How to Stick to the Atkins Diet

Two Methods:Persevere Through PlateausAppreciate the Additional Benefits of Atkins

Research indicates that the Atkins diet is as effective and as safe as conventional diets. In fact, people on the Atkins diet reported more significant improvements in their HDL and triglycerides levels than people on conventional diets. Bursting through plateaus and enjoying the added benefits aside from weight loss will motivate you to stick to the Atkins diet.

Method 1
Persevere Through Plateaus

Every weight loss journey hits a plateau at some point, where you stop losing weight at a steady rate and wonder what you might be doing incorrectly. However, you can have confidence that if you take a few simple steps, then you will be able to persevere through challenging times.

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    Adjust your expectations. Weight loss as slow as 1 to 2 pounds per week is normal. If you were expecting much more dramatic results, then adjust your expectations so that you are not discouraged.
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    Manage protein consumption. Eat a maximum of 6 ounces of protein at mealtimes.
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    Count calories. Ideally, women should consume 1,500 to 1,800 calories per day, and men should consume 1,800 to 2,200 per day. If your weight loss has stalled, then try counting calories for a couple of days and see what is pushing you out of your acceptable calorie range.
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    Count your net carbs. If you’re estimating, then you may be overeating. Make a new commitment to accurately counting the grams of net carbs that you eat each day.
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    Make sure that you consume 12 to 15 grams of carbs in the form of foundation vegetables. If you aren’t eating enough vegetables, then you may become constipated, which could increase the reading on the scale.
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    Watch for hidden carbs. Many sauces and condiments contain carbohydrates, so be sure to read your labels.
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    Cut back on low-carb shakes and bars. Sometimes, dieters overdo their consumption of these products.
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    Avoid skipping meals. If you skip a meal, then you will feel ravenous before your next meal. If you allow yourself to become extremely hungry, then you will have more difficulty gauging when you have eaten enough.
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    Talk to your doctor about medications. Over-the-counter medications and some prescription medications can slow down weight loss.
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    Curb stress. Stress causes your body to produce cortisol, a fat-storing hormone, which can deposit fat around your waist. Try yoga, meditation, exercise and other healthy methods to cope with stress and to restart your weight loss.
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    Get some exercise. Increasing the intensity of exercise or varying your exercise routine can be a wonderful way to restart your weight loss journey.

Method 2
Appreciate the Additional Benefits of Atkins

The Atkins diet provides a number of benefits aside from just weight loss. When the scale is disappointing you, look at other positive changes that you are experiencing in your life.

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    Enjoy your higher energy level. You’ve been eating protein, vegetables and salt, which should dramatically increase your energy level. You’ve also been cutting out carbohydrates, which should help you to avoid that mid-afternoon slump.
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    Look for changes in your numbers. If you’ve been suffering from high cholesterol, high blood pressure or diabetes, then the Atkins diet may have remarkably positive effects on your cholesterol, blood pressure and blood sugar numbers.
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    Gauge your mood. Many people who do the Atkins diet report significantly improved moods in addition to higher energy levels.
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    Check your measurements. In addition to losing pounds, you’ve probably lost inches off of your waist, hips, bust and other body areas. Take your measurements from time to time with a flexible tape measure so that you can celebrate the changes to your physique.

Tips

  • Have confidence in your body. Studies show that when you avoid foods that you crave for an extended period of time, the cravings do eventually diminish. If you can persevere through the early stages of the diet, you will notice your cravings becoming less intense.

Warnings

  • Talk to your doctor about the impact of any medications that you are taking, but don’t change your regimen without the approval of your doctor.

Sources and Citations

Article Info

Categories: Maintaining Diets