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There aren’t even enough words in the English language, nor are there words descriptive enough to explain to you how happy I am. Instead of being the girl on the side lines, the one always hiding from the world, I am front and center. It’s nice to see all my hard work finally paying off.
You see, I didn’t just get fat overnight because I was lazy or started slacking when it comes to exercising or watching my diet. Oh no! I was born this way. No matter what I did, I’ve always had a weight problem. I went to doctor after doctor and tried just about every product you can imagine. Everything just didn’t seem to work for me. While sometimes I may notice a slight difference, it wasn’t enough to be worth the large amount of money out of pocket required to make it happen. Plus, there were always some sort of side effects that freaked me out or some harsh chemical that I was nervous about putting in my body. So many weight loss products aren’t technically approved, so you never truly know what you’re putting in your body.
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Proactol Helped Me Accomplish My Weight Goals
Get Slim With Atkins Diet Plan
The Atkins’ diet has been a craze for a couple of decades. Here’s how you can gain from it.
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All of you who are reading this article right now have definitely been on a diet at some point or the other of your lives. The battle of the bulge is an ongoing problem and we are always on the lookout for various means to win this war.
Along with exercise, our diet and nutrition also plays an important role in reducing our weight. Hence, this obsession persists in all of us to undertake some form of dieting. But going on a diet is definitely not an easy thing. What to eat and what to stay away from is always a perennial problem.
One of my friends told me that she ate the normal menu which she cooked for the family, but her weight loss recipe is “portion control.” This is a really simple diet plan. In this plan, you cut down on the portion of food you consume. For example, if you usually have two pieces of toast for breakfast, you should eat only one piece. If you normally eat two cups of rice for lunch, cut it down to one cup. In this way, you are automatically reducing your calorie intake by half.
Another popular method of dieting is to stop all intake of fatty foods and sugar. In this diet, you cut down on your oil, butter and ghee intake which automatically reduces your fat deposits.
While I was leafing through a magazine, I read about one of our Hollywood celebrities following the Atkins’ diet. This immediately aroused my curiosity about the diet. Though I have heard about the diet many times, I had no inside knowledge about it. So, I immediately set to work on it and found out certain basic facts’ about the Atkins diet which I want to share with my readers.
The Atkins’ diet made its first appearance in 1972 and was invented by its namesake, Dr Atkins. According to him, this method enables us to lose weight by inducing a change in metabolism. Our body burns both fat and carbohydrates to provide energy. If we reduce the intake of carbohydrates significantly, our body starts burning only fat to provide energy. This method is called “lipolysis”, which in turn induces ketosis. In ketosis, our body burns fat as fuel. Atkins also felt that ketosis will affect insulin production which will result in less fat being formed. And, once your body enters ketosis, your cravings for carbohydrates will reduce significantly which, in turn, will reduce your body weight.
The major difference between Atkins’ diet and other types of diet is that, while most diets restrict calorie, intake, the Atkins’ plan encourages us to eat more. While most of the diets recommend low fat, high carbohydrate intake, Atkins’ does just the opposite. Instead of carbohydrate and sugar, this diet wants us to consume plenty of fat and protein.
The core principle of the Atkins’ diet is that, by limiting carbohydrates, our body is forced to burn its stored fat, rather than carbs for fuel.
The Atkins’ diet has a four carbohydrates stage plan induction, ongoing weight loss, pre-maintenance and lifetime maintenance. With the help of these four stages, you can reduce as well as maintain your weight throughout your life.
Induction – phase 1: This phase lasts for two weeks, by the end of which you can obtain significant results. Another point is that, in this diet plan you can begin at any of the phase. But it is recommended to start with induction. As you cut back on your carbohydrates significantly in this phase, you will jump start your weight loss programme. In this phase, only 20 gm of carbohydrates are allowed and hence your weight loss is significant. As you drastically cut down on carbohydrates your body shifts into high gear and starts burning fat. This takes about 48 hours to occur and you may feel hungry and irritated for the first three-four days. But don’t worry, as soon as your fat starts getting converted to fuel, you will feel fit as a fiddle. Induction will strengthen your immune system and also improve our long-term health.
Ongoing Weight Loss (OWL) phase 2: In this phase, the weight loss pace slows down as you add nutrient-rich carbohydrates to your diet. During this period, you will boost your body’s ability to burn fats as well as understand your body better. You will find the right amount of carbohydrates which you can consume and still lose weight. Your body will also prepare itself for permanent weight management. The amount of carbohydrates which you can eat is increased to 25 gm per day for the first week and increased in five gm instalment for the next few weeks. If your weight loss is significant, you can increase your carbohydrate intake. A person has to be on OWL till he or she is within three-five kg of their goal weight.
Pre-maintenance – (phase 3): Pre-maintenance is a practice run for lifetime maintenance. In this phase, you are fast approaching your target. As long as you continue to lose weight, you can increase your weekly allotment of carbohydrates by another 10 gm. You will be in this phase till you reach your goal and stay on it for one month. The ultimate goal here is to achieve a state of balance called Atkins’ Carbohydrate Equilibrium (ACE). The ACE is your individual level of carbohydrate intake wherein you neither gain nor lose weight.
Lifetime maintenance phase 4: In this phase, you have to focus on your individual ACE and strive to stay within two kg of your ideal weight for the rest of your life. By following a sensible eating plan, you gain energy, better health and confidence in yourself.
By following these four phases, you not only achieve your dream weight but are also able to maintain it throughout your life. You can learn more about this diet by reading the book, Dr Atkins’ New Diet Revolution. But, as with any other diet, this plan also has its pros and cons. The good point is that this diet recommends exercise as a vital part of the weight loss programme. Another point to be noted is that you cannot start on carbohydrates after you lose weight as this will result in your gaining back all that you have lost.
Medical experts advise that people who have gout, kidney problems, diabetes or are pregnant women should not follow this diet plan. As this diet is very stringent, do consult your doctor/dietician for proper advice.
Your dietician will provide you with a proper menu chart as to what should be eaten, in what quantities, etc, based on your eating habits and general lifestyle.
Happy dieting and hoping to see slimmer and fitter readers.
Giving Up the Diet
After dieting you’ll certainly look lighter on the scales, but in most cases this is because you’ve dumped a few pounds of body fluid and muscle, and not because you’ve lost any significant amounts of body fat.
One of the main reasons diets don’t work is because they sendthe body into starvation mode – a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolicrate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars – the exactfoods we are trying to do without!
Alarmingly, research has shown that repeated dieting actuallymakes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normaleating habits, the drop in metabolic rate caused by the dietmeans that your old eating habits actually represent an excessin calories. Not only do you regain the fat stores just lost,but you may even gain a bit extra.
“Five more reasons to stop dieting”
Diets sap energy – Too little food means not enough energy for physical activity.
Diets lower your metabolism – Dieting causes your body to conserve energy, making results harder to achieve.
Diets are unhealthy – A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.
Diets make food the enemy – Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life’s pleasures.
Diets cheat your confidence – Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.
Regular physical activity and a healthy, balanced diet aren’t as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?
If the answer is “no” then its time to change what you’re doing. Any healthy weight loss plan should include the following:
A wide variety of foods.
Regular and enjoyable exercise.
Enough filling foods to avoid constant hunger.
At least 1200 calories a day.
Flexibility for treat foods and social occasions.
A realistic goal of your best weight (not necessarily your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.
Fiction
Weight loss is quick and simple.
Exercise is not necessary.
Certain exercises can spot reduce.
Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.
So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are the basics you’ll need to aim for.
A sound weight loss-eating plan should:
Be nutritionally sound, providing all the nutrients you need.
Never promise fast weight losses.
Offer an eating plan based on real food.
Allow you to eat out.
Avoid expensive meal plans, products and supplements.
Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
Make gradual dietary changes.
Provide knowledge.
Allow you to eat all foods
Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider the following steps to reduce fat in your diet.
Use skimmed or skimmed milk in drinks, cooking and on cereals.
Buy a non – stick frying pan.
Buy a cheese slicer
Cut the visible fat from meat.
Eat very little pastry.
Learn how to read a food label.
Substitute low fat yoghurt for cream.
Remove the skin from chicken and turkey.
Eat fruit as snacks rather than eating chocolate and biscuits.
Eat fewer burgers and sausages.