by: Kirsten Hawkins

This type of diet became very popular as of recently due to the
promotion of the ever-popular Atkins Diet Craze. This diet is very
popular because there is no calorie counting involved, and many
foods that many people love to eat are allowed on the diet. Further,
the Atkins diet is a high-protein diet, which means that weight lost
during this diet will not result in lost muscle mass, since protein
is the main nutrient needed for maintaining healthy muscle tone.
This diet basically eliminates carbohydrates, which are simple
sugars or foods that break down into simple sugars. These serve as
empty calories in your diet, providing no nutrients yet many
calories.

While we wonÕt cover the Atkins diet here, we can give you basics of
the high-protein, low-carb diet. First let us identify
carbohydrates. Sugar, including powdered sugar, granulated white
sugar, brown sugar, or any type of sugar you can think of, is the
main carbohydrate that you would need to eliminate. All types of
pastas count as carbohydrates, meaning all noodle and spaghetti
products must be eliminated. Starches of any type, such as white
rice, potatoes and potato chips, need to be eliminated. Cereals are
mostly carbohydrates and should be avoided entirely during the diet
phase. Because of the low-carb craze, there are many low-carb
options of sodas, milk, ice cream, bread, beer, and wine available
in the average supermarket. If you do consume these, be sure to do
so only occasionally and in moderation, even if it is a low-carb
type. Otherwise, the aforementioned foods should be eliminated
entirely when not of the low-carb type. Beware of foods that contain
hidden sugars, like bacon, barbeque sauce, ketchup, salad dressing,
cough syrup, and fruit juice. As strange as it may seem, fruits and
fruit juices should be eliminated while in the weight loss phase of
this diet, as they are nearly pure carbohydrates. Anything made with
flour needs to be eliminated during the weight loss phase, since as
mentioned earlier they are high in carbohydrates.

Now what can you eat? Well, the good news is that you can eat all
meats, fish, poultry and seafood, except prepared meats like bacon
and honey baked ham, which are high in sugar. Skip the bread and
have meat and salad, or meat in your salad. Eggs are very low-carb
friendly, but be sure to skip the mayonnaise or salad dressing
unless it is low-carb type mayonnaise or dressing. Any type of
vegetable is fine, but be sure to realize that when making that
salad that tomatoes are actually a fruit, and you want to limit your
consumption of them at least during the weight loss phase. Choose
brown rice as your starch replacement, as it is low in carbohydrates
comparatively to potatoes, bread or white rice. Cheese is good in
limited amounts, as this is a high-protein, low-carb food. Butter
and cream can be used, but should be consumed in limited amounts.
One complex carbohydrate that is good is fiber, as it does not break
down into simple sugar, and helps the body with elimination.
Further, fiber fills you up quickly without adding significant
calories, so hunger pangs are fought off successfully.

Finally, make sure you are drinking at least eight 8-ounce glasses
of water a day minimum in addition to any other liquid you may
consume. Dehydration often masquerades as hunger and causes
overeating. Of course, again exercise is a necessary and vital part
of your diet plan, which we will cover in the next section on
exercise.

Once you lose the weight that you set out to lose, the weight loss
phase of your diet is over. Of course keep in mind that you are
making lifestyle changes, not going on fad or binge diets. This
means that you will not go back to your old eating habits. Instead
you will introduce certain foods back into your diet in moderation.
For example, you may add a couple of strips of bacon once a week to
your meal plan. You can enjoy small portions of deserts of any kind,
simply in moderation. It is best to avoid soft drinks all together,
or opt for the low-carb type permanently. If you do introduce any
other carbohydrate-laden foods, be sure to do so only at one meal,
and in small portions. Reducing carbohydrates will become a
lifestyle to you when following this plan, one is very likely to
boost your overall energy level and help you keep the weight off.

About the author:
Kirsten Hawkins is a nutrition and health expert from Nashville, TN.
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