diet Guide

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Atkins Diet Guide

Atkins Diet guideoffer insight into how you can best implement the program into your life.

Atkins Diet guideline 1: Have three meals a day or up to six mini-meals, depending on how you feel. Do not skip meals or go more than six waking hours without eating.

Atkins Diet guideline 2: Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).

Atkins Diet guideline 3: Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Acceptable Foods).

Atkins Diet guideline 4: Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time.

Atkins Diet guideline 5: Eat nothing that isn't on the Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins.

Atkins Diet guideline 6: Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements.

Atkins Diet guideline 7: Don't assume any food is low in carbohydrate—instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter.

Atkins Diet guideline 8: Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. Xanthin gum, from your health food store, thickens gravy perfectly without carbs.

Atkins Diet guideline 9: Avoid foods or drinks sweetened with aspartame. Instead, use sucralose (Splenda) or saccharin. Be sure to count each packet of any of these as 1 gram of carbs.

Atkins Diet guideline 10: Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.

Atkins Diet guideline 11: Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat.

Atkins Diet guideline 12: If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

Atkins Diet guideline 13: At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron.